Filipino food is rich, comforting, and packed with flavor, but it doesn’t have to be heavy. I’ve put together a list of healthy Filipino recipes that keep all the deliciousness while making smarter ingredient choices. Whether it’s swapping white rice for brown, using leaner protein, or reducing oil, these small changes make a big difference. You can still enjoy your favorite dishes without the guilt!
Need more Filipino recipes? Check out our Delicious Filipino Chicken Recipes for you to try.
Adobong Kangkong (Water Spinach Adobo)
Source: Speedy Recipe
Water spinach absorbs flavors like a sponge, making this adobo version incredibly savory. It’s a simple yet nutrient-packed dish rich in iron and fiber. To make it even healthier, use coconut aminos instead of soy sauce. Adding tofu gives extra protein without overpowering the dish. Serve with brown rice for a more balanced meal.
Bangus Sisig
Source: Kawaling Pinoy
This dish swaps pork for bangus, making it a heart-friendlier option. The fish is rich in Omega-3s, which support brain and heart health. A squeeze of calamansi brightens the flavor, while chili adds a kick. To make it healthier, air-fry instead of pan-frying. Serve with a side of fresh greens for balance.
Bulanglang
Source: Panlasang Pinoy
Bulanglang highlights the natural sweetness of vegetables in a light broth. It’s a powerhouse of vitamins, fiber, and antioxidants. Using a variety of vegetables ensures a nutrient-dense meal. Add malunggay leaves for an extra dose of iron and calcium. Enjoy it with grilled fish for a well-rounded plate.
Chicken Inasal
Source: Not Quite Nigella
Grilled instead of fried, this chicken dish is bursting with smoky, tangy flavors. The marinade of calamansi, garlic, and annatto keeps it juicy. Using skinless chicken breast reduces fat while keeping protein high. Baste with a mix of olive oil and annatto for extra flavor. Pair it with ensaladang talong for a refreshing contrast.
Ensaladang Talong (Filipino Eggplant Salad)
Source: The Foodie Takes Flight
This simple salad transforms roasted eggplant into a smoky, tangy side dish. It’s high in fiber and antioxidants, making it great for digestion. Adding tomatoes and onions boosts the nutrients and flavors. Drizzle with a little coconut vinegar for extra depth. Pair with grilled seafood for a fresh, healthy meal.
Escabeche (Sweet & Sour Fish)
Source: Foxy Folksy
Escabeche balances sweetness, tang, and a hint of spice over crispy fish. Using a light pan-sear instead of deep-frying keeps it healthy. The sauce, rich in bell peppers and ginger, adds immunity-boosting benefits. Swap sugar for honey to make it even better. Serve over quinoa for a modern twist.
Ginisang Ampalaya
Source: Foxy Folksy
Bitter melon may take getting used to, but it’s worth it for its health benefits. This dish is packed with antioxidants and helps regulate blood sugar. A quick soak in salt water reduces bitterness without losing nutrients. Stir-frying with eggs adds protein and balances flavors. Serve with lean meat or tofu for variety.
Ginisang Munggo (Filipino Mung Bean Soup)
Source: Eat Figs, Not Pigs
This humble soup is loaded with fiber and plant-based protein. Garlic and tomatoes add depth, while malunggay leaves provide iron and vitamins. Cooking it with coconut milk makes it extra creamy. Adding squash sweetens the broth naturally. Enjoy it with brown rice for a complete meal.
Ginataang Kalabasa at Sitaw
Source: Panlasang Pinoy
Coconut milk makes this vegetable dish rich and comforting. Squash provides vitamin A, while sitaw adds fiber and protein. Light coconut milk keeps it creamy without being too heavy. Adding shrimp makes it even more satisfying. Serve with red rice for a heartier meal.
Halabos na Hipon
Source: Kawaling Pinoy
This quick shrimp dish needs only minimal ingredients but bursts with flavor. Steaming in its own juices keeps it light and fresh. Using fresh garlic and ginger adds an immunity boost. A splash of calamansi enhances the natural sweetness. Serve with a vegetable side for a balanced plate.
Kinilaw
Source: Foxy Folksy
Kinilaw is the Filipino take on ceviche, using fresh fish marinated in vinegar and citrus. The acid “cooks” the fish, keeping it light and nutritious. Ginger and chili add warmth, making it more flavorful. Adding green mango gives a refreshing tartness. Serve with cucumber slices for extra crunch.
Laing (Taro Leaves in Coconut Milk)
Source: Foxy Folksy
Laing combines earthy taro leaves with rich coconut milk. It’s packed with fiber and plant-based nutrients. Cooking it slowly ensures deep, bold flavors. Using dried shrimp or tofu adds protein. Pair with brown rice for a balanced, satisfying meal.
Lumpiang Sariwa
Source: Sweet Simple Vegan
Fresh spring rolls make for a crunchy, light meal. The filling of mixed veggies offers plenty of fiber and vitamins. A peanut-based sauce makes it extra delicious. Swap white flour wrappers with lettuce for a low-carb version. Pair with a light soup for a complete meal.
Paksiw na Isda
Source: Yummy
This dish gently poaches fish in vinegar, keeping it soft and flavorful. Vinegar enhances digestion and preserves the fish naturally. Garlic and ginger boost immunity and warmth. Adding eggplant and ampalaya makes it more nutrient-dense. Serve with steamed vegetables for added crunch.
Pancit Bihon (Filipino Rice Noodles)
Source: Ian Kewks
A Filipino classic, pancit bihon uses light rice noodles stir-fried with vegetables and lean protein. It’s an easy way to sneak in more greens. Use less oil and more broth for a healthier version. Swapping meat for tofu or shrimp keeps it light. Squeeze calamansi on top for a refreshing finish.
Pinais na Pinaputok (Seabass, Vegetables, and Rice)
Source: Asian Journal
This dish is a beautiful fusion of flavors, as the banana leaf wrapping locks in moisture and aroma. Seabass is rich in lean protein and Omega-3s, making it a great heart-healthy choice. The combination of vegetables adds fiber and essential vitamins. A touch of calamansi enhances the freshness. Pair it with steamed red rice for an even healthier meal.
Pinakbet Tagalog
Source: Panlasang Pinoy
This vegetable stew is a colorful mix of nutrients. It features fiber-rich eggplant, squash, and okra. Cooking it with minimal oil keeps it heart-friendly. Add more leafy greens for extra vitamins. Serve with grilled fish to round it out.
Sinaing na Tulingan
Source: Panlasang Pinoy
This slow-cooked tuna dish absorbs flavors beautifully. Cooking it in banana leaves gives a unique, earthy taste. Vinegar keeps it fresh while cutting excess oil. Adding ginger enhances its warmth. Pair with a light vegetable stir-fry.
Sinigang na Salmon sa Miso
Source: Panlasang Pinoy
This hearty soup blends the tanginess of tamarind with the richness of salmon. The miso paste adds depth, making the broth extra comforting. Salmon provides healthy Omega-3 fatty acids, great for heart health. Adding more leafy greens like kangkong boosts fiber and nutrients. Serve with brown rice for a complete, balanced meal.
Tinolang Manok (Chicken Tinola)
Source: Kawaling Pinoy
Tinola is the ultimate Filipino comfort food with ginger-infused broth and tender chicken. It’s a light yet nourishing dish that supports digestion and immunity. Adding malunggay leaves boosts iron content, perfect for a nutritious meal. Using lean chicken breast makes it even healthier. Pair with red or brown rice for extra fiber.
Tortang Talong (Filipino Eggplant Omelet)
Source: Food52
This smoky eggplant omelet is packed with flavor and nutrients. Grilling the eggplant first enhances its natural sweetness. Using less oil keeps it lighter while still crispy outside. Adding ground turkey or tofu increases protein without overpowering the dish. Enjoy it with a side of fresh tomato salad for a refreshing touch.
Vegetable Okoy
Source: Panlasang Pinoy
These crispy vegetable fritters turn everyday veggies into a tasty treat. Okoy is traditionally deep-fried, but air-frying or pan-searing makes it healthier. The combination of sweet potato, squash, and bean sprouts provides vitamins and fiber. Dipping in vinegar balances the flavors and enhances digestion. Serve as a crunchy side or light snack.
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