Are you following a keto diet and craving Chinese fast food? Panda Express can be a bit tricky, but with the right knowledge, you can navigate their menu and enjoy a satisfying low-carb meal. Since Panda Express serves its food à la carte, it is less customizable than many other fast-food menus. This can make eating here while on a keto diet seem particularly difficult since you won’t be able to request your order with or without certain ingredients. This guide provides the best keto-friendly options, tips for ordering, and what to avoid.
Keto-Friendly Entrees at Panda Express
Here are some of the best keto-friendly entrees available at Panda Express, along with their nutritional information:
1. Grilled Teriyaki Chicken (No Sauce)
- Calories: 300
- Protein: 36 grams
- Net Carbs: 8 grams
This dish is often considered the top pick for keto dieters at Panda Express. It features grilled chicken thighs, hand-sliced to order. Requesting it without the teriyaki sauce is essential to minimize carbs. As Ryan Luedecke from Mr. SkinnyPants notes, the grilled chicken is "straight chicken, homie," clean enough to eat in your car directly out of the box. It is a basic but classic choice for those on a low-carb diet.
2. Super Greens
- Calories: 90
- Protein: 6 grams
- Net Carbs: 5 grams
The only keto-approved side dish on the Panda Express menu, Super Greens, features a mix of broccoli, kale, and cabbage. This healthy mix of greens complements any keto-friendly entree. All other sides are off-limits because they consist of either rice or noodles, both of which would exceed the daily carb limit recommended on a ketogenic diet.
3. String Bean Chicken Breast
- Calories: 190
- Protein: 14 grams
- Net Carbs: 9 grams
This health-conscious option includes string beans (green beans), chicken breast, and onions tossed in a ginger-soy sauce. Be mindful of the extra sauce at the bottom of the bowl, as sauces often contain hidden carbs. According to loyal Panda Express eaters, the chicken is flavorful and savory.
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4. Black Pepper Angus Steak
- Calories: 180
- Protein: 19 grams
- Net Carbs: 9 grams
This dish features wok-seared steak with baby broccoli, onions, red bell peppers, and mushrooms, all topped with a piquant black pepper sauce. While it may be pricier than other options, its taste and colorful blend of veggies make it a worthwhile choice.
5. Mushroom Chicken
- Calories: 220
- Protein: 13 grams
- Net Carbs: 9 grams
This Cantonese-inspired dish includes chicken, mushrooms, and zucchini glazed in a ginger-soy sauce. It's a milder option compared to spicier dishes like Kung Pao Chicken. Some find it bland, but others appreciate its simplicity and lack of greasiness.
6. Broccoli Beef
- Calories: 150
- Protein: 9 grams
- Net Carbs: 11 grams
This dish combines tender beef, fresh broccoli, and ginger-soy sauce. The broccoli is typically steamed perfectly, and broccoli is rich in fiber, iron, potassium, calcium, selenium, and magnesium.
7. Kung Pao Chicken
- Calories: 290
- Protein: 16 grams
- Net Carbs: 12 grams
A classic Sichuan-inspired dish with chicken, peanuts, zucchini, onion, red bell peppers, and chili peppers. It offers a medium level of spice and a mix of salty and savory flavors.
8. Black Pepper Chicken
- Calories: 280
- Protein: 13 grams
- Net Carbs: 14 grams
Featuring marinated chicken, celery, and onions in a zesty black pepper sauce, this dish is a spicier option. Be aware of the carb count. The celery adds a crunchy texture.
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Items to Avoid on a Keto Diet at Panda Express
To maintain a keto diet at Panda Express, avoid the following:
- Rice and Noodles: All rice and noodle dishes, including chow mein and fried rice, are high in carbs.
- Appetizers: Rangoons, egg rolls, spring rolls, crispy shrimp, and pot stickers are too high in carbs.
- Sauces: Many sauces contain hidden carbs and sugars. Be cautious and consider ordering sauces on the side.
- Fortune Cookies: Each fortune cookie contains about 5 net carbs.
Tips for Ordering Keto at Panda Express
Here are some practical tips to help you order keto-friendly meals at Panda Express:
- Choose the Right Side: Opt for Super Greens as your only side.
- Control Your Sauces: Be mindful of sauces, as they often contain hidden carbs and sugar. Order sauces on the side to control the amount you consume.
- Select a Bowl: Ordering a bowl with one main dish and one side is the best way to manage your carb intake.
- Customize When Possible: Ask for no sauce or sauce on the side to reduce hidden carbs.
- Read Nutrition Information: Check the Panda Express website or app for detailed nutritional information to make informed choices.
- Be Mindful of Hidden Carbs: Hidden carbs are often present in sauces, so these seemingly innocent additions can quickly derail your carb goals.
A Personal Experience
One individual shared their experience of going into their second week of keto and being amazed by how full they felt and how their cravings had diminished. Previously, they could easily finish a full two-entree, one-side plate in one sitting. After researching the menu, they ordered a bowl with teriyaki chicken (no sauce) and mixed veggies on the side, totaling 330 calories with 18g carbs, 34g protein, and 12g fat. They could only eat half of it, saving the rest for dinner.
Sodium Awareness
Maintaining a keto diet involves more than choosing the right dishes; it's also about being aware of less obvious dietary traps. Numerous health organizations recommend limiting sodium intake due to its association with high blood pressure and other health issues. It is important to be mindful of sodium levels.
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