Madeleine Hull
Panda Express is a fast-food Asian restaurant known for its sweet sauces, marinated chicken, rice, and lo mein. While it may not be the most keto-friendly place, it does offer several low-carb options for those on a ketogenic diet. The challenge lies in finding these options, as they are not as well-advertised or obvious as the high-carb choices. However, with some research and knowledge of the menu, it is possible to enjoy a keto meal at Panda Express without sacrificing taste.
| Characteristics | Values |
|---|---|
| Keto-friendly | Difficult to find, not well advertised |
| Keto-friendly options | Grilled Teriyaki Chicken, Grilled Asian Chicken, Wok Smart menu items, beef and broccoli, chicken and mushrooms, chicken breast and string beans, chicken with black pepper sauce |
| Calories | 150-330 |
| Protein | 9-36 grams |
| Net carbs | 8-20 grams |
Explore related products
What You'll Learn
Keto-friendly options at Panda Express
Panda Express may not be the most keto-friendly place, but there are a few low-carb options available. Most of the keto-friendly dishes can be found on the “Wok Smart” menu.
One keto-friendly option is the Grilled Chicken Teriyaki, which has 300 calories and 8 grams of net carbs per serving. It's important to note that the teriyaki marinade contributes to the carb count, so if you're looking for an even lower carb option, you can order the chicken without the sauce.
Another option is the Stir-Fry with string beans (green beans), chicken breast, and onions in a ginger-soy sauce. This dish is low in calories and carbs, but it's important to be mindful of the extra sauce, as sauces tend to be high in carbs.
If you're looking for a beef option, Panda Express offers Tender Beef with broccoli and ginger-soy sauce. This dish has 220 calories, 13 grams of protein, and 9 grams of net carbs. The broccoli is a good source of fiber, iron, potassium, calcium, selenium, and magnesium. However, some reviewers have found the beef to be a little chewy.
The Cantonese-inspired dish with chicken, mushrooms, and zucchini glazed in ginger-soy sauce is another keto-friendly option.
When ordering keto at Panda Express, it's important to remember that sauces and marinades can add significant carbs to your meal. The only recommended side dish is the Super Greens, as rice, chow mein, and mixed veggies are high in carbs.
Overall, while Panda Express may not be the easiest place to find keto-friendly options, with some careful ordering and knowledge of the menu, it is possible to enjoy a keto meal there.
Sugar Alcohols: Keto-Friendly or Not?
You may want to see also
Explore related products
Dishes to avoid on a keto diet
While Panda Express does offer some keto-friendly options, it is important to be mindful of the dishes that may hinder your ketogenic diet. Here are some guidelines on dishes to avoid when eating keto at Panda Express:
Rice and Noodles
Rice and noodles are high in carbohydrates and should be avoided when adhering to a keto diet. Opt for non-starchy vegetables or keto-friendly sides instead. Remember that sauces can also be packed with hidden carbs, so it is advisable to limit your consumption of extra sauce.
Breaded and Fried Items
Breaded and fried dishes, such as chicken strips or breaded vegetables, are likely to be high in carbohydrates. These dishes use bread crumbs or batter, which are made from processed grains. Instead, choose grilled or steamed options to minimize your carb intake.
Sweet and Sour Dishes
Sweet and sour sauces are typically high in sugar, which is restricted on a keto diet. The sugar content can quickly add up, even if the sauce is used sparingly. Opt for sauces that are not sweet, such as soy sauce or ginger sauce.
High-Carb Vegetables
While vegetables are generally encouraged on a keto diet, some starchy vegetables should be avoided. Peas, potatoes, and mashed or riced cauliflower are examples of starchy veggies with higher carb counts. Stick to non-starchy options like broccoli, spinach, mushrooms, tomatoes, cucumber, and celery.
Desserts and Sweetened Drinks
Desserts, candies, and sweetened drinks are loaded with sugar and should be avoided. This includes items like cookies, cakes, pastries, ice cream, and soft drinks. Instead, opt for unsweetened tea or coffee, or indulge in keto-friendly desserts made with low-carb sweeteners.
Remember, when eating keto at Panda Express, focus on dishes with meat, vegetables, and sauces that are not breaded, fried, or smothered in sweet sauces. By making mindful choices, you can stay on track with your ketogenic diet while enjoying the flavors Panda Express has to offer.
Is Yucca Root Keto-Friendly?
You may want to see also
Explore related products
$25.99 $29.99
How to stay keto at Panda Express
Staying keto at Panda Express can be challenging due to their high-carb and high-sugar options, but it's not impossible. Here are some tips to help you stay keto while enjoying your meal:
Firstly, it's important to understand the building blocks of a Panda Express meal to make informed choices. Their menu items typically include super-sweet sauces, marinated chicken, rice, lo mein, and fried goodies. To stay keto, it's best to avoid rice, noodles, and anything deep-fried, like egg rolls or spring rolls.
Secondly, focus on their meaty offerings and choose high-protein options. Grilled Teriyaki Chicken is a popular keto choice, with 36 grams of protein and only around 8 grams of carbs. The Grilled Asian Chicken is another good option, with the same amount of net carbs and calories. If you're looking for a side dish, go for the Super Greens, as it's the only low-carb option.
Additionally, be mindful of sauces, as they often contain hidden carbs. Avoid anything tossed or covered in sauce, and if you want sauce, opt for keto-friendly options like teriyaki sauce, sugar-free hoisin sauce, or sweet and sour sauce.
Lastly, check their online nutrition menu to make informed choices. While Panda Express might not be the most keto-friendly place, with some careful planning and adjustments, you can still enjoy a delicious keto meal there.
Wheat Germ and Keto: What You Need to Know
You may want to see also
Explore related products
$8.89 $10.99
Low-carb sides at Panda Express
Eating keto at Panda Express can be challenging due to the high number of carbs in many of their dishes. However, there are some low-carb sides available that can help you stay on track with your keto diet. Here are some options for low-carb sides at Panda Express:
Super Greens
The only side dish on the Panda Express menu that is specifically labelled as low-carb is the Super Greens option. This side is likely to contain leafy greens and other nutrient-dense vegetables, providing a healthy and keto-friendly addition to your meal.
Mixed Veggies
While the Panda Express bowl with mixed veggies is considered too high in carbs for a keto meal, you can still enjoy a side of mixed veggies to accompany your main course. Just be mindful of the carb count and consider skipping the carrots to reduce your carb intake.
Broccoli
Broccoli is naturally low in carbs and packed with essential nutrients like fiber, iron, potassium, calcium, selenium, and magnesium. Ordering a side of steamed broccoli can be a delicious and healthy keto option at Panda Express.
String Beans
Also known as green beans, string beans are another vegetable side that can accompany your keto entree at Panda Express. They are nutrient-rich and can be tossed in a ginger-soy sauce for added flavour. Just remember that sauces tend to be high in carbs, so enjoy the sauce sparingly.
Onions
Onions are a versatile vegetable that can add flavour and texture to your keto meal. While they do contain some carbs, they can still be included in moderation as a side or ingredient in your keto-friendly dish at Panda Express.
Remember, when ordering low-carb sides at Panda Express, it's important to be mindful of portion sizes and any added sauces or seasonings that may increase the carb count. Check the nutrition information and make adjustments to ensure your meal aligns with your keto diet goals.
Garlic Powder: Keto-Friendly Superfood?
You may want to see also
Explore related products
$43.49 $61.99
High-protein, low-carb options
While Panda Express is not the most keto-friendly place to eat, there are some low-carb options available, particularly if you opt for the meat and vegetable dishes.
The Grilled Teriyaki Chicken is a good option, with 36 grams of protein and only around 8 grams of carbs. It's also possible to get this dish without the sauce, which will reduce the carb count further. Another chicken dish that is low in carbs is the Cantonese-inspired option, which includes chicken, mushrooms, zucchini, and ginger-soy sauce.
If you're looking for a beef dish, there is a dish with tender beef, broccoli, and ginger-soy sauce. This option provides 13 grams of protein and 9 grams of net carbs.
For a vegetable-based option, you can choose the Super Greens side dish, which is the only low-carb side on the menu. It's important to note that other vegetable dishes, such as the mixed veggies, can have a relatively high carb count, so be mindful of that when ordering.
In general, it's recommended to avoid dishes with sweet sauces, spring rolls, egg rolls, and rice or noodle dishes, as these are likely to be high in carbs.
Cheese on Keto: How Much is Too Much?
You may want to see also
Frequently asked questions
Yes, there are keto options at Panda Express, but they are not easy to find and are not well advertised.
Some keto-friendly dishes at Panda Express include Grilled Chicken Teriyaki, Grilled Asian Chicken, and a dish with chicken breast, string beans, and onions in ginger-soy sauce.
The only keto-friendly side at Panda Express is the Super Greens.
You should avoid anything with rice, noodles, or sauces as these are usually high in carbs.
