Brenda Khan
PF Chang's is a restaurant that serves Asian-inspired dishes, including rice, noodles, and plenty of sauces. This can make it difficult to eat keto, as the ketogenic diet is more complex than just eating gluten-free. However, it is possible to find low-carb options at PF Chang's. The restaurant offers a gluten-free menu that can be a good place to start, but it's important to be mindful of the sauces and marinades that may contain cornstarch and other high-carb ingredients. Eating keto at PF Chang's may involve ordering dishes without the sauce or making substitutions to meet your dietary needs.
| Characteristics | Values |
|---|---|
| Keto-friendly dishes | Steamed fish, pepper steak, chicken with broccoli, egg drop soup, hot and sour soup, Asian Caesar Salad, Northern Style Spare Ribs, Orange peel shrimp (without sauce or oranges), gluten-free dishes without sauce, steamed vegetables, wok-cooked dishes |
| Carbohydrate limit | Aim for under 25g net carbs per meal, although some keto diets allow up to 50g per day |
| Gluten-free options | Gluten-free menu available, but be aware that gluten-free noodles are not keto-friendly |
| Customisation | Customisation is possible, but not for all dishes |
| Sauce | Most sauces are loaded with sugar and carbs, so ask for dishes without sauce or just soy sauce |
| Staff knowledge | Staff are reportedly well-trained and accommodating of dietary requirements |
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What You'll Learn
- PF Chang's menu items are not keto-friendly, but there are low-carb options
- Gluten-free dishes are a good starting point, but watch out for cornstarch in marinades
- Salads are not keto-friendly, but the Asian Caesar Salad is an option
- Soups are a good keto option, but watch out for carb counts in bowl portions
- Ask for steamed vegetables instead of rice, and hold the sauce
PF Chang's menu items are not keto-friendly, but there are low-carb options
PF Chang's menu items are not typically keto-friendly, but there are some low-carb options available. The restaurant offers a variety of Asian-inspired dishes, but the presence of rice, noodles, and sauces can make it challenging to adhere to a low-carb diet.
When dining at PF Chang's while on a keto diet, it is recommended to avoid high-carb menu items such as egg rolls, fried rice, and rice noodles. Most of the sauces, like hoisin, are also loaded with sugar and should be avoided. Entrées, in general, are not ideal due to their high carb content, often exceeding the daily 20-gram carb limit. Even the lettuce wraps, despite their name, contain 60 grams of carbohydrates.
However, there are some low-carb options that can fit within a ketogenic diet. Appetizers like the Hot and Sour Soup, with 9 grams of net carbs, or the Egg Drop Soup, are recommended choices. The Vietnamese Noodle Salad can be modified by holding the chilled rice noodles, peanuts, and garlic lime dressing, and requesting oil and vinegar instead. Steamed vegetables are a good substitute for rice.
For main courses, steamed fish, pepper steak, or chicken with broccoli are suitable options, provided you hold the sauce and rice. The Asian Caesar Salad is another possibility, although it may push the carb limit. The salmon, shrimp, and chicken variations of this salad contain 21, 21, and 25 grams of carbohydrates, respectively. The crispy wonton croutons can be removed to further reduce the carb count.
PF Chang's also offers a gluten-free menu, which can be a good starting point for those on a keto diet. However, it's important to note that gluten-free noodles are not keto-friendly, so stick with meat-based dishes like the ginger chicken. Additionally, the marinades used for meat and seafood dishes contain cornstarch, which is not keto-friendly.
In summary, while PF Chang's menu items are not inherently keto-friendly, there are low-carb options available with careful customization and substitutions. It's always a good idea to ask the server for suggestions and to be mindful of your specific dietary needs and restrictions.
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Gluten-free dishes are a good starting point, but watch out for cornstarch in marinades
PF Chang's offers a range of gluten-free dishes, which can be a good starting point for those looking to eat keto. Their gluten-free menu has been available for nearly a decade, and it includes dishes like Chang's Lettuce Wraps and Chang's Spicy Chicken. These dishes are prepared in a designated gluten-free cooking area with gluten-free woks and utensils.
However, it's important to note that gluten-free does not automatically mean keto-friendly. For instance, the gluten-free menu at PF Chang's includes gluten-free noodles, which are not suitable for the ketogenic diet. Additionally, the marinades used in their meat and seafood dishes contain cornstarch, which is also not keto-friendly.
Cornstarch is commonly used in Chinese stir-fry marinades to bind the liquid ingredients and seal them to the meat, poultry, or seafood. It helps give the food more flavour and creates a crispy texture. In the context of PF Chang's, cornstarch is listed as an ingredient in their marinade for dishes like the orange peel shrimp.
When ordering keto at PF Chang's, it's recommended to opt for steamed fish, pepper steak, or chicken with broccoli, but always remember to hold the sauce and rice. You can also order their gluten-free dishes without the sauce, like the Chang's chicken lettuce wraps without the rice sticks. Additionally, the Vietnamese noodle salad can be made keto-friendly by holding the chilled rice noodles, peanuts, and garlic lime dressing, and asking for oil and vinegar instead.
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Salads are not keto-friendly, but the Asian Caesar Salad is an option
While it is possible to eat keto at PF Chang's, it can be challenging due to the high presence of rice, noodles, and sauces in their dishes. The restaurant offers a gluten-free menu, which can be a good starting point for keto diners, but it is important to note that gluten-free noodles are not keto-friendly.
Salads, in general, are not keto-friendly options at PF Chang's. However, the Asian Caesar Salad is one exception. This salad comes with crispy wonton croutons, which can be removed to reduce the carb count. The nutritional information for the basic Asian Caesar Salad is as follows: 210 calories, 15g fat, 11g carbs, 2g fiber, and 8g protein, resulting in 9g net carbs.
PF Chang's diners aiming for keto-friendly options should be mindful of the carb counts in soups as well. While soups can be a good low-carb option, the carb counts vary between cup and bowl servings, with the latter having significantly more carbs. Egg Drop Soup and Hot & Sour Soup are recommended as keto-friendly options, with the latter providing protein from tofu, chicken, bamboo shoots, and eggs. A cup of Hot & Sour Soup contains 70 calories, 2g fat, 9g carbs, 4g protein, and 0g fiber, resulting in 9g net carbs.
PF Chang's diners can also consider customizing their orders to reduce carb intake. This may include asking for steamed vegetables instead of rice or noodles, removing sauces, or requesting gluten-free soy sauce. Some dishes that can be customized to be more keto-friendly include the Vietnamese Noodle Salad (by removing the noodles, peanuts, and garlic lime dressing) and the Chang's Chicken Lettuce Wraps (by removing the rice sticks).
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Soups are a good keto option, but watch out for carb counts in bowl portions
While it can be challenging to eat keto at PF Chang's, it is not impossible. The restaurant offers a gluten-free menu, which can be a good place to start as it is free from most sauces and unhealthy breaded preparations. However, gluten-free noodles are not keto-friendly, so it is best to stick with meat-based dishes.
PF Chang's also offers a variety of steamed and stir-fried vegetables that can be a good keto option. When ordering, be mindful of sauces, as they can be loaded with sugar and carbs. Ask for steamed vegetables instead of rice or noodles, and consider requesting gluten-free soy sauce on the side to control your sauce intake.
While PF Chang's has several keto-friendly options, it is important to be cautious. Many of their dishes are high in carbs, and even some seemingly keto-friendly choices, like the Buddha's Feast, can have a surprisingly high carb count. To stay within your keto guidelines, carefully review nutrition information, ask your server for suggestions, and don't be afraid to make special requests to modify your order.
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Ask for steamed vegetables instead of rice, and hold the sauce
It is possible to eat keto at PF Chang's, but it requires careful ordering and customisation. The ketogenic diet is more complex than just eating gluten-free, but PF Chang's gluten-free menu is a good place to start. The menu features dishes that are free from most sauces and unhealthy breaded preparations. However, the marinades used for meat and seafood contain cornstarch, which should be avoided on a keto diet.
PF Chang's offers a range of Asian-inspired dishes, but with rice, noodles, and plenty of sauces, keeping it low-carb can be challenging. One strategy is to ask for steamed vegetables instead of rice and hold the sauce. This simple customisation can significantly reduce the carb count of your meal. For example, the Vietnamese noodle salad can be made keto-friendly by holding the chilled rice noodles, peanuts, and garlic lime dressing and asking for oil and vinegar instead.
Another option is to choose dishes that are naturally low in carbs, such as steamed fish, pepper steak, or chicken with broccoli, as long as you hold the sauce and rice. The restaurant also offers a dedicated wok section with food cooked over an intense flame to retain its nutritional value.
Soups can also be a good choice when eating keto at PF Chang's. Opt for a cup instead of a bowl to keep the carb count low. Some keto-friendly soup options include egg drop soup, hot and sour soup, and wonton soup.
While PF Chang's may not be the most keto-friendly restaurant, with careful ordering and customisations such as asking for steamed vegetables instead of rice and holding the sauce, it is possible to enjoy a delicious keto meal.
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Frequently asked questions
Yes, it is possible to eat keto at PF Chang's. However, it is not the most keto-friendly restaurant, and it is recommended to eat at home and stick to a ketogenic diet meal plan whenever possible.
Some keto-friendly options at PF Chang's include the Hot and Sour Soup, Egg Drop Soup, and steamed vegetables. PF Chang's also offers a gluten-free menu with some low-carb options.
To make your PF Chang's order more keto-friendly, you can customize your meal by choosing grilled or steamed options and avoiding sauces and breaded preparations. You can also split meals with a friend or save leftovers for another meal to control portion sizes.
