Milly Gaines
Panda Express is a fast-food Asian restaurant known for its sweet sauces, marinated chicken, rice, and lo mein. For those on the keto diet, it may seem challenging to find keto-friendly options at Panda Express. However, with some careful choices and modifications, it is possible to enjoy a low-carb meal at the restaurant without sacrificing taste. This involves navigating through the menu to identify dishes that align with the high-fat and high-protein requirements of the keto diet while being mindful of hidden carbs in certain ingredients and sauces.
| Characteristics | Values |
|---|---|
| Keto-friendly food availability | Panda Express has keto-friendly food options, but they are not obvious and may be challenging to find. |
| Recommended drinks | Water is always the best option. However, there are also keto-friendly drinks available. |
| Sauces | Most sauces are high in carbs and should be avoided. Ginger-soy sauce is a low-carb option. |
| Sides | Veggies like broccoli and onions are recommended. Rice, chow mein, and fortune cookies should be avoided. |
| Meat options | Chicken, beef, and steak are available. Add chili peppers to increase flavor without adding carbs. |
| Specific dishes | Grilled Chicken Teriyaki, Grilled Asian Chicken, and Cantonese-inspired chicken with mushrooms and zucchini are keto-friendly. |
| Macros | Pay attention to serving sizes and total carb intake. Some dishes may require combining with other meals to stay within macros. |
| Vegan/Vegetarian options | Panda Express states they do not have any vegan, vegetarian, or gluten-free options. |
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What You'll Learn
Keto-friendly drinks at Panda Express
Staying hydrated is an important part of the keto diet, and drinking plenty of water is recommended. However, if you are eating at Panda Express and want a drink to go with your keto meal, there are some keto-friendly options available.
Firstly, it is worth noting that some drinks may be subject to availability per location, so it is worth checking with the restaurant before ordering.
Diet Coke and Coke Zero are both served at Panda Express, and these drinks have zero grams of net carbs, making them suitable for a keto diet.
If you are looking for a drink to accompany your meal, water is always a good option, but you could also try making some keto-friendly drinks at home to bring with you. Some people like to have keto teriyaki sauce and sugar-free hoisin sauce in their fridge, as well as G Hughes Sweet & Sour Sauce, which can be used as a base for a keto-friendly drink.
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Sauces to avoid
Panda Express is known for its sweet sauces, marinated chicken, rice, and lo mein, which can be challenging for those on a keto diet. While it is possible to find keto-friendly options at Panda Express, it requires careful navigation of the menu to avoid hidden carbs.
Sweet and Sour Sauce
Panda Express's sweet and sour sauce is likely loaded with sugar and carbs, making it unsuitable for a keto diet. This sauce is often paired with dishes like sweet and sour chicken or pork.
Honey-Based Sauces
Any sauce with honey in its name, such as Honey Walnut Shrimp or Honey Sesame Chicken, should be avoided. Honey is high in carbohydrates and will quickly exceed your daily carb limit.
Sweet and Savory Sauces
Sauces with a sweet and savory profile, such as the popular Orange Chicken or Beijing Beef, are best avoided. These sauces are likely to contain high amounts of sugar and carbs, making them incompatible with keto diet restrictions.
High-Carb Glazes
While Panda Express offers some dishes with glazes, such as the Teriyaki Chicken, these glazes often contribute to the higher carb count of the dish. If you're watching your carb intake, it's best to avoid dishes with glazes or ask for them to be served on the side.
Thick and Sticky Sauces
Panda Express's signature sauces, such as the Kung Pao sauce or the Beijing Beef sauce, tend to be thick and sticky. These sauces are likely to be high in sugar and carbs, so it's best to avoid them or ask for your meal to be prepared without them.
Remember, when following a keto diet at Panda Express, it's crucial to be mindful of hidden carbs in sauces and marinades. Opt for simpler preparations or ask for sauces on the side to better control your carb intake.
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Keto-friendly Wok Smart menu options
Panda Express may not be the most keto-friendly restaurant, but there are still some options for those on a low-carb diet. Most of the keto-friendly food at Panda Express can be found on the Wok Smart menu, which contains dishes that are 300 calories or fewer and have eight grams of protein or more.
- String Beans with Chicken Breast and Onions: This dish contains nutrient-rich string beans (aka green beans), chicken breast, and onions tossed in a ginger-soy sauce. It's a low-calorie, low-carb option that doesn't contain any non-keto ingredients. Just be mindful of the extra sauce at the bottom of the bowl, as sauces tend to be packed with hidden carbs.
- Broccoli with Beef: This dish features tender beef, fresh broccoli, and ginger-soy sauce. The broccoli is perfectly steamed, and it's a good option for those who want a keto-friendly dish that's also rich in fiber, iron, potassium, calcium, selenium, and magnesium. Some find the beef a bit chewy and the dish a little bland, but it's still a popular choice for those on the keto diet.
- Chicken Thighs with Teriyaki Sauce: This dish contains grilled chicken thighs, hand-sliced to order and topped with teriyaki sauce. The chicken is bite-sized and easy to eat, making it a classic and convenient option. However, it's important to note that the teriyaki sauce contributes to the dish's relatively high carb count.
- Angus Steak with Vegetables: This protein-packed dish offers tender beef with asparagus, mushrooms, and onions. It has 19 grams of protein per serving and only 6 grams of carbs, making it a keto-friendly option for those craving fast food.
When ordering at Panda Express, it's important to remember that sauces can be sneaky carb bombs. Many of their dishes are topped with sauces that contain a lot of sugar and flour. If you want to keep your meal keto-friendly, ask for the sauce on the side or hold the sauce altogether. Instead, season your dish with sea salt and pepper, or ask for oil and vinegar to be drizzled over your food. Additionally, watch out for sides like rice, chow mein, and spring rolls, as these are loaded with carbs. Opt for steamed veggies or mixed vegetables instead.
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Keto-friendly meaty options
Panda Express may not be the most keto-friendly restaurant, but there are still some meaty options that fit the bill.
Firstly, it's important to note that keto diets are typically high-fat and high-protein, so it's a good idea to focus on Panda Express's meat offerings. One option is the Grilled Chicken Teriyaki entree, which comes in at 300 calories and 8 net carbs per serving. However, it's important to be mindful of the teriyaki marinade, which contributes to the carb count. If you want to reduce the carbs even further, you can opt for the Grilled Chicken entree, which is also available.
Another keto-friendly meat option is the chicken dish with marinated chicken, celery, and onions in a zesty black pepper sauce. While this dish does have some carbs, it can still fit within a keto diet if you're mindful of your serving size and the rest of your daily carb intake.
If you're looking for a beef option, Panda Express offers a dish with tender beef, fresh broccoli, and ginger-soy sauce. This dish satisfies the keto criteria and is a good option for those who want a fast-food meal without sacrificing their diet. Broccoli is also a great side dish option as it's naturally rich in fiber and various vitamins and minerals.
Lastly, it's worth noting that while Panda Express may not have a dedicated keto menu, they do offer a "`Wok Smart`" menu, which includes some keto-friendly options. These options tend to be lower in carbs and calories, making them ideal for those on a keto diet.
Remember, when eating keto at Panda Express, it's important to be mindful of sauces and marinades, as they can add hidden carbs to your meal. It's also a good idea to check the nutrition information and plan your meals accordingly to ensure you stay within your desired macros.
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Keto-friendly sides
Panda Express is known for its sweet sauces, marinated chicken, rice, and lo mein, which are not keto-friendly. However, it offers several keto-friendly sides that can be paired with its meaty options to make your meal high-fat and high-protein.
One keto-friendly side option at Panda Express is vegetables. You can ask for a side of veggies, which is usually steamed broccoli with a little onion. Broccoli is a keto-friendly vegetable that is rich in fiber, iron, potassium, calcium, selenium, and magnesium. You can also add chilli peppers to some chicken breast to make it spicier and more flavourful.
Another keto-friendly side option is string beans (green beans). These can be ordered as a side or as part of a dish. For example, one dish contains nutrient-rich string beans, chicken breast, and onions tossed in a ginger-soy sauce. This dish is low in calories and carbs and does not have any non-keto ingredients. However, it is important to avoid consuming too much of the sauce as it contains hidden carbs.
If you are craving something more indulgent, the black pepper Angus steak can be a good option, but it contains 10 grams of carbs per serving. You can reduce your carb intake by eating only half a serving, which would give you 5 grams of carbs.
Some other keto-friendly side options at Panda Express include tender beef with broccoli and ginger-soy sauce, and mushrooms with chicken, zucchini, and a ginger-soy sauce glaze.
While these options can be made keto-friendly, it is important to note that Panda Express's menu items are generally on the high side of carbs per meal. Therefore, it is crucial to pay close attention to serving sizes and the carb counts of the different sauces and ingredients.
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Frequently asked questions
Keto-friendly options at Panda Express include the Wok Smart menu, which contains nutrient-rich string beans, chicken breast, and onions tossed in ginger-soy sauce. Other keto-friendly options include steamed broccoli with tender beef and ginger-soy sauce, and chicken with mushrooms and zucchini glazed in ginger-soy sauce.
You should avoid rice, chow mein, and other dishes with high sugar and high-carb content. Sauces, in general, should be avoided as they contain hidden carbs. This includes the black pepper sauce, which contains 14 grams of net carbs.
Low-carb options at Panda Express include Grilled Teriyaki Chicken and Grilled Asian Chicken, which have 8 net carbs and 300 calories each. There are also 7 more traditional Chinese entrees with moderate carb counts, ranging from 10-15 net carbs and 200-300 calories.
