Panda Express Orange Chicken: Keto Or Not?

Panda Express is a popular American Chinese fast-food chain with locations across the country. Their orange chicken is arguably one of their most famous menu items. But is it keto-friendly? The ketogenic or “keto” diet emphasizes high fat, moderate protein, and very low carbohydrate intake. The keto diet aims to restrict daily carb intake, typically to less than 50g per day. By limiting carbs, the body is induced into a state of ketosis, which has been shown to have many health benefits including weight loss, reduced appetite, improved mental focus, and better blood sugar control.

The original orange chicken recipe from Panda Express is not keto-friendly. The chicken is dredged in a flour and cornstarch mixture, and the sauce is loaded with sugar. However, there are ways to modify the dish to make it keto-friendly. One option is to request the sauce on the side and control how much is used. Another option is to make a keto version of orange chicken at home, using alternative ingredients to reduce the carb count.

How to make keto orange chicken at home

Ingredients

• Chicken breast or chicken thighs
• Eggs
• Coconut flour or almond flour or whey protein isolate or pork rind crumbs
• Frying oil (avocado oil, canola oil, or vegetable oil)
• Salt and pepper
• Fresh orange juice
• Orange zest
• Low-carb soy sauce or coconut aminos or tamari
• White vinegar or apple cider vinegar or rice vinegar
• Sweetener (erythritol, monk fruit, or xylitol)
• Garlic cloves
• Ginger
• Xanthan gum or cornstarch

Method

#### Step 1: Prepare the Chicken

Cut the chicken into 1-inch cubes. In a bowl, mix together the eggs, coconut flour, salt, pepper, and chili powder until smooth.

#### Step 2: Fry the Chicken

Heat 2 cups of frying oil in a small pan. Dip the chicken pieces into the coconut flour mixture and add them to the hot oil. Fry the chicken until golden and crispy. Transfer the fried chicken to a plate covered with paper towels or a cooling rack.

#### Step 3: Make the Orange Sauce

In a saucepan over medium heat, add all the sauce ingredients, except the xanthan gum. Bring the sauce to a boil and simmer for about two minutes. Add the xanthan gum and whisk the sauce until it thickens.

#### Step 4: Combine the Chicken and Sauce

Remove the sauce from the heat and pour it over the chicken. Stir until each piece of chicken is completely coated in sauce.

Tips:

For a healthier version, cook the chicken in the oven or air fryer instead of frying. You can also add some vegetables, like broccoli, red peppers, or onions.

Storage:

Fridge: Transfer leftovers to an airtight container and store for up to 5 days.

Freezer: Freeze the chicken bites on a baking sheet, then transfer to a freezer bag and store for up to one month. Reheat in the oven for about 10 minutes before coating with sauce.

Serving Suggestions:

Serve with cauliflower rice or Shirataki Noodles, and low-carb side dishes like roasted broccoli, cauliflower rice, or sauteed green beans.

Panda Express orange chicken nutrition information

Panda Express's signature orange chicken consists of crispy chicken wok-tossed in a sweet and spicy orange sauce. A standard order of this dish provides 280 calories, 16g of fat, 13g of carbs, and 16g of protein. The carb content is considered moderately low compared to other typical fast-food meals, making it a viable option for those on a keto diet.

The 13g of carbs includes 2g of fibre and 11g of sugar, resulting in 11g of net carbs, which is within the acceptable range for a standard keto meal. The protein in the dish is provided by the boneless chicken, while the batter contributes to the carbohydrate content due to its flour and cornstarch content. The orange sauce, which includes orange juice concentrate, sugar, vinegar, soybean oil, garlic, ginger, and chilies, is the primary source of carbohydrates.

To make this dish even more keto-friendly, consider requesting the sauce on the side to control the amount of sugar and carbohydrates consumed. Additionally, substituting a vegetable side, such as steamed veggies, for rice or chow mein can help reduce carb intake. Adding extra protein, such as chicken or shrimp, and pairing the dish with a low-carb option like a side salad or broth-based soup can also enhance the keto profile of the meal.

Tips for ordering keto at Panda Express

Panda Express is not the most keto-friendly place to eat, but there are some options available for those on a low-carb diet. Here are some tips for ordering keto at Panda Express:

• Avoid sugary sauces or entrees. Sauces like Teriyaki Sauce, Plum Sauce, and Potsticker Sauce are high in carbs, so it's best to avoid them. Stick to low-carb sauce options like Hot Mustard Sauce, Black Pepper Sauce, and Soy Sauce.
• Pay attention to serving sizes. Some dishes may be higher in carbs than you're comfortable with, so consider ordering a smaller portion or saving half for later.
• Mix and match meat with veggies. Order grilled meat with vegetables like green beans, red bell peppers, or broccoli. You can also ask for double the meat if it fits your macros.
• Avoid noodles, rice, and other high-carb sides. Stick to low-carb options like Super Greens, which is the only low-carb side dish on the menu.
• Watch your portions. Stick to one serving to avoid piling on the carbs.
• Check the nutrition information. Panda Express has an online nutrition menu that can help you make more informed choices.
• Be mindful of your macros. Some dishes may be higher in carbs than others, so choose options that fit within your macros.

Keto-friendly fast food options

The ketogenic or "keto" diet is a low-carbohydrate method of eating that emphasises high-fat and moderate-protein consumption. While the keto diet can be challenging to stick to due to restrictions on carb-heavy foods, it is possible to find keto-friendly options at fast-food restaurants. Here are some suggestions for keto-friendly fast food options:

Panera Bread:

Panera's Greek Salad without the dressing is keto-friendly. You can also get their sausage, egg, and cheese breakfast sandwich without the bun.

Wendy's:

You can order a bunless burger or a bunless Baconator at Wendy's. Their Southwest Chicken Salad is also a good option, with only about 11 net carbs.

Moe's Southwest Grill:

Moe's southwest bowls without rice and beans are keto-friendly. You can choose from various proteins, including carnitas, steak, chicken, or ground beef, and add shredded cheese and pico de gallo.

Subway:

Subway offers salads and protein bowls that can be made keto-friendly. Their Veggie Delite, Cold Cut Combo, and Rotisserie-Style Chicken salads are good options. You can also add bacon, guacamole, or cheese to the tuna bowl.

Chipotle:

Chipotle's salads can be made keto-friendly by skipping the rice and beans. Add guacamole and use salsa instead of the vinaigrette dressing. You can also try their Keto Salad Bowl, which includes chicken, cheese, guacamole, crispy super greens, and tomatillo-red chili salsa.

In-N-Out Burger:

Order your burger "protein style" at In-N-Out, and they will wrap it in lettuce instead of a bun. You can also try The Flying Dutchman, which is two burger patties with cheese in the middle.

McDonald's:

At McDonald's, you can order a bunless Quarter Pounder with Cheese or a McDouble, making them instantly keto-friendly. You can also get a Big Mac, but it will add a few more grams of carbs.

Burger King:

Variations of the Whopper, such as the Whopper with Cheese and the Double Whopper with Cheese, can be made keto-friendly by removing the bun. The Grilled Chicken Sandwich without the potato bun is also an option, though it is quite basic.

Five Guys:

Five Guys offers customisable burgers and hot dogs that can be made keto-friendly. For burgers, skip the bun and choose from various toppings, including lettuce, tomatoes, pickles, grilled onions, mushrooms, cheese, and bacon. The same toppings are available for hot dogs, and you can also order them without the bun.

Chick-Fil-A:

Chick-Fil-A offers grilled nuggets and a grilled chicken sandwich without the bun, both of which are keto-friendly options. Their unsweetened iced tea is also a safe choice, and they offer a variety of low-carb sauces.

Dunkin':

At Dunkin', you can order meat, egg, and cheese without the bread. Sausage and bacon are good protein options, and coconut milk is the best low-carb milk choice. Unsweetened iced coffee and tea are also safe bets.

Popeyes:

Popeyes' blackened chicken tenders are a keto-friendly option, with a three-piece serving offering 26 grams of protein and 2 grams of carbs. The blackened ranch, buttermilk ranch, and Mardi Gras Mustard are acceptable low-carb dipping sauces.

Jack in the Box:

The Chicken Teriyaki Bowl without rice, double veggies, and no sauce is a keto-friendly option at Jack in the Box. You can also order the Grilled Club Salad with julienne chicken and a keto-friendly dressing.

KFC:

KFC's grilled chicken varieties, including the thigh, breast, drummy, and wings, are all keto-friendly options, with 0 net carbs. An Original Recipe chicken drumstick has 4 grams of carbs, and a wing has 3 grams.

Marco's Pizza:

Marco's offers a low-carb Specialty Pizza Bowl, a crustless pie made with high-protein and low-carb ingredients. The Deluxe option includes pepperoni, Italian sausage, mushrooms, green peppers, and mushrooms, with a total of 14 carbs.

Sonic Drive-In:

At Sonic, you can order the Bacon Double Cheeseburger without the bun and ketchup, or the grilled chicken sandwich without the bun and tomato. The Chili Cheese Coney without the bun is also an option, but the chili does contain some carbs. For breakfast, try the bacon breakfast burrito without the tortilla.

These are just a few examples of keto-friendly fast food options. With careful ordering and customisation, it is possible to stick to your keto diet while enjoying your favourite fast-food treats!

Is orange juice keto-friendly?

The ketogenic or "keto" diet is a popular diet that balances carbohydrates, fats, and proteins. It involves going on a low-carb, high-fat diet, which can be challenging to navigate, especially when it comes to eating out and ordering fast food.

The keto diet typically restricts daily carb intake to less than 50g and recommends a moderate protein intake of around 0.8-1.2g per pound of lean body mass. The rest of the diet is made up of healthy fats like olive oil, nuts, seeds, and avocado.

So, is orange juice keto-friendly? The answer is, unfortunately, no. Orange juice is not a keto-friendly drink due to its high carbohydrate content. A single cup (8 fluid ounces / 248 grams) of orange juice contains about 25-26 grams of net carbohydrates, which is well above the recommended daily carb limit for keto.

The high carbohydrate count in orange juice means that it is very difficult to fit into a standard or low-carb ketogenic diet. As a beverage, it will not provide you with the good fats that are essential to the keto diet.

However, this doesn't mean that you have to completely avoid orange juice on keto. A small amount (about 1/4 to 1/2 cup) of natural orange juice can be used in cooking or keto baking without throwing off your macros. Freshly squeezed orange juice adds incredible flavor to dishes like keto orange chicken.

When it comes to drinks, water should be your go-to choice on the keto diet. It is versatile and can be jazzed up in various ways, such as adding a squeeze of citrus juice or carbonating it. Coffee and tea are also keto-friendly, but be careful to avoid adding sugar or high-carb milk, which can increase the carb count.

Frequently asked questions