Black Pepper Chicken Keto: Panda Express Options

Panda Express' Black Pepper Chicken is a flavourful, spicy dish that can be adapted to suit a keto diet. The dish is made with chicken, vegetables, and a black pepper sauce. It is naturally gluten-free and low-carb, making it a suitable option for those following a keto diet. However, some adaptations may be required to make it completely keto-friendly, such as substituting cornstarch with arrowroot powder or xanthan gum.

Is Panda Express Black Pepper Chicken Keto-Friendly?

Panda Express' Black Pepper Chicken is a flavourful, spicy dish that can be made keto-friendly. The dish is made with chicken thighs, onions, celery, and a rich, full-bodied spicy black pepper sauce.

The Panda Express version of this dish contains 15 grams of carbs and 1 gram of fibre, according to one source. However, there are some copycat recipes available online that reduce the number of carbs, making it more suitable for a ketogenic diet.

One recipe suggests using skinless and boneless chicken breasts, trimming the fat, and limiting the use of oils to keep the fat content low. This version also replaces sugar, cornstarch, and oyster sauce with alternative ingredients to reduce the carb count.

Another recipe uses chicken thighs, garlic cloves, low-sodium soy sauce, and grapeseed oil, resulting in just 4 net grams of carbs per serving.

Both recipes recommend marinating the chicken in a mixture of soy sauce, oyster sauce, rice wine vinegar, and other spices to infuse maximum flavour. The chicken is then stir-fried with vegetables and served with steamed broccoli, cauliflower rice, or noodle substitutes.

So, while the Panda Express version of Black Pepper Chicken may not be strictly keto-friendly, with some adjustments and alternative ingredients, it can be made to fit within a keto diet.

What ingredients do you need for Panda Express Black Pepper Chicken?

To make Panda Express Black Pepper Chicken, you will need the following ingredients:

• Chicken thighs, boneless, and skinless
• Garlic cloves, minced
• Low-sodium soy sauce
• Grapeseed oil or olive oil
• Chicken broth
• Oyster sauce
• Rice wine vinegar
• Ground ginger
• Coarse Black pepper
• Cornstarch
• Green bell pepper, diced
• White or yellow onion, sliced
• Celery stalks, sliced
• Garlic powder
• Onion powder
• Ginger powder
• Chicken stock
• Peanut oil or coconut oil
• Sea salt
• White rice, cauliflower rice, or noodles, to serve

Some recipes also suggest adding hoisin sauce, butter or margarine, and scallions, sesame seeds, and chili flakes for garnish.

How to make Panda Express Black Pepper Chicken

Ingredients:

• Chicken thighs (boneless, skinless)
• Garlic cloves, minced
• Low-sodium soy sauce
• Grapeseed oil
• Chicken broth
• Oyster sauce
• Ground ginger
• Rice wine vinegar
• Salt
• Coarse black pepper
• Green bell pepper, diced
• White/yellow onion, sliced
• Celery stalks, sliced
• Ginger powder
• Garlic powder
• Onion powder
• Chicken stock
• Peanut/coconut oil

Method:

• Mix the sauce: In a large bowl, combine the chicken broth, oyster sauce, ground ginger, soy sauce, rice wine vinegar, salt, and coarse black pepper. Whisk until a homogenous sauce forms.
• Prep the chicken: Pat the chicken dry and cut into 1" cubes. Place the chicken in a bowl and toss with cornstarch, pepper, and a pinch of salt.
• Heat oil in a skillet: Heat peanut or coconut oil in a large skillet over medium-high heat until shimmery.
• Cook the chicken: Add the chicken to the oil in small batches to avoid overcrowding the pan. Cook in batches until done.
• Cook the vegetables: Place all the chicken back into the pan and add the vegetables. Sauté for about 5 minutes until the vegetables are tender.
• Add spices: Add the ginger powder, garlic powder, and onion powder to the chicken and vegetable mixture. Stir to combine.
• Combine and simmer: Add the sauce and broth to the pan. Bring the mixture to a boil, then reduce the heat and simmer for about 10 minutes.
• Serve: Serve the black pepper chicken over a bed of rice or with your choice of sides (see below for suggestions).

Tips and Tricks:

• Marinate the chicken: For deeper flavor, marinate the chicken pieces in a mixture of soy sauce, sesame oil, and cornstarch for at least 30 minutes before cooking.
• Velveting technique: To ensure the chicken remains tender and juicy, briefly blanch the marinated chicken in hot oil or water before stir-frying.
• Freshly ground black pepper: Use freshly ground black pepper for a more vibrant and aromatic flavor. Adjust the amount to your preferred spice level.
• Control the heat: Cook the chicken and vegetables over high heat to achieve a slight char, but be careful not to burn the garlic or ginger.
• Soy sauce balance: Use low-sodium soy sauce to control the saltiness and allow the black pepper flavor to shine through.
• Thickening the sauce: Dissolve cornstarch in water to make a slurry before adding it to the dish for a smooth, lump-free sauce.
• Vegetable crunch: Add the celery and onions towards the end of cooking to maintain their crispness and vibrant color.
• Adjust spice levels: Start with a moderate amount of black pepper and adjust upwards to cater to different spice tolerances.

Serving Suggestions:

• Steamed white rice: A classic accompaniment that absorbs the rich flavors of the sauce.
• Stir-fried vegetables: Add color and crunch with stir-fried veggies like broccoli, snap peas, or bell peppers.
• Noodles: Try lo mein, rice noodles, or miso noodle salad for a hearty and satisfying pairing.
• Quinoa: A gluten-free option that adds a nutty flavor and complements the dish's texture.
• Fresh salad: Balance the warmth of the dish with a light and refreshing side of crisp greens.
• Naan bread: Perfect for scooping up the sauce and adding a soft, chewy texture.
• Fried rice: A flavorful and filling option that utilizes the savory sauce.
• Soup: Serve a simple broth-based soup to cleanse the palate between bites.
• Spring rolls: Serve as an appetizer or side for a crunchy texture.
• Mango salsa: Offer a sweet and tangy contrast to the spicy and savory flavors of the chicken.

What to serve with Panda Express Black Pepper Chicken

Panda Express Black Pepper Chicken is a delicious, gluten-free, low-calorie, and low-carb dish that can be served with a variety of sides. Here are some ideas on what to serve with it:

Steamed White Rice

White rice is a classic accompaniment to Panda Express Black Pepper Chicken. It absorbs the rich flavours of the sauce and provides a hearty base for the dish.

Stir-fried Vegetables

Adding stir-fried vegetables like bell peppers, snow peas, or broccoli will not only add colour and variety to the plate but also provide a healthy and crunchy contrast to the tender chicken.

Noodles

Lo mein or rice noodles make for a hearty and satisfying pairing. For a lighter option, try a miso noodle salad. Noodles are a great way to soak up all the delicious black pepper sauce!

Quinoa

For a gluten-free option that adds a nutty flavour and complements the dish's texture, serve Panda Express Black Pepper Chicken with quinoa. It's a healthy and tasty alternative to rice.

Fresh Salad

A fresh, crisp salad can balance out the warmth of the dish. Try a simple green salad with a light vinaigrette dressing to refresh your palate between bites of spicy chicken.

Naan Bread

Naan bread is perfect for scooping up the sauce and adding a soft and chewy texture to the meal. It's a great option for those who want to enjoy the sauce until the very last drop!

Fried Rice

For a flavorful and filling option, serve Panda Express Black Pepper Chicken with fried rice. The savoury sauce used in the dish can enhance the taste of the fried rice, making it even more delicious.

Soup

A simple broth-based soup can be a great palate cleanser between bites of spicy chicken. It will refresh your taste buds and prepare them for the next burst of flavour.

Spring Rolls

Spring rolls can be served as an appetizer or a side dish, adding a crunchy texture to the meal. They are especially tasty when dipped in the black pepper sauce!

Mango Salsa

For a sweet and tangy contrast to the spicy and savoury flavours of the chicken, serve it with mango salsa. The combination of juicy mango and spicy chicken is sure to be a hit!

How to store Panda Express Black Pepper Chicken

Panda Express Black Pepper Chicken is best enjoyed fresh, but if you have leftovers, you can store them in an airtight container in the refrigerator for up to 3-4 days. To reheat, gently warm the chicken in the microwave or on the stove with a splash of water to prevent it from drying out.

For longer storage, you can freeze the leftovers in an airtight container for up to 3 months. When you're ready to enjoy it again, simply thaw and reheat the dish.

It's worth noting that the quality of the chicken and vegetables may deteriorate over time, so it's best to consume them as soon as possible to ensure the best taste and texture.

Frequently asked questions