Teriyaki Chicken At Panda Express: A Keto Diet Option?

Panda Express is a fast-food chain that serves American Chinese cuisine. The Grilled Teriyaki Chicken is one of the lowest-carb options on the menu, with 8g of net carbs per serving. However, teriyaki sauce typically contains a lot of sugar, so those on a keto diet may want to opt for a different sauce or no sauce at all.

Teriyaki sauce is high in carbs

Teriyaki sauce is typically made with soy sauce, garlic, ginger, and a sweetener such as sugar or corn syrup. This combination of ingredients contributes to the high carb content of the sauce. At Panda Express, their teriyaki sauce adds 5.2 grams of carbs per tablespoon, which can quickly add up when added to a dish.

For this reason, it is important for keto dieters to be mindful of the sauces they choose at Panda Express. While the Grilled Teriyaki Chicken is one of the lowest carb entrees on the menu, it is important to note that the chicken is grilled with the teriyaki sauce. This means that even without adding extra sauce on the side, the dish will still contain a higher amount of carbs due to the marinade.

To stay within the carb limits of a keto diet, it is recommended to opt for other low-carb sauce options at Panda Express, such as hot mustard sauce or soy sauce, which have zero grams of net carbs. Additionally, keto dieters can pat off excess sauce with a napkin to reduce their carb intake.

By being mindful of the carb content in teriyaki sauce and making appropriate adjustments, individuals following a keto diet can still enjoy Panda Express while adhering to their dietary restrictions.

Keto-friendly sides at Panda Express

While Panda Express is not the most keto-friendly place to eat, there are some low-carb options for side dishes. The only side that will keep your carb count in check is the Super Greens, which contains broccoli, kale, zucchini, cabbage, and carrots. It has 5g net carbs.

If you're looking for a more substantial side, you could also order one of the keto-friendly mains without the rice or noodles. Options include:

• String Bean Chicken Breast (9g net carbs)
• Mushroom Chicken (9g net carbs)
• Kung Pao Chicken (12g net carbs)
• Grilled Asian Chicken (8g net carbs)
• Broccoli Beef (11g net carbs)

How to order keto at Panda Express

Ordering keto at Panda Express is possible, but it will require some careful navigation of the menu. Here are some tips to help you stay keto while enjoying your meal.

What to Order

When ordering keto at Panda Express, it's best to stick to one main dish and one side. Here are some keto-friendly options to choose from:

• Grilled Teriyaki Chicken (8g net carbs): This is one of the lowest carb options at Panda Express. It contains grilled chicken thighs with teriyaki sauce.
• String Bean Chicken Breast (9g net carbs): This dish includes chicken breast, string beans/green beans, and onions in a ginger-soy sauce.
• Mushroom Chicken (9g net carbs): This dish features chicken, mushrooms, and zucchini in a ginger-soy sauce.
• Black Pepper Angus Steak (9g net carbs): A steak dish with broccoli, onions, red bell peppers, and mushrooms in a black pepper sauce.
• Kung Pao Chicken (12g net carbs): A classic Chinese dish with chicken, peanuts, zucchini, onion, red bell peppers, and chili peppers.
• Grilled Asian Chicken (8g net carbs):
• Steamed Ginger Fish (8g net carbs):
• Broccoli Beef (11g net carbs):
• Firecracker Shrimp (6g net carbs):

For a keto-friendly side, try the Super Greens (5g net carbs), which include broccoli, kale, and cabbage.

What to Avoid

When ordering keto at Panda Express, there are several things you should avoid:

• Sugary Sauces: Most of the sauces at Panda Express are high in carbs and sugar. Avoid dishes with teriyaki sauce, plum sauce, potsticker sauce, or anything with honey or a sweet name.
• Large Serving Sizes: Pay attention to serving sizes, as some dishes may have more carbs than you're comfortable with.
• Noodles and Rice: Avoid rice and noodles, including chow mein and lo mein, as they are too high in carbs.
• Deep-Fried Options: Stay away from deep-fried options like egg rolls, spring rolls, and crispy shrimp.
• High-Carb Dishes: Some dishes to avoid include Honey Sesame Chicken Breast, Sweet and Sour Chicken Breast, Shanghai Angus Steak, and Black Pepper Chicken.

Keto-Friendly Drinks

When it comes to drinks, water is always the best option. However, if you're looking for something else, here are some keto-friendly drink options at Panda Express:

• Unsweetened Iced Tea
• Passion Mango Black Tea

Additional Tips

• Order Sauce on the Side: Ask for your sauce on the side so you can control the amount you use.
• Check Nutrition Information: Consult the Panda Express nutrition menu to get a better understanding of the carb counts in your meal.

Remember, while it is possible to order keto at Panda Express, it may not be the most keto-friendly place to eat. There are quite a few low-carb options, but they may be more challenging to find and are not as well advertised.

Grilled Teriyaki Chicken macros

Grilled Teriyaki Chicken is a tasty, healthy, and nutritious dish that can be enjoyed by those on a keto diet. It is one of the lowest-carb options at Panda Express, and also works well for those on a low-cal or high-protein diet.

Macros

A 6oz serving of Grilled Teriyaki Chicken contains 300 calories, with a calorie breakdown of 32% fat, 20% carbs, and 47% protein. It contains 13g of fat and 8g of carbohydrates.

Keto-Friendly

Despite teriyaki typically being packed full of sugar, this grilled dish is keto-friendly. It is one of the lowest-carb options at Panda Express, with 8g of net carbs per serving.

Ingredients and Substitutes

The main ingredients are chicken, coconut aminos, sesame oil, honey, garlic powder, and ground ginger. Chicken thighs, tenderloins, cutlets, and wings can be used instead of chicken breasts. Coconut aminos can be substituted with soy sauce or tamari, and toasted sesame oil is preferred for its flavour. Honey can be replaced with maple syrup.

Marinade

The marinade is simple and healthy, with a perfect mix of sweet and salty. It is recommended to marinate the chicken for at least 2 hours, but overnight is best. Do not marinate for longer than 24 hours, as it will break down the chicken and make it mushy.

Cooking

The chicken can be grilled, air-fried, baked, or pan-fried. When grilling, heat the BBQ to high heat, scrape off any excess char, and lower the heat to medium-high. Oil the BBQ or spray the meat with non-stick spray to avoid sticking. Cook the chicken for about 4 minutes on each side or until it reaches 165°F.

Serving

Grilled Teriyaki Chicken can be served with pineapple and bok choy, or with rice, sandwiches, wraps, or salads.

Other keto-friendly options at Panda Express

While Panda Express is not the most keto-friendly place to eat, there are a few low-carb options available. Here are some other keto-friendly options at Panda Express besides the teriyaki chicken:

String Bean Chicken Breast

This dish contains nutrient-rich string beans (or green beans), chicken breast, and onions tossed in a ginger-soy sauce. It's a healthy, low-carb, and low-calorie option. A 5.6 oz serving has 190 calories, 9g of fat, 9g of net carbs, and 14g of protein. However, it's best to go easy on the sauce as it contains hidden carbs.

Black Pepper Angus Steak

This entree includes steak, broccoli, onions, red bell peppers, and mushrooms in a black pepper sauce. It's a higher-protein option, providing 180 calories, 7g of fat, 9g of net carbs, and 19g of protein per 5.1 oz serving.

Mushroom Chicken

This dish is made with chicken, mushrooms, and zucchini glazed in a ginger-soy sauce. It's a milder option compared to some of the spicier dishes. A 5.7 oz serving contains 220 calories, 14g of fat, 9g of net carbs, and 13g of protein.

Broccoli Beef

This classic dish features tender beef, fresh broccoli, and ginger-soy sauce. It's a good option if you're looking for something low-carb and low-calorie. A 5.4 oz serving has 150 calories, 7g of fat, 11g of net carbs, and 9g of protein.

Kung Pao Chicken

This classic Chinese dish includes chicken, peanuts, zucchini, onion, red bell peppers, and chili peppers in a medium-spicy Szechwan sauce. It's a good choice if you like your food spicy. A small serving has 290 calories, 12g of net carbs, and 16g of protein.

Grilled Asian Chicken

This dish is another chicken-based option, providing 8g of net carbs.

Super Greens

Super Greens is the only keto-friendly side dish at Panda Express. It's made with broccoli, kale, and cabbage, helping you get your daily serving of vegetables while staying keto. A serving has 90 calories, 6g of protein, and 5g of net carbs.

Hot Mustard Sauce and Soy Sauce

When it comes to sauces, the Hot Mustard Sauce and Soy Sauce are good keto-friendly choices, with 0g of net carbs.

It's important to note that the above options may have more carbs than you are comfortable consuming in one meal. It's recommended to check the nutrition information and plan your meals accordingly to stay within your macros.

Frequently asked questions