Brenda Khan
If you're following a keto diet and craving Asian cuisine, PF Chang's offers several options that can fit within your macros. While many traditional Chinese dishes are high in carbs due to rice, noodles, and sugary sauces, PF Chang's menu includes low-carb choices like steamed proteins, non-starchy vegetables, and dishes with keto-friendly sauces. By making smart substitutions, such as swapping rice for extra veggies or opting for lettuce wraps instead of buns, you can enjoy a satisfying meal without derailing your keto goals. Key dishes to consider include the Chang’s Spicy Chicken, Mongolian Beef (without the sauce or with a modified version), and their selection of steamed proteins like shrimp or salmon. Always ask for sauces on the side and double-check ingredients to ensure they align with your dietary needs.
| Characteristics | Values |
|---|---|
| Menu Options | Lettuce Wraps (without rice or sugar), Steamed Broccoli, Steamed Green Beans, Steamed Asparagus, Mongolian Beef (without sugar), Mu Shu Pork (without pancakes), Chang’s Spicy Chicken (without sugar) |
| Customization Tips | Request no sugar, soy sauce, or sweet sauces; opt for steamed vegetables; ask for sauces on the side; avoid rice, noodles, and breaded items |
| Protein Choices | Chicken, Beef, Pork, Shrimp, Tofu (plain, not breaded) |
| Vegetable Options | Broccoli, Green Beans, Asparagus, Bok Choy, Spinach |
| Sauces to Avoid | Sweet and Sour Sauce, Plum Sauce, Hoisin Sauce, Teriyaki Sauce, General Tso’s Sauce |
| Sauces to Request | Soy Sauce (in moderation), Spicy Mustard, Garlic Sauce (without sugar) |
| Beverages | Unsweetened Iced Tea, Water, Diet Soda |
| Dessert Options | None (most desserts are high in carbs; avoid unless modified) |
| Carb-Conscious Sides | None (avoid rice, noodles, dumplings, and breaded items) |
| Portion Control | Stick to smaller portions of protein and focus on vegetables to keep carbs low |
| Special Requests | Ask for dishes to be cooked in minimal oil and without added sugars or starches |
| Keto-Friendly Appetizers | Edamame (without shell), Chicken or Shrimp Lettuce Wraps (without sauce or rice) |
| Alcohol Options | Dry Wine, Unsweetened Spirits (e.g., vodka, whiskey) in moderation |
| Caloric Considerations | Focus on high-fat, moderate-protein options to stay within keto macros |
| Cross-Contamination Risk | Be cautious of shared cooking surfaces for breaded or high-carb items |
| Nutritional Info | Varies by dish; always verify with staff or check online for specific carb counts |
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What You'll Learn
Keto-friendly appetizers at P.F. Chang's
When dining at P.F. Chang’s while following a keto diet, it’s essential to focus on low-carb, high-fat options. Fortunately, the restaurant offers several appetizers that can fit into your keto lifestyle with a few modifications. One standout choice is the Chicken Lettuce Wraps, a popular dish that can be made keto-friendly by skipping the rice and sauce on the side. The chicken filling, packed with flavors from mushrooms, water chestnuts, and green onions, is naturally low in carbs. Use the lettuce leaves as wraps, and you have a refreshing, satisfying appetizer that aligns with keto macros.
Another excellent option is the Edamame, which is naturally low in carbs and high in protein and healthy fats. However, be mindful of portion size, as even low-carb foods can add up if consumed in large quantities. Steamed edamame is a great way to start your meal without derailing your keto goals. Just avoid adding any sugary sauces or seasonings that might come on the side.
If you’re craving something crispy, consider ordering the Chang’s Chicken Wings. These wings are typically served with a spicy or sweet glaze, but you can request them plain or with a dry rub to keep the carb count low. Chicken wings are naturally keto-friendly, as they are high in protein and fat, making them a perfect appetizer for those on a low-carb diet.
For a more vegetable-focused option, the Steamed Green Beans can be a great choice. Ask for them to be prepared without any added sauces or sweeteners, and instead, request butter or olive oil for a keto-friendly fat source. Green beans are low in carbs and pair well with the rich flavors of other dishes on the menu.
Lastly, the Sichuan-Style Green Beans can be modified to fit a keto diet. Traditionally, they are cooked with a spicy sauce that may contain sugar, so it’s important to ask for them to be prepared without the sauce or with a minimal amount. These green beans offer a crunchy texture and a spicy kick, making them a flavorful appetizer that won’t disrupt your keto macros.
By making thoughtful choices and requesting modifications, you can enjoy a variety of keto-friendly appetizers at P.F. Chang’s. Always communicate your dietary needs to your server to ensure your meal aligns with your keto goals. With these options, you can indulge in the bold flavors of P.F. Chang’s while staying on track with your low-carb lifestyle.
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Low-carb entrees to order on keto
When dining at P.F. Chang’s while following a keto diet, it’s essential to focus on low-carb entrees that align with your macronutrient goals. One excellent option is the Chang’s Spicy Chicken, which features tender chicken breast slices stir-fried in a flavorful, spicy sauce. To keep it keto-friendly, request no sugar or ask for a reduced-sugar version of the sauce, and pair it with steamed vegetables instead of rice. This dish is protein-rich and low in carbs, making it a perfect fit for your keto lifestyle.
Another great choice is the Mongolian Beef, but with modifications. Traditionally, this dish includes a sweet sauce that can be high in sugar. To make it keto-compliant, ask for the sauce to be made without sugar or request it on the side so you can control the amount. Additionally, skip the rice and enjoy the beef with a side of steamed broccoli or bok choy. This way, you’ll savor the bold flavors of the dish while keeping your carb intake minimal.
If you’re in the mood for seafood, the Shrimp in Lobster Sauce can be a good option, but it requires customization. The lobster sauce typically contains sugar and cornstarch, so ask for a sugar-free version and request that the sauce be thickened with xanthan gum instead of cornstarch. Pair the shrimp with a side of sautéed spinach or mixed vegetables to keep the meal low-carb and nutrient-dense.
For a lighter yet satisfying option, consider the Kung Pao Chicken or Kung Pao Shrimp. These dishes are naturally lower in carbs when ordered without sugar in the sauce and without rice. Focus on the protein and vegetables, and ask for extra veggies like bell peppers and zucchini to bulk up the meal without adding carbs. Be sure to specify no sugar in the sauce to ensure it fits within your keto macros.
Lastly, the Pepper Steak is another solid choice for keto diners. This dish features thinly sliced steak stir-fried with bell peppers and onions in a savory sauce. As with other dishes, request a sugar-free sauce and skip the rice. Instead, pair it with a side of steamed greens or a small salad with oil and vinegar dressing. This way, you’ll enjoy a hearty, low-carb meal that keeps you on track with your keto goals. Always communicate your dietary needs clearly to the server to ensure your meal is prepared to your specifications.
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Best keto side dishes available
When dining at P.F. Chang’s on a keto diet, selecting the right side dishes is crucial to keep your carb intake low while enjoying flavorful options. One of the best keto side dishes available is the Steamed Broccoli. This simple yet nutritious option is low in carbs and pairs well with many entrees. You can ask for it to be steamed without any added sauces or oils to keep it keto-friendly. Broccoli is rich in fiber and vitamins, making it a healthy choice that aligns with your dietary goals.
Another excellent keto-friendly side dish at P.F. Chang’s is the Steamed Green Beans. Like the broccoli, these green beans are best ordered plain, without any high-carb sauces or sweeteners. They are naturally low in carbs and provide a satisfying crunch. Pair them with a main course like the Chang’s Spicy Chicken or Mongolian Beef (without the sauce) for a well-rounded keto meal. The green beans also complement the flavors of the entrees without adding unnecessary carbs.
If you're looking for something more indulgent, the Bok Choy is a fantastic keto side dish option. This leafy green vegetable is often sautéed with garlic, which adds a burst of flavor without significantly increasing the carb count. Bok choy is low in calories and carbs but high in essential nutrients, making it a perfect addition to your keto meal. Be sure to request minimal oil or sauce to keep it fully compliant with your diet.
For those who enjoy a bit of spice, the Spicy Green Beans can be modified to fit a keto diet. Ask the server to prepare them without sugar or high-carb thickeners, and instead, have them sautéed with chili peppers and garlic. This dish retains its bold flavor while staying low in carbs. The spiciness can also help curb cravings and keep your meal exciting. Just ensure the kitchen uses keto-friendly ingredients to avoid hidden carbs.
Lastly, the Mixed Vegetables can be customized to be keto-friendly by requesting only low-carb veggies like zucchini, bell peppers, and mushrooms. Avoid starchy options like carrots or corn, and ask for them to be steamed or lightly stir-fried without sugary sauces. This side dish provides variety and color to your meal while keeping your carb count in check. Pair it with a protein-rich entree for a balanced keto dining experience at P.F. Chang’s.
By focusing on these best keto side dishes available, you can enjoy a delicious and satisfying meal at P.F. Chang’s without compromising your dietary goals. Always communicate your keto needs clearly to the server to ensure your meal is prepared exactly as you need it.
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Sugar-free drink options at P.F. Chang's
When dining at P.F. Chang’s while following a keto diet, it’s essential to pair your meal with sugar-free drink options to stay within your macros. Fortunately, P.F. Chang’s offers several beverages that align with keto principles, ensuring you can enjoy a refreshing drink without derailing your diet. One of the simplest and most straightforward choices is unsweetened iced tea. You can request it without added sugar and add a slice of lemon or lime for flavor. This option is hydrating and pairs well with keto-friendly dishes like the Chang’s Lettuce Wraps or Mongolian Beef.
Another excellent sugar-free drink option is sparkling water with a splash of citrus. P.F. Chang’s typically offers sparkling water, which you can customize by adding a squeeze of lemon, lime, or orange. This not only adds a burst of flavor but also keeps the carb count virtually zero, making it a perfect keto-friendly choice. It’s a great alternative to sugary sodas or sweetened cocktails, which are high in carbs and should be avoided on keto.
If you’re looking for something more substantial, consider ordering unsweetened black coffee or tea. Both are naturally sugar-free and can be enjoyed hot or iced. Adding a splash of heavy cream or a sugar-free sweetener like stevia can enhance the flavor without adding carbs. This option is particularly satisfying if you’re dining later in the day or need a caffeine boost to complement your meal.
For those who enjoy a bit of fizz, diet soda is another viable option at P.F. Chang’s. While some keto followers prefer to avoid artificial sweeteners, diet sodas like Diet Coke or Diet Sprite are sugar-free and carb-free, making them a convenient choice. Just be mindful of your personal tolerance for artificial sweeteners and how they fit into your overall keto plan.
Lastly, don’t hesitate to ask your server for customized options. For instance, you can request a sugar-free version of their signature lemonade by substituting a sugar-free sweetener. While not all locations may accommodate this, it’s worth inquiring to ensure your drink aligns with your keto goals. Staying hydrated with these sugar-free drink options will enhance your dining experience at P.F. Chang’s while keeping you firmly in ketosis.
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Customizing menu items for keto diet
When dining at P.F. Chang’s on a keto diet, customizing menu items is key to staying within your macros. Start by focusing on protein-rich dishes like the Chang’s Spicy Chicken or Mongolian Beef, but request no sugar or reduced soy sauce to minimize carbs. Soy sauce is high in sugar, so opting for a lighter version or skipping it altogether can significantly reduce carb intake. Additionally, ask for these dishes to be cooked in avocado oil or another low-carb oil instead of vegetable or canola oils, which are less keto-friendly.
Next, prioritize non-starchy vegetables to bulk up your meal without adding carbs. Swap out rice or noodles for extra veggies like broccoli, bok choy, or mushrooms. For example, the Stir-Fried Chicken or Beef and Broccoli can be customized by doubling the vegetable portion and skipping the rice or noodles entirely. If you crave a side, the Steamed Dumplings or Egg Drop Soup can be good options, but always confirm the ingredients to ensure they align with keto principles.
Appetizers can also be keto-friendly with a few adjustments. The Chang’s Chicken Lettuce Wraps are a popular choice, but skip the rice noodles and ask for extra lettuce to keep it low-carb. Similarly, the Crispy Calamari can be ordered without the sweet and sour sauce, which is high in sugar. Instead, pair it with a side of lemon wedges or a sugar-free dipping sauce if available.
Salads can be a great keto option, but be cautious of dressings. The Chicken Avocado Salad is a solid choice, but request the dressing on the side and opt for olive oil and vinegar instead of the house dressing, which likely contains sugar. Avoid croutons or crispy toppings, as these add unnecessary carbs. If you’re craving something hearty, the Kung Pao Chicken or Shrimp can be customized by skipping the rice and focusing on the protein and vegetables.
Finally, don’t hesitate to communicate your dietary needs clearly to your server. P.F. Chang’s is known for accommodating special requests, so ask for modifications like no sugar, no breading, or extra vegetables. By being proactive and specific, you can enjoy a delicious keto-friendly meal without compromising your diet. Always double-check the ingredients and cooking methods to ensure they align with your keto goals.
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Frequently asked questions
Yes, the lettuce wraps can be keto-friendly if you ask for no rice or sugar in the filling and skip the hoisin sauce.
Yes, you can enjoy options like edamame (without the shell), steamed dumplings (without the wrapper), or the Sichuan-style green beans, but ask for minimal sauce to keep it low-carb.
Absolutely! Order a stir-fry with protein (like chicken, beef, or shrimp) and non-starchy veggies, and request no sugar or thickened sauces. Ask for it to be cooked in oil or butter instead.
Mongolian beef is high in sugar due to the sauce, so it’s not keto-friendly. Opt for a dish with less sugary sauce, like the Chang’s Spicy Chicken, and ask for extra veggies instead of rice.
