Brenda Khan
If you're following a keto diet and find yourself at Pei Wei, you're in luck—there are several delicious, low-carb options to choose from. By customizing your order, you can enjoy dishes like the Thai Coconut Chicken, Kung Pao Chicken, or Mongolian Beef, all of which can be made keto-friendly by swapping out rice or noodles for extra vegetables or a side of steamed greens. Additionally, opting for protein-rich entrees and avoiding sugary sauces like sweet and sour or teriyaki will help keep your meal aligned with keto principles. With a little creativity and mindful ordering, Pei Wei can be a great spot for a satisfying keto-friendly meal.
| Characteristics | Values |
|---|---|
| Menu Options | Chang’s Spicy Chicken, Keto Chicken Lettuce Wraps, Keto Mongolian Beef |
| Low-Carb Choices | Unbreaded proteins, non-starchy vegetables, sauces without added sugar |
| Avoid | Breaded items, rice, noodles, sugary sauces, high-carb appetizers |
| Customization Tips | Request no breading, swap rice for extra vegetables, ask for light sauce |
| Nutritional Focus | High fat, moderate protein, very low carbs (<5g net carbs per serving) |
| Popular Keto Dishes | Keto Mongolian Beef, Keto Chicken Lettuce Wraps, Chang’s Spicy Chicken |
| Side Options | Steamed broccoli, mixed vegetables, lettuce wraps |
| Sauce Recommendations | Garlic sauce (light), spicy sauce (no sugar), soy sauce (in moderation) |
| Beverages | Unsweetened iced tea, water, diet soda |
| Dessert Alternatives | None (most desserts are high-carb; avoid unless sugar-free options exist) |
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What You'll Learn
- Keto-friendly entrees at Pei Wei: Grilled chicken, steak, or shrimp with low-carb veggies, no rice or noodles
- Sauce options for keto: Request soy sauce, spicy mustard, or garlic sauce; avoid sweet or thickened sauces
- Low-carb sides: Steamed broccoli, green beans, or mixed veggies without starches or sugary glazes
- Keto salad choices: Pei Wei Asian Chicken Salad without crispy noodles, wonton strips, or high-sugar dressing
- Customizing keto orders: Skip rice, noodles, and breaded items; focus on protein and non-starchy veggies
Keto-friendly entrees at Pei Wei: Grilled chicken, steak, or shrimp with low-carb veggies, no rice or noodles
When dining at Pei Wei, sticking to a keto diet is entirely feasible by focusing on keto-friendly entrees that feature grilled chicken, steak, or shrimp paired with low-carb vegetables, while avoiding rice or noodles. These protein-rich options are naturally low in carbohydrates and align perfectly with keto principles. Opting for grilled proteins ensures you avoid added sugars or breading, which can derail your macros. For instance, the Grilled Chicken is a lean and versatile choice that pairs well with non-starchy vegetables like broccoli, zucchini, or bell peppers. By skipping the rice or noodles, you eliminate unnecessary carbs, keeping your meal keto-compliant.
Another excellent keto-friendly option at Pei Wei is grilled steak, which is high in protein and healthy fats, making it an ideal choice for those on a ketogenic diet. Like the chicken, pair it with low-carb vegetables such as asparagus, green beans, or mushrooms. Be sure to request that the steak be cooked without any sugary marinades or sauces, as these can add hidden carbs. Instead, ask for olive oil, butter, or a simple herb seasoning to enhance the flavor while staying within keto guidelines. Avoiding rice or noodles is crucial, as these carb-heavy sides can quickly push your meal out of ketosis.
For seafood lovers, grilled shrimp is a fantastic keto-friendly entree at Pei Wei. Shrimp is naturally low in carbs and high in protein, making it a perfect fit for a ketogenic diet. Pair it with the same low-carb vegetables mentioned earlier, such as broccoli or zucchini, to create a balanced and satisfying meal. As with the chicken and steak, ensure the shrimp is grilled without sugary additives and request a keto-friendly seasoning or sauce. Skipping the rice or noodles is essential, as these sides are high in carbohydrates and will disrupt your keto goals.
When customizing your keto-friendly entree at Pei Wei, it’s important to be clear with your order. Specifically request no rice or noodles and ask for extra vegetables instead. Many Pei Wei dishes come with a side of rice or noodles by default, so omitting these is key to keeping your meal low-carb. Additionally, be mindful of sauces, as many contain added sugars or starches. Opt for simple, keto-friendly options like soy sauce (in moderation), olive oil, or butter. By focusing on grilled chicken, steak, or shrimp with low-carb veggies and avoiding high-carb sides, you can enjoy a delicious and satisfying keto meal at Pei Wei.
Lastly, don’t hesitate to ask the staff for assistance in customizing your order to fit your keto needs. Pei Wei is known for its flexibility in accommodating dietary preferences, so you can confidently request modifications like extra vegetables or specific cooking methods. By sticking to grilled proteins, low-carb veggies, and avoiding rice or noodles, you’ll find that keto-friendly entrees at Pei Wei are not only possible but also flavorful and fulfilling. This approach ensures you stay on track with your keto diet while enjoying a meal out.
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Sauce options for keto: Request soy sauce, spicy mustard, or garlic sauce; avoid sweet or thickened sauces
When dining at Pei Wei and following a keto diet, it’s crucial to focus on low-carb, high-fat options, and this extends to the sauces you choose. Sauce options for keto play a significant role in keeping your meal compliant with your dietary goals. At Pei Wei, you can safely request soy sauce, which is naturally low in carbs and adds a savory umami flavor to your dish. Soy sauce is a staple in Asian cuisine and pairs well with stir-fries, noodles, and proteins like chicken or beef. Just ensure it’s the traditional soy sauce and not a sweetened or thickened variety, as those can add hidden carbs.
Another excellent keto-friendly sauce option is spicy mustard. This bold and tangy condiment not only enhances the flavor of your meal but also keeps your carb count minimal. Spicy mustard is particularly great with dishes like lettuce wraps or grilled meats, as it adds a kick without derailing your keto macros. When ordering, explicitly ask for spicy mustard on the side to control the portion and avoid any potential added sugars.
Garlic sauce is another safe choice for keto dieters at Pei Wei. This savory sauce typically contains garlic, oil, and spices, making it low in carbs and high in flavor. It’s perfect for drizzling over vegetables or protein dishes. However, always confirm with the staff that the garlic sauce doesn’t contain added sugars or thickeners, as recipes can vary. When in doubt, ask for the sauce on the side to ensure it aligns with your keto needs.
On the flip side, it’s essential to avoid sweet or thickened sauces at Pei Wei, as these are often loaded with sugar and carbs. Sauces like sweet and sour, teriyaki, or peanut sauce may seem tempting, but they can quickly push your meal out of keto territory. Similarly, thickened sauces like those used in curries or creamy dishes often contain flour or starch, which adds unnecessary carbs. Stick to the keto-friendly options like soy sauce, spicy mustard, or garlic sauce to keep your meal aligned with your dietary goals.
To summarize, when customizing your Pei Wei order for keto, focus on sauce options for keto like soy sauce, spicy mustard, or garlic sauce. These choices are low in carbs and high in flavor, making them perfect for your keto lifestyle. Always avoid sweet or thickened sauces, as they can hide unwanted carbs. By making informed sauce choices, you can enjoy a delicious and keto-compliant meal at Pei Wei without compromising your dietary goals.
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Low-carb sides: Steamed broccoli, green beans, or mixed veggies without starches or sugary glazes
When dining at Pei Wei and aiming to stick to a keto diet, focusing on low-carb sides is essential. One of the best options available is steamed broccoli. Broccoli is a nutrient-dense vegetable that is naturally low in carbs and high in fiber, making it an excellent choice for keto dieters. When ordering, ensure you request it steamed without any added sauces or glazes, as these often contain hidden sugars or starches that can derail your carb count. Steamed broccoli pairs well with many of Pei Wei’s protein-based dishes, allowing you to enjoy a balanced and satisfying meal while staying within your keto macros.
Another keto-friendly side to consider is green beans. Like broccoli, green beans are low in carbohydrates and rich in vitamins and minerals. They are a versatile vegetable that complements a variety of dishes. When ordering, specify that you want them steamed and without any sugary glazes or starchy additives. Green beans can be a refreshing and healthy addition to your meal, providing a crunchy texture and a natural sweetness that doesn’t compromise your keto goals. Pair them with grilled chicken or shrimp for a complete, low-carb meal.
For those who enjoy variety, mixed veggies without starches or sugary glazes are a fantastic option at Pei Wei. A typical mixed vegetable dish might include a combination of broccoli, carrots, snap peas, and bell peppers. While carrots contain slightly more carbs than broccoli or green beans, they can still fit into a keto diet when consumed in moderation. The key is to ensure the vegetables are steamed and not tossed in any high-carb sauces. This option allows you to enjoy a colorful and flavorful side that adds both nutritional value and visual appeal to your meal.
When customizing your order, it’s crucial to communicate your dietary needs clearly. Politely ask the staff to omit any starches, sugars, or high-carb ingredients from your side dishes. Pei Wei is generally accommodating to special requests, making it easier for keto dieters to enjoy their meal without worry. By sticking to steamed vegetables like broccoli, green beans, or mixed veggies, you can maintain your keto lifestyle while savoring the flavors Pei Wei has to offer.
Incorporating these low-carb sides into your Pei Wei meal not only helps you stay on track with your keto diet but also ensures you’re getting essential nutrients. Vegetables like broccoli and green beans are packed with vitamins, minerals, and antioxidants that support overall health. By avoiding starchy or sugary additions, you can enjoy a guilt-free dining experience that aligns with your dietary goals. Next time you visit Pei Wei, don’t hesitate to opt for these keto-friendly sides to complement your main dish.
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Keto salad choices: Pei Wei Asian Chicken Salad without crispy noodles, wonton strips, or high-sugar dressing
When dining at Pei Wei and following a keto diet, it’s essential to make mindful choices to keep your carb intake low. One excellent option is the Pei Wei Asian Chicken Salad, but it requires customization to fit keto guidelines. Start by ordering the salad without crispy noodles and wonton strips, as these are high in carbs and can quickly derail your macros. These crunchy toppings are often made with wheat flour and fried, adding unnecessary carbohydrates and unhealthy fats to your meal. Removing them ensures your salad remains keto-friendly while still being satisfying.
Next, address the dressing, which is a common source of hidden sugars in salads. Pei Wei’s standard dressings for the Asian Chicken Salad often contain added sugars, so it’s crucial to request a low-sugar or sugar-free alternative. You can ask for olive oil and vinegar, or simply opt for a light drizzle of soy sauce (or coconut aminos if available) to keep the flavor without the carbs. Another option is to bring your own keto-friendly dressing, such as a ranch or Caesar made with high-fat, low-carb ingredients. This small adjustment makes a significant difference in keeping your meal aligned with keto principles.
The base of the Pei Wei Asian Chicken Salad is a mix of fresh greens, shredded cabbage, and carrots, which are all keto-approved vegetables. While carrots do contain natural sugars, the small amount used in the salad is unlikely to impact your carb count significantly. The salad also includes sliced almonds and cilantro, which add healthy fats and flavor without carbs. The star of the dish is the grilled chicken, a high-protein, low-carb protein source that keeps you full and satisfied. Ensure the chicken is grilled without any sugary marinades or sauces to maintain its keto compatibility.
To further enhance the keto profile of your salad, consider adding extra avocado if available. Avocado is rich in healthy fats and fiber, making it a perfect keto addition. You can also request additional greens or non-starchy vegetables like cucumber or zucchini to increase the volume of your meal without adding carbs. These simple customizations transform the Pei Wei Asian Chicken Salad into a nutrient-dense, keto-friendly option that fits seamlessly into your low-carb lifestyle.
In summary, the Pei Wei Asian Chicken Salad can be a great keto choice when ordered without crispy noodles, wonton strips, and high-sugar dressings. By focusing on the fresh greens, grilled chicken, and healthy fats while avoiding carb-heavy toppings and sauces, you can enjoy a delicious and satisfying meal that aligns with your keto goals. Always communicate your dietary needs clearly to the staff to ensure your meal is prepared exactly as you need it.
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Customizing keto orders: Skip rice, noodles, and breaded items; focus on protein and non-starchy veggies
When customizing keto orders at Pei Wei, the key is to skip rice, noodles, and breaded items, as these are high in carbohydrates and will derail your keto goals. Instead, focus on protein and non-starchy vegetables to create a satisfying and low-carb meal. Start by selecting a protein source such as grilled chicken, shrimp, beef, or tofu. These options are naturally low in carbs and high in protein, making them perfect for a keto diet. Avoid any breaded or fried proteins, as they are coated in carb-heavy batters.
Next, replace rice and noodles with non-starchy vegetables to keep your meal keto-friendly. Pei Wei offers a variety of options like broccoli, snap peas, asparagus, and mushrooms. These vegetables are low in carbs and high in fiber, helping you stay within your macros while adding volume and nutrients to your dish. You can request these veggies steamed or lightly stir-fried in oil instead of soy sauce or sugary sauces to minimize added carbs.
When it comes to sauces, choose carefully to avoid hidden sugars and carbs. Many traditional Asian sauces, like sweet and sour or teriyaki, are loaded with sugar. Opt for keto-friendly alternatives such as a light soy sauce (or coconut aminos), spicy mustard, or a simple oil-based sauce. You can also ask for sauces on the side to control the amount you use, ensuring you don’t exceed your carb limit.
Another tip is to customize your order to fit your keto needs. For example, if you’re ordering a stir-fry or bowl, ask for it to be served without rice or noodles and double up on the vegetables and protein instead. Pei Wei is generally accommodating to special requests, so don’t hesitate to ask for modifications. You can also skip dishes like lettuce wraps if they come with sweet sauces and instead focus on simpler, protein-heavy options.
Finally, be mindful of portion sizes and extras. While focusing on protein and non-starchy veggies is essential, watch out for toppings like crispy noodles, wonton strips, or sugary garnishes, as these can add unnecessary carbs. Stick to fresh herbs, sesame seeds, or a sprinkle of green onions for added flavor without the carbs. By following these guidelines, you can enjoy a delicious, keto-friendly meal at Pei Wei that aligns with your dietary goals.
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Frequently asked questions
Pei Wei offers several keto-friendly options, such as the Keto Orange Chicken, Keto Mongolian Steak, and Keto Kung Pao Chicken, all served with a side of broccoli or cauliflower rice.
Yes, you can customize your order by swapping high-carb ingredients like rice or noodles for low-carb options like steamed vegetables, broccoli, or cauliflower rice.
Yes, Pei Wei’s keto menu features sauces specifically designed to be low in carbs, such as the Keto Orange Sauce and Keto Spicy Kung Pao Sauce.
While Pei Wei’s keto menu primarily focuses on entrees, you can opt for a side of edamame or steamed vegetables as a keto-friendly appetizer.
Yes, Pei Wei’s keto menu items are available for both delivery and takeout, making it convenient to enjoy keto-friendly meals at home.
