Leena Watts
If you're following a keto diet and craving Asian cuisine, PF Chang's offers several options that can fit your low-carb lifestyle with a bit of customization. While the menu is heavy on rice, noodles, and sugary sauces, you can still enjoy dishes like the Chang’s Spicy Chicken or Mongolian Beef by requesting no rice and extra vegetables. Opt for steamed or sautéed veggies instead of starchy sides, and ask for sauces on the side to control the sugar content. The lettuce wraps, without the sweet sauce, are a popular keto-friendly choice, and don’t forget to check out their seafood options like the Sichuan-style fish, which can be tailored to your macros. With mindful ordering, you can savor PF Chang’s flavors while staying on track with your keto goals.
| Characteristics | Values |
|---|---|
| Menu Options | Keto-friendly dishes like Chang’s Spicy Chicken, Steamed Broccoli, Mongolian Beef (without sauce), and Lettuce Wraps (without rice or sugar). |
| Low-Carb Focus | Dishes with minimal carbs, typically under 20g net carbs per serving. |
| Protein Sources | Chicken, beef, shrimp, and tofu as primary protein options. |
| Vegetable Options | Steamed broccoli, green beans, and mixed vegetables (avoid starchy veggies like corn or peas). |
| Sauce Modifications | Request no sugar or soy-based sauces; opt for garlic, ginger, or spicy sauces. |
| Rice/Noodle Alternatives | Skip rice and noodles; ask for extra vegetables or lettuce instead. |
| Appetizers | Lettuce Wraps (without rice or sweet sauce) and Edamame (without seasoning). |
| Dessert Options | Limited; avoid desserts as most contain sugar. |
| Beverages | Unsweetened iced tea, water, or diet soda. |
| Customization Tips | Ask for dishes to be cooked in olive oil or butter instead of vegetable oil. |
| Carb Count | Most keto-friendly dishes range from 5-15g net carbs per serving. |
| Popular Keto Choices | Chang’s Spicy Chicken, Steamed Broccoli, Mongolian Beef (modified), and Lettuce Wraps. |
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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 macros with a few modifications. One standout choice is the Chicken Lettuce Wraps, but be sure to skip the rice and ask for extra lettuce leaves. The filling, made with diced chicken, mushrooms, and water chestnuts, is flavorful and keto-friendly when enjoyed without the sugary sauce. Instead, request a side of soy sauce or a sugar-free dipping option to keep it compliant.
Another excellent keto-friendly appetizer is the Edamame. While it’s naturally low in carbs, portion control is key, as a full order may contain more carbs than desired. Consider sharing or opting for a smaller serving. Pair it with a sprinkle of sea salt for added flavor without compromising your keto goals. Edamame is also a great source of healthy fats and protein, making it a satisfying starter.
If you’re craving something crispy, the Chang’s Chicken Lettuce Wraps (ordered without the sauce) can be reimagined as a keto-friendly option. Ask for the chicken filling on a bed of lettuce or spinach instead of wrapped in lettuce leaves. This way, you avoid any hidden carbs and enjoy the dish in a more versatile format. Pair it with a side of guacamole or a dollop of sour cream for added healthy fats.
For seafood lovers, the Ahi Tuna Sashimi is a fantastic keto-friendly appetizer. Fresh and lightly seasoned, it’s naturally low in carbs and high in protein. Request a side of wasabi and soy sauce for dipping, but use sparingly, as soy sauce can contain added sugars. This dish is not only delicious but also aligns perfectly with keto principles.
Lastly, don’t overlook the Steamed Pork Dumplings—but with a twist. While traditional dumplings are off-limits due to the carb-heavy wrappers, you can ask for the pork filling served on its own or wrapped in lettuce. This creative modification allows you to enjoy the flavors without the carbs. Pair it with a side of steamed vegetables for a well-rounded, keto-friendly appetizer. By making these thoughtful adjustments, you can enjoy P.F. Chang’s appetizers while staying true to your keto 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, a stir-fry dish featuring tender chicken, crisp vegetables, and a spicy sauce. To keep it keto-friendly, request no rice or sugar-laden sauces, and ask for extra vegetables instead. This dish is naturally low in carbs and high in protein, making it a satisfying choice.
Another great low-carb entree is the Mongolian Beef, but with modifications. Traditionally served with a sugary sauce, you can ask for the sauce on the side or request a lighter, less sugary version. Pair it with steamed broccoli or a side of bok choy instead of rice to keep the carb count minimal. The rich flavors of the beef and vegetables will still make this dish a standout while adhering to keto principles.
For seafood lovers, the Shrimp in Lobster Sauce can be adapted to fit a keto diet. The lobster sauce is typically thickened with cornstarch, so ask for it to be made without it or request a lighter sauce. Skip the rice and enjoy the shrimp with a side of sautéed spinach or mixed vegetables. This dish is not only low in carbs but also packed with healthy fats and protein.
If you’re craving something lighter, consider the Kung Pao Chicken with modifications. Traditionally served with peanuts and a sweet sauce, you can ask for fewer peanuts and a reduced-sugar sauce. Replace the rice with extra vegetables like bell peppers and zucchini to keep the dish keto-friendly. The spicy, savory flavors will still shine through without the added carbs.
Lastly, the Pepper Steak is another excellent low-carb option. This dish features thinly sliced steak stir-fried with bell peppers and onions in a savory sauce. Request no added sugar in the sauce and skip the rice, opting for a side of steamed greens instead. This protein-rich entree is both filling and keto-compliant, ensuring you stay on track with your dietary goals while enjoying a meal at P.F. Chang’s.
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Best keto side dishes available
When dining at P.F. Chang’s on a keto diet, choosing 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 almost any main course. Ask for it to be steamed without any added sauces or sugars, and consider requesting butter or olive oil on the side for added flavor and healthy fats. Broccoli is rich in fiber and vitamins, making it a satisfying and keto-friendly choice.
Another excellent keto side dish at P.F. Chang’s is the Steamed Green Beans. Similar to the broccoli, these green beans are best ordered plain and steamed to avoid unnecessary carbs from sauces. They are light, crisp, and can be customized with butter or a sprinkle of salt and pepper. Green beans are low in net carbs and provide a refreshing contrast to richer main dishes like Mongolian Beef or Kung Pao Chicken, making them a perfect keto-friendly accompaniment.
For those craving something creamy and indulgent, the Sautéed Spinach can be a great option if ordered mindfully. Spinach is naturally low in carbs, but it’s important to ask the server to prepare it without added sugars or high-carb thickeners. Requesting it sautéed in olive oil or butter instead of soy sauce or other sugary sauces ensures it remains keto-friendly. Spinach is packed with nutrients and adds a rich, savory element to your meal.
If you’re looking for a unique keto side dish, consider the Bok Choy. This Chinese vegetable is low in carbs and can be steamed or lightly stir-fried with minimal oil. Its mild flavor complements a variety of dishes, and its high water content makes it a hydrating option. Like other vegetable sides, ensure it’s prepared without sugary sauces to keep it keto-compliant. Bok Choy is not only delicious but also adds a touch of authenticity to your P.F. Chang’s experience.
Lastly, don’t overlook the Mixed Vegetables side, which typically includes a combination of low-carb veggies like zucchini, bell peppers, and mushrooms. When ordering, specify that you’d like it steamed or stir-fried without any sugary sauces or starches. This option allows you to enjoy a variety of flavors and textures while staying within your keto macros. Customizing your order is key to ensuring these side dishes align with your dietary needs.
By focusing on these best keto side dishes available at P.F. Chang’s, you can enjoy a delicious and satisfying meal without compromising your keto goals. Always communicate your dietary preferences to your server to ensure your sides are prepared exactly as needed.
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Customizing P.F. Chang's menu for keto
When dining at P.F. Chang’s on a keto diet, the key is to focus on low-carb, high-fat options while customizing dishes to fit your macros. Start by avoiding sugary sauces, starchy sides, and breaded items, as these are high in carbs. Instead, opt for dishes that feature protein and non-starchy vegetables. For example, the Chang’s Spicy Chicken or Mongolian Beef can be excellent choices if you request them to be made with less sauce or served dry. The sauce in these dishes is often sugar-laden, so reducing the amount significantly cuts down on carbs while still allowing you to enjoy the flavors.
Another great strategy is to swap out high-carb sides like rice or lo mein for extra vegetables. P.F. Chang’s offers steamed broccoli or bok choy, which pair well with almost any entrée. You can also ask for a side of guacamole or sautéed spinach to increase your healthy fat intake. If you’re craving a salad, the Chicken Lettuce Wraps (without the rice noodles and with extra lettuce) are a keto-friendly option, but be sure to ask for the sauce on the side to control the amount you use.
Seafood lovers can rejoice, as P.F. Chang’s has several keto-friendly seafood options. The Chilean Sea Bass or Shrimp in Lobster Sauce can be customized by requesting no added sugar in the sauce and skipping the rice. Instead, pair these dishes with a side of garlic green beans or mushrooms, which are low in carbs and high in flavor. Always double-check with your server to ensure no hidden sugars or starches are added to your meal.
Appetizers can also be keto-friendly if chosen wisely. The Edamame (without the shell) or Crispy Calamari (if made without breading) can be good options, but be cautious of dipping sauces. A safer bet is the Ahi Tuna Sashimi, which is naturally low in carbs and pairs well with a side of avocado for added healthy fats. Avoid the Crab Wontons and Spring Rolls, as these are high in carbs and not customizable.
Finally, don’t be afraid to ask for customizations. P.F. Chang’s is known for accommodating dietary restrictions, so feel free to request modifications like extra butter or olive oil for added fats, or ask for sauces to be made without sugar. Stick to water or unsweetened iced tea to drink, and skip dessert, as most options are high in sugar. With these tips, you can enjoy a delicious, keto-friendly meal at P.F. Chang’s without derailing your diet.
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Keto-approved sauces and dressings to choose
When dining at P.F. Chang’s on a keto diet, selecting the right sauces and dressings is crucial, as many traditional options are high in sugar and carbs. Fortunately, there are keto-friendly choices that can enhance your meal without derailing your macros. One excellent option is the soy sauce, a staple in Asian cuisine. P.F. Chang’s offers low-sodium soy sauce, which is naturally low in carbs and fits well within keto guidelines. Use it sparingly to add a savory umami flavor to dishes like stir-fried vegetables or steamed proteins. Always ask for it on the side to control the portion and avoid overdoing it.
Another keto-approved sauce to consider is the spicy mustard sauce, often served with dishes like lettuce wraps. This sauce typically contains mustard, vinegar, and spices, with minimal carbs and no added sugar. It’s a great way to add a tangy, spicy kick to your meal without compromising your keto goals. Pair it with low-carb options like the Chang’s Lettuce Wraps (without the rice or sugar-heavy sauce) for a satisfying and flavorful experience.
If you’re craving something creamy, the garlic sauce at P.F. Chang’s can be a good option, but proceed with caution. While it’s often made with garlic, oil, and soy sauce, some versions may contain hidden sugars or thickeners. Ask your server to confirm the ingredients or request it made without sugar. Alternatively, olive oil and lemon can be a simple, keto-friendly dressing to drizzle over salads or grilled proteins. This combination adds healthy fats and a refreshing flavor without unnecessary carbs.
For a bolder flavor profile, consider the sriracha sauce, which is typically low in carbs and free from added sugars. Its spicy, tangy taste can elevate dishes like the Kung Pao Chicken or shrimp skewers. Just be mindful of portion sizes, as even low-carb sauces can add up if used excessively. Pairing sriracha with a side of steamed broccoli or cauliflower is a great way to keep your meal keto-compliant.
Lastly, don’t overlook the avocado lime dressing, which is sometimes available for salads. Made with avocado, lime juice, and olive oil, this dressing is rich in healthy fats and low in carbs, making it an ideal keto choice. It pairs perfectly with a mixed greens salad topped with grilled chicken or shrimp. Always double-check with your server to ensure there are no hidden sugars or carb-heavy ingredients in the dressing. By choosing these keto-approved sauces and dressings, you can enjoy a delicious meal at P.F. Chang’s while staying true to your dietary goals.
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Frequently asked questions
P.F. Chang's offers several keto-friendly options, including the Chang’s Spicy Chicken, Mongolian Beef (without the sauce or with a modified version), and the Keto-Friendly Chang’s Chicken. You can also order steamed broccoli or bok choy as low-carb sides.
Yes, customization is key for keto at P.F. Chang's. Ask for sauces on the side or request no sugar or starch in your dish. For example, you can order stir-fries with extra vegetables and protein, skipping rice or noodles.
Yes, the Ahi Tuna Sashimi and Crispy Calamari (without the sweet and sour sauce) are good keto appetizer options. You can also enjoy the Chicken Lettuce Wraps by skipping the rice noodles and hoisin sauce.
