Secrets To Staying Keto At Panda Express

It IS possible to enjoy keto at Panda Express. No, fast food keto foods are not of the highest quality. A well-balanced ketogenic diet with plenty of micronutrients, healthy fats, and high-quality protein sources is ideal, but it’s not always possible. We understand that you are human, and that fast food is sometimes your only option.

Panda Express bills itself as a fast and casual Chinese eatery. It is a large fast-food chain in the United States with over 2200 locations. Orange chicken and chow mein are some of the restaurant’s signature dishes. Some people find it difficult to stick to a low carb diet at Panda Express, but we’re here to change that.

The most popular dishes at Panda Express are fried rice, spring rolls, and orange chicken. Many Chinese flavors are loaded with sugar that isn’t readily apparent. These types of foods are not allowed on the keto diet. However, at Panda Express, you can still splurge a little bit. As long as you keep track of your macros, you’ll stay in ketosis.

Staying keto at Mcdonalds, Buffalo Wild Wings, and Chick-Fil-A may all be pretty straightforward, but when it comes to Panda Express, keto items may not be as obvious. Let’s go over how to stay keto at Panda Express!

You should keep your total carb intake under 50 grams per day if you’re on a keto diet. If a food contains both carbs and fiber, the net carb count can be calculated by subtracting the fiber grams from the total carbs.

Keto Entree Menu Items at Panda Express

All of these menu items can be eaten on a ketogenic diet, but they’re all on the higher end of the carb content count. If you stick to a strict under 20g net carbs per day diet, you’ll need to make sure your other meals are lower in carbs to compensate for this meal. Even though there are less than 20 grams of net carbs in each of these dishes, they all add up.

Black Pepper Angus Steak

This dish satisfies all of the keto requirements. Seared steak, baby broccoli, onions, red bell peppers, and mushrooms are all served with a savory black pepper sauce. Even those who prefer fine dining tend to agree that it is quite tasty — especially for fast food.

In addition to sticking to your low carb lifestyle, you’ll get a lot of vitamins and minerals (like calcium, iron, zinc, and vitamin C) from this colorful blend of vegetables.

Broccoli Beef

Tender beef, fresh broccoli, and a ginger-soy sauce will satisfy your fast-food cravings while staying true to your keto diet. The broccoli is almost perfectly steamed, as is the case with most Panda Express dishes. Broccoli is naturally high in fiber, iron, potassium, calcium, selenium, and magnesium, which is just a bonus.

Grilled Teriyaki Chicken

The Grilled Teriyaki Chicken has been hand-sliced to order and served with teriyaki sauce.

Despite the fact that teriyaki is typically high in sugar, this grilled teriyaki chicken entree at Panda Express is one of the lowest-carb options.

Mushroom Chicken

The keto test is passed with flying colors with this Cantonese-inspired dish. It’s stuffed with chicken, mushrooms, and zucchini and drizzled with a ginger-soy glaze.

String Bean Chicken Breast

This is undoubtedly one of Panda Express’s healthiest choices. This dish includes string (green) beans, in a ginger-soy sauce, chicken breast, and onions.

Just make sure you don’t eat all of the sauce that has settled at the bottom of the bowl! This ginger-soy sauce is no exception to the rule that sauces are loaded with hidden carbs.

Kung Pao Chicken

Kung Pao Chicken is a Szechwan-inspired dish that combines chicken, peanuts, and vegetables with chili peppers on top.

Super Greens

Their Super Greens are their only keto-friendly side dish. It’s made up of cabbage, kale, and broccoli in a green medley.

Keto Sauces To Enjoy At Panda Express

Soy sauce : 0g net carbs
Chili sauce : 2g net carbs
Potsticker sauce : 3g net carbs
Hot Mustard : 0g net carbs
Plum Sauce : 3g net carbs

Panda Express Items To Avoid

Carb-heavy foods like rice, noodles, egg rolls, and any fried meats should be avoided at Panda Express or any Asian restaurant. What you might not consider is how sugary the sauces are. Many sauces (such as sweet and sour, teriyaki, and orange chicken sauce) are high in carbs, even if the meat is grilled rather than battered and fried.

When it comes to added sauces, be cautious and double-check the nutrition information for anything you order! If you order any of the above entrees, we recommend lightly patting off some of the excess sauce with a napkin to cut down on sugar.

The entire appetizer menu is also off-limits. All of the rangoons, egg rolls, spring rolls, crispy shrimp, and pot stickers are too high in carbohydrates. No fortune cookies, either, as they have 5 net carbs. I’ve listed some less obvious entrees and sides to stay away from below. They appear to be low carb, but they aren’t. It’s all about the sauces.

Avoid These Entrees

Teriyaki Chicken : 14 Carbs
Asian Chicken – 14 Carb
Orange Chicken : 51 Carbs
Beijing Beef : 45 carbs
Wok Seared Steak and Shrimp : 21 Carbs
Honey Walnut Shrimp : 33 net carbs

Avoid These Sides

Rice and Noodles. Not only do they have a lot of carbs, but they also have little nutritional value.

Avoid These Soups

Hot and Sour Soup : 13 net carbs

Avoid These Sauces

Teriyaki Sauce : 16 net carbs
Sweet & Sour Sauce : 21 net carbs

Tips For Successfully Staying Keto At Panda Express

Anything larger than a Bowl, unfortunately, is not permitted.
Super Greens is the only side allowed.
Be very mindful of sauces.

Conclusion

At Panda Express, you can eat keto because the menu includes a variety of low-carb and keto dishes that can be ordered without modification, as well as one low-carb, ketogenic side dish. These menu options should keep you on track and help you reach your keto goals!

All nutritional information can be found and sourced here: https://www.pandaexpress.com/nutritioninformation