Are you a fan of Chinese fast food like Panda Express? Here’s how to enjoy It on a low-carb diet. This guide will walk you through the specific challenges that can make indulging in their delicacies more difficult than at other fast-food restaurants while following a keto lifestyle.
Since this restaurant serves its food à la carte, it is less customizable than many other fast-food menus. This can make eating here while on a keto diet seem particularly difficult since you won’t be able to request your order with or without certain ingredients. Keep in mind that your choices will be limited, and you’ll need to be mindful of portion sizes and side dishes to keep it low-carb.
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The Best Keto-Friendly Panda Express Menu Items
When you're ordering at this place, here are our favorite keto-approved choices to consider:
1. Grilled Teriyaki Chicken
This dish is our top pick for a reason – with just 8 grams of net carbs, it’s the most keto-friendly option on the Panda Express menu. It features delicious, bite-sized grilled chicken marinated in teriyaki sauce.
If you are looking for a little more variety, you can complement it by adding a side of Super Greens, a healthy mix of broccoli, kale, and cabbage.
2. Black Pepper Angus Steak
If you’re searching for the most filling option, this meal is probably it. You will get a wok-seared steak with baby broccoli, onions, red bell peppers, and mushrooms, all topped with a piquant black pepper sauce. The amount of steak is plentiful, and the vegetables are satisfyingly crunchy.
3. Kung Pao Chicken
This traditional Chinese meal is one of the more popular Panda Express items, and for a good reason. With its combination of tender chicken, colorful vegetables, peanuts, and chili peppers, it is another dish that packs a savory punch and will leave you fully satiated.
4. Mushroom Chicken
Are you craving something a little lighter than the Angus steak and a lot less spicy than Kung Pao Chicken? Then this tasty medley of chicken, mushrooms, and zucchini, all wok-tossed in a mild ginger soy sauce, might be the perfect keto-friendly choice.
5. String Bean Chicken Breast
This combo of flavorful chicken breast, string beans, and onions, all immersed in a ginger soy sauce, is a calorie-light option that’s bursting with both sweet and savory goodness.
6. Firecracker Shrimp
This indulgent item features large, juicy shrimp, string beans, red and yellow bell peppers, onions, and whole dried chilies. It’s a colorful combo wok-tossed in a savory black bean sauce.
While some dedicated Panda Express eaters say that this meal isn’t all that spicy, they still agree that it is very tasty, with a rich and complex flavor.
7. Black Pepper Chicken
This dish of marinated chicken, celery, and onions in a robust black pepper sauce might divide keto dieters. On one hand, it’s high in carbs and not particularly keto-friendly while simultaneously being low in calories and not very filling. On the other hand, it is zesty and delicious, so as long as it fits into your daily macros, you can still enjoy it as an occasional indulgence.
8. Broccoli Beef
If you haven’t consumed many carbohydrates already and aren’t particularly hungry, then this classic favorite of tender beef and crunchy broccoli in ginger soy sauce will suffice. However, since it’s already packed with carbs, you can’t pair it with any available sides without edging dangerously close to non-keto-friendly territory.
9. Super Greens
It is the only keto-approved side on their menu. This features a healthy mix of greens (broccoli, kale, and cabbage) that complements any keto-friendly items on our list. Nevertheless, if you want to stay on track with your daily keto goals, it’s best to pair it with meals from this guide that are lower in carbs.
Best Tips for Eating Keto at Panda Express
Things to Watch Out For
Maintaining a keto diet involves more than choosing the right dishes; it's also about being aware of less obvious dietary traps. Here's what to look out for to ensure your meals stay within your low-carb goals.
1. Sodium Content
Numerous health organizations recommend limiting sodium intake due to its association with high blood pressure and other health issues. Many fast-food items contain high levels of sodium because they are often breaded or soaked in high-sodium sauces.
Read this article from the National Institute of Health to learn more about controlling your sodium intake. This can be your first step towards managing sodium levels while enjoying fast-food meals.
2. Hidden Carbs in Sauces
While following a keto lifestyle, it is important to be mindful of hidden carbs, which are often present in sauces, so these seemingly innocent additions can quickly derail your carb goals. Since Panda Express doesn’t allow you to choose or skip them, we’ve ensured that the nutritional information in this guide already accounts for the sauces included in listed meals.
Homecooked Alternative Recipes for Panda Express
If you're interested in making delicious homemade recipes resembling Panda Express items, then we have some ideas for you.
Keto Kung Pao Chicken
Get ready to fall in love with this dish that captures all the vibrant flavors of Chinese cuisine in a keto-friendly way. This recipe is a total crowd-pleaser, whether you serve it solo or with a side. It's packed with taste and is sure to become a new favorite. Ready to try it?
Keto Salt and Pepper Shrimp
Gear up for some delicious Keto Salt and Pepper Shrimp! This easy, gluten-free, and low-carb recipe is perfect whether you're whipping up appetizers or a main dish. With crispy shrimp seasoned just right with a mix of spices, it's sure to become your new favorite. Ready to get started? Let’s jump into the recipe!
Keto Asian Green Beans
Ready to explore some tasty, healthy Asian-inspired eats? Try our Asian green beans. Perfect for pairing with any Asian meal, these vibrant and tasty beans will have you hooked from the first bite. Let’s get cooking and bring a burst of flavor to your table!
Keto Beef and Broccoli
This recipe offers a deliciously rich taste infused with traditional Chinese flavors. It is quick and ideal for meal prep or weeknight dinners. Be sure to try this one-pan wonder and let us know how it turns out.
Conclusion
Sticking to a keto diet at Panda Express is doable with the right knowledge and some careful choices. Remember, it's all about picking the best options and watching out for hidden carbs and excess sodium. Don’t be shy about skipping the sauces and sugary drinks to keep things low-carb. With these tips, you can enjoy a tasty, keto-friendly meal without the guilt.
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