In this menu guide, I’ll be highlighting the best things you can order when you are eating keto at Panda Express. From sides to the main courses, there are many low-carb options to choose from at the most well-known fast food Chinese restaurant in the United States.
I’ll also address common questions asked when ordering keto at Panda Express and I’ll share copycat keto recipes for you to try!
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Before the keto dieter police get upset, no, fast food keto options are not the best quality. A well-formulated ketogenic diet packed with keto foods full of healthy fats, micronutrients, and high-quality protein sources are ideal, but it’s not always 100% realistic. I understand that you are human and whether you are on the go, a busy mom, or just need a quick bite to eat, sometimes fast food is your only option and best option for a keto meal.
Staying keto at Buffalo Wild Wing , McDonalds , and Chipotle may all be pretty straightforward, but when it comes to Panda Express, low carb entrees and side dishes may not be as obvious. Let’s go over how to stay keto at Panda Express!
Keto Panda Express Menu Options
All of these menu items can be included on a ketogenic diet; however, they are all on the high spectrum of total carbs per meal. If you follow a strict under 25 g of net carb count daily diet, you will definitely have to make sure your other meals throughout the day are lower in grams of carbs to accommodate for this keto-friendly meal.
Pro tip: Use the Panda Express website to look up the nutritional information of your meal before you head over to the American asian restaurant for a bite to eat!
A great option will always be to drink water. If you want something else, these are the keto-friendly drinks at Panda Express (some are subject to availability per location).
- Diet Lemonade
- Unsweetened Iced Tea
- Coke Zero
- Sprite Zero
- Black Tea
- Passion Mango Black Tea
- Lemon Green Tea
- Vitamin Water
- Grilled Chicken Teriyaki (8 g net carbs). (Get photo grilled teriyaki chicken)
- String Bean Chicken Breast (9 g net carbs)
- Mushroom Chicken (9 g net carbs)
- Black Pepper Angus Steak (9 g net carbs)
- Kung Pao Chicken (12 g net carbs)
- Grilled Asian Chicken (8 g net carbs)
- Steamed Ginger Fish (8 g net carbs)
- Broccoli Tender Beef (11 g net carbs)
- Firecracker Shrimp (6 g net carbs)
The only side dish at Panda Express that would be a good option for low-carb dieters would be this:
- Super Greens (5g net carbs)
Unfortunately, no cauliflower rice is offered on the Panda Express menu. Rice and noodles must be avoided on the keto diet.
There are a few different sauce options at Panda Express that are low in carbs. These are the best ones:
- Hot Mustard Sauce (0g net carbs)
- Black Pepper Sauce (5g net carbs)
- Soy Sauce (0g net carbs)
Common Questions When Ordering Keto At Panda Express
No, neither the spring rolls nor the egg roll or chicken egg roll are a good idea on the keto diet. They are made with deep-fried high-carb wrappers.
No, the original Panda Express orange chicken recipe is not keto friendly since the chicken is dredged to a flour and cornstarch mixture, then covered with a ginger-soy sauce and orange sauce that’s loaded with sugar. A single serving of Panda Express Orange Chicken has 42.9g total carbs and 41.9 grams of net carbs. Learn more about the nutrition facts of their orange chicken by clicking here.
The nutrition information of this dish is that 190 calories and 9 grams of fat, 14 grams of protein, 13 grams of total carbs, 4 grams of fiber, and 9 grams of net carbs. This makes the Panda Express string beans chicken a great option for a keto meal without any non-ketogenic ingredients. Learn more about the nutrition facts of their string bean chicken by clicking here.
Net Carbs are 9% of calories per serving, at 33g per serving. This food item is a little bit higher in terms of carb intake but the good news is the szechwan-inspired dish falls within a range that won’t kick you out of ketosis. Learn more about the nutrition facts of their honey walnut shrimp by clicking here.
This classic Chinese dish of Tender beef and fresh broccoli in a soy ginger sauce contains 14.2g total carbs, 10.8g net carbs, 7.1 g fat, 9.4g protein, and 150 calories. Learn more about the nutrition facts of their beef and broccoli by clicking here.
One of the most popular Panda Express dishes on the menu consisting of Grilled chicken hand-sliced to order and served with teriyaki sauce contains contains 8.2g total carbs, 7.9g net carbs, 12.8g fat, 36.1g protein, and 299 calories. Its one of the lowest carb entrees on the menu! Learn more about the nutrition facts of their teriyaki chicken by clicking here.
This stir fry of wheat noodles and mixed vegetables contains 66.2g total carbs, 57.8g net carbs, 23.5g fat, 12.4 g protein, and 499 calories. Learn more about the nutrition facts of their chow mein by clicking here.
Copycat Keto Panda Express Recipes
Panda Express Gluten Free Menu Guide
Panda Express offers some items that naturally don’t contain wheat flour or gluten so it’s helpful to know which foods these are and if it’s okay to eat them. But if you are one of those extreme celiac disease sufferers or have mild gluten allergies, it’s best to steer clear of Panda Express because gluten-containing foods are prepared in the same kitchen areas as gluten free food items.
Other Keto Menu Guides!
- What’s Keto at Wendy’s?
- What’s Keto at Buffalo Wild Wings?
- What’s Keto at McDonald’s?
- What’s Keto at Dunkin Donuts?
- What’s Keto at The Cheesecake Factory?
Other Gluten Free Menu Guides!
- Mcdonald’s Gluten Free Menu Guide
- KFC Gluten Free Menu Guide
- Sonic Gluten Free Menu Guide
- Panera Gluten Free Menu Guide
- Subway Gluten Free Menu Guide
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