Panda Express is one of the most popular fast-food chains offering American Chinese cuisine. While many enjoy its flavorful dishes, those following a low carb or ketogenic diet often struggle to find suitable options.
Fortunately, Panda Express offers several menu items that can fit into a low carb eating plan with some smart choices and modifications.
This article will explore the best low carb options available at Panda Express, including entrees, sides, and tips for customizing your order. Whether you’re watching your carbs for weight loss, diabetes management, or overall health, this guide will help you navigate the menu with confidence.
Why Choose Low Carb at Panda Express?
Many dishes at Panda Express contain sugars, starches, and sauces that are high in carbohydrates. These can quickly add up, making it difficult to maintain a low carb intake.
By selecting dishes with higher protein and fat content and avoiding or limiting sugary sauces and carb-heavy sides, you can enjoy a satisfying meal without breaking your carb goals.
“Eating low carb doesn’t mean you have to sacrifice flavor or convenience. Panda Express offers tasty options that align with your dietary needs.”
Understanding Carbohydrates in Panda Express Meals
Before diving into the menu, it’s important to understand where carbohydrates commonly come from in Panda Express dishes.
- Sauces: Many sauces include sugar, cornstarch, or other carb-rich thickeners.
- Rice and Noodles: White rice, fried rice, and chow mein are high in carbs and best avoided or minimized.
- Battered or Breaded Proteins: Items like orange chicken are coated with flour or starch and deep-fried.
- Vegetables: Most vegetables are low in carbs, but some are prepared with sugary sauces.
Low Carb Entree Options at Panda Express
Choosing the right entree is key for a low carb meal. Here are the best options to consider:
| Menu Item | Description | Approximate Net Carbs (per serving) |
|---|---|---|
| Grilled Teriyaki Chicken (no sauce) | Chicken grilled without the sweet teriyaki glaze to reduce sugar intake. | 3-5g |
| Broccoli Beef | Beef stir-fried with broccoli in a light soy-based sauce. | 8-10g |
| String Bean Chicken Breast | Chicken breast with green beans and onions in a mild sauce. | 6-8g |
| Kung Pao Chicken (light sauce) | Spicy chicken with peanuts and vegetables; request light sauce to cut carbs. | 8-10g |
| Eggplant Tofu | Stir-fried eggplant and tofu in a savory sauce. | 7-9g |
Note: Always ask for sauces on the side if possible to control how much you consume. Panda Express sauces often contain sugar and starch, increasing the carb count significantly.
Low Carb Side Dishes at Panda Express
Most traditional sides like white rice, fried rice, and chow mein are high in carbohydrates. To keep your meal low carb, consider the following alternatives and tips:
| Side Dish | Description | Net Carbs (approx.) |
|---|---|---|
| Super Greens | A blend of broccoli, kale, and cabbage steamed without sauce. | 3-4g |
| Steamed Broccoli (request without sauce) | Simple steamed broccoli, low in carbs and high in fiber. | 3g |
| Side Salad (if available) | Mixed greens with low carb dressing options (verify availability). | 2-4g |
Generally, it’s best to avoid rice and noodle dishes if you want to keep carbs below 20 grams per meal. Opting for vegetables and protein-based entrees will help you stay on track.
Items to Avoid on a Low Carb Diet at Panda Express
Some Panda Express dishes are notoriously high in carbs and should be avoided or consumed only occasionally if you are strictly limiting carbohydrates:
- Orange Chicken: Battered, fried, and coated with a sugary orange sauce. One serving contains about 35-40g net carbs.
- SweetFire Chicken Breast: Similar to orange chicken with a sweet sauce and breaded coating.
- Fried Rice: Contains white rice and often peas and carrots, adding significant carbs.
- Chow Mein: Stir-fried noodles that contain about 40g carbs per serving.
- Beijing Beef: Breaded beef with a sweet sauce high in sugar and carbs.
These items can derail a low carb meal plan, so they are best avoided or eaten sparingly.
Tips for Ordering Low Carb at Panda Express
Ordering low carb at Panda Express requires some planning and communication with staff. Here are some helpful tips:
- Request sauces on the side: This gives you control over how much sugary sauce you consume.
- Ask for steamed vegetables without sauce: Avoid added sugars and starches.
- Double up on protein and veggies: Instead of rice or noodles, ask for extra portions of broccoli beef or string bean chicken.
- Avoid fried and breaded items: Stick to grilled or steamed proteins.
- Check Panda Express nutrition information: Their website provides detailed nutritional data to help you make informed decisions.
Panda Express Nutrition Highlights for Low Carb Eaters
Panda Express provides comprehensive nutrition facts on their website and in-store. Understanding these numbers helps low carb dieters plan their meals accurately.
| Menu Item | Calories | Total Carbs (g) | Net Carbs (g) (Estimated) | Protein (g) |
|---|---|---|---|---|
| Broccoli Beef | 150 | 12 | 10 | 9 |
| String Bean Chicken Breast | 190 | 10 | 8 | 14 |
| Super Greens | 90 | 6 | 4 | 5 |
| Grilled Teriyaki Chicken (no sauce) | 180 | 5 | 3 | 24 |
Note: Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. Panda Express does not provide net carb info directly, so these are estimates.
Sample Low Carb Meal Combinations at Panda Express
Here are some sample meal ideas to keep your carbohydrate intake low while enjoying Panda Express:
| Meal | Items | Estimated Net Carbs |
|---|---|---|
| Meal 1 | Broccoli Beef + Super Greens (no sauce) | ~14g |
| Meal 2 | String Bean Chicken Breast + Steamed Broccoli (no sauce) | ~11g |
| Meal 3 | Grilled Teriyaki Chicken (no sauce) + Super Greens | ~7g |
| Meal 4 | Eggplant Tofu + Broccoli Beef (light sauce) | ~15g |
Additional Considerations for Low Carb Diners
While Panda Express can be modified for low carb, keep in mind that it is primarily a fast-food chain focused on convenience rather than strict dietary adherence.
For those with strict carb limits (e.g., under 20g per meal), careful portion control and avoiding sauces is crucial. If you are more flexible, you can enjoy some dishes with light sauce and moderate sides.
Also, remember to stay hydrated and balance your meal with healthy fats from other sources throughout the day to maintain energy levels.
Frequently Asked Questions About Low Carb at Panda Express
- Can I eat orange chicken on a low carb diet?
- Orange chicken is high in carbs due to batter and sweet sauce, so it’s best avoided or eaten very sparingly.
- Is white rice completely off limits?
- White rice is high in carbs (~45g per serving). If you want to stay low carb, it’s best to avoid it or have a very small portion.
- Are there any keto-friendly sauces?
- Panda Express does not offer specific keto sauces. The best approach is to request sauces on the side and use sparingly.
- Can I customize my order?
- Yes, you can request sauce on the side and ask for steamed vegetables without sauce to reduce carbs.
Conclusion
Eating low carb at Panda Express is entirely possible with smart choices and a little customization. By focusing on protein-rich entrees like Broccoli Beef and String Bean Chicken Breast, avoiding high-carb sauces, and opting for steamed vegetables, you can enjoy flavorful meals that fit your dietary goals.
Always be mindful of portions and hidden carbs in sauces and sides. Use Panda Express’s nutrition info as a guide and don’t hesitate to ask for modifications when ordering.
With the right approach, you can enjoy Panda Express without compromising your low carb lifestyle!
