These are the best things you can order when you are eating keto at Panda Express. Enjoy this fast-food Asian restaurant even when you are on a low-carb diet!
It might seem impossible to eat keto at Panda Express. After all, they are known for their super-sweet sauces, marinated chicken, rice, and lo mein. (Not to mention the fortune cookies and fried goodies too!)
However, Panda Express is just like any other Chinese restaurant. So, if you are on a low-carb diet, the options are pretty similar.
Whether you’re craving their iconic stir-fry or wondering what meat has the most protein at Panda Express, this guide will serve up all the low-carb Panda Express secrets you need. By the end, you’ll know exactly what (and how) to order while keeping your macros in check.
Panda Express Menu Basics for Keto Enthusiasts
Before we jump into “what to order,” it’s important to understand the building blocks of a Panda Express meal so you can make informed choices.
1) Skip the Rice and Noodles
While those steamy bowls of fried rice and chow mein may call your name, they’re loaded with carbs. A single serving of chow mein has about 80 grams of carbs—keto disaster territory!
Instead, opt for entrees that are packed with protein and pair them with low-carb sides (more on that below).
2) Stick to "Wok Smart" Items
Look for the green "Wok Smart" icon on the menu—these items generally have fewer calories and are full of lean proteins, making them great picks for keeping your Panda Express macros on point.
3) Say Yes to Extra Veggies
Need a filler for your meal? Double up on steamed veggies instead of sides like spring rolls or cream cheese rangoons. The veggies add texture, are extremely low carb, and are packed with fiber.
4) Watch the Sauces
Sauces can be sneaky carb bombs. For example, while orange chicken might sound tempting, its sweet glaze contains 19 grams of sugar per serving! Stick to less-saucy options or ask for light sauce if possible.
5) Protein First
Keto is all about keeping things high-fat and high-protein, so prioritize Panda Express’s meaty offerings. Wondering what meat has the most protein at Panda Express? Keep reading!
Ordering keto lunch and dinner at Panda Express
There are a bunch of different things you can eat at Panda Express when you are on the keto diet. I'll break the options down so you know exactly what to order.
Keep in mind that some of these menu items might have more carbs in them than you are comfortable eating. I'm including as many choices as possible, but you should pick what works with your macros!
I'll split these options up by category to make it simple to build a meal.
Best Keto-Friendly Meat Options at Panda Express
Here’s the dish—literally. If you’re wondering which entrees deserve a spot on your order, these are the best low-carb Panda Express options packed with protein and flavor.
1. Grilled Teriyaki Chicken
This is the holy grail of keto at Panda Express. With 36 grams of protein per serving and only around 8 grams of carbs (thanks to the glaze), it’s a clear winner.
Bonus tip? Ask for the sauce on the side to stay extra keto-friendly.
2. Angus Steak (Wok Smart)
The Angus Steak offers tender beef with asparagus, mushrooms, and onions. It’s protein-packed (19 grams per serving) and clocks in at only 6 grams of carbs, so it’s perfect for your keto fast food fix.
3. String Bean Chicken Breast (Wok Smart)
For chicken lovers, the string bean chicken breast is flavorful and surprisingly light on carbs (9 grams). The protein comes in at 14 grams, and with its crunchy veggies, it’s as satisfying as it is healthy.
4. Black Pepper Angus Steak
This savory dish is a top-tier option for bold flavors and lean protein. While it includes mushrooms and onions, it is still a keto-safe choice with just 6 grams of carbs.
5. Mushroom Chicken
This delightful pairing of chicken, mushrooms, and zucchini is a keto Panda Express favorite. At 13 grams of protein and only 9 grams of carbs, it’s guilt-free and oh-so-satisfying.
6. Steamed Ginger Fish
If seafood is more your jam, Panda’s steamed ginger fish is a great protein source with low carbs. Ask for extra veggies on the side to complement this light yet flavorful pick.
Pro Tip: Always double-check the portion size and Panda Express macros if you’re strict with your daily intake.
Extra Low Carb Entrees
Here are a few extra options:
- Kung Pao Chicken (12g net carbs)
- Grilled Asian Chicken (8g net carbs)
- Broccoli Beef (11g net carbs)
- Firecracker Shrimp (6g net carbs)
FUN FACT: I've been enjoying making my own version of my favorite Chinese takeout recipes right at home!
So far, I've perfected Orange Chicken, Honey Walnut Shrimp, Mongolian Beef, and Teriyaki Chicken. I even have a recipe for creamy crab rangoons. Highly recommend!
Keto Sides
For a keto-friendly side option at Panda Express, try:
- Super Greens (5g net carbs)
Unfortunately, Panda Express does not offer cauliflower rice. You'll need to avoid rice and noodles when you are on the ketogenic diet. So, load up on those veggies.
Sauces
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)
Tip: You can make some of your favorite Asian sauces right at home! I love to have keto teriyaki sauce and sugar-free hoisin sauce in my fridge at all times.
One of my other go-to dipping sauces is G Hughes Sweet & Sour Sauce.
Drinks
The best thing to drink will always be 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
The Best Tips For Ordering A Panda Express Keto Meal
It might feel a little challenging to eat keto Panda Express. Unfortunately, the low-carb options aren't as easy to find as all the high-sugar and high-carb options.
Thankfully, I have some tips that will help you hack the menu and stay within your macros, even if you have to eat here.
Here are some really simple rules to follow to stay on track:
1. Avoid sugary sauces or entrees
I was only able to find a few sauce options that fit a low-carb diet. For this reason, I suggest just avoiding anything that is tossed or covered in one of their sauces.
Here are the carb counts for some of the most popular sauces:
- Teriyaki Sauce - 5.2 grams carbs per tablespoon
- Plum Sauce - 8 grams carbs per tablespoon
- Potsticker Sauce - 3.1 grams carbs per tablespoon
You should also avoid anything that has honey or sweet in the name because it will definitely have way too many carbs in it.
Make your own keto teriyaki sauce instead!
These are the things you should avoid from Panda Express if you are on the keto diet:
- Honey Sesame Chicken Breast
- Honey Walnut Shrimp
- Sweet and Sour Chicken Breast
- Orange Chicken
- Beijing Beef
- Marinated Chicken
- Shanghai Angus Steak
2. Pay attention to serving sizes
You might be able to order only one dish and stay within your macros, but pay close attention to the serving sizes.
For example, the black pepper Angus steak has 10 grams of carbs in it. If you only eat ½ a serving, that's just 5 grams of carbs. That is a lot easier to fit within your macros.
Tip: Add up the carbs before you eat, and then decide whether to eat it all or save half of it for later.
3. Spice it up
Making your meat or vegetables spicier is a keto-friendly way to enjoy your meal without feeling like you are missing out.
Add chili peppers to some chicken breast at Panda Express and enjoy the increased flavor!
Frequently Asked Questions
Here are a few answers to the most frequently asked questions about ordering keto food at Panda Express! If you don't see your question in this list, please leave it in the comments.
Honestly, Panda Express is not the most keto-friendly place to eat. There are quite a few low-carb options, but they are more difficult to find and aren't as well advertised.
They do have an online nutrition menu you can browse. The only low-carb side dish on the menu is the super greens.
The word sweet should be a red flag. Sweetfire chicken is not a keto-friendly entree. One order contains 47 grams net carbs.
No, neither the spring rolls nor the egg rolls are a good idea on the keto diet. They are made with high-carb wrappers and deep-fried.
No, one Panda bowl with mixed veggies contains 20 grams net carbs. This entree will be challenging to eat on the keto diet and fit into your daily macros.
Grilled teriyaki chicken takes the top spot with a whopping 36 grams of protein per serving. It's not only high in protein but also low in carbs, making it the perfect keto-friendly meat option at Panda Express.
Other high-protein choices include Angus steak and string bean chicken breast (both from the "Wok Smart" menu), as well as black pepper Angus steak, mushroom chicken, and steamed ginger fish.
Be sure to double-check portion sizes and nutrition info so you can tailor your order to fit your specific keto goals.
Yes, Panda Express's "super greens" side dish is keto-friendly. It's a mix of broccoli, kale, and cabbage that provides a healthy dose of fiber and only 4 grams of net carbs per serving. Plus, the added vegetables make it an easy way to get in some extra nutrients while sticking to your keto diet.
If you love Panda Express, try these keto recipes!
If this post on eating at Panda Express has you craving Chinese food, why not try some of these Asian-inspired recipes at home? They are all low-carb and delicious and taste just like you ordered them at a restaurant!
- Slow Cooker Teriyaki Chicken tastes just like the delicious entree from Panda Express.
- Chinese Salt and Pepper Chicken is filled with crispy bell peppers and fresh onions for a full and robust flavor.
- Easy Pork Stir Fry is juicy and easy to make with crispy broccoli.
- Keto Egg Drop Soup is a fantastic appetizer or a really light and savory lunch.
- Baked Sweet and Sour Chicken is crispy and has all of your favorite sweet and sour flavors.
- Keto Lo Mein has all the flavor you love without the carbs, as it's made with low-carb noodles.
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Post updated December 27, 2024, with new images and additional recipe information. First published on May 30, 2022.
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