keto at panda express

Keto Panda Express Menu: Top 11 Low Carb Options to Order

While American-Chinese fast food is generally not a great choice for keto dieters, you can eat low carb at Panda Express.

Of course, keto at Panda Express means no rice or noodle dishes, and you’ll need to skip the sugary sticky sauces. However, there are still plenty of chicken, beef, and fish options. 

In this guide, we outline the best low carb Panda Express options and tips to order from a Chinese restaurant on a keto diet:

String Bean Chicken Breast

Their String Bean Chicken Breast consists of string beans, grilled Asian chicken breast, and onions wok-tossed in a mild ginger soy sauce. 

This dish contains 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 it a great low-carb dish without any non-ketogenic ingredients. 

What to order: Ask for a String Bean Chicken Breast.

Black Pepper Angus Steak

Their Black Pepper Angus Steak consists of an Angus steak that has been wok-seared with onions, red bell peppers, baby broccoli, and mushrooms in a savory black pepper sauce.

The dish contains 180 calories and 7 grams of fat, 19 grams of protein, 10 grams of total carbs, 1 gram of fiber, and 9 grams of net carbs.

What to order: Ask for a Black Pepper Angus Steak. 

Kung Pao Chicken 

The Kung Pao Chicken is a Szechwan-inspired dish that consists of honey sesame chicken breast, peanuts, and vegetables, which are topped with chili peppers.

This dish contains 290 calories, 19g fat,16g protein, 14g total carbs, 2g fiber, and 12g net carbs, which make this dish a great low-carb option. 

What to order: Ask for a Kung Pao Chicken. 

Mushroom Chicken

Their Mushroom Chicken dish consists of a delicate and flavorful combination of mushrooms with chicken, and zucchini that have been wok-tossed with a light ginger soy sauce.

This dish contains 220 calories, 14g fat, 13g protein, 10g total carbs, 1g fiber, and 9g net carbs. Making this dish a great option for keto and low-carb dieters. 

What to order: Ask for Mushroom Chicken. 

Black Pepper Chicken

The Black Pepper Chicken consists of marinated chicken with onions and celery in a bold black pepper sauce.

This dish contains 280 calories, 19g fat, 13g protein, 15g total carbs, 1g fiber, and 14g net carbs, which makes this one of the higher-carb dishes in this list, but it is still a good option for low-carb dieters. 

What to order: Ask for Black Pepper Chicken. 

Grilled Teriyaki Chicken

The Grilled Teriyaki Chicken consists of a grilled chicken thigh that has been hand-sliced to order and served with teriyaki sauce. Without the teriyaki sauce, this makes a great keto friendly option

This dish contains 300 calories, 13g fat, 36g protein, 8g total carbs, and no fiber, which means 8g net carbs. This is one of the lowest carb options and is a great choice for those on the keto diet or a low-carb diet.

What to order: Ask for a Grilled Teriyaki Chicken. 

Broccoli Beef

Their Broccoli Beef is a great keto meal and a pure classic- it consists of tender beef with fresh broccoli in a ginger soy sauce.

This dish contains 150 calories, 7g fat, 9g protein, 13g total carbs, 2g fiber, and 11g net carbs, which make this dish a great low-carb option. 

What to order: Ask for Broccoli Beef and hold the ginger sauce if you can.

Steamed Ginger Fish

This is one of the best options to choose on a ketogenic diet.  

This dish contains 200 calories, 12g fat, 15g protein, and 8g carbs. You might want a side of veggies or greens to bulk it up without too many extra carbs.

What to order: Ask for one portion of steamed ginger fish. Make sure it does not come with rice or noodles.

Plain Chicken

The lowest carb option you can ask for is to find out if they will do a plain grilled chicken breast without any sauce.

It might be a bit of a favor and not everyone might be willing to offer that, but it’s basically like teriyaki chicken without the teriyaki sauce.

Plain grilled chicken without any sauce will have you around 1g to 2g carbs.

What to order: Ask for a plain grilled chicken breast with no sauce.

Mixed Vegetables

There are not many low carb options for sides at Panda Express. The mixed veggies contain a medley of broccoli, carrots, zucchini, string beans and cabbage.

This dish contains 80 calories, 0.5g fat, 16g total carbs, 5g fiber, and 11g net carbs.

What to order: Ask for a side dish of mixed vegetables if you’re having fish or plain chicken.

Super Greens

Their Super Greens are the only ketogenic side dish that they offer. It consists of a healthful medley of cabbage, kale, and broccoli and it tastes good! 

The nutritional information for this side dish is the following: 90 calories, 3g fat, 6g protein, 10g total carbs, 5g fiber, and 5g net carbs, which makes it a great low-carb mixed vegetables side dish. 


Conclusion

Eating keto Chinese food at Panda Express is possible as long as you know how to order. Some of the dishes you need to modify to lower the number of carbs just like when you eat keto at other restaurants.

On a ketogenic lifestyle you’ll need to skip the fried rice, egg rolls, spring rolls, and chow mein.

Overall, Panda Express has mainly chicken or beef-based dishes which are great options for keto and low-carb dieters. There is one side dish only that is super low carb, so mix and match your veggies and meat options carefully.

If you want to play it safe you can always order plain chicken or chicken with a low-carb sauce along with a side of broccoli, kale, green beans and cabbage. Usually added sauces increase carb count dramatically, but adding chili sauce is a great way to increase flavor without adding a ton of carbs!

Up Next: Best Low Carb Options at Chinese Restaurants

low carb panda express

Photo by depositphotos.com/Bellanoche

Keto Panda Express Menu: Top 11 Low Carb Options to Order
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