There can’t possibly be keto-friendly options at an Asian restaurant, can there? Yes, it actually is possible to eat low carb at Panda Express.
Panda Express is best known for its Chinese-American cuisine, but did you know that they also have a variety of low carb, keto-friendly options? While Panda Express admittedly isn’t the best place to eat low carb, you are able to get by and maintain ketosis for meals at the famous Asian chain.
In this blog post, we’ll be taking a closer look at some of the best options for those on a low-carb or keto diet.
One of the great things about Panda Express is that they have a wide variety of food items to choose from. This means that there are plenty of options for those on a low-carb or keto diet. All nutritional information has been pulled from the Panda Express official website. Here are some of the best options:
Panda Express Keto Options
Kung Pao Chicken
- 12 Net Carbs
- 16 Grams of Protein
- 19 Grams of Fat
- 6 Grams of Sugar
This dish is made with chicken, vegetables, and a savory sauce. While it’s not the best option for keto due to the 12 net carbs and 6 grams of sugar, you can probably squeeze a meal like this and maintain keto. As stated earlier, while these are somewhat low carb meals, you don’t want to make them a regular occurrence on the keto diet.
String Bean Chicken Breast
- 8 Net Carbs
- 12 Grams of Protein
- 12 Grams of Fat
- 5 Grams of Sugar
For all of you lovers of string beans out there this is an option choice. This is as low as you’re going to get for the dinner options at Panda Express. The only issue with this entree from a keto standpoint is the 5 grams of sugar, which is unavoidable at Panda Express. They love their sugar.
Teriyaki Chicken
- 11 Net Carbs
- 41 Grams of Protein
- 13 Grams of Fat
- 10 Grams of Sugar
It’s important to differentiate this from the “Grilled Teriyaki Chicken” which is another item on the Panda Express menu and has more carbs. We realize 10 grams of sugar is really pushing it for the keto diet, but the 41 grams of protein will you hold you off long enough for your next so we included this in the keto options.
Asian Chicken
- 11 Net Carbs
- 41 Grams of Protein
- 13 Grams of Fat
- 10 Grams of Sugar
The macros are exactly the same as the teriyaki chicken, so it’s a matter of preference between these two options. Again, avoid the “grilled” version of this dish as it adds on extra carbs.
Mushroom Chicken
- 9 Net Carbs
- 13 Grams of Protein
- 14 Grams of Fat
- 5 Grams of Sugar
From a low carb and low sugar standpoint, the mushroom chicken is your best bet at this restaurant. Mushrooms are turnoffs for many people, but if you’re into mushrooms this is go-to Panda Express keto option.
Black Pepper Angus Steak
- 12 Net Carbs
- 19 Grams of Protein
- 10 Grams of Fat
- 7 Grams of Sugar
For those of you looking for something different than chicken, this is a good low carb choice.
Broccoli Beef
- 11 Net Carbs
- 9 Grams of Protein
- 7 Grams of Fat
- 7 Grams of Sugar
For many people, broccoli beef is the old standby when they go get Asian food. It’s great to see this Chinese takeout classic makes the cut for the keto options at Panda Express.
Steamed Ginger Fish
- 8 Net Carbs
- 15 Grams of Protein
- 12 Grams of Fat
- 6 Grams of Sugar
I’m going to venture a guess that this is the least popular option of all of the dishes I’ve provided. Though the macros on it are solid, beware of an astounding 1990 MGs of sodium in this dish.
Side Dishes
Obviously, you can’t get rice while on the keto diet, so what does someone pair with their entree? Unfortunately, there is only one keto-friendly side dish at Panda Express.
Super Greens
- 5 Net Carbs
- 6 Grams of Protein
- 3 Grams of Fat
- 4 Grams of Sugar
Hopefully, you’re a green beans fan because if not you’re only able to have an entree. You might be surprised by the quality of these green beans, they are a welcome addition to the meal for many.
Panda Express Low Carb Sauces
- Soy Sauce: 0 net carbs
- Chili Sauce: 2 net carbs
- Potsticker Sauce: 3 net carbs
- Hot Mustard: 0 net carbs
- Plum Sauce: 3 net carbs
Nearly Keto Options
These choices are just a little bit above what we would recommend for the ketogenic diet, but if you’re willing to push the envelope then go for it:
- Black Pepper Chicken
- Wok-Fired Shrimp
- Hot & Sour Soup
Are Panda Express Egg Rolls Keto-Friendly?
No, the egg rolls at Panda Express are not keto-friendly and will not be effective for any low carb diet. Say bye-bye to the ketogenic diet if you want to enjoy egg rolls.
Can You Eat Panda Express Orange Chicken on Keto?
Now, Panda Express Orange Chicken is not allowed on any low carb diet or ketogenic diet.
How Many Carbs Are in Chow Mein From Panda Express?
Panda Express Chow Mein has 80 carbs and 74 net carbs. Safe to say these do not quality for any low-carb diet.
Are Panda Express Mixed Vegetables Keto?
Surprisingly, no, the Panda Express Mixed vegetables are not one of the low carb options on the menu. One of the challenges for low-carb dieters is to make sure all items are keto-friendly, even vegetables. No one said the low-carb lifestyle would be easy.
Is Honey Sesame Chicken Breast Keo-Friendly?
No, it’s not even close. The very popular Panda Express dish has 34 net carbs and will not quality for any diet that requires low carb eating.
Conclusion – Keto at Panda Express IS Possible
Surprisingly, eating keto at Panda Express is an option. With plenty of delicious and nutritious low carb options to choose from, you’re sure to find something to love! A keto dieter doesn’t want to go to Panda Express regularly, but their lowest carb entrees work well enough to let you maintain keto at Panda Express.