Navigating a fast-food menu on a low-carb diet can be challenging, but Panda Express provides several viable choices for those looking to limit their carbohydrate intake. The key is to be strategic in your selections, opting for vegetable-heavy sides and lean protein entrees, while avoiding the heavy, breaded, or sauce-laden items.
Understanding Your Order: The Low Carb Strategy
To craft a low-carb meal at Panda Express, you need to think beyond the standard Plate or Bowl with Chow Mein or Fried Rice. Instead, your strategy should focus on two main components: your base and your entree(s).
Side Options: The Foundation of Your Meal
Your base is the most critical decision, as the traditional sides are packed with carbs.
- Super Greens: This is the ultimate low-carb base, replacing carb-heavy rice or noodles. It is a mix of broccoli, kale, and cabbage, and a single serving contains only 5 grams of net carbs.
- Steamed Rice (Avoid): While it may seem like a lighter option, both steamed white rice (86g carbs) and steamed brown rice (86g carbs) will drastically increase your carb count and should be avoided.
- Fried Rice & Chow Mein (Avoid): These are the highest carb offenders, making them non-negotiable on a low-carb plan.
Low-Carb Entrees: Wok-Smart and Beyond
Panda Express labels many healthier items with a "Wok Smart" icon, which means they are 300 calories or less and have at least 8g of protein. Many of these also align with low-carb goals.
- Broccoli Beef: A solid choice featuring tender beef and broccoli in a ginger soy sauce, with only 11g of net carbs per serving.
- Mushroom Chicken: This Cantonese-inspired dish includes chicken, mushrooms, and zucchini in a mild ginger soy sauce. At just 9g of net carbs, it is a great option for a milder flavor.
- Black Pepper Angus Steak: A more premium offering, this entree features Angus steak with bell peppers, onions, and mushrooms in a savory black pepper sauce. With 9g of net carbs, it's a flavorful and protein-rich choice.
- String Bean Chicken Breast: This dish features chicken breast, string beans, and onions in a ginger soy sauce. It is another low-carb friendly meal with only 9g of net carbs.
- Grilled Teriyaki Chicken: This can be a very low-carb option if you get the sauce on the side. The plain chicken itself is a great source of protein. A serving contains 8g of net carbs, primarily from the sauce.
How to Customize for Even Lower Carbs
To ensure your meal stays as low-carb as possible, customization is key. Always communicate your specific needs when ordering.
- Request Extra Super Greens: When you order a Bowl or Plate, you can ask for a double portion of Super Greens to make your meal more filling and nutritious without adding carbs.
- Sauce on the Side: For entrees like the Grilled Teriyaki Chicken, asking for the sauce on the side gives you control over how much, if any, you add. The sauces often contain hidden sugars and starches.
- Skip the Sauce Entirely: For dishes like Kung Pao Chicken, which contains 12g of net carbs partly from its sauce, you can ask for it to be prepared without the sauce to further reduce carb count.
Comparison of Low-Carb Panda Express Options
Here is a quick comparison of the most popular low-carb entrees at Panda Express, paired with a side of Super Greens.
| Item | Protein (g) | Net Carbs (g) | Calories | Notes |
|---|---|---|---|---|
| Grilled Teriyaki Chicken | 36 | 8 | 300 | Best low-carb choice when ordered with sauce on the side. |
| Broccoli Beef | 9 | 11 | 150 | A balanced and reliable option, often lower in calories. |
| Mushroom Chicken | 13 | 9 | 220 | Features chicken, mushrooms, and zucchini in a mild sauce. |
| String Bean Chicken Breast | 14 | 9 | 190 | Excellent for lower calories and carbs. |
| Black Pepper Angus Steak | 19 | 9 | 180 | Higher protein, premium entree. Pricey but delicious. |
| Kung Pao Chicken | 16 | 12 | 290 | A spicier option; can lower carbs by requesting less sauce. |
| Super Greens (Side) | 6 | 5 | 90 | The only side for a low-carb meal. |
What to Avoid on a Low Carb Diet
- Fried and Battered Entrees: Avoid dishes like Orange Chicken and Beijing Beef, as they are high in carbs from breading and sugary sauces. For example, Orange Chicken contains 53g of carbs per serving.
- Standard Sides: Fried Rice and Chow Mein are high-carb items and should be skipped entirely.
- Spring Rolls and Egg Rolls: These fried appetizers are not low-carb friendly due to their wrappers and fillings.
- Sweet Sauces: The Sweet & Sour Sauce and others are full of sugar and will push your carb count far beyond a typical low-carb limit.
A Sample Low-Carb Panda Express Order
Here is a simple, effective low-carb order:
- Request a Bowl or Plate: A Bowl (one entree, one side) is often the safest bet for portion control.
- Choose Super Greens: Specify this as your side instead of rice or chow mein.
- Select a Low-Carb Entree: Opt for one of the Wok-Smart options like Broccoli Beef or String Bean Chicken Breast.
- Customization: If choosing Grilled Teriyaki Chicken, request the sauce on the side to manage your carb intake.
Conclusion: Enjoying Panda Express on a Low-Carb Diet
Yes, there are definitely low-carb options available at Panda Express, but success depends on making smart choices and customizing your meal. By focusing on Wok-Smart entrees and the Super Greens side, you can enjoy a flavorful meal without derailing your diet. The strategy is to build your meal around lean protein and vegetables, while consciously avoiding fried items and high-sugar sauces. With a little forethought, Panda Express can be a convenient and satisfying fast-food choice for those on a low-carb eating plan.
For the most up-to-date nutritional information, it's always best to check the official Panda Express nutrition calculator.
