Is Broccoli Beef from Panda Express Keto Friendly? An In-Depth Look

December 19, 2025 •

4 min read

According to nutritional data, a single 5.4-ounce serving of Panda Express Broccoli Beef contains between 11 and 13 grams of net carbohydrates, depending on the sauce content. While it is one of the lower-carb options available at the restaurant, it is not strictly keto friendly due to the cornstarch and sugar in its signature ginger-soy sauce.

Quick Summary

Panda Express Broccoli Beef contains moderate net carbs from its sugar and cornstarch-based sauce. While not perfectly keto, it can be considered a 'dirty keto' option if macros allow. Customizing your order and minimizing the sauce is critical for those on a ketogenic diet.

Key Points

Moderate Net Carbs: A single serving of Panda Express Broccoli Beef contains 11-13 grams of net carbs, potentially too high for strict keto diets.
Hidden Carbs in Sauce: The primary source of carbohydrates comes from the sauce, which contains sugar and is thickened with cornstarch.
Customization is Key: To lower the carb count, ask for less sauce or order your meal with the sauce on the side.
Choose a Better Base: Always opt for the 'Super Greens' instead of rice or chow mein to significantly reduce your meal's carbs.
Homemade is Best: A homemade version using keto-friendly ingredients and thickeners is the most reliable way to enjoy keto-compliant broccoli beef.
Other Options Exist: Other items like Black Pepper Angus Steak or String Bean Chicken Breast (with minimal sauce) are often better keto choices.

Understanding the Keto Diet Basics

Before diving into the specifics of Panda Express's Broccoli Beef, it's important to grasp the core principles of a ketogenic diet. The keto diet is a low-carb, high-fat, and moderate-protein eating plan. The goal is to induce a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. To maintain ketosis, most people restrict their daily net carbohydrate intake to somewhere between 20 and 50 grams. Navigating restaurant menus, especially fast-food establishments like Panda Express, can present a significant challenge when trying to stay within these strict limits.

The Nutritional Reality of Panda Express Broccoli Beef

At first glance, Broccoli Beef might seem like a decent option. It combines protein-rich beef and nutrient-dense broccoli, both typically keto-approved ingredients. However, the catch lies in the ginger-soy sauce that coats the dish. Standard restaurant sauces, especially those used in fast-food Asian cuisine, are frequently thickened with cornstarch and sweetened with sugar. These additives add carbohydrates that can quickly push a meal over the keto threshold.

Breaking Down the Carbs

For a 5.4 oz serving, the Broccoli Beef contains approximately 11 grams of net carbs. For someone aiming for a very strict 20-gram daily carb limit, this one entree could consume over half of their allowance. This is before considering any side dishes, which, if not chosen carefully, would easily derail ketosis. Contrast this with a homemade version where you have complete control over ingredients, allowing you to use keto-friendly alternatives for the sauce (e.g., coconut aminos, sugar-free sweeteners, and xanthan gum).

A Comparison of Fast Food and Homemade Keto Options


Feature	Panda Express Broccoli Beef	Homemade Keto Broccoli Beef	Panda Express Super Greens + Grilled Chicken (No Sauce)
Net Carbs (per serving)	11-13g	Typically <5g	~8g
Sauce Ingredients	Contains sugar and cornstarch	Keto-friendly sweeteners and thickeners	Minimal sauce (Teriyaki), must be ordered without
Keto Suitability	"Dirty Keto" or moderate carb	Highly Keto-Friendly	Highly Keto-Friendly
Customization	Very limited; can ask for less sauce	Complete control over all ingredients	High; you build your own meal
Convenience	Fast and easy	Requires meal prep	Fast and easy

How to Make Your Panda Express Trip More Keto-Friendly

If you find yourself at Panda Express with limited options, there are strategies to minimize carb intake and align your meal closer to your keto goals. The key is customization and making smarter side choices.

Prioritize the "Wok Smart" Menu: Items from this menu tend to be lower in calories and carbs, though you still need to be cautious about the sauce.
Choose the Right Base: Instead of rice or chow mein, which are high in carbs, opt for the Super Greens side. This mix of broccoli, kale, and cabbage has a much lower carb count and is an excellent source of nutrients.
Request Less Sauce: The sauce is the primary source of hidden carbs in the Broccoli Beef. Politely ask the server for less sauce or to have the sauce on the side so you can control the portion.
Consider a Different Entree: Other low-carb, keto-friendly entrees at Panda Express include Black Pepper Angus Steak or String Bean Chicken Breast, especially when ordered with minimal sauce.
Build a Keto Bowl: Create a custom bowl with Super Greens as the base and add a high-protein, lower-carb entree like grilled teriyaki chicken (without the sauce) or black pepper angus steak.

Cooking a Truly Keto Broccoli Beef at Home

For those who prefer a truly keto-compliant and healthier alternative, making broccoli beef at home is the best solution. You can control every ingredient and avoid the hidden sugars and starches found in fast-food versions. Many recipes use ingredients like liquid aminos (a soy sauce alternative), sugar-free sweeteners, and xanthan gum for thickening. This allows you to enjoy the same flavors without compromising your diet. An online resource like FreezerFit.com offers a helpful Keto Beef and Broccoli recipe for those looking for a starting point.

Conclusion: Making an Informed Choice

So, is broccoli beef from Panda Express keto friendly? The answer is a qualified no. While not the highest-carb item on the menu, the significant net carb count from its sugary and cornstarch-thickened sauce makes it unsuitable for those aiming for strict ketosis. It may be acceptable for those following a less-strict "dirty keto" approach, but requires careful portion control. For serious keto dieters, it is a far better choice to customize an order with Super Greens and a low-carb protein, or to prepare a truly keto-friendly version at home. Understanding the nutritional facts and potential pitfalls of fast food is key to maintaining your diet and making smarter decisions on the go.

Frequently Asked Questions

A standard 5.4-ounce serving of Panda Express Broccoli Beef contains about 11 to 13 grams of net carbohydrates, depending on the sauce content.

The main reason it is not strictly keto friendly is the sauce, which is thickened with cornstarch and contains sugar, adding unnecessary carbohydrates to the dish.

The best keto-friendly side dish is the Super Greens, a mix of broccoli, kale, and cabbage, which is very low in net carbs.

Yes, you can request less sauce when ordering to help reduce the carb count and make the dish a better fit for a low-carb diet.

A more reliable keto alternative would be a custom bowl with Super Greens as a base, combined with a lower-carb entree like Black Pepper Angus Steak or Grilled Teriyaki Chicken (ordered with no sauce).

Yes, homemade broccoli beef is superior for keto dieters because you have complete control over the ingredients, allowing you to use keto-friendly sauces and avoid hidden sugars.

You should avoid high-carb items like rice, chow mein, fried entrees (like Orange Chicken), and dishes with thick, sweet sauces that contain added sugar and cornstarch.