Navigating Nutrition: What is gluten-free at Panda?

October 24, 2025 •

4 min read

For those with celiac disease or gluten sensitivity, dining out requires careful consideration of ingredients and preparation methods. When evaluating "What is gluten-free at Panda?", it's crucial to understand that due to shared kitchen practices and cooking equipment, very few items are considered safe for strict diets.

Quick Summary

Dining at Panda Express presents significant challenges for those on a gluten-free diet due to a high risk of cross-contamination in shared kitchens. Most dishes contain wheat-based ingredients, leaving only plain steamed rice as a potential, though still risky, option.

Key Points

High Cross-Contamination Risk: Panda Express uses shared woks, fryers, and utensils for all menu items, making cross-contamination a significant concern for those with celiac disease.
Limited Safe Options: For individuals with strict gluten-free needs, the only potential food items are plain steamed white or brown rice, though even these carry a risk of contamination.
Sauces Contain Gluten: Most sauces, including soy-based marinades and thickeners used in entrees like Teriyaki Chicken and Broccoli Beef, contain wheat ingredients.
Breaded Items are Unsafe: Dishes like Orange Chicken and Honey Walnut Shrimp use wheat-based batters and are fried in shared oil, making them unsafe.
Super Greens are Not Guaranteed Safe: Even seemingly safe vegetable sides like the Super Greens have been confirmed by Panda Express to contain traces of wheat.
Better Alternatives Exist: Safer gluten-free dining can be found at restaurants with dedicated preparation procedures or by cooking at home using gluten-free ingredients.

The Core Problem: Cross-Contamination at Panda Express

At Panda Express, the primary hurdle for gluten-free diners is not just finding items with naturally gluten-free ingredients, but the significant risk of cross-contamination. The company's cooking process involves shared woks, utensils, and fryers, which means gluten-containing ingredients can easily transfer to dishes that might otherwise be considered safe. This makes Panda Express an unsuitable choice for individuals with celiac disease or severe gluten allergies, where even trace amounts can cause a reaction.

Why Most Panda Express Dishes Are Not Gluten-Free

Most of Panda Express's menu items contain gluten from various sources, mainly wheat-based soy sauce used in glazes and marinades, and wheat flour used for batter and breading. This includes nearly all of their popular entrees and sides.

Entrees: Popular choices like Orange Chicken, Beijing Beef, and Honey Walnut Shrimp are coated in a wheat-based batter and fried in shared oil. Other dishes like Broccoli Beef and Black Pepper Chicken use sauces and marinades made with wheat-based soy sauce. Even the Grilled Teriyaki Chicken, while appearing simple, is pre-marinated with a wheat-containing sauce.
Sides: The Fried Rice and Chow Mein are prepared with soy sauce that contains wheat, making them unsafe. Panda's Super Greens, a vegetable side, are also seasoned with ingredients that contain traces of wheat, according to the company's allergen information.
Appetizers: All fried appetizers, such as Egg Rolls, Cream Cheese Rangoons, and Vegetable Spring Rolls, are wrapped in a wheat flour skin and fried in shared oil.

The Only Truly Gluten-Free Option at Panda Express

For someone with a strict gluten-free diet, the options at Panda Express are extremely limited and come with inherent risk. The most reliable item is a bottled or canned beverage, which remains sealed until consumption. For food, the plain steamed rice is generally considered the only possibility, though it is served in a shared environment.

Safest food option, but with caution:

Steamed White Rice or Brown Rice: These are plain, without added sauces. However, due to shared serving scoops and potential handling contamination on the serving line, it may not be suitable for those with high sensitivity.

Alternative Considerations for Gluten-Free Dining

Since Panda Express cannot guarantee a gluten-free meal, those seeking safe options should consider other dining alternatives. Dedicated gluten-free restaurants or those with more robust cross-contamination protocols are the best bet. Many popular chains now offer certified gluten-free menus or use separate kitchen areas and equipment for allergy-conscious customers. Preparing Chinese-American cuisine at home using gluten-free ingredients is another excellent option to ensure safety. By using gluten-free soy sauce (such as tamari or liquid aminos) and other safe ingredients, you can enjoy your favorite dishes without the risk.

Consider checking out other restaurants for safer gluten-free choices, such as:

Chipotle: Known for its clearly labeled ingredients and customizable bowls.
P.F. Chang's: Features a dedicated gluten-free menu, though cross-contamination risk still exists.
Five Guys: Offers burgers that can be served in lettuce wraps with fries cooked in a dedicated fryer.

Comparison Table: Panda Express Menu Item vs. Gluten Status


Menu Item	Gluten-Free Ingredients?	Gluten-Free Safety?	Reason	Recommendation for Celiacs
Steamed White/Brown Rice	Yes	Low to Medium Risk	Risk of cross-contamination from handling utensils and shared serving line.	Potentially acceptable with high caution.
Fried Rice	No	Unsafe	Prepared with wheat-based soy sauce.	Avoid completely.
Chow Mein	No	Unsafe	Noodles and sauce contain wheat.	Avoid completely.
Orange Chicken	No	Unsafe	Wheat flour batter and shared fryer.	Avoid completely.
Grilled Teriyaki Chicken	No	Unsafe	Pre-marinated with wheat-based sauce.	Avoid completely.
Broccoli Beef	No	Unsafe	Sauce contains wheat-based soy sauce.	Avoid completely.
Super Greens	No	Unsafe	Contains traces of wheat from seasoning.	Avoid completely.
Egg Rolls/Rangoons	No	Unsafe	Wheat-based wrappers and shared fryer.	Avoid completely.
Bottled Drinks	Yes	Safe	Sealed bottles eliminate risk.	Acceptable.

Conclusion: Caution is Paramount

For anyone with celiac disease or a serious gluten sensitivity, the phrase "what is gluten-free at Panda?" is a question with a disappointing answer: virtually nothing that is prepared in their kitchens can be considered truly safe. The widespread use of wheat-based sauces and the high risk of cross-contamination from shared cooking surfaces and oil make dining here highly dangerous for sensitive individuals. While plain steamed rice is an option, the risk of gluten exposure remains high. Your best and safest bet is to choose a restaurant with dedicated gluten-free preparation or to prepare your own safe meals at home, enjoying the peace of mind that comes with knowing your food is truly gluten-free. For more detailed allergen information, always check the official Panda Express website: Panda Express Nutrition & Allergen Information.

Frequently Asked Questions

No, the fried rice at Panda Express is not gluten-free. It is prepared with wheat-based soy sauce, and cross-contamination from shared cooking surfaces is a high risk.

No, the Grilled Teriyaki Chicken is not gluten-free. The chicken is pre-marinated with a sauce that contains wheat, and there is a high risk of cross-contamination during preparation on the shared grill.

No, Panda Express's Super Greens are not safe. According to the company's allergen information, the seasoning used contains traces of wheat, and they are prepared with shared equipment.

Some individual sauces like Sweet & Sour and Hot Mustard are made with gluten-free ingredients by recipe, but cross-contamination from shared utensils and service areas is a high risk.

No, Panda Express does not offer a separate or certified gluten-free menu. The lack of dedicated equipment and kitchens makes it impossible to guarantee a gluten-free meal.

No, it is not possible to safely customize an entree to be gluten-free at Panda Express. The sauces are pre-made, and the high risk of cross-contamination in the kitchen makes any customization unsafe for celiacs.

The safest option would be a sealed bottled drink. For food, the plain steamed white or brown rice is the only item without gluten ingredients, but it is served in a high-risk environment and should be approached with extreme caution.