Navigating the menu at any fast-food restaurant while on a low-carb diet requires careful planning and knowing what questions to ask. Panda Express is no exception. Many of its most popular dishes, like Orange Chicken and Chow Mein, are high in sugar and refined carbohydrates. However, with a few simple adjustments, you can enjoy a delicious and filling meal that won't derail your diet. The key lies in focusing on the right entrees and choosing the vegetable-based 'Super Greens' instead of the traditional rice or noodle sides.
Low-Carb Entrees on the Panda Express Menu
Panda Express is transparent with its nutritional information, which is a big advantage for low-carb eaters. The menu features several 'Wok Smart' options that are naturally lower in carbs and higher in protein and fiber. When ordering, always specify that you want no sauce or sauce on the side to minimize hidden sugars.
- Grilled Teriyaki Chicken: This is one of the safest and most popular low-carb options. It features hand-sliced grilled chicken thighs. Just be sure to order it without the teriyaki glaze to keep the sugar and carb count at a minimum.
- Broccoli Beef: This entree features tender beef and fresh broccoli, making it a great source of protein and fiber. It is cooked in a mild ginger-soy sauce, and an individual serving is relatively low in carbs.
- Black Pepper Angus Steak: For a fancier protein choice, the Angus steak with baby broccoli, onions, and mushrooms offers a rich flavor. It contains a higher protein content and a low net carb count, making it a solid keto-friendly choice.
- Mushroom Chicken: A classic Cantonese-inspired dish with chicken, mushrooms, and zucchini. It's a milder-flavored, savory option that is very low in carbs and calories.
- String Bean Chicken Breast: This entrée combines chicken breast, string beans, and onions in a ginger-soy sauce. It's another excellent source of lean protein and fiber with minimal carbs.
The Crucial Low-Carb Side: Super Greens
The most important swap you'll make at Panda Express is with your side. The Fried Rice and Chow Mein are high in carbohydrates and should be completely avoided. Instead, always opt for the Super Greens. This steamed vegetable medley includes broccoli, kale, and cabbage, providing essential vitamins, minerals, and fiber to keep you full and satisfied without the added carbs.
How to Build a Low-Carb Panda Express Meal
Customizing your order is the most effective way to stay on track. Follow these steps for a successful and satisfying meal:
- Choose a Bowl: A bowl is the perfect portion size for one entree and one side, helping you avoid overeating.
- Select Your Side: Request the 'Super Greens' as your side instead of fried rice, white rice, or chow mein. You can even ask for double greens to fill up on vegetables.
- Pick Your Entree: Choose one of the recommended low-carb entrees, such as Grilled Teriyaki Chicken (no sauce), Broccoli Beef, or Mushroom Chicken.
- Go Easy on the Sauce: For saucier dishes like Kung Pao Chicken or Black Pepper Angus Steak, ask for the sauce on the side. Most sauces contain hidden sugars, so limiting them is vital.
Comparison of Low-Carb vs. High-Carb Options
| Item | Serving (oz) | Calories | Carbohydrates (g) | Net Carbs (approx.) | Notes |
|---|---|---|---|---|---|
| Grilled Teriyaki Chicken | 6 | 275 | 14 | 8 | Without sauce for lowest carbs. |
| Mushroom Chicken | 5.7 | 220 | 10 | 9 | Excellent low-carb, low-cal choice. |
| Broccoli Beef | 5.5 | 150 | 13 | 11 | Good protein, low calories, high fiber. |
| Super Greens | 5.5 | 90 | 5 | 5 | The go-to side dish. |
| Orange Chicken | 5.92 | 510 | 53 | 50+ | High-carb, avoid this battered and sugary entree. |
| Chow Mein | 8 | 390 | 59 | 52 | High-carb, avoid this popular side. |
Additional Tips for Success
- Double Up on Protein or Veggies: To increase satiety and add variety without boosting carbs, you can order a double portion of a low-carb entree like Broccoli Beef or ask for extra Super Greens.
- Watch the Sodium: While these low-carb options are healthier overall, fast-food sauces often contain high sodium levels. Limiting sauce or drinking plenty of water can help.
- Consider Drinks: Stick to water, unsweetened iced tea, or diet soda. Avoid sugary beverages like regular fountain drinks.
Conclusion
Eating low-carb at Panda Express is entirely possible by making smart, informed choices. The key is to prioritize protein-rich, vegetable-heavy entrees from the Wok Smart menu, always swap out the starchy sides for Super Greens, and be mindful of sauces. By following these simple guidelines, you can enjoy a flavorful and satisfying fast-food meal while staying true to your dietary goals. For more information on eating healthy on the go, consult resources from trusted nutritional experts.
