Navigating a fast-food menu while adhering to a high-protein, low-carb diet can be a challenge, but at Panda Express, it's more achievable than you might think. The key is to be strategic in your choices, focusing on specific Wok Smart entrées and vegetable-based sides while avoiding heavy, fried, or sugary items. The best high protein low carb at Panda Express is the Grilled Teriyaki Chicken when ordered without the sauce, paired with a serving of Super Greens.
The Top High-Protein, Low-Carb Entrées
Not all entrées are created equal when it comes to nutrition. The Wok Smart designation is a great starting point, as these dishes are required to have less than 300 calories per serving. However, some are more protein-dense and lower in carbohydrates than others.
Grilled Teriyaki Chicken
For sheer protein content, the Grilled Teriyaki Chicken is a standout. It offers a massive 36 grams of protein per 6-ounce serving. To make it low-carb, it's essential to request it with no added teriyaki sauce, as the traditional sauce can be quite high in sugar. This leaves you with a simple, high-quality grilled chicken breast that you can flavor with soy sauce or chili paste.
Black Pepper Angus Steak
This entrée is another excellent choice, delivering 19 grams of protein with only 10 grams of carbohydrates per serving. It features tender Angus steak strips with fresh broccoli, bell peppers, and mushrooms. This dish is rich in flavor and provides high-quality protein without a large carb load.
String Bean Chicken Breast
With 14 grams of protein and 9 grams of net carbs, the String Bean Chicken Breast is a reliable, lower-calorie option. This dish combines tender chicken breast, string beans, and onions in a light ginger-soy sauce, making it a flavorful and healthy choice.
Mushroom Chicken
Featuring chicken breast, zucchini, and mushrooms in a mild ginger-soy sauce, this is a solid choice with 13 grams of protein and just 9 grams of net carbs per serving. The added vegetables contribute fiber and micronutrients, making it a well-rounded meal.
Building Your Perfect Plate: Sides and Customization
The most important part of building a high-protein, low-carb meal at Panda Express is choosing the right side and customizing your order.
- Swap Rice and Chow Mein for Super Greens: This is the most critical step. A single side of Super Greens (broccoli, kale, and cabbage) contains only 10 grams of carbs and 9 grams of protein, a much better option than a side of Chow Mein with 59 grams of carbs or Steamed Brown Rice with 86 grams of carbs.
- Use the Power of Doubles: For an extra protein boost, consider ordering a bigger plate and selecting two or three high-protein entrées like Grilled Teriyaki Chicken and Black Pepper Angus Steak. Pair this with a double side of Super Greens to keep carbs low while maximizing your protein intake.
- Ask for Sauces on the Side: Many sauces at Panda Express, including the Teriyaki and Kung Pao sauce, are high in sugar. Always ask for sauces on the side or, for a zero-carb alternative, use soy sauce packets or hot mustard sparingly.
High-Protein Low-Carb Options Comparison Table
To help visualize the best choices, here's a side-by-side comparison of the top high-protein, low-carb entrées based on standard serving sizes.
| Entrée | Protein (g) | Carbs (g) | Net Carbs (g) | Calories |
|---|---|---|---|---|
| Grilled Teriyaki Chicken (No Sauce) | 36 | 14 | N/A | 275 |
| Black Pepper Angus Steak | 19 | 10 | 9 | 180 |
| String Bean Chicken Breast | 14 | 9 | 9 | 190 |
| Mushroom Chicken | 13 | 9 | 9 | 220 |
| Kung Pao Chicken | 17 | 15 | 14 | 320 |
Note: Nutritional information can vary slightly based on location and preparation. Always verify with the official Panda Express nutrition guide.
Conclusion
When it comes to finding the best high protein low carb at Panda Express, the answer is clear: Grilled Teriyaki Chicken without the sauce, paired with Super Greens. This combination offers the highest protein count with the lowest carbohydrate load on the menu. By focusing on Wok Smart items, substituting high-carb sides with vegetables, and customizing your sauce, you can easily enjoy a satisfying and diet-friendly meal. Remember that customization is key to making Panda Express fit into your health goals, turning a typical fast-food run into a mindful dietary choice. For detailed nutritional information, you can always check the official Panda Express website.
How to Order the Best High-Protein, Low-Carb Meal
- Select your base: Ask for a Bowl or Plate with Super Greens instead of rice or chow mein.
- Choose your entrées: Opt for Grilled Teriyaki Chicken (no sauce) for the highest protein or Black Pepper Angus Steak for a lower-carb option.
- Specify customization: Always clarify "no sauce" for the Teriyaki Chicken. You can add extra sauce packets like hot mustard on the side if you want.
- Consider adding a second protein: If you choose a plate, get a second low-carb entrée like Black Pepper Angus Steak or String Bean Chicken Breast for a protein boost.
- Bonus tip: Skip the sugary drinks and choose water to keep your meal as healthy as possible.
