What is the Healthiest Dish at Pei Wei? Your Guide to Nutritious Ordering

December 25, 2025 •

4 min read

While many assume fast-casual Asian restaurants are universally unhealthy, Pei Wei has made a commitment to using fresh, whole ingredients. Figuring out what is the healthiest dish at Pei Wei, however, requires understanding your nutritional goals and customizing your order.

Quick Summary

Defining the healthiest meal at Pei Wei depends on your dietary focus, whether it's low-calorie, high-protein, or lower in sodium. Options like Firecracker Tofu, newer protein bowls, and customizable dishes made with lean protein and extra vegetables are often the best choices for a nutritious meal.

Key Points

Smart Customization: Opt for lean proteins like grilled chicken or tofu, and maximize the vegetables to increase fiber and nutrients.
Healthiest Entrée Pick: For a balanced, lower-calorie entrée, the vegetarian Firecracker Tofu is often cited as a top choice.
Best Salad Option: The Asian Chopped Chicken Salad is a great pick, especially when ordering the vinaigrette on the side to control calories and fat.
Base Your Meal Better: Replace white rice and noodles with brown rice, cauliflower rice, or lettuce wraps to reduce carbs and increase fiber.
Beware of Sodium: Many dishes are very high in sodium; requesting sauce on the side or choosing steamed options can help manage this.
Newer Options: The recently added Protein Bowls, like the Chicken, Avocado & Broccoli, offer explicitly healthier, high-protein choices.

Finding the True "Healthiest" Dish

Determining the single healthiest dish at Pei Wei is not as simple as it seems. The term "healthiest" is subjective and depends on individual nutritional needs, whether that means the lowest calories, the most protein, or the least sodium. While the menu offers some clear high-calorie traps like the House Special Chicken and Chicken Pad Thai, it also features numerous items that can be optimized for a healthier meal. For many, the best strategy is not to search for a single perfect dish, but to use smart ordering techniques to build a balanced meal. The healthiest selections often prioritize lean protein, lots of vegetables, and a lower-sugar sauce.

Top Contenders for a Nutritious Meal

Several menu items consistently rank high for health-conscious diners. These dishes offer a solid nutritional foundation, but can often be made even better with simple modifications.

Firecracker Tofu

This vegetarian-friendly entrée is a standout choice for those watching their calories. It is reported to be the lowest-calorie entrée at 560 calories, and while its sodium is moderately high, its calorie and fat content are very manageable compared to other options. Made with tofu, scallions, and a savory sauce, it provides a good plant-based protein source. To further improve its nutritional profile, you can ask for extra vegetables and replace the white rice with brown rice.

Asian Chopped Chicken Salad

For a lighter, refreshing meal, the Asian Chopped Chicken Salad is an excellent choice. This salad combines mixed greens, grilled chicken, fresh veggies, and cilantro with a sesame ginger vinaigrette. At around 640 calories, it's a calorie-conscious alternative to many entrées. A key customization tip is to order the dressing on the side, allowing you to control the amount you use and significantly reduce your overall calorie intake.

Grilled Bourbon Chicken

This entrée is a high-protein powerhouse, especially appealing to athletes or anyone focused on increasing their protein intake. The dish features lean, grilled chicken breast in a sweet and savory sauce. While it offers an impressive 50 grams of protein, like many Pei Wei dishes, it contains a significant amount of carbohydrates and sodium. Ask for brown rice instead of white to boost the fiber content.

The Newer Protein Bowls

In a move to offer more health-conscious options, Pei Wei introduced dedicated protein bowls. The Chicken, Avocado & Broccoli Protein Bowl features sous vide grilled chicken, fresh avocado, and steamed broccoli over brown rice with a citrus vinaigrette. This bowl offers 38 grams of protein and is specifically designed to be lighter and fresher. Another new option, the Thai Basil Chicken, was introduced as a low-calorie choice, with just 230 calories per serving.

Mastering the Art of Customization

Beyond selecting a specific dish, the best strategy for healthy eating at Pei Wei lies in customization. By taking control of a few key ingredients, you can transform a standard meal into a nutritious one.

Pick Your Protein Wisely: Opt for lean, unbreaded proteins like chicken, shrimp, or tofu. Avoid fried and battered options, which are often the highest in calories and fat.
Maximize Your Veggies: Request extra vegetables like broccoli, carrots, and peppers. This adds valuable fiber, vitamins, and minerals without a significant calorie increase.
Choose a Better Base: A simple switch from white rice to brown rice adds more fiber and nutrients. Even better, swap rice and noodles for steamed vegetables or a bed of lettuce.
Control the Sauce: The sauces are a primary source of sodium and sugar. Ask for the sauce on the side and use it sparingly to significantly cut down on unhealthy additives.
Order Steamed, Not Fried: For some dishes, you can request that they be steamed instead of fried, which dramatically reduces the calorie count.

Pei Wei Menu Comparison

To highlight the difference that smart choices can make, here is a comparison of a few popular dishes based on their nutritional information per serving.


Feature	Firecracker Tofu	Asian Chopped Chicken Salad	Chicken Pad Thai (least healthy)
Calories	560	640	1,340
Protein (g)	8	45	67
Fat (g)	16	35	39
Sodium (mg)	1,650	1,840	4,550
Key Takeaway	Good for low calories, but watch sodium.	Excellent high-protein, lower-calorie salad.	Extremely high in calories and sodium; avoid or split with caution.

Conclusion

While there is no single, universally acknowledged healthiest dish at Pei Wei, informed customization is the best approach. The Firecracker Tofu is a great starting point for a plant-based, lower-calorie meal, while the Asian Chopped Chicken Salad offers a fresh, protein-rich option. For those seeking high protein, the Grilled Bourbon Chicken is a solid contender. The recent introduction of new Protein Bowls further expands the healthy choices available. Ultimately, by choosing lean protein, prioritizing vegetables, and controlling your sauce and base, you can enjoy a flavorful and nutritious meal at Pei Wei that aligns with your specific dietary goals. To review the most current menu and nutritional data, you can consult Pei Wei's official website.

Frequently Asked Questions

Yes, it is a great option, especially if you order the dressing on the side to control calorie and sodium intake. It provides a good source of protein and vegetables.

Surprisingly, the signature chicken lettuce wraps are high in calories and sodium for an appetizer, containing more than half the recommended daily sodium intake. It's best to split them or choose a different starter like edamame.

You can reduce sodium by asking for your meal to be steamed instead of fried and by ordering sauces on the side to use sparingly. The Thai Wonton Soup is also a relatively lower-sodium option.

Yes, Pei Wei offers several vegetarian dishes, with Firecracker Tofu and the Mongolian Green Beans being among the most nutritious choices. Remember to check for sauces containing fish or shellfish.

Yes, you can adapt your order for a lower-carb diet. Ask to swap rice or noodles for lettuce wraps, cauliflower rice, or simply more steamed vegetables.

To minimize calories, it's best to avoid fried entrées and some high-sodium noodle bowls like the Chicken Pad Thai, which can have over 1,300 calories. The House Special Chicken is another very high-calorie item.

Yes, Pei Wei is generally flexible with customizations. You can ask for additional steamed vegetables to be added to your dish, which will increase its fiber and nutrient content.

Recent additions include new Protein Bowls, featuring grilled chicken, avocado, and broccoli, as well as the Signature Grilled Chicken Salad, which are all designed to be lighter options.