Panda Express is known for its quick and flavorful Chinese-American cuisine, but it's also possible to build a satisfying and healthy meal there. The key lies in understanding the menu and making smart swaps, focusing on lean protein sources and fiber-rich vegetables over heavily fried, sugary options. By combining Wok Smart entrées with nutrient-dense sides like Super Greens, you can assemble a meal that's both flavorful and nutritionally sound.
The Healthiest Entrées on the Menu
Panda Express clearly labels its healthier options with a 'Wok Smart' logo, indicating they contain 300 calories or less and a minimum of eight grams of protein per serving. These non-fried choices are the foundation of a healthy meal.
String Bean Chicken Breast
One of the most recommended healthy entrées is the String Bean Chicken Breast, featuring tender chicken, fresh string beans, and onions tossed in a light ginger soy sauce.
- Nutrition: A single serving offers 210 calories and 12 grams of protein.
- Why it's healthy: It's high in lean protein and contains a good amount of vegetables and fiber.
Black Pepper Angus Steak
For beef lovers, the Black Pepper Angus Steak is an excellent choice. Made with top sirloin steak, this dish includes broccoli, mushrooms, and red bell peppers.
- Nutrition: A serving contains 210 calories and 19 grams of protein, one of the highest protein counts among Wok Smart options.
- Why it's healthy: This entrée is packed with high-quality, lean protein and plenty of vegetables.
Mushroom Chicken
This savory, non-fried option combines chicken breast, mushrooms, and zucchini in a mild ginger soy sauce. Paired with a vegetable side, it creates a well-rounded meal.
- Nutrition: One serving has 220 calories and 13 grams of protein.
- Why it's healthy: A solid, low-calorie protein choice with the added benefits of mushrooms and zucchini.
Broccoli Beef
A classic for a reason, this entrée features tender beef and fresh broccoli. It's a satisfying option that remains relatively low in calories.
- Nutrition: At just 150 calories and 9 grams of protein per serving, it's one of the lightest entrées available.
- Why it's healthy: The high nutrient density of broccoli makes this a great source of vitamins and fiber.
The Healthiest Sides and How to Build Your Meal
Your side choice can significantly impact the overall healthiness of your Panda Express meal. The classic Chow Mein and Fried Rice are much higher in calories and sodium compared to healthier alternatives.
Super Greens
Without a doubt, Super Greens is the top choice for a side dish. This simple mix of steamed broccoli, kale, and cabbage is packed with nutrients and fiber.
- Nutrition: A serving contains only 90 calories and 6 grams of protein.
- Meal suggestion: For the absolute healthiest meal, choose Super Greens as your side and pair it with a Wok Smart entrée like String Bean Chicken Breast.
Steamed Brown Rice
For a more filling, carbohydrate-rich side, Steamed Brown Rice is a better option than Chow Mein or Fried Rice. It contains more fiber and protein than its white rice counterpart.
- Nutrition: A serving provides 420 calories, 9 grams of protein, and 4 grams of fiber.
- Meal suggestion: A serving of Brown Rice with Broccoli Beef or Mushroom Chicken makes for a balanced plate.
Healthy Entrée and Side Combinations
To help visualize your options, here is a comparison of some popular healthy and less-healthy meal combinations at Panda Express. This table illustrates how your choices can impact total calories, protein, and sodium.
| Meal Combination | Entrée 1 | Entrée 2 (Optional) | Side | Total Calories (Approx.) | Total Protein (Approx.) | Key Takeaway |
|---|---|---|---|---|---|---|
| Healthiest Combo | String Bean Chicken Breast | Super Greens (double portion) | Super Greens | ~300 | ~18g | High protein, high fiber, very low calorie. |
| High Protein Combo | Black Pepper Angus Steak | Grilled Teriyaki Chicken | Super Greens | ~495 | ~54g | Maximizes protein for muscle building. |
| Classic Healthy Combo | Broccoli Beef | - | Steamed Brown Rice | ~570 | ~18g | Provides a solid balance of carbs, protein, and fiber. |
| High-Calorie Combo | Orange Chicken | Beijing Beef | Chow Mein | ~1400 | ~48g | Much higher calories, fat, and sodium; a less healthy choice. |
Tips for Building a Healthy Panda Bowl
Creating a nutritionally sound meal at Panda Express is more about strategic ordering than complete restriction. Use these tips to build a better bowl or plate:
- Load up on veggies: Ask for a half-and-half side with Super Greens and either rice or Chow Mein to add volume and nutrients without excessive calories.
- Choose Wok Smart: Opt for the entrées with the Wok Smart label, as they are lower in calories and higher in protein.
- Limit sugary sauces: Many of the less-healthy entrées, like Orange Chicken, are coated in sugary sauces. Stick to stir-fried dishes with lighter, savory sauces.
- Avoid appetizers and sides: Skip the high-calorie appetizers like Cream Cheese Rangoons and Spring Rolls, which are often deep-fried.
- Portion control: When choosing a higher-calorie entrée, order a smaller portion or balance it with a larger portion of Super Greens to mitigate the caloric impact.
Conclusion
While Panda Express may be a fast-food establishment, it's possible to eat a genuinely healthy and satisfying meal by making informed choices. The healthiest meal typically involves a Wok Smart entrée, such as the String Bean Chicken Breast or Black Pepper Angus Steak, paired with the nutrient-dense Super Greens. Building your own bowl or plate allows for full customization, putting you in control of your calorie and nutrient intake. By prioritizing lean protein and vegetables, you can enjoy a delicious meal without compromising your health goals. For further nutritional details, the official Panda Express nutrition information is available on their website.
What is the healthiest meal from Panda Express?
The healthiest meal from Panda Express often consists of a Wok Smart entrée, such as String Bean Chicken Breast, and a side of Super Greens. This combination is low in calories, high in protein, and packed with nutrient-dense vegetables.
Can I eat healthy at Panda Express?
Yes, it is possible to eat healthy at Panda Express by focusing on non-fried entrées from the Wok Smart menu and choosing vegetable-based sides like Super Greens instead of Chow Mein or Fried Rice.
What is the lowest calorie option at Panda Express?
The lowest-calorie item at Panda Express is the Super Greens side, which contains only 90 calories per serving. Among entrées, Broccoli Beef is one of the lowest at 150 calories per serving.
Is Orange Chicken healthy?
No, Orange Chicken is one of the least healthy entrées at Panda Express due to its high calorie, sugar, and fat content from being deep-fried and coated in a sugary sauce.
What is the best low-carb option at Panda Express?
For a low-carb meal, choose a side of Super Greens and a Wok Smart entrée such as Black Pepper Angus Steak or Mushroom Chicken, and skip any rice or noodles.
What are some high-protein options at Panda Express?
High-protein options include Black Pepper Angus Steak (19g protein) and Grilled Teriyaki Chicken (41g protein). These are great choices when paired with Super Greens for a balanced, protein-heavy meal.
Is brown rice a healthier side than Chow Mein?
Yes, Steamed Brown Rice is a significantly healthier side than Chow Mein. It offers more fiber and protein and fewer calories and sodium compared to the noodle dish.
