What is the Healthiest Thing at Pei Wei?

January 10, 2026 •

3 min read

According to Pei Wei's official nutritional information, a cup of Thai Wonton Soup is one of the lowest-calorie and fat options available, at just 70 calories. However, determining what is the healthiest thing at Pei Wei depends on individual dietary goals, as options range from vegetarian tofu dishes to lean protein salads.

Quick Summary

This guide reveals the healthiest menu items at Pei Wei, from appetizers to entrees, and offers customization tips for a nutritious, balanced meal based on calorie, protein, and sodium content.

Key Points

Start with Soup or Edamame: The Thai Wonton Soup cup is very low in calories (70), and steamed Edamame is a protein-rich starter.
Consider Firecracker Tofu: This is Pei Wei’s lowest-calorie entree and a great vegetarian option.
Customize Your Protein and Base: Opt for lean chicken, shrimp, or tofu, and switch from white rice to brown rice, cauliflower rice, or lettuce wraps to boost fiber and reduce carbs.
Choose Wok-Seared over Fried: Avoid heavily breaded and fried items like Orange Chicken, and choose simple wok-seared dishes like Chicken & Broccoli instead.
Order Sauces on the Side: To manage sodium and sugar intake, ask for sauces on the side of your meal.
Protein Bowls are a Safe Bet: Newer menu additions like the Protein Bowls are specifically designed with lower-calorie, high-protein content.
Avoid Sugary Drinks and Desserts: Beverages and desserts can add significant hidden calories; stick to water or unsweetened tea to stay on track.

Making Healthy Choices at Pei Wei

Pei Wei offers a wide range of menu options, from high-calorie, breaded and fried dishes to lighter, wok-seared or grilled alternatives. Navigating the menu can be a challenge for health-conscious diners, but with the right knowledge, you can make informed decisions to create a nutritious and satisfying meal.

Appetizers: Starting Off Right

Edamame

One of the simplest and most nutritious starters is the Edamame. These steamed soybeans are a great source of plant-based protein and fiber, making them an excellent choice for a filling appetizer that won't derail your diet.

Thai Wonton Soup (Cup)

For those who prefer soup, a cup of the Thai Wonton Soup is an excellent low-calorie option. The savory chicken lemongrass broth and steamed chicken dumplings offer a light, flavorful start to your meal.

Entrées: Finding the Healthiest Dishes

When it comes to entrees, the healthiest options are typically those that avoid heavy sauces and breading. Pei Wei offers several choices that fit this criteria, and customization is key to maximizing their nutritional value.

Firecracker Tofu

For a vegetarian-friendly option, the Firecracker Tofu is a strong contender for the healthiest entree. It's the lowest-calorie entree and provides a decent amount of protein. Opt for a brown rice base or even lettuce cups to further enhance its nutritional profile.

Mongolian Chicken

Another solid choice is the Mongolian Chicken. This dish features wok-seared chicken with mushrooms and scallions in a soy sauce. It's a flavorful option that is lower in calories than many of the classic entrees. To make it even healthier, ask for a brown rice base.

Asian Chopped Chicken Salad

For a lighter, protein-packed meal, the Asian Chopped Chicken Salad is a great selection. It includes mixed greens, carrots, and chicken, with a sesame ginger vinaigrette. To control the sugar and sodium, be sure to order the dressing on the side.

Chicken & Broccoli

This simple, wok-seared dish is another top pick. It contains steamed chicken and fresh broccoli tossed in a soy sauce, offering a great balance of lean protein and vegetables.

Customization is Key

To ensure your meal at Pei Wei is as healthy as possible, consider these customization tips:

Choose your protein wisely: Opt for lean chicken, shrimp, or tofu instead of beef.
Go easy on the sauce: Request sauces on the side to control sugar and sodium levels.
Swap your base: Choose brown rice, cauliflower rice, or lettuce cups instead of white rice or noodles to increase fiber intake.
Add extra vegetables: Boost the nutrient content of your meal by adding extra veggies like broccoli or snap peas.

A Comparison of Healthier Pei Wei Entrees


Entree	Calories	Protein	Sodium	Health Benefit
Firecracker Tofu	~560	8g	1,650mg	Low-calorie, vegetarian option
Mongolian Chicken	~636	39g	2,220mg	High protein, savory, and less oily
Asian Chopped Salad	~640	45g	1,840mg	High protein, fiber, and fresh vegetables
Chicken & Broccoli	~210	-	-	Simple, high-protein, and veggie-heavy

Note: Nutritional values can vary. Always check the official website for the most accurate and up-to-date information.

What to Avoid

When trying to eat healthy, it's just as important to know what to avoid. Items that are breaded, fried, or loaded with sugary sauces tend to be the highest in calories, fat, and sodium. Examples include the Honey-Seared Chicken and House Special Chicken. Ordering sauce on the side and avoiding fried egg rolls and crab wontons are good strategies.

Conclusion

While the specific healthiest thing at Pei Wei can vary based on individual needs, the Firecracker Tofu stands out as the lowest-calorie entree, and the Thai Wonton Soup is an excellent low-calorie appetizer. By choosing smart options like the Asian Chopped Chicken Salad or Chicken & Broccoli and customizing your meal with lean protein, extra vegetables, and lighter bases, you can enjoy a nutritious meal that aligns with your health goals.

For more detailed nutritional information, you can always refer to the official Pei Wei website for their complete nutritional guide.

Frequently Asked Questions

The healthiest appetizer is steamed Edamame, a great source of plant-based protein and fiber. The Thai Wonton Soup (cup) is also an excellent low-calorie choice.

Yes, Mongolian Chicken is a healthier choice than many other entrees because it features lean chicken and vegetables. For maximum health benefits, order it with brown rice or cauliflower rice and ask for the sauce on the side.

The Firecracker Tofu is one of the lowest-calorie entrees on the menu. Another option is the new Protein Bowl, with options like Chicken, Avocado, and Broccoli.

To reduce sodium, the most effective strategy is to ask for the sauce on the side and use it sparingly. Choosing steamed dishes over heavily sauced ones also helps.

Yes, the Asian Chopped Chicken Salad is a very healthy choice, offering a great balance of protein and fresh vegetables. Be sure to order the dressing on the side to control the amount of sugar and fat.

The Kid's Honey-Seared Chicken with rice is a relatively low-sodium and lower-calorie option compared to other kids' meals. You can also request extra vegetables on the side.

Create a healthier custom meal by starting with a lean protein like grilled chicken, shrimp, or tofu. Pair it with a base of brown rice or lettuce wraps and load up on steamed vegetables. Order any sauce on the side to control the portion.