Navigating the Panda Express menu to find healthy options can seem daunting, but it's entirely possible with some know-how. The chain has made it easier for health-conscious diners by introducing the 'Wok Smart' menu, which features entrees with 300 calories or less and at least 8 grams of protein per serving. By prioritizing these items and making smart choices with your sides, you can create a delicious and balanced meal.
Healthiest Entrees at Panda Express
When building your plate, the entree is the star. Opting for options that are grilled, steamed, or sautéed, rather than deep-fried, is the best starting point. This dramatically reduces the calorie and fat content of your meal. The 'Wok Smart' designation is your friend here, guiding you to some of the most nutritious choices on the menu.
Top Wok Smart Choices
- Black Pepper Angus Steak: This is an excellent high-protein, low-calorie choice, featuring tender steak, broccoli, and bell peppers in a savory sauce. With 19 grams of protein per serving, it's a great option for building muscle.
- String Bean Chicken Breast: A light and fresh entree that is a solid source of lean protein. It combines chicken breast, string beans, and onions in a mild sauce for a satisfying meal.
- Broccoli Beef: A classic that is also one of the menu's healthier items. With broccoli providing extra fiber and nutrients, this savory dish is lower in calories than many other beef options.
- Mushroom Chicken: This non-fried option includes chicken, mushrooms, and zucchini, offering a great balance of protein and vegetables.
- Grilled Teriyaki Chicken: For those who love teriyaki, this grilled chicken breast option is high in protein and relatively low in fat, though it contains some added sugar in the sauce. Requesting the sauce on the side gives you control over your sugar intake.
Smart Side Selections
Your side choice can make or break the nutritional value of your meal. Skipping the higher-carb, higher-fat options like chow mein and fried rice is a critical step toward a healthier order. Instead, build your plate around the vegetable-based sides.
- Super Greens: This is, by far, the healthiest side option available. Made with a mix of kale, broccoli, and cabbage, it's packed with fiber and nutrients while being very low in calories.
- Steamed Brown Rice: Provides more fiber and protein than its white counterpart. For a balanced meal, consider a half-and-half combination of brown rice and super greens.
- Steamed White Rice: While lower in fiber than brown rice, it's still a low-fat option and a significant improvement over fried rice or chow mein.
Customizing Your Order for Health
Building a healthy meal isn't just about picking the right items, but also about how you order and combine them. A popular hack is the "Half-and-Half" bowl, combining super greens with a portion of rice to get the best of both worlds.
Example Healthy Orders
- High-Protein & Low-Carb: Black Pepper Angus Steak with a side of Super Greens. This option is packed with lean protein and vegetables, making it a filling and nutrient-dense meal.
- Classic & Balanced: String Bean Chicken Breast with a half-portion of Steamed Brown Rice and a half-portion of Super Greens. This provides a good balance of protein, fiber, and complex carbohydrates.
- Vegetarian-Friendly: Eggplant Tofu with a side of Steamed Brown Rice. Although not 'Wok Smart,' this is the most balanced vegetarian entree and offers plant-based protein.
Entree and Side Comparison
To make the best choice, consider this comparison of common choices, focusing on a single serving.
| Item | Calories (approx.) | Protein (g) | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|---|
| Black Pepper Angus Steak | 210 | 19 | 10 | 560 | High protein, low calorie |
| String Bean Chicken Breast | 210 | 12 | 12 | 560 | Solid lean protein and veggies |
| Broccoli Beef | 150 | 9 | 7 | 520 | Lowest calorie entree option |
| Mushroom Chicken | 220 | 13 | 14 | 840 | Non-fried with vegetables |
| Orange Chicken | 490 | 25 | 23 | 820 | Highest calorie and sugar entrée |
| Super Greens (side) | 90 | 6 | 3 | 260 | Best side option, low calorie, high fiber |
| Chow Mein (side) | 510 | 15 | 11 | 980 | High calorie and carb side |
Conclusion
When considering what is the healthiest thing to order at Panda Express, a clear strategy emerges: focus on 'Wok Smart' entrees and vegetable-centric sides. The optimal order combines a lean, non-fried protein like Black Pepper Angus Steak, String Bean Chicken, or Broccoli Beef with a side of Super Greens. For those who prefer a rice component, a half-and-half side of brown rice and super greens is the ideal compromise. Avoiding fried items, high-sugar sauces, and high-sodium sides like chow mein will help keep your meal in check. While fast food is often perceived as unhealthy, knowing your options and how to customize your order allows you to make a more mindful choice without sacrificing flavor.
