What is the healthiest thing to order at PF Chang's? A Dietitian's Guide

According to nutritionists, the Steamed Buddha's Feast is one of the best overall choices for a nutritious meal. Navigating a restaurant menu can be tricky, but knowing what is the healthiest thing to order at PF Chang's can lead to a satisfying and guilt-free dining experience.

Quick Summary

A comprehensive guide to finding the most nutritious dishes at P.F. Chang's. Explore dietitian-approved appetizers, entrees, and sides, focusing on steamed options and customization to reduce calories, fat, and sodium.

Key Points

• Steamed Buddha's Feast is Healthiest: When ordered steamed, this vegetable and tofu dish is the lowest in calories and sodium while being high in fiber and protein.

• Opt for Steamed Preparation: To reduce fat and calories, always choose entrees that can be steamed instead of stir-fried or fried, such as the Ginger Chicken with Broccoli.

• Control Your Sauce: Ask for dressings, glazes, and sauces on the side to manage your sodium and sugar intake effectively.

• Choose Lean Proteins and Brown Rice: Lean proteins like chicken, shrimp, salmon, or tofu are the best options. Pair them with a side of fiber-rich brown rice instead of fried or white rice.

• Select Light Appetizers: Start your meal with a lighter choice like a cup of Egg Drop Soup or steamed Edamame to control your hunger and calorie count.

• Be Mindful of Portions: Many restaurant meals are large. Consider splitting an entree with a dining partner or boxing up half for later to manage your portion size.

Navigating the P.F. Chang's Menu for Healthy Choices

Eating at a restaurant doesn't have to derail your health goals. P.F. Chang's, a popular chain known for its vibrant Asian-inspired cuisine, offers plenty of options for mindful diners. However, many of the standard menu items can be high in calories, sodium, and fat due to their preparation methods and sauces. By focusing on steamed dishes, lean proteins, and customizing your order, you can create a delicious and healthy meal that fits your nutritional needs.

Healthiest Appetizer and Soup Choices

Starting your meal with a lighter appetizer or soup can help manage your portion sizes and total calorie intake. Choosing a broth-based soup or steamed option is key to avoiding excessive fat and sodium early on.

• Edamame: A fantastic vegetarian-friendly appetizer that provides protein and fiber. These steamed soybeans with salt are a simple, satisfying choice. Just be mindful of the sodium if you are watching your intake.
• Egg Drop Soup (Cup): This simple, broth-based soup is extremely low in calories, making it an excellent way to start your meal. Choosing a cup-size portion helps control sodium levels, which can be high in the larger bowls.
• Handmade Shrimp Dumplings: When compared to fried options, these dumplings offer a considerably lower-calorie and lower-sugar choice. They are a satisfying source of lean protein.

The Healthiest Entrees and Customization Tips

When selecting an entree, the preparation method makes a significant difference. Opting for steamed over stir-fried is a simple but powerful strategy to cut back on excess oil and fat.

The Steamed Buddha's Feast stands out as the single healthiest entree on the P.F. Chang's menu. This vegetarian dish features five-spice tofu, green beans, shiitakes, broccoli, and carrots. When steamed, it is remarkably low in calories and sodium while providing a high fiber content. To make it a complete meal, pair it with a side of brown rice.

Other strong contenders include:

• Ginger Chicken with Broccoli: This classic dish is packed with lean protein from the chicken and nutrients from the broccoli. Requesting it steamed and with sauce on the side can drastically reduce the sodium content.
• Miso Glazed Salmon: A great source of protein and heart-healthy omega-3 fatty acids. Ask for the miso glaze on the side to manage added sugars.
• Steamed Shrimp with Lobster Sauce: A flavorful seafood option that is much lighter than fried counterparts. As always, ask for it steamed and with sauce on the side.
• Chang's Chicken Lettuce Wraps (Gluten-Free Version): This popular favorite is a great way to control calories. Ordering the gluten-free version has been noted to have less sugar and sodium in the sauce compared to the regular version.

Comparison Table: Healthy vs. Less-Healthy Menu Items

Category	Healthier Choice	Less-Healthy Alternative	Reasoning
Entree	Steamed Buddha's Feast	Chicken Pad Thai	Steamed prep avoids excess oil; Pad Thai is extremely high in calories, fat, and sodium.
Protein	Asian Grilled Salmon	Crispy Honey Chicken	Grilled preparation is leaner; Battered and deep-fried chicken is calorie-dense.
Rice	Brown Rice	Fried Rice	Brown rice offers more fiber and nutrients and avoids the high fat and sodium from the stir-fried version.
Starter	Egg Drop Soup (Cup)	Dynamite Shrimp	Broth-based soup is low-calorie; Dynamite Shrimp is fried with a high-fat, creamy sauce.
Side Dish	Steamed Broccoli	Crispy Green Beans	Steamed vegetables are low in calories and packed with nutrients; The crispy green beans are fried.

Making Smarter Side and Drink Choices

The sides you choose can make or break the healthiness of your meal. Always opt for steamed sides and water to keep your order light.

• Brown Rice: Choose brown rice over white rice or fried rice for added fiber and sustained energy.
• Steamed Vegetables: Request steamed broccoli or another vegetable side to boost your nutrient intake.
• Water or Unsweetened Tea: Sugary cocktails and sodas can add hundreds of unnecessary calories. Sticking to water or unsweetened tea is the healthiest option.

Conclusion: Your Guide to a Healthier P.F. Chang's Experience

While many standard dishes at P.F. Chang's are high in calories, sodium, and fat, making healthy and delicious choices is absolutely possible. The single best choice for a balanced, low-calorie meal is the Steamed Buddha's Feast paired with brown rice. For meat-eaters, other excellent options include the steamed Ginger Chicken with Broccoli or Miso Glazed Salmon. The key is to be mindful of preparation methods (opting for steamed), manage portion sizes, and customize sauces to your liking. By following these simple strategies, you can enjoy a flavorful and guilt-free dining experience at P.F. Chang's.

Note: Nutritional information can vary, and it's always wise to check the restaurant's official nutrition menu for the most up-to-date values, especially if you have specific dietary needs or restrictions. For more detailed nutrition information, visit P.F. Chang's nutrition menu.

Customizing Your Order for Optimal Health

1. Go Steamed: Requesting entrees to be steamed instead of stir-fried or fried significantly cuts down on added oils and calories.
2. Sauce on the Side: Ask for sauces, dressings, and glazes on the side to control the amount you consume.
3. Choose Lean Proteins: Prioritize dishes featuring chicken, shrimp, salmon, or tofu over items with higher-fat beef or pork.
4. Load Up on Veggies: Add extra steamed vegetables like broccoli or green beans to your meal for more fiber and nutrients.
5. Be Mindful of Sodium: Many sauces are high in sodium, so requesting less sauce or sauce on the side is important for managing salt intake.

Note on Special Diets: P.F. Chang's offers a separate gluten-free menu and can often accommodate other dietary needs upon request, such as vegetarian and vegan modifications.

Mindful Ordering for a Better Experience

Start with a Healthy Appetizer

• Edamame: A low-calorie, high-protein starter that helps you feel full.
• Egg Drop Soup: A light, flavorful soup option that minimizes calories.

Select Lean Main Courses

• Steamed Buddha's Feast: The top choice for a low-calorie, vegetable-packed meal.
• Miso Glazed Salmon: Rich in omega-3s and high in protein.
• Ginger Chicken with Broccoli: Lean protein and cruciferous vegetables for a filling dish.

Manage Your Carbs

• Opt for Brown Rice: Provides more fiber and nutrients than white rice.
• Avoid Fried Rice and Noodles: These are typically much higher in fat, sodium, and calories.

Control the Sauce

• Order Sauce on the Side: Take control of your sodium and sugar intake by adding your own sauce.
• Beware of Hidden Sugar: Many restaurant sauces, like sweet and sour, contain significant amounts of added sugar.

Share for Portion Control

• Split a Main Course: P.F. Chang's portions can be large, so sharing an entree can help control calories.
• Order Multiple Healthy Sides: Pair a lean protein with a variety of vegetable-based sides for a well-rounded meal.

Frequently Asked Questions

What are the lowest calorie options at PF Chang's?

The Steamed Buddha's Feast and a cup of Egg Drop Soup are among the lowest-calorie options. Other lean choices include the Ginger Chicken with Broccoli and Miso Glazed Salmon, especially when ordered steamed.

Can I eat healthy at PF Chang's if I am a vegetarian?

Yes, P.F. Chang's offers several healthy vegetarian options. The steamed Buddha's Feast with tofu is a highly recommended choice, as are the Chang's vegetarian lettuce wraps and Chili-Garlic Green Beans.

How can I reduce the sodium in my P.F. Chang's meal?

To reduce sodium, ask for entrees to be steamed instead of stir-fried, request sauces and dressings on the side, and choose brown rice over fried rice. The steamed Buddha's Feast is naturally lower in sodium.

Are the lettuce wraps at PF Chang's a healthy choice?

The Chang's Chicken Lettuce Wraps can be a healthy choice, particularly if you opt for the gluten-free version, which is often lower in sugar and sodium. They are a good way to control calories and eat more vegetables.

Is the salmon at PF Chang's a nutritious option?

Yes, the Miso Glazed Salmon is a nutritious option. It is a great source of lean protein and heart-healthy omega-3 fatty acids. For a healthier version, ask for the glaze on the side.

What's the best side dish to order for health-conscious diners?

For a healthy side, opt for brown rice or a side of steamed vegetables, such as broccoli. These options provide fiber and nutrients without the added fat and sodium found in fried rice.

Is it better to choose steamed or stir-fried entrees?

It is almost always healthier to choose steamed entrees over stir-fried ones. Steaming uses less oil, which reduces the overall fat and calorie content of the dish.

Can I get a low-carb meal at PF Chang's?

Yes, a low-carb meal is possible by focusing on protein and vegetable dishes. Good choices include the Ginger Chicken with Broccoli or Miso Glazed Salmon, paired with steamed vegetables instead of rice.