What's the Healthiest Thing at PF Chang's?

January 14, 2026 •

3 min read

According to nutritionists, many menu items at PF Chang's, like most restaurant food, can be surprisingly high in sodium and calories. Choosing wisely is key, so if you're wondering what's the healthiest thing at PF Chang's, the steamed Buddha's Feast is often considered the top choice. However, there are many other smart options available for a delicious and balanced meal.

Quick Summary

This guide reveals the healthiest menu items at PF Chang's, from appetizers to entrees. It provides specific nutritional information and expert tips for making smarter choices, including requesting modifications and avoiding common pitfalls like excess sodium and sugar.

Key Points

Steamed Buddha's Feast: The top choice for lowest calories, fat, and sodium.
Smart Appetizers: Edamame or a cup of Egg Drop Soup are good choices.
Avoid Fried: Choose steamed dishes over fried options.
Sauce on the Side: Request sauces on the side to control sugar and sodium.
Brown Rice: Select steamed brown rice for more fiber.
Customize: Ask for extra steamed vegetables.
Split Portions: Share or take home half of your entree.
GF Options: Gluten-Free Chicken Lettuce Wraps are often lower in sugar and sodium.

Dining out can often feel like a challenge when you are trying to maintain a healthy lifestyle. Asian cuisine, in particular, can be deceiving, with many sauces packing in hidden sugar and sodium. At PF Chang's, navigating the extensive menu requires a strategic approach to ensure your meal is both delicious and nutritious. Understanding the healthiest options and how to customize your order is the key to a satisfying dining experience without compromising your health goals.

The Uncontested Winner: Steamed Buddha's Feast

For a balanced meal low in calories, fat, and sodium, the Steamed Buddha's Feast is consistently recommended by nutritionists. This vegetable-rich entree is flavorful and nutritious, particularly when prepared steamed to avoid excess oil. It is notably low in calories (around 200), high in fiber (11g), and low in sodium (250mg). Pair it with steamed brown rice for added complex carbohydrates and fiber.

Healthy Choices Across the PF Chang's Menu

Beyond the Steamed Buddha's Feast, other healthy options exist across the menu. Focus on lean proteins, abundant vegetables, and limit heavy sauces.

Appetizers and Soups

Egg Drop Soup (Cup): A low-calorie starter at 40 calories. Choose a cup over a bowl to manage sodium.
Edamame: Steamed soybeans offering protein and fiber. Request light salt.
Steamed Shrimp Dumplings: A lower-calorie and lower-fat option compared to fried dumplings, providing protein.
Lettuce Wraps (Half Portion): Chang's Chicken Lettuce Wraps are a lighter choice, especially a half portion. The gluten-free version is often a lower-sugar and lower-sodium alternative.

Entrees and Modifications

Choosing steamed or grilled entrees and asking for sauce on the side are effective strategies for managing calories and sodium.

Miso Glazed Salmon: A good source of protein and omega-3s. Pair with steamed brown rice and extra vegetables.
Ginger Chicken with Broccoli: A balanced entree with lean protein and vegetables. Request sauce on the side due to high sodium content in the standard preparation.
Steamed Shrimp with Lobster Sauce: A flavorful, lighter seafood option when steamed.
Ma Po Tofu and Stir-Fried Eggplant: Good vegetarian options. Be mindful of sauce content and consider pairing with brown rice.

Comparison of Healthy PF Chang's Entrees


Menu Item	Preparation	Key Nutritional Benefit	Calories (approx.)	Sodium (approx.)	Best for...
Steamed Buddha's Feast	Steamed	Lowest calories and sodium	200	250mg	Vegetarians, vegans, and those seeking the healthiest option.
Miso Glazed Salmon	Baked	High in omega-3 fatty acids	Varies with portion	Varies with portion	Adding more fish and healthy fats to your diet.
Ginger Chicken w/ Broccoli	Stir-fried (ask for sauce on side)	Lean protein and vegetable-heavy	470 (without rice)	High, if not modified	A filling, classic Chinese-American dish.
Steamed Shrimp w/ Lobster Sauce	Steamed	Lean protein source	Varies with portion	Varies with portion	Seafood lovers looking to reduce calories and fat.

How to Build the Healthiest Meal

Creating a healthy meal at PF Chang's involves several mindful choices.

1. Start with a Healthy Appetizer

Opt for a cup of soup or edamame instead of fried starters to help manage calorie intake and promote fullness.

2. Choose Your Entree Wisely

Select steamed, grilled, or vegetable-focused dishes. Avoid items described as crispy, sweet, or fried.

3. Customize Your Order

Request sauce on the side to control usage and ask for extra steamed vegetables to boost fiber and nutrients.

4. Be Mindful of Sides

Choose steamed brown rice for added fiber over white or fried rice. Consider skipping rice for extra vegetables on a low-carb diet.

5. Split Portions

Given the large portion sizes, sharing an entree or taking half home is a practical way to control calories.

Conclusion

Enjoying a healthy meal at PF Chang's is achievable with informed choices. The Steamed Buddha's Feast is the top healthy entree, but modifying other dishes, such as opting for steamed seafood or requesting sauce on the side, also allows for a nutritious meal.

How to Make Smart Choices at PF Chang's

Smart choices include prioritizing lean protein and vegetables, controlling sauce intake by asking for sauces on the side (many are high in sodium), choosing steamed over fried dishes, selecting brown rice for fiber, splitting large portions, being aware of high-sodium dishes, and staying hydrated with water or unsweetened tea, such as Sweet Ginger Peach Tea.

[Authoritative Outbound Link]: {Link: Verywell Fit https://www.verywellfit.com/pf-changs-nutrition-facts-healthy-menu-choices-for-every-diet-5101246}

Frequently Asked Questions

The Steamed Buddha's Feast is widely considered the healthiest entree at PF Chang's. It is low in calories, fat, and sodium, and is packed with vegetables and tofu for fiber and protein.

Yes, the Chang's Chicken Lettuce Wraps are a relatively healthy option, particularly when ordered as a half portion. The gluten-free version is often lower in sugar and sodium than the regular recipe.

To reduce sodium, ask for sauces on the side and use them sparingly. Many dishes, even seemingly healthy ones like Ginger Chicken with Broccoli, have high sodium levels in their sauces.

For a low-carb meal, you can order the Steamed Buddha's Feast or Ginger Chicken with Broccoli and ask for extra steamed vegetables instead of rice. A half portion of the Chicken Lettuce Wraps is also a good option.

Yes, edamame is a great healthy appetizer. It's high in protein and fiber, and you can request light salt to manage the sodium.

Steamed dishes are almost always healthier than fried options because they contain less added fat and calories. Opt for steamed dumplings and entrees whenever possible.

Yes, the Miso Glazed Salmon is a good choice for a healthy meal. It provides a generous serving of protein and healthy omega-3 fatty acids. Pair it with steamed brown rice for a balanced plate.