In an ever-changing world, people are always looking for new ways to live healthier lifestyles. The keto diet is a high-fat, lower-carbohydrate diet that promotes weight loss and has been gaining popularity in recent years. Panda Express is a popular American fast food restaurant known for its American-Chinese cuisine and offers a variety of healthy keto options. In this article, we’ll go through them and also give you some tips on how to order Panda Express keto options!
What is keto at panda express? Is it possible to have Panda Express on keto? These are the common questions we usually ask when it comes to having this diet in fast food chains. Having keto doesn’t mean you need to give up your favorite foods, just make them low-carb.
Eating keto at Panda Express is definitely possible. The company has some amazing Panda Express keto diet dishes that are easy to order, and chances are you’ve never even tried them. But what is keto friendly at Panda Express?
Panda Express Keto Options (What to Order When You’re on Keto)
There’s a wide variety of keto meals at Panda Express that is delicious and nutritious.
The keto panda express options provide a variety of low-carb options for you to enjoy dine-in and takeout. The keto panda express is perfect for your busy life, as you can order in advance and receive your food delivered straight to your door.
Here is the list of Panda Express keto options:
String Bean Chicken Breast
First on the list of low carb at Panda Express is the String Bean Chicken Breast. It has a mild and savory taste, which is perfect for when you are craving something without any spice. It also contains a variety of vegetables such as celery in addition to string beans. The chicken breast, string beans, and onions are all cooked with ginger soy sauce. A serving of the String Bean Chicken Breast contains 190 calories, 9 grams of fat, 8 grams of net carbs, and 14 grams of protein.
Grilled Teriyaki Chicken
The Grilled Teriyaki Chicken is a popular dish on the Panda Express menu. This grilled chicken dish is flavored with an Asian-style marinade and is served with steamed rice and vegetables. You have to order this without the rice and just the vegetables and NO sauce to make it a keto Panda Express dish. You can opt for low-carb sauces instead. It contains 6 grams of net carbs, 13 grams of fat, and 36 grams of protein.
Mushroom Chicken
It’s like two of your favorite foods, but it’s so much more! You get the succulent mushroom, the hearty, savory chicken, and the classic flavors of a Panda Express dish. It provides 220 calories, 8 grams of net carbs, 14 grams of total fat, and 13 grams of protein per serving.
Black Pepper Angus Steak
The restaurant is famous for its different types of beef and pork meals. One of the most popular dishes is their Black Pepper Angus Steak. The mild beef is best with a side of vegetables, and black pepper sauce. It is made of fresh baby broccoli, red bell peppers, Angus steak, and mushrooms. It is high in protein and fiber. It contains 7 grams of net carbs, 19 grams of protein, and 7 grams of total fat.
Super Greens
The next Panda Express low carb item is the Super Greens. The Super Greens from Panda Express is a mix of green vegetables including kale, spinach, bok choy, and broccoli. They are also seasoned with sesame seeds and garlic. It’s healthy and keto-friendly. It contains 6 grams of net carbs, 2.5 grams of fat, 6 grams of protein, and 90 calories per 7 oz. serving.
Broccoli Beef
Another popular keto from Panda Express is the Broccoli Beef. This dish is made with broccoli and beef which makes this dish high in protein and fiber and has been extremely popular since its introduction. This Panda Express keto menu item has 8 grams of net carbs, 9 grams of protein, and 7 grams of fat.
Steamed Ginger Fish
Steamed Ginger Fish is a keto-friendly Panda Express dish. They are using ginger, an aromatic and pungent ingredient that has been used in traditional cooking for centuries. Most fish are carb-free that’s why it is perfect for the ketogenic diet. Make sure to order this WITHOUT any sweet sauce. This low carb Panda Express item provides 8 grams of carbs, 12 grams of fat, and 15 grams of protein.
Keto-Friendly Sauces
Panda Express offers a wide variety of sauces that are low in net carb. They are all made with natural and healthy ingredients, and they can be used in different dishes.
Here are some sauces to pair with your keto friendly food at Panda Express:
- Hot Mustard Sauce contains 0 g net carbs
- Black Pepper Sauce has 3 g of net carbs
- Soy Sauce contains 0 g net carbs
Keto-Friendly Drinks
Your low carb options at Pandara Express include:
- Diet Lemonade
- Unsweetened Iced Tea
- Coke Zero
- Sprite Zero
If you’re looking to indulge in a yummy meal at Panda Express with friends, then these Panda Express keto friendly options are the perfect choice for you! If you’re on a strict diet, we recommend checking the nutrition info for each food item. While some of these items are healthy, it’s still important to be aware of the sugar and carbs content before ordering. If you think we miss any Panda Express menu low carb option, let us know in the comments below.
Foods to Avoid At Panda Express
Panda Express is a fast food restaurant that offers a keto diet menu. While some people have found success with the keto diet, there are some things to avoid at Panda express.
Here is the list of food that you need to AVOID at Panda Express:
Rice – Rice is a great side option to accompany any meal. However, rice is high in carbs and not keto-friendly. Keto-friendly recipes use low-carb vegetables like cauliflower instead of rice, thereby providing a healthier alternative.
Noodles – Panda Express is known for its yummy Chinese food. We have all the staples including noodles, chicken, and veggies. But what are these noodles made of? They are made of carbs, so they would be high in carbs on a keto diet. So if you’re on a low-carb diet, don’t order them.
Fried Meats – Fried Meats at Panda Express is not keto. Their fried dishes are breaded and are high in carbs. Don’t order these types of items.
Sweet Sauces – Sweet Sauces at Panda Express are not keto and should be avoided. The main ingredient in Sweet Sauces is maltose, which is a type of sugar that raises blood sugar levels. This sauce includes sweet & sour sauce, teriyaki, and orange chicken sauce.
Honey Sesame Chicken Breast – Honey Sesame Chicken Breast is a popular dish at Panda Express. Unfortunately, it’s not keto-friendly. It consists of thinly sliced chicken breast with a sweet and savory sauce, accompanied by a bed of stir-fried cabbage. You can opt for other Panda Express low carb options like string bean chicken breast and grilled chicken instead.
Honey Walnut Shrimp – Honey Walnut Shrimp is also a sweet, savory dish. It’s typically served with rice and vegetables in a light sauce. The dish has many variations and can be ordered with different ingredients such as honey walnuts, honey garlic, or even honey soy sauce. For those who are on a keto diet, you have to avoid this dish.
Sweet and Sour Chicken Breast – Their Sweet and Sour Chicken Breast is one of their most popular dishes. It’s made with a special sauce that starts sweet and then gets mixed up with some tangy sourness to balance it out. It might be tempting to order this dish but an order of this can kick you out of ketosis.
Egg Rolls – The egg roll at Panda Express is not a keto-friendly meal because it is high in carbs.
Orange Chicken – Panda Express’s customers’ favorite is their orange chicken. It is breaded and fried in oil which makes it high in carbs. Make sure to avoid this.
Beijing Beef – If you’re a fan of sweet and sour pork then this dish is for you. Unfortunately, for a ketogenic diet, you have to avoid this dish. It is sweet and coated which makes it high in carbs.
Shanghai Angus Steak – Shanghai Angus Steak is high in carbs and saturated fat, so it’s not exactly a healthy beef choice.
Chow Mein – If you want to stay keto, you have to avoid this noodle dish. It is very high in carbs which is not keto-friendly. Grab some super greens instead.
When cutting off carbs, it is better to mix some grilled meat with vegetables. You can order grilled chicken or beef with the side of a super green or with red bell peppers. If you still have macros to spare, you can double up your meat.
Panda Express Boba Tea Menu – This variety of drinks are high in carbs. It contains milk, sweet & chewy boba, and sugar. You can opt for the keto-friendly drinks mentioned above.
Panda Express Keto Options FAQs
What is a ketogenic diet?
A ketogenic diet is a diet that is high in fat, moderate in protein, and low in carbohydrates. It’s a type of very low-carbohydrate, high-fat, adequate-protein diet that has been used as an effective weight reduction method for decades. It does this by triggering the body to burn fat for energy rather than sugar. Ketogenic diets are not for everyone but they can be very helpful in reducing cravings and losing weight.
What are the benefits of a ketogenic diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that helps lose weight. It is also known to have numerous benefits like improved heart health, reduced inflammation, better brain function, and increased energy levels.
Is Panda Express keto friendly and what’s keto at Panda Express?
To be honest, most Panda Express dishes are not keto-friendly. However, there is still a selection of keto options at Panda Express to choose from. You can also use their website to check any keto food at Panda Express.
How can someone follow the ketogenic diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that has been around for decades and is now becoming more popular than ever. It can be hard to follow this diet because it requires a lot of self-discipline and knowledge about the process. To follow the ketogenic diet properly, you should keep track of your macronutrients (protein, fat, carbs).
What are some foods that are low in carbohydrates and ketogenic friendly?
Certain foods are ketogenic friendly and some that are not. When a dish is high in carbs, it can take you out of ketosis. Whenever you are in a fast-food restaurant, always keep in mind to order low-carb food.
Some examples of ketogenic-friendly foods include:
- Avocado – Avocados are low in net carbs and high in heart-healthy fats.
- Coconut milk – Unsweetened coconut milk is also high in fats and low in carbs.
- Eggs – one large egg is high in protein and contains less than 1 gram of carbs
- Fish – Most fishes are carb-free and a great source of vitamins and minerals.
How long does it usually take to see the effects of the Keto diet?
The ketogenic diet is the most popular diet at the moment. It is based on a low-carb, high-fat diet. It usually takes about 4 weeks to see the effects of the Keto diet. But this can vary depending on your body type and how well you adhere to the diet.
How do I avoid carbs, sugar, and other sugars in my diet?
Carbs, sugar, and other sugars are not the enemy. The enemy is processed food that contains them. To avoid carbs, sugar, and other sugars in your diet, you need to avoid processed foods as much as possible. When ordering or visiting any fast food chain, always check their website first. You can see all the food items on their menu and also their nutritional information.
Final Thoughts
Overall, the Panda Express keto 2023 offers a diverse selection of keto-friendly meals to choose from. Not only are they making it easier for their customers, but they’re also creating a healthier lifestyle for those on the keto diet.
When eating keto, it is important to keep the goals of ketosis in mind. This means eating enough protein, fat, and carbs to provide your body with the fuel it needs. Certain ingredients within each dish offer a high amount of fat and protein while reducing carb content for more effective weight loss.
If you’re interested in trying other fast-food chains, we also have guides with other restaurants like Burger King, Taco Bell, Chipotle, Shake Shack, Wendy’s, and more. These chain restaurants also offer options for different types of diets. We have a full article of guides about their vegan, keto, and gluten-free options and also tips on how to order them, make sure to check them out. Thanks for reading!
