Panda Express Keto: Low-Carb Options for Health-Conscious Eaters

Introduction

Panda Express is a popular fast-food chain that offers a variety of Chinese-inspired dishes. If you're following a ketogenic diet, you might be wondering if it's possible to find keto-friendly options on the Panda Express menu.

The ketogenic diet, or "keto" for short, is a high-fat, low-carb diet that has been shown to have numerous health benefits, including weight loss and improved blood sugar control. On a keto diet, it's important to limit your intake of carbohydrates, as they can significantly impact blood sugar and insulin levels.

So, can you enjoy Panda Express while following a keto diet? It is possible to find keto-friendly options at Panda Express, but it will require some careful menu selections and customization. Here are some tips for ordering keto at Panda Express:

• Choose protein-rich dishes: Protein is an important macronutrient on a keto diet, as it helps to keep you feeling full and satisfied. Some good protein choices at Panda Express include the Grilled Teriyaki Chicken and the String Bean Chicken Breast.
• Avoid starchy sides: Many of Panda Express' sides, such as fried rice and chow mein noodles, are high in carbs and should be avoided on a keto diet. Instead, opt for sides like the Mixed Veggies or the Super Greens.
• Don't be afraid to customize: If you don't see a menu item that fits your keto needs, don't be afraid to ask for customization. You can ask for dishes to be made with no sauces or to be served with extra protein and veggies instead of rice or noodles.

It's also important to note that while there are some keto-friendly options at Panda Express, the chain is not a specialized keto restaurant. This means that it may be more difficult to find truly low-carb options, and it's important to pay attention to portion sizes and ingredient lists.

Overall, it is possible to follow a keto diet while dining at Panda Express, but it will require some careful menu selections and customization. Assuming you're searching for more keto-accommodating choices at inexpensive food chains, think about attempting places that offer plates of mixed greens, burgers without buns, or barbecued chicken and avocado wraps.

Keto options at Panda Express

Keto-Friendly Menu Items at Panda Express:

1. Grilled Teriyaki Chicken: This dish is made with marinated, grilled chicken breast and is served with a side of mixed veggies. It is a good source of protein and has relatively low carbs, making it a keto-friendly option.
2. String Bean Chicken Breast: This dish is made with crispy fried chicken breast and string beans, sautéed in a garlic sauce. It is a good source of protein and has fewer carbs than some of the other chicken dishes on the menu.
3. Mixed Veggies: This side dish is made with a blend of broccoli, carrots, and zucchini, and is a good source of fiber and nutrients. It is low in carbs and can be a good accompaniment to a protein-rich entree.

Tips for Customizing Orders to Fit a Keto Diet:

1. Ask for dishes to be made without sauces: Many of Panda Express' sauces and condiments are high in carbs, so it's a good idea to ask for your dish to be made without them. This will also allow you to control the amount of salt and sugar in your meal.
2. Request extra protein and veggies: If you're looking to increase the protein and fiber content of your meal, consider asking for extra protein (such as chicken or shrimp) and veggies in place of rice or noodles.
3. Don't be afraid to mix and match: If you don't see a single menu item that fits your keto needs, consider ordering a combination of dishes and sides to create your own keto-friendly meal.

Overall, by choosing protein-rich dishes and avoiding starchy sides, and by customizing your order as needed, you can find keto-friendly options at Panda Express. Just be sure to pay attention to portion sizes and ingredient lists, as some menu items may be higher in carbs than others.

Nutritional information for keto options at Panda Express

Here is some nutritional information for some of the keto-friendly menu items at Panda Express, along with a comparison to daily recommendations on a keto diet:

Grilled Teriyaki Chicken:

1. Serving size: 1 entree (9.5 oz)
2. Calories: 220
3. Fat: 5g
4. Protein: 39g
5. Carbs: 13g

On a keto diet, the daily recommended intake of macronutrients is as follows:

1. Fat: 70-80% of total calories
2. Protein: 20-25% of total calories
3. Carbs: 5-10% of total calories

Based on these recommendations, the Grilled Teriyaki Chicken entree from Panda Express fits well within a keto diet. It is relatively high in protein and low in carbs, and the fat content is within the recommended range.

String Bean Chicken Breast:

1. Serving size: 1 entree (9.5 oz)
2. Calories: 280
3. Fat: 15g
4. Protein: 25g
5. Carbs: 21g

This dish is also relatively high in protein and low in carbs, but it has a higher fat content than the Grilled Teriyaki Chicken. On a keto diet, it is important to pay attention to the type and amount of fat you are consuming, as some types of fat (such as saturated and trans fats) can have negative health effects.

Mixed Veggies:

1. Serving size: 1 side (5 oz)
2. Calories: 30
3. Fat: 0g
4. Protein: 2g
5. Carbs: 6g

The Mixed Veggies side dish is a good source of fiber and nutrients and is low in carbs. It is a good accompaniment to a protein-rich entree, but it is relatively low in protein and fat, so you may want to consider adding an additional source of protein to your meal.

Overall, when following a keto diet at Panda Express, it's important to pay attention to the nutrient content of the menu items you choose and to customize your order as needed to meet your macronutrient goals.

Pros and cons of choosing Panda Express for a keto diet

Pros:

1. Convenience: Panda Express has locations all over the United States, making it a convenient option for a quick meal on the go.
2. Variety: The chain offers a wide variety of dishes, including protein-rich entrees and low-carb sides, which can make it easier to find keto-friendly options.
3. Cost: Panda Express is generally considered a more affordable fast food option, which can be helpful if you are following a keto diet on a budget.

Cons:

1. Limited truly low-carb options: While there are some keto-friendly menu items at Panda Express, the chain is not a specialized keto restaurant. This means that it may be more difficult to find truly low-carb options, and it's important to pay attention to portion sizes and ingredient lists.
2. Potentially high in sodium: Some of the dishes at Panda Express can be high in sodium, which can be a concern for those following a keto diet. It's a good idea to ask for dishes to be made without sauces or to be made with low-sodium sauces to help control sodium intake.

If you are looking for alternative keto-friendly options at fast food chains, here are a few suggestions:

1. Salad chains: Many salad chains, such as Sweetgreen and Chop't, offer a variety of low-carb, protein-rich salad and grain bowl options that can be customized to fit a keto diet.
2. Burger chains: Many burger chains, such as Five Guys and Shake Shack, offer burgers without buns, which can be a good option for a keto diet. You can also ask for extra lettuce or avocado to add healthy fats to your meal.

Chicken chains: Grilled chicken chains, such as Chick-fil-A and Zaxby's, can be a good option for a keto diet. Just be sure to avoid high-carb sides and sauces, and consider adding avocado or other healthy fats to your meal.

Conclusion

While Panda Express is not a specialized keto restaurant, it is possible to find keto-friendly options on the menu. By choosing protein-rich dishes, avoiding starchy sides, and customizing your order as needed, you can enjoy a meal at Panda Express while following a keto diet.

It's critical to take note that the keto choices at Panda Express may not be as low in carbs as those at a particular keto eatery, and it could be more difficult to track down really low-carb choices. Furthermore, a few dishes at Panda Express might be higher in sodium, which can be a worry for those following a keto diet.

In general, it is possible to follow a keto diet while eating at Panda Express, however, it will require some cautious menu determinations and customization. Assuming you're searching for more keto-accommodating choices at inexpensive food chains, think about attempting places that offer servings of mixed greens, burgers without buns, or barbecued chicken and avocado wraps.