When it comes to eating out while maintaining a healthy diet, many people struggle to find suitable options, especially at fast-food chains. If you’re craving Chinese-American cuisine but want to stick to a low-carb diet, Panda Express might surprise you with its menu. In this guide, we’ll explore 9 low-carb choices at Panda Express, along with 4 bonus high-protein picks that can fit into your nutritional goals. Whether you’re watching your carb intake or looking to boost your protein consumption, these carefully selected options will help you navigate the Panda Express menu with confidence.
What is Considered Low-Carb?
The definition of “low-carb” can vary, but generally, it refers to diets that restrict carbohydrate intake. According to a 2023 review by Oh R, Gilani B, and Uppaluri KR, low-carb diets are often categorized as (1):
- Very low-carbohydrate: Less than 10% carbs or 20-50g/day
- Low-carbohydrate: Less than 26% carbs or under 130g/day
- Moderate-carbohydrate: 26%-44% carbs
- High-carbohydrate: 45% or more carbs
For this article, we’ll consider dishes with 15 grams of carbs or less per serving as low-carb options at Panda Express. This allows for flexibility in your daily carb intake while still maintaining a relatively low-carb approach.
9 Best Low Carb Choices at Panda Express
Here are 9 dishes at Panda Express that contain 15 grams of carbs or less per serving, listed in order (2):
- Steamed Ginger Fish
- Super Greens
- Mushroom Chicken
- Broccoli Beef
- Black Pepper Angus Steak
- String Bean Chicken Breast
- Grilled Teriyaki Chicken
- Kung Pao Chicken
- Black Pepper Chicken
The 4 Bonus High Protein, Low Carb Choices
For those looking to balance their macros with high protein and low carb options, consider these 4 dishes that contain at least 15 grams of protein per serving and 15 grams of carbs or less:
- Steamed Ginger Fish
- Kung Pao Chicken
- Black Pepper Angus Steak
- Grilled Teriyaki Chicken
The Best Keto Choices at Panda Express
While Panda Express doesn’t have specifically “keto” dishes, the Super Greens side dish is the lowest in carbs and can be paired with a protein like Grilled Teriyaki Chicken or Black Pepper Angus Steak for a keto-friendly meal. Considering if you had a double entree of grilled teriyaki chicken (sauce omitted) and side of steamed veggies, this meal would have 38 grams of carbs and 72 grams of protein and 640 calories, not too bad.
Are There Sugar-Free Options at Panda Express?
No, Panda Express doesn’t offer completely sugar-free dishes, but the Super Greens and some of the grilled chicken options are lower in added sugars compared to other menu items.
What Are Some Diabetic-Friendly Choices at Panda Express?
For those managing diabetes, consider options like the Steamed Ginger Fish, Grilled Asian Chicken, or Black Pepper Chicken paired with Super Greens. These dishes are lower in carbs and can help maintain steadier blood sugar levels.
Tip: Remember, not all carbs are created equal. Complex carbs with fiber, like vegetables, can help maintain steady blood sugar levels. When managing carb intake, consider pairing carbs with proteins and healthy fats for better blood sugar control.
Building a Low Carb Meal at Panda Express
When creating your meal, consider a low-carb combination plate. Here’s a suggestion:
2-Item Entree Plate:
- Grilled Teriyaki Chicken
- Black Pepper Angus Steak
Side: Super Greens
Nutrition facts:
- 37 grams of carbs
- 58 grams of protein
- 575 calories
This combination offers a good balance of protein and vegetables while keeping the carb count low.
Wrapping Up: Enjoying Low-Carb Meals at Panda Express
In conclusion, maintaining a carb-conscious lifestyle doesn’t mean you have to avoid eating out altogether. As we’ve seen, Panda Express offers several delicious low-carb options that can satisfy your cravings without compromising your nutritional goals. By choosing wisely and balancing your plate, you can enjoy a fulfilling meal while staying on track.
First and foremost, remember that balance is key. It’s always a good idea to pair your protein and carbs with plenty of vegetables. This combination not only helps manage your carb intake but also ensures you’re getting a variety of nutrients.
Lastly, it’s important to note that while these options are lower in carbs, individual nutritional needs can vary greatly. Therefore, it’s always best to consult with a registered dietitian or your healthcare provider for personalized nutrition advice that fits your specific needs and health goals.
Get the Free Downloadable Handout!
So are you ready to put this information into practice? Download the FREE 3-page, full-color PDF handout packed with practical tips and strategies for healthy meal planning.
This handy guide will walk you through creating a healthy Southeast Asian plate, complete with a food list for each section to help you build a well-balanced meal. So what are you waiting for? Grab your free copy now.
