Stay Keto at Panda Express With These Menu Items!

Before the keto police get upset, no, fast food keto foods are not the best quality. A well-formulated ketogenic diet packed full of micronutrients, healthy fats, and high-quality protein sources are optimal, but it’s not always 100% realistic. We understand that you are human and whether you are on the go, a busy mom, or just need a quick bite to eat, sometimes fast food is your only option. 

Staying keto at McDonalds, Burger King, and Chick-Fil-A may all be pretty straightforward, but when it comes to Panda Express, keto items may not be as obvious. Let’s go over how to stay keto at Panda Express!

Keto Menu Items at Panda Express

All of these menu items can be included on a ketogenic diet; however, they are all on the high spectrum of carbs per meal. If you follow a strict under 20g of net carbs a day diet, you will definitely have to make sure your other meals throughout the day are lower in carbohydrates to accommodate for this meal. ^[1]

Black Pepper Angus Steak

This entree includes steak, broccoli, onions, red bell peppers, and mushrooms in a black pepper sauce. The onions, peppers, and sauce bring this entree up to 9g of net carbs per 5.1 oz serving. This dish is one of the higher-protein entrees, packing 180 calories, 7g of fat, and 19g of protein.

Broccoli Beef

This classic dish includes beef & broccoli covered in a ginger soy sauce. This entree is 150 calories, 7g of fat, 11g of net carbs, and 9g of protein for a 5.4 oz serving.

Grilled Teriyaki Chicken

Despite teriyaki typically being packed full of sugar, this grilled teriyaki chicken entree is actually one of the lowest carb entrees at Panda Express. One 6oz serving contains 300 calories, 13g of fat, 8g of net carbs, and a whopping 36g of protein.

Mushroom Chicken

Mushrooms, chicken, zucchini, and ginger sauce are all tossed and cooked together to prepare Panda Express’ Mushroom Chicken. This dish is 220 calories, 14g of fat, 9g of net carbs, and 13g of protein per 5.7oz portion.

String Bean Chicken Breast

This entree includes chicken breast, onions, and string beans all cooked in a ginger soy sauce. One 5.6 oz serving is 190 calories, 9g of fat, 9g of net carbs, and 14g of protein.

Foods to Stay Away From At Panda Express

The most obvious foods to stay away from at Panda Express, or any Asian restaurant, are carb-heavy many items like rice, noodles, egg rolls, and any fried meats. What you may not think about is how sugary the sauces are as well. Even if the meat is grilled instead of battered and fried, many sauces (like sweet & sour, teriyaki, and orange chicken sauce) are packed full of carbs.

Be careful when it comes to added sauces and make sure to check the nutrition information for anything you decide to order! If ordering any of the entrees mentioned above, we recommend lightly patting off some of the excess sauce with a napkin in order to reduce sugar intake.

How Do You Stay Keto at Panda Express?

Comment below and share your best tips for choosing low-carb options at Asian restaurants.