As the ketogenic (keto) diet gains popularity, more people are looking for low-carb options when dining out. Many fast-food chains are catching on and offering keto-friendly options, but what about Panda Express? Known for its iconic Asian-inspired dishes, Panda Express might not be the first place you think of for a keto meal. However, with a bit of knowledge and strategy, you can enjoy a meal that fits your keto goals. In this article, we’ll focus specifically on Panda Express’s grilled chicken options and whether they align with a keto diet.
What is the Keto Diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that aims to push your body into ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. To reach and maintain ketosis, keto dieters typically keep their carb intake to under 50 grams per day, sometimes even lower. This requires paying close attention to the nutritional information of every meal, especially when eating out.
Panda Express and Keto: Is It Possible?
Panda Express is known for its flavorful sauces and rice-based dishes, but these can often be carb-heavy, making them tricky for keto dieters. While the restaurant isn’t specifically designed with keto-friendly options, some choices on the menu can fit within a low-carb meal plan, especially if you’re willing to make modifications.
The grilled chicken options at Panda Express, like their Grilled Teriyaki Chicken, often seem like a promising choice due to their high protein content and absence of breading. But are they really keto-friendly?
Analyzing Panda Express Grilled Teriyaki Chicken
Panda Express’s Grilled Teriyaki Chicken is a popular option for those seeking a healthier choice compared to battered or fried items. Let’s break down the nutritional profile and see if it fits into a keto diet.
Nutritional Facts
According to Panda Express’s nutritional information, a serving of Grilled Teriyaki Chicken contains:
Calories: 300
Protein: 36 grams
Fat: 13 grams
Carbohydrates: 8 grams
Fiber: 1 gram
Sugars: 6 grams
At first glance, the Grilled Teriyaki Chicken seems relatively low in carbs, which might seem keto-compatible. However, the presence of 6 grams of sugar is notable and raises some red flags for strict keto followers.
Hidden Carbs in the Sauce
The main issue with the Grilled Teriyaki Chicken is the sauce. Teriyaki sauces are typically sweet, as they’re made with sugar, soy sauce, and other flavorings. This added sugar can quickly add up, taking a toll on your daily carb limit.
For keto dieters, sauces and dressings are often hidden sources of sugar and carbs, so it’s essential to be cautious. If you’re determined to stay under your carb limit, it might be wise to ask for the sauce on the side or skip it altogether.
Is Grilled Teriyaki Chicken at Panda Express Keto-Friendly?
In its original form, Panda Express’s Grilled Teriyaki Chicken is not strictly keto-friendly due to the added sugar in the sauce. However, if you request it without sauce or with the sauce on the side, the carb content decreases significantly, making it a more keto-compatible option.
Here’s how you can enjoy Grilled Teriyaki Chicken on keto:
Request no sauce or sauce on the side. By reducing or eliminating the sauce, you cut out most of the carbs and sugar, bringing it closer to keto standards.
Pair it with steamed vegetables. Adding low-carb veggies like broccoli or string beans helps add fiber and nutrients while keeping carbs low.
Other Keto-Friendly Options at Panda Express
While Grilled Teriyaki Chicken can be modified to suit a keto diet, Panda Express offers a few other items that may work for low-carb diners.
Super Greens
Panda Express offers a Super Greens side that includes broccoli, cabbage, and kale. This is one of the most keto-friendly sides available, providing a nutritious, low-carb addition to your meal. According to Panda Express, a serving of Super Greens contains:
Calories: 90
Carbohydrates: 7 grams
Fiber: 4 grams (net carbs: 3 grams)
This makes it an excellent choice for a keto meal, as it’s low in net carbs and high in fiber.
Grilled Asian Chicken (If Available)
While the Grilled Asian Chicken isn’t always available at all Panda Express locations, it’s another grilled option with less sauce and fewer carbs compared to the Grilled Teriyaki Chicken. If you’re lucky enough to find it, it can be a great alternative. Always check with your local Panda Express to see if this item is offered.
Tips for Ordering Keto at Panda Express
Sticking to a keto diet at a fast-food restaurant can be challenging, but with these tips, you can make it work at Panda Express.
1. Customize Your Order
The key to eating keto at Panda Express is customization. Don’t be afraid to request modifications like skipping the sauce, asking for extra veggies, or opting for grilled proteins instead of fried. Panda Express employees are generally accommodating and can help you make the meal work for your dietary needs.
2. Avoid Breaded and Fried Items
Breaded and fried items, like Orange Chicken or Honey Walnut Shrimp, are high in carbs and sugars and don’t fit a keto diet. Stick to grilled options, as these tend to have fewer carbs.
3. Watch Out for Sugary Sauces
As we’ve seen with the Grilled Teriyaki Chicken, sauces can be a hidden source of carbs and sugar. Whenever possible, ask for the sauce on the side, or skip it entirely. Consider bringing your own low-carb sauce or seasoning if you want extra flavor without the carbs.
4. Skip the Rice and Noodles
Rice and noodles are high in carbs and aren’t keto-friendly. Instead, go for a double portion of Super Greens or add more grilled protein to your meal. This will help keep your carb count low while still filling you up.
5. Add Healthy Fats
Keto dieters need to prioritize healthy fats. Unfortunately, Panda Express isn’t known for high-fat options, so consider supplementing with a small side of avocado or a handful of nuts if you’re taking your meal to go. Alternatively, drizzle a bit of olive oil on your Super Greens if you’re eating at home.
Sample Keto Meal at Panda Express
Here’s an example of a keto-friendly meal at Panda Express:
Grilled Teriyaki Chicken (no sauce or sauce on the side)
Double serving of Super Greens
This combination provides a low-carb, high-protein, and fiber-rich meal that will fit within most keto guidelines. If you need extra fat, consider adding avocado, olive oil, or cheese to your meal after taking it home.
Final Verdict: Is Panda Express Grilled Chicken Keto?
The answer is yes, with modifications. The Grilled Teriyaki Chicken at Panda Express can be made keto-friendly if you ask for no sauce or have it on the side. Pairing it with low-carb Super Greens makes it a balanced option that aligns with keto goals.
While Panda Express isn’t the most keto-friendly restaurant, with a bit of creativity, you can enjoy a meal that won’t throw you out of ketosis. Just remember to watch out for sauces and make modifications to keep carbs low. With these strategies, you can satisfy your craving for Panda Express while sticking to your keto diet!
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