Keto-Friendly Panda Express Options (With Macros)

Following a keto diet doesn’t mean you have to skip your favorite fast-food chains — even Panda Express has menu choices that can fit within your low-carb lifestyle. While much of the menu is heavy on rice, noodles, and sugary sauces, a few smart swaps can help you stay in ketosis and still enjoy those familiar flavors.

In this article, we’ll break down:

• What makes a meal keto-friendly
• Which Panda Express menu items fit the keto diet
• Macro breakdowns for popular options
• Tips for building a keto meal using the Panda Express Nutrition Calculator

What Makes a Meal Keto-Friendly?

The keto (ketogenic) diet focuses on keeping carbs extremely low — usually 20–50 grams of net carbs per day — while emphasizing fat and protein. The goal is to train your body to burn fat for energy instead of glucose.

A keto-friendly meal should ideally contain:

• Moderate to high fat (from healthy sources)
• Moderate protein
• Very low carbohydrates (under 10g per meal, if possible)

At Panda Express, the biggest challenge is avoiding sugar-heavy sauces and carb-rich sides like rice, chow mein, or honey-glazed entrées.

Best Keto-Friendly Entrées at Panda Express

Here are some low-carb entrée options that work well for keto dieters — along with their approximate macros (calories, fat, protein, and carbs per serving).

Entrée	Calories	Fat (g)	Protein (g)	Net Carbs (g)	Keto Rating
Grilled Teriyaki Chicken (without sauce)	275	13	36	7	✅ Excellent
String Bean Chicken Breast	210	9	14	9	✅ Good
Mushroom Chicken	220	14	13	8	✅ Good
Broccoli Beef	150	7	9	8	✅ Good
Black Pepper Angus Steak	180	9	19	8	✅ Excellent
Super Greens (Side)	90	4	6	5	✅ Great keto side

Tip: Always request sauce on the side or ask for “no glaze” to reduce sugar and carb content.

Keto Meal Combos Under 15g Net Carbs

Here are a few keto meal combinations that stay flavorful and low-carb:

1. Grilled Teriyaki Chicken (no sauce) + Super Greens
→ Total: ~365 calories, 17g fat, 42g protein, 9g net carbs

2. Broccoli Beef + Super Greens
→ Total: ~240 calories, 10g fat, 15g protein, 8g net carbs

3. Black Pepper Angus Steak + Super Greens
→ Total: ~270 calories, 13g fat, 25g protein, 10g net carbs

These meals are satisfying, protein-rich, and won’t throw you out of ketosis.

Panda Express Foods to Avoid on Keto

To stay in ketosis, avoid these items — they’re high in sugar or starch:

• Orange Chicken (sugar-heavy glaze)
• Honey Sesame Chicken Breast
• SweetFire Chicken Breast
• Beijing Beef
• Chow Mein & Fried Rice
• Fortune Cookies and Soft Drinks

Even small portions of these can spike carbs beyond keto limits.

How to Use the Panda Express Nutrition Calculator for Keto

Your Panda Express Nutrition Calculator makes staying keto-friendly effortless:

1. Search your entrée (e.g., Grilled Teriyaki Chicken).
2. Add sides like Super Greens or none at all.
3. Check macros instantly — focus on total carbs and fat ratio.
4. Adjust portions or remove sugary sauces if macros exceed your target.
5. Save your combo so you can reorder easily next time.

By previewing your macros before ordering, you can keep total carbs low while ensuring you get enough fat and protein.

Expert Tips for Eating Keto at Panda Express

• Ask for “no sauce” or sauce on the side to cut hidden sugars.
• Add extra veggies like broccoli or cabbage for fiber and volume.
• Avoid rice and noodles completely — they’re carb bombs.
• Stick to grilled proteins like chicken or steak.
• Pair meals with water or unsweetened tea — skip sugary drinks.
• Track macros with your calculator or a food app to stay on target.

Final Thoughts

You don’t have to give up Panda Express to stay keto. With mindful ordering and the help of the Our Nutrition Calculator, you can build meals that are both satisfying and low in carbs.

Choose lean proteins, skip the sauces, and load up on Super Greens — your body (and your taste buds) will thank you.

Enjoy Panda Express the keto way — full of flavor, low on carbs, and completely in control.