Vegetarian & Gluten-Free Panda Express Meals (2025 Menu Update)
Eating out as a vegetarian or following a gluten-free diet can be tricky, especially at fast-casual chains. Panda Express, known for its Chinese-American favorites, offers a variety of meals that cater to both vegetarian and gluten-free diets. With the 2025 menu update, it’s easier than ever to enjoy flavorful meals without compromising dietary needs.
In this guide, we’ll cover:
- Top vegetarian & gluten-free entrées
- Side options that complement these diets
- Tips for customizing your meal
- Nutritional insights for healthier choices
Best Vegetarian Entrées at Panda Express
Vegetarian options at Panda Express are not only plant-based but also satisfying for anyone looking to reduce meat consumption. Here are the standout choices:
| Entrée | Calories | Protein (g) | Notes |
|---|---|---|---|
| Super Greens | 150 | 5 | Broccoli, kale, cabbage; perfect as a main or side |
| Eggplant Tofu Stir Fry | 200 | 12 | High in protein and fiber, made without meat |
| Kung Pao Tofu | 300 | 18 | Gluten-free if sauce is modified (request GF sauce) |
| Veggie Spring Rolls | 190 | 4 | Can be enjoyed as a snack or side, check for cross-contact with gluten |
Gluten-Free Entrées
Gluten-free meals are a priority for those with celiac disease or gluten sensitivity. While some sauces contain soy or wheat, several entrées are naturally gluten-free or can be modified:
| Entrée | Calories | Protein (g) | Gluten-Free Notes |
|---|---|---|---|
| Broccoli Beef | 150 | 9 | Request no soy sauce or GF alternative |
| String Bean Chicken Breast | 210 | 14 | Gluten-free if sauce is omitted |
| Black Pepper Angus Steak | 210 | 19 | Naturally gluten-free if sauce is removed |
| Grilled Teriyaki Chicken | 275 | 36 | Opt for GF sauce or sauce on the side |
Tip: Always ask for sauces on the side to ensure your meal remains gluten-free.
Gluten-Free & Vegetarian Sides
Sides play a crucial role in making your meal both satisfying and compliant with dietary restrictions:
- Super Greens: Gluten-free and vegetarian; packed with vitamins.
- Steamed White Rice: Naturally gluten-free and pairs well with any entrée.
- Steamed Brown Rice: Offers more fiber than white rice and is also gluten-free.
- Fresh Fruit Cups: A light and naturally gluten-free option.
Avoid sides like Chow Mein or Egg Rolls as they contain wheat.
Tips for Customizing Your Meal
To make your Panda Express meal fully vegetarian or gluten-free:
- Request sauces on the side – Many sauces contain soy, wheat, or gluten.
- Double-check menu updates – The 2025 menu occasionally adds new sauces or fried items that may not be gluten-free.
- Mix and match – Pair a vegetarian entrée with a gluten-free side for a balanced meal.
- Ask staff about preparation – Cross-contact can occur; staff can often help reduce risk.
Nutritional Insights
A vegetarian or gluten-free meal doesn’t mean sacrificing protein or flavor:
- Protein: Options like Kung Pao Tofu or Grilled Teriyaki Chicken (GF) deliver substantial protein.
- Fiber: Super Greens and brown rice are fiber-rich, promoting digestion and fullness.
- Calories: Many vegetarian and gluten-free meals are moderate in calories, ideal for maintaining or losing weight.
Final Thoughts
Eating vegetarian or gluten-free at Panda Express is simpler than ever thanks to menu updates and customizable options. By being mindful of sauces and sides, you can enjoy flavorful, nutritious meals that align with your dietary needs.