Keto and Low Carb at Panda Express: What You Can Actually Eat in 2026

The ketogenic diet has become one of the most popular eating approaches in recent years, and for good reason many people find it effective for weight loss, blood sugar management, and sustained energy levels throughout the day. But eating keto at a fast food restaurant is notoriously difficult. Most fast food menus are built around bread, rice, noodles, and starchy sides, all of which are off-limits on a ketogenic diet.

Panda Express is no exception to this challenge. The menu features a lot of rice, noodles, and sauces with significant sugar content. However, with the right knowledge, it is possible to put together a low-carb or even keto compatible meal at Panda Express. This guide gives you exactly what you need to know.

Understanding Keto Basics

A standard ketogenic diet typically limits net carbohydrates to between 20 and 50 grams per day. Net carbs are calculated by subtracting fiber from total carbohydrates. Staying within this range puts your body into ketosis, a metabolic state where it burns fat for fuel instead of glucose.

For reference, a single serving of Panda Express Fried Rice contains 87 grams of carbohydrates. That alone would exceed the daily carb limit for most people on a strict keto diet. Orange Chicken has 53 grams of carbs per serving. Even Chow Mein comes in at 80 grams of carbs.

This means the standard Panda Express ordering approach is completely incompatible with keto. But with smart substitutions, things look much better.

The Best Low Carb Options at Panda Express

Lowest Carb Entrées

Entrée

Total Carbs

Net Carbs (approx.)

Grilled Teriyaki Chicken

12g

11g

Broccoli Beef

13g

10g

String Bean Chicken Breast

13g

10g

Mushroom Chicken

13g

10g

Kung Pao Chicken

17g

14g

Black Pepper Chicken

21g

19g

Grilled Teriyaki Chicken is your best friend on a low carb diet at Panda Express. At 12 grams of total carbs, it is the most keto compatible entrée available. The chicken is grilled rather than breaded, which eliminates the significant carb content that comes from breading and starchy sauces.

Broccoli Beef and String Bean Chicken Breast are also solid options. Both come in around 13 grams of carbs, and both are relatively high in protein and fiber from the vegetables, which means the net carb count is even lower.

The Only Keto-Friendly Side: Super Greens

Side

Total Carbs

Super Greens

11g

Steamed White Rice

83g

Chow Mein

80g

Fried Rice

87g

Super Greens is the only side option at Panda Express that is remotely compatible with a low carb or keto diet. At 11 grams of total carbs with significant fiber content, the net carb count comes out to roughly 6–7 grams. Every other side option has between 80 and 87 grams of carbohydrates, which is more than most keto dieters eat in 3–4 days combined.

What a Keto Compatible Panda Express Meal Looks Like

Option 1: The Basic Keto Bowl

• Super Greens (~7g net carbs)
• Grilled Teriyaki Chicken (~11g net carbs)
• Total net carbs: ~18g

This combination is actually keto compatible for most people. It delivers good protein, vegetables, and keeps net carbs under 20 grams.

Option 2: Low Carb Double Protein Plate

• Super Greens (~7g net carbs)
• Grilled Teriyaki Chicken (~11g net carbs)
• Broccoli Beef (~10g net carbs)
• Total net carbs: ~28g

This one pushes slightly above strict keto limits but is very reasonable for a low carb approach. If you are not strictly keto but are simply trying to reduce carbs, this is an excellent balanced meal.

Option 3: String Bean Chicken Focus

• Super Greens (~7g net carbs)
• String Bean Chicken Breast (~10g net carbs)
• Mushroom Chicken (~10g net carbs)
• Total net carbs: ~27g

Another low carb combination with high protein content and a variety of vegetables.

The Sauce Problem on Keto

One of the biggest hidden carb sources at Panda Express is the sauces. Many entrées are cooked with sweet sauces that contain significant sugar content. Here is what to watch:

• Orange Chicken sauce: Very high in sugar this is what gives Orange Chicken its signature sweet flavor, but it also adds significant carbs
• Beijing Beef sauce: Also high in sugar
• Teriyaki sauce: Contains sugar, but in smaller amounts relative to the protein content of the dish

If you are being very strict about carb intake, you can ask for entrées to be prepared with less sauce or sauce on the side. This gives you control over how much sweet sauce you actually consume.

Items to Completely Avoid on Keto

Some menu items are completely off limits for anyone following a ketogenic or strict low carb diet:

• Fried Rice: 87g carbs
• Chow Mein: 80g carbs
• Steamed White Rice: 83g carbs
• Orange Chicken: 53g carbs
• Beijing Beef: 57g carbs
• Honey Walnut Shrimp: 35g carbs
• Spring Rolls: 18g carbs per piece
• Egg Rolls: 20g carbs per roll

Is Panda Express Really Keto Friendly?

The honest answer is: it can work, but it requires significant customization and menu navigation knowledge. Panda Express was not designed with keto in mind it is a Chinese-American fast food concept where rice and noodles are central to the experience.

That said, if you are following a moderate low carb approach rather than strict keto, Panda Express is actually quite workable. The combination of grilled proteins and vegetable based sides gives you a genuinely nutritious meal that happens to be low in carbohydrates.

For strict keto followers who want to keep net carbs under 20 grams per day, the options are limited but they do exist. The key is to order Super Greens as your side and choose from the grilled or lightly sauced protein entrées.

Practical Tips for Ordering Keto at Panda Express

1. Always start with Super Greens This is non negotiable on keto. No other side is remotely compatible with a low-carb diet.

2. Choose grilled over breaded Grilled Teriyaki Chicken is significantly lower in carbs than breaded options like Orange Chicken because the breading adds a substantial amount of carbohydrates.

3. Ask about sauce options Asking for less sauce or sauce on the side reduces the sugar content of your meal without sacrificing all the flavor.

4. Skip the appetizers Spring rolls, egg rolls, and cream cheese rangoon are all high in carbs and add unnecessary carb load to your meal.

5. Check the nutrition calculator before ordering Use the nutrition tool on this site to see the exact carb count for any combination before you commit. It is the fastest way to verify that your order fits your daily carb budget.

Final Thoughts

Eating keto or low carb at Panda Express is challenging but absolutely possible if you know what to look for. The key principles are simple: always choose Super Greens as your side, focus on grilled or lightly sauced proteins, and avoid anything breaded, fried, or paired with heavy sweet sauces.

For best results, use the nutrition calculator on this site to build your low-carb meal before you order. You can see the exact carb count for any combination and confirm that it fits within your daily carb limit.