Are you a fan of Chinese fast food like Panda Express? Here’s how to enjoy It on a low-carb diet. This guide will walk you through the specific challenges that can make indulging in their delicacies more difficult than at other fast-food restaurants while following a keto lifestyle.
Since this restaurant serves its food à la carte, it is less customizable than many other fast-food menus. This can make eating here while on a keto diet seem particularly difficult since you won’t be able to request your order with or without certain ingredients. Keep in mind that your choices will be limited, and you’ll need to be mindful of portion sizes and side dishes to keep it low-carb.
The Best Keto-Friendly Panda Express Menu Items
When you're ordering at this place, here are our favorite keto-approved choices to consider:
1. Grilled Teriyaki Chicken
This dish is our top pick for a reason – with just 8 grams of net carbs, it’s the most keto-friendly option on the Panda Express menu. It features delicious, bite-sized grilled chicken marinated in teriyaki sauce.
If you are looking for a little more variety, you can complement it by adding a side of Super Greens, a healthy mix of broccoli, kale, and cabbage.
2. Black Pepper Angus Steak
If you’re searching for the most filling option, this meal is probably it. You will get a wok-seared steak with baby broccoli, onions, red bell peppers, and mushrooms, all topped with a piquant black pepper sauce. The amount of steak is plentiful, and the vegetables are satisfyingly crunchy.
3. Kung Pao Chicken
This traditional Chinese meal is one of the more popular Panda Express items, and for a good reason. With its combination of tender chicken, colorful vegetables, peanuts, and chili peppers, it is another dish that packs a savory punch and will leave you fully satiated.
4. Mushroom Chicken
Are you craving something a little lighter than the Angus steak and a lot less spicy than Kung Pao Chicken? Then this tasty medley of chicken, mushrooms, and zucchini, all wok-tossed in a mild ginger soy sauce, might be the perfect keto-friendly choice.
5. String Bean Chicken Breast
This combo of flavorful chicken breast, string beans, and onions, all immersed in a ginger soy sauce, is a calorie-light option that’s bursting with both sweet and savory goodness.
6. Firecracker Shrimp
This indulgent item features large, juicy shrimp, string beans, red and yellow bell peppers, onions, and whole dried chilies. It’s a colorful combo wok-tossed in a savory black bean sauce.
While some dedicated Panda Express eaters say that this meal isn’t all that spicy, they still agree that it is very tasty, with a rich and complex flavor.
7. Black Pepper Chicken
This dish of marinated chicken, celery, and onions in a robust black pepper sauce might divide keto dieters. On one hand, it’s high in carbs and not particularly keto-friendly while simultaneously being low in calories and not very filling. On the other hand, it is zesty and delicious, so as long as it fits into your daily macros, you can still enjoy it as an occasional indulgence.
8. Broccoli Beef
If you haven’t consumed many carbohydrates already and aren’t particularly hungry, then this classic favorite of tender beef and crunchy broccoli in ginger soy sauce will suffice. However, since it’s already packed with carbs, you can’t pair it with any available sides without edging dangerously close to non-keto-friendly territory.
9. Super Greens
It is the only keto-approved side on their menu. This features a healthy mix of greens (broccoli, kale, and cabbage) that complements any keto-friendly items on our list. Nevertheless, if you want to stay on track with your daily keto goals, it’s best to pair it with meals from this guide that are lower in carbs.
Best Tips for Eating Keto at Panda Express
Things to Watch Out For
Maintaining a keto diet involves more than choosing the right dishes; it's also about being aware of less obvious dietary traps. Here's what to look out for to ensure your meals stay within your low-carb goals.
1. Sodium Content
Numerous health organizations recommend limiting sodium intake due to its association with high blood pressure and other health issues. Many fast-food items contain high levels of sodium because they are often breaded or soaked in high-sodium sauces.
Read this article from the National Institute of Health to learn more about controlling your sodium intake. This can be your first step towards managing sodium levels while enjoying fast-food meals.
2. Hidden Carbs in Sauces
While following a keto lifestyle, it is important to be mindful of hidden carbs, which are often present in sauces, so these seemingly innocent additions can quickly derail your carb goals. Since Panda Express doesn’t allow you to choose or skip them, we’ve ensured that the nutritional information in this guide already accounts for the sauces included in listed meals.
Homecooked Alternative Recipes for Panda Express
If you're interested in making delicious homemade recipes resembling Panda Express items, then we have some ideas for you.
Keto Kung Pao Chicken
Get ready to fall in love with this dish that captures all the vibrant flavors of Chinese cuisine in a keto-friendly way. This recipe is a total crowd-pleaser, whether you serve it solo or with a side. It's packed with taste and is sure to become a new favorite. Ready to try it?
View full recipe
Keto Salt and Pepper Shrimp
Gear up for some delicious Keto Salt and Pepper Shrimp! This easy, gluten-free, and low-carb recipe is perfect whether you're whipping up appetizers or a main dish. With crispy shrimp seasoned just right with a mix of spices, it's sure to become your new favorite. Ready to get started? Let’s jump into the recipe!
View full recipe
Keto Asian Green Beans
Ready to explore some tasty, healthy Asian-inspired eats? Try our Asian green beans. Perfect for pairing with any Asian meal, these vibrant and tasty beans will have you hooked from the first bite. Let’s get cooking and bring a burst of flavor to your table!
View full recipe
Keto Beef and Broccoli
This recipe offers a deliciously rich taste infused with traditional Chinese flavors. It is quick and ideal for meal prep or weeknight dinners. Be sure to try this one-pan wonder and let us know how it turns out.
View full recipe
Conclusion
Sticking to a keto diet at Panda Express is doable with the right knowledge and some careful choices. Remember, it's all about picking the best options and watching out for hidden carbs and excess sodium. Don’t be shy about skipping the sauces and sugary drinks to keep things low-carb. With these tips, you can enjoy a tasty, keto-friendly meal without the guilt.
Frequently asked questions
The post Mastering the Keto Diet at Panda Express: What to Order appeared first on Cast Iron Keto.
By: Cast Iron KetoTitle: Mastering the Keto Diet at Panda Express: What to Order
Sourced From: www.castironketo.net/blog/keto-panda-express/
Published Date: Thu, 09 May 2024 12:34:16 +0000
Frequently Asked Questions
What is lazy keto vs keto?
Understanding the difference between lazy keto or keto is crucial to determining which one suits your lifestyle and needs. Traditional ketogenic diets are more beneficial for weight loss, mental clarity and energy regulation. They are higher in fats, moderately protein and lower in carbs. Lazy keto is an easier approach that has no restrictions on carbs.
Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. It is often used as a starting point for people who are new to keto.
Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. Lazy keto, as its name implies, is a more relaxed approach to low-carb eating. It doesn't require precise calculations and requires less research.
In short, the traditional ketogenic diets offer intensive but high-quality results. The lazy keto diet offers an alternative option for those who can't commit to a consistent diet plan.
What is the suggested lazy keto diet?
Beginning your keto journey can be an exciting but intimidating endeavour. It is easy to become overwhelmed with all the nutrition advice, websites, and books available. This is where the lazy keto diet comes in.
A lazy keto diet does not require you to track every macronutrient. Instead, it focuses on reducing your net carbohydrate intake to between 25-50 grams per day to reach and maintain ketosis. Because you don't need to monitor your macronutrients or caloric intake, this approach is much more flexible than traditional keto diets.
In simple terms, a lazy ketogenic eating plan allows you to skip tracking macros. Instead, it encourages you to eat whole foods low in carbs that you enjoy most.
This may be the right option for you if you are looking for a simpler way to live low-carb without having to sacrifice delicious meals or lose important nutrients. Lazy Keto is a great option for people who are just starting out on their health journeys and don't have the time or knowledge to understand keto nutrition plans. It also works well for people who need a break from counting macros every day, but still want to achieve their weight loss goals.
Is it possible to consume alcohol while following the keto diet
A sensible approach to the keto diet is to question what you can or cannot do while limiting carbohydrates. A careful look should be taken when consuming alcohol.
It all depends. Many alcoholic drinks are not suitable for keto, and some may be more keto-friendly than others. The type, quantity, and grain content of alcohol can impact your daily carb intake.
Make sure you choose carefully and realize that even though an alcohol beverage does not contain visible carbs, this doesn't mean that it is compatible with the keto lifestyle. In fact, it could still raise your blood sugar. It is important to consider other factors like calories before making a purchase.
Moderation is also important when you drink alcohol on a low carb diet. This allows for maximum benefits and minimizes potential side effects that can hinder your weight loss efforts.
Informed decisions lead to better decisions. Make sure you pay close attention before you decide to drink a low carb beverage.
Can I eat a dairy-free, keto diet?
Absolutely! You can! The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. To stay within your guidelines, you can choose from many plant-based options.
First, find the proteins and fats that work for you. Alternatives to traditional dairy sources such as butter include avocado oil (tahini), coconut oil, nut butter, and tahini. As an alternative source of protein, meat substitutes such as tempeh or tofu can be used. Nuts are great for their crunchy texture.
For sweets, coconut milk and plant-based yogurts can be used as a substitute for heavy cream or cream. You can also add honey or sugar to sweeten the dish. Vegan cheese made from cashews, macadamia nuts or macadamia nuts may be a good alternative to dairy cheese.
When making your dishes standout, don't forget about other seasoning options! You can add flavor to your food with herbs, spices, vinegar, or citrus juices. As long as you remember the principles of the ketogenic diet while simultaneously recognizing tasty solutions around those food restrictions, you'll be able to maintain a successful dairy-free keto plan!
Can you eat oatmeal on keto?
Finding answers to unanswered queries can be hard. Many people feel lost and overwhelmed when it comes down to choosing the right foods for the keto diet. You'll notice this especially with oatmeal, which has a lot of carbs.
Oatmeal can, contrary to popular belief, be successfully integrated into a keto diet if you have the right circumstances. It all depends what type you buy, and how many you consume.
You need to look at the ingredients, such as nuts, seeds and other low-carb add-ons, that are combined into one deliciously nutritious dish. Pure oats have a high content of fibre, protein, vitamins and minerals. This makes them very suitable for keto.
You'll also want to keep a watchful eye on portions when adding oats to your daily menu. Do not try to run a marathon or overindulge in every overnight meal. Be mindful of your portion sizes and maximize the flavour potential of innovative ingredients like coconut milk and chia seed.
If you follow the correct steps, oatmeal can serve as an alternative breakfast option to Keto. You don't have to compromise your principles for taste. Proper prep can bring you serious results.
What is a typical ketogenic meal?
A ketogenic diet is a great way to eat. Think of it like regular healthy eating, but with a twist. One twist is to eliminate processed carbs and replace them by high-quality oils and fats.
You'll enjoy the numerous health benefits this diet offers, such as improved energy, cognitive performance and better digestion. All this while enjoying great tasting meals.
What does a delicious ketogenic meal look? This could be grilled salmon served over fresh Kale with parmesan cheese and paired with roasted cauliflower drizzled with olive oil. Finished off with freshly cut herbs. It might be an omelet stuffed with bacon bits and bell peppers.
It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! Go ahead, get in the kitchen! Explore new flavours and try healthy recipes to improve your quality of life.
Statistics
- Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
- But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
External Links
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- Implementing a low-carbohydrate, ketogenic diet to manage type 2 diabetes mellitus - PubMed
- PubMed: "Eggs don't increase cardiovascular disease risk and can be safely eaten"
How To
Common Mistakes to Avoid when on a Ketogenic Diet
The key to success is following a ketogenic diet. People still make common mistakes on their ketogenic journey. These can adversely affect their progress.
It is vital to pay attention what food you eat and how often. Poor choices of carbs or too much fat can cause weight gain and lower ketone levels. It is important to keep track of your daily intake of carbohydrates, protein, and fat for each meal.
Hidden carbs can be a real problem if you happen to ingest them. Hidden carbs can be found in processed meats, parmesan cheese and other seemingly innocent foods. It's crucial to carefully read labels. Also, be wary when eating out, as restaurant meals often exceed recommended carb limits due to added sauces or starches like rice or potatoes.
It can be a problem to stick to a ketogenic diet if you do not drink enough water. The body requires a lot of fluids during the process of ketosis, especially during the induction phase, while adjusting to fasting. Failure to follow this simple rule could cause negative side effects like headaches and fatigue.
Do not expect miracles overnight. It takes time before the body can burn fats instead of glucose. You should be patient with yourself, as you join this "keto community." To stay motivated, keep track and appreciate the fact that it may take some time.
Resources:
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