Keto Panda Express: How To Order Keto Chinese Food (Full Menu Breakdown)

Keto Panda Express: How To Order Keto Chinese Food (Full Menu Breakdown)

October 17, 2019 19 By William Morgan


I love Chinese food ladies and gentlemen
we have arrived okay guys so as you can
see there’s quite a bit of options thank
you okay so let’s give it a shot what’s
going on guys
Carlo Macapinlac here from
NewbieFitnessAcademy.com and in this episode
of Keeping It Keto
we’re gonna go to Panda Express before
we get started make sure you hit that
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content just like this okay when I was
doing my research on this Panda Express
has quite a bit of options when it comes
to entrees and some of them are
definitely not keto even the ones that
you might think would be low carb so
we’re gonna order a few entrees we’re
gonna try it and then we’re gonna go
through the rest of the menu together
alright let’s get some Chinese food
I love Chinese food ladies and gentlemen
we have arrived okay guys so as you can
see there’s quite a bit of options here
at Panda Express and you definitely want
to be smart about it quick tip don’t be
scared to ask for tasters when you’re
ordering thank you mmm it’s really good
oh it’s spicy
yeah can I please get a bowl and I’ll
get some mixed vegetables and Kung Pao
chicken please and then I’ll get a small
entree do you have broccoli and beef and
broccoli
I’ll have that as a small entree I’ll
get another small entree of mushroom
chicken please
okay so that is the beef and broccoli
looks really good
it’s the mushroom chicken can’t wait to
try that and there’s three different
ways you can order you can get a bowl a
plate and a bigger plate so I definitely
just got a bowl so that’s one entree and
one side okay so we’re gonna go through
this together in a little bit but things
like anything that has the word sweet in
it is definitely not low-carb it’s
delicious but yeah you’re kind of just
gonna want to stay away from it okay so
that’s their version of their grilled
teriyaki chicken that’s the sign right
there that’s probably the safest option
that you can get when you’re at Panda
Express it’s kind of a dead giveaway so
we’re gonna skip it and we’re actually
gonna try the entrees here another dead
giveaway is that you definitely want to
skip any sauce of any sort because
that’s honestly just liquid sugar
I know it’s delicious but it’s not keto
the only acceptable side that you can
get at Panda Express are the mixed
vegetables so I got a bowl it comes in that
nice little decent-sized bowl right
there that’s definitely keto and then I
got it with an order of kung pao chicken
which looks delicious thanks appreciate
it
okay so we got the loot can’t wait to try it
okay so let’s talk about everything that
we got we’ve got our Panda Express Bowl
right here so this is one entree and one
side so it’s the perfect meal if you ask
me it’s a lot of food really heavy and
then we’ve got our two side entree see
guys isn’t this the cutest thing on the
planet and then I got two of them that
we’re gonna try in a second okay so
let’s try the panda bowl first comes in this
nice little to go box oh my god
careful there okay so we have an order
of their mixed vegetables and an order
of kung pao chicken
okay so let’s give it a shot let’s get a
nice little piece of chicken and
zucchini first
hmm Wow okay that’s really spicy
definitely has some kick to it so let’s
try this again it’s really tasty you
guys this is honestly like kung pao
chicken
is a staple of any Chinese food or
Chinese fast food restaurant so I’d be
remiss if I didn’t try it wow this is
really good this is a lot of food you
guys like the box doesn’t look like the
biggest but trust me they stuff this
thing
nice big piece of broccoli here okay
that is nice and fresh wow this is
really good you guys 10 out of 10 would
order this again the spice is just
enough the broccoli is nice and crunchy
and the chicken is really tender
okay so I’ve had a few bites of this
already and I’m not even halfway through
this box so as you can see there’s
enough food here you guys
okay so let’s talk about some numbers
the kung pao chicken again classic has
290 calories but most importantly it
had 12 net carbs so not too bad there’s
definitely a lot of food there and then
the mixed vegetables has 70 calories as
expected because vegetables are very
very low calories with 8 grams of net
carbs so add those together and that
little panda Bowl had 360 calories and
20 grams of net carbs so definitely keto
you can definitely stay on keto if you
eat at Panda Express next we’re gonna
try one of our side entrees in case
you’re not feeling the kung pao chicken
okay so this is the broccoli beef as you
can see and we’re just gonna give it a
shot here we’re just gonna try to
because I’ve already had a few bites of
broccoli here it’s really good this is
awesome they actually gave me mostly beef
here and like a giant piece of broccoli
all the protein again you guys the
broccoli is cooked perfectly nice and
crunchy and the beef has lots of flavor
and it’s nice and tender. Wow. There’s
something about Chinese food it’s
literally the tastiest food on the
planet okay that’s really good okay so
the broccoli beef has 150 calories and
only 11 grams of net carbs so very low
calorie not that that matters in this
scenario and very low on the carb count
so it’s definitely another great option
next this is our mushroom chicken so the
mushroom chicken has chicken mushrooms
zucchini tossed in some ginger soy
sauce it smells really good see we’re
gonna try this now I’m gonna try a piece
of mushroom piece of chicken
super tasty. Wow. Okay so all three
dishes so far you guys I would order these
like every day if I could really good a
little saucy so we’re gonna talk about
that in a second here
but yeah so far lots of flavor
chicken again super tender cooked
perfectly let’s try out giant pieces of
zuchini here
this is awesome okay so the mushroom
chicken had 220 calories and 10 grams of
net carbs again another another great
keto option if you’re eating at Panda
Express so now you can kind of see how
this works right so if you let’s say
order a side of mixed vegetables which
had 8 grams of net carbs and then you just
ordered one of these three entrees that
I just sampled right you can keep it
keto you still have plenty grams left
for the day for your carb intake and you
don’t have to ruin your diet just
because you’re eating fast food again
there is always around it it’s only your
imagination that’s limiting you from
staying on keto when you’re eating out
all right let’s look at the rest of the
menu here okay we are now on the Panda
Express menu and let’s just go through
this in order so the first section is
build your own what I would recommend
you guys is to get a bowl so that would
be one side and one entree and I’m gonna
do a little math to show you why in a
second here but yeah definitely not a
plate definitely not a bigger plate if
you’re on keto next recommended meals
we’re gonna skip all of these because
they all come with rice that’s why again
we’re gonna build our own and we’re
gonna choose a bowl one side and one
entree and I’m going to tell you which
entrees to pick in a second here next
appetizers so they have three appetizers
here and they’re all high in carbs like
the chicken egg roll for example even if
you count the net carbs that’s 18 grams
of net carbs for one chicken egg roll so
that is not a good bang for your buck in
terms of keeping your carb count low and
it’s the same thing with the veggie
spring roll and the cream cheese rangoon
so we’re gonna skip all those three okay
now we’re on the ala carte menu so first
we’re just gonna start with what you can
order when you’re on keto basically if
you’re going through this yourself
anything with the wok smart symbol is
keto okay so there’s one two three four
five six options here and we’re gonna go
through all of them so first one the
grilled teriyaki chicken it has eight
grams and net carbs and all of those net
carbs you guys comes from the sauce you
see how there’s eight grams of sugar
here so if you actually get this without
the sauce it’s gonna be zero carbs so
it’s a great option if you just want to
keep things nice and simple
next is the string bean chicken
this is a great keto option you guys
it has 13 grams of net carbs and 4
grams of fiber so it has 9 grams of net
carbs it’s super low in the carb count
and the ingredients are pretty simple
you get chicken breast string beans and
onions wok tossed in a mild ginger soy
sauce so here’s the thing when
you’re eating Chinese food
most of the carbs comes from the sauce
and that’s just how it is when you’re
eating Chinese food
next is the kung pao chicken so this is
what we had today if we scroll down this
is actually one of the entrees that’s a
little bit higher on the carb count but
it’s still okay right it comes in at 12
grams of net carbs and it has chicken
peanuts and vegetables finished with
chili peppers again most of those carbs
are coming from that Szechuan sauce that
they use next we have the mushroom
chicken this is the other entree that we
tried coming in at 10 grams of net
carbs it has chicken mushrooms and
zucchini wok tossed with a light ginger
soy sauce again most of those eleven
carbs coming from the sauce your next
option would be the black pepper chicken
coming in at 14 grams of net carbs so
not too bad it has marinated chicken celery
and onions in a bold black pepper sauce
and lastly the broccoli beef which has
11 grams of net carbs and it’s pretty
straightforward you get beef broccoli in
a ginger soy sauce now let’s talk about
what not to get at Panda Express basically
anything other than the six options that
I laid out for you is not Keto the honey
sesame chicken breast and the orange
chicken for example right it honestly
just says in the name the word honey
means it’s sweet same thing with the
orange chicken the sweet fire chicken
breast kind of a dead giveaway it has the
word sweet in it let’s actually look at
this bad boy
yeah 47 grams of carbs oh my goodness
the Beijing beef again not Keto this is
their version of ginger beef there you
go 45 grams of net carbs that is super
high now let’s check out the shanghai
angus steak I thought this was Keto at
first guys when I was doing my research
but then I looked down you know it can
be keto but it’s 16 grams of net carbs
it’s pretty high this is one of those
fringe keto options like you can get it
but you definitely have to be careful
with your carb count for the rest of the
day honey walnut
shrimp I’m not even gonna click on that
and the eggplant tofu if you’re
vegetarian this would probably be your
only entree option and it’s pretty high
on the carb count it has 20 grams in that
carb so you might have to just stick
with their side order of mixed vegetables
speaking of sides let’s go through your
options here so the top three definitely
not keto and then these bottom two are
where it’s at so your mixed vegetables
this is what I got with my keto Bowl so
it’s pretty keto friendly it has
broccoli zucchini carrot string beans
and cabbage and this carb count includes
your carrots
so it has 5 grams and net carbs if you
eat around the carrots if you don’t eat
the carrots it’s probably even lower so
it’s definitely a great option to get as
your side when you’re at Panda Express
it’s the same thing with the super
greens it has 5 grams of net carbs so
it has broccoli kale and cabbage
again all keto friendly items here in
terms of drinks yeah none of these are
keto except for the Aquafina water
bottle I’m not a big fan of diet drinks
you guys I think that it’s a crutch that
a lot of people use and it actually
prevents them from getting results all
you need to know about diet soda and
diet drinks in general is that it’s
directly linked to obesity ok so again
going back to what you should order at
Panda Express if you’re on keto I
recommend getting a panda bowl so one
side and one entree you can pick from
one of the six wok smart items that I
laid out for you here and you can get
either the mixed vegetables and super
greens as your side so it’s definitely
possible to eat at Panda Express and
stay on keto at the same time oh one
last thing I almost forgot fortune
cookie
definitely not keto ok the next question
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