Panda Express High-Protein Meals: What to Order and What to Avoid
- David Cozzens
- 1 day ago
- 7 min read
Looking to stick to your fitness goals while dining at Panda Express? Here’s the deal: Protein is essential for muscle recovery, growth, and keeping you full longer. But not all menu items are created equal. Some dishes are packed with protein and nutrients, while others are loaded with sugar, fried coatings, or empty calories.
What to Order:
Grilled Teriyaki Chicken: Lean, simple, and high in protein.
Black Pepper Angus Steak: Bold flavor with tender beef.
Kung Pao Chicken: Spicy, protein-packed, and balanced with veggies.
Broccoli Beef: A mix of protein and greens for a balanced meal.
Super Greens (Side): Adds fiber and nutrients to your meal.
What to Avoid:
Orange Chicken: Tasty but sugary and fried.
Beijing Beef: High in calories with little nutritional value.
Fried Rice: Heavy on carbs, light on protein.
Quick Tips:
Double up on protein-rich entrees.
Pair with sides like Super Greens or Hot and Sour Soup for extra nutrition.
Skip fried or sauce-heavy dishes to stay on track.
Eating smart at Panda Express is possible with the right choices. Focus on grilled or stir-fried options, lean proteins, and nutrient-dense sides to enjoy a flavorful meal without compromising your goals.
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How to Find High-Protein Options at Panda Express
Navigating the Panda Express menu can feel like a challenge, but the key is to focus on the nutritional information available - whether you're checking online or looking at in-store displays. Don't rely solely on how a dish looks; appearances can be deceiving.
Start by reviewing the nutrition facts to pinpoint entrees that offer a good balance of protein compared to their calorie count. Remember, just because something is low in calories doesn't mean it's packed with protein.
Focus on the protein content first, then take a look at the calories and sodium levels. Dishes made with simple ingredients and lighter sauces tend to have more straightforward nutritional profiles, making them easier to evaluate. With these tips in mind, you're ready to explore some of the best high-protein options on the menu.
Best High-Protein Entrees to Order
When you're aiming to stick to a high-protein diet, Panda Express has some great options that deliver on flavor and nutrition. Many of their entrees are packed with protein while offering a variety of bold tastes and textures. Here’s a closer look at some of the standout choices.
Top Protein-Packed Entrees
Grilled Teriyaki Chicken is a lean option that keeps things simple. Its grilled preparation helps cut down on added fats, making it a go-to for anyone looking for a straightforward, protein-rich meal.
Black Pepper Angus Steak brings together tender beef and peppery seasoning for a dish that's both hearty and satisfying. It’s a solid pick if you’re after a protein boost with bold flavor.
Kung Pao Chicken offers a spicy kick along with its protein benefits. The mix of vegetables and a touch of peanuts gives it a nice balance of flavors and textures, making it a flavorful choice.
Honey Walnut Shrimp pairs shrimp, an excellent protein source, with crunchy walnuts for a touch of healthy fat. This dish is a great option for a post-workout meal or whenever you need a filling protein hit.
Broccoli Beef combines protein-packed beef with broccoli, which adds nutrients and a bit of crunch. Together, they create a well-rounded meal that checks both the protein and veggie boxes.
Tips to Customize Your Order for More Protein
If you’re looking to increase your protein intake, there are a few ways to tweak your order:
Double up on entrees: Love the Broccoli Beef or Kung Pao Chicken? Ask for an extra portion to pack in more protein.
Mix and match: Pair different entrees like Grilled Teriyaki Chicken and Honey Walnut Shrimp for a variety of protein sources in one meal.
Request extra protein: Some locations may let you add more of the protein component to your dish, so don’t hesitate to ask.
Balance flavors: Combine lean options like Grilled Teriyaki Chicken with richer dishes for a meal that’s both nutritious and satisfying.
With these options and tips, you can enjoy a meal that aligns with your high-protein goals while still indulging in the bold flavors Panda Express is known for.
High-Protein Sides and Add-Ons
Your entree already packs the protein punch, but the right sides can turn your meal into a more balanced and satisfying experience. Panda Express offers several side options that can complement your high-protein dish without straying from your nutritional goals.
Protein-Packed Sides to Consider
If you're looking to add even more protein to your meal, a couple of standout options should be on your radar. Super Greens, a mix of broccoli, kale, and cabbage, not only provides essential nutrients but also adds a fresh, wholesome crunch. Another great pick is the Hot and Sour Soup, which brings a bold, tangy flavor and a protein boost from tofu and egg.
For those who need carbohydrates to fuel their day or recover after a workout, Chow Mein or Steamed Brown Rice are excellent choices. Want even more nutrients? Mixed Vegetables bring a colorful array of vitamins to your plate.
Tips for Pairing Sides for Extra Protein
The real magic happens when you combine sides to create a well-rounded, protein-packed meal. For a nutrient-dense option without piling on the calories, try pairing Super Greens with the Hot and Sour Soup. This combo delivers a hearty dose of protein and fiber while keeping things light.
If you're refueling after a workout, adding Steamed Brown Rice to your meal can help replenish your energy stores with healthy carbs. Prefer a lighter option? Stick with Super Greens or Mixed Vegetables to keep your meal low in calories but rich in nutrients.
With these thoughtful combinations, you can customize your meal to fit your goals while enjoying a variety of flavors.
Meals to Avoid for Low Protein or Too Many Calories
If you're focused on fitness and nutrition, steering clear of certain high-calorie, low-protein options at Panda Express is a smart move. Some dishes, due to their sweet sauces, heavy batter, or frying methods, can pack on calories without delivering much protein.
Low-Protein or High-Calorie Entrees to Avoid
Orange Chicken: While delicious, its sugary glaze and battered coating add unnecessary calories and sugar, making it a poor choice for those prioritizing protein.
Beijing Beef: This dish is coated in a sugary sauce and fried, bringing along extra fats and refined carbs that don’t align with lean meal goals.
SweetFire Chicken Breast: Despite its healthier appearance, the sweet and spicy sauce adds too much sugar, reducing its protein benefits.
Fried Rice: Made with refined white rice and added oils, this side dish is calorie-heavy and low in protein.
Honey Walnut Shrimp: The combination of deep-fried shrimp and sweet sauce makes this an inefficient option for a lean protein source.
Choosing dishes with leaner preparations can help you stay on track with your fitness objectives.
Smarter Alternatives to Consider
Grilled Teriyaki Chicken: Offers a flavorful, Asian-inspired dish with a preparation method that retains the chicken’s natural protein.
Black Pepper Angus Steak: A savory option without the excess batter or sugary sauces.
String Bean Chicken Breast: Combines a clean protein source with vegetables for added nutritional balance.
Steamed Brown Rice or Super Greens: Both are excellent sides, providing complex carbs and fiber without the calorie load of fried rice.
For seafood enthusiasts, consider grilled seafood options or stick to leaner meat entrees to maintain a better protein-to-calorie ratio. These swaps can help you enjoy your meal while supporting your fitness and nutrition goals.
Making Smart High-Protein Choices at Panda Express
When aiming for high-protein meals at Panda Express, it's all about selecting lean proteins and steering clear of fried or sauce-heavy dishes that add unnecessary calories without much nutritional benefit. This ties back to the earlier focus on protein-packed entrees and sides.
For entrees, consider options like Grilled Teriyaki Chicken, Black Pepper Angus Steak, or String Bean Chicken Breast. These dishes provide a solid protein boost without overloading on calories. You can also customize your meal by requesting extra lean protein. Pay attention to how dishes are prepared - grilled, steamed, or stir-fried items typically offer a better protein-to-calorie balance compared to battered or fried alternatives.
When it comes to sides, aim for choices that complement your nutritional goals rather than adding empty calories. Staying mindful of your fitness objectives can help you resist the temptation of picking the most indulgent option.
FAQs
How can I choose high-protein meals at Panda Express to support my fitness goals?
To increase your protein intake at Panda Express, stick to entrées that are packed with lean protein and pair them with lighter, nutrient-dense sides. Two solid choices are the Grilled Teriyaki Chicken and Black Pepper Angus Steak - both provide plenty of protein without piling on unnecessary calories. For sides, swap out calorie-heavy options like fried rice or chow mein for Super Greens, a lighter and healthier alternative.
Steer clear of dishes that are breaded, fried, or drenched in heavy sauces, as these are often lower in protein and higher in calories. With a little planning, you can enjoy a meal that satisfies your hunger while staying on track with your fitness and nutrition goals.
What are the best high-protein options to order at Panda Express while avoiding high-calorie dishes?
When you're looking to make high-protein choices at Panda Express without packing on extra calories, stick to dishes featuring lean proteins like grilled chicken, shrimp, or tofu. Skip the fried options and go for meals that are steamed or served with lighter sauces to cut down on unnecessary fats and sugars.
For sides, pick vegetable-based options like Super Greens to add nutrients and keep your plate balanced. Watch your portion sizes, as larger servings can sneak in more calories than you might expect. With these thoughtful swaps, you can enjoy a tasty, protein-filled meal while staying on track with your health goals.
How can I customize my order at Panda Express to make it higher in protein?
To pack more protein into your Panda Express meal, try these simple adjustments:
Opt for lean protein entrees such as Grilled Teriyaki Chicken or Black Pepper Angus Steak. These choices are not only high in protein but also lower in calories.
Swap out carb-heavy sides like fried rice or chow mein for steamed white or brown rice or super greens. This switch adds nutrients while cutting down on empty calories.
Request extra protein portions with your entree to further boost the protein content of your meal.
These tweaks can help you enjoy a delicious meal while aligning with your fitness and nutrition goals.
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