P.F. Chang’s Keto Options for Low Carb Diets
You’re doing great with your keto diet when bam, your friends tell you they’re going out for Chinese. You don’t want to look like a weirdo for counting carbs, but you don’t have to feel left out if that’s where the gang is headed. Yes, you’ll have to pass on the fried rice, but there are still plenty of tasty options.
Other than the rice and noodles, the sauces are the most likely culprit of hidden carbs. Like most restaurants, P.F. Chang’s is usually happy to accommodate special diets, so don’t be shy about asking for your food to be stir fried without the sauce. Their online nutrition information is useful, but it will only tell you about a complete meal, so you’ll still be guessing about how many carbs without the rice. Sites like fatsecret often have the skinny on macros for these dishes.
One of the best ways to ensure success on your keto diet is to plan ahead. Read through the list below to help you make informed choices.
Keto-Friendly Soups & Salads at P.F. Chang’s
Egg Drop, cup (6 net carbs, 8g fat, 1g protein)
Hot & Sour, cup (9 net carbs, 2g fat, 4g protein)
Asian Caesar Salad, always a good choice for keto. Add salmon (0 net carbs), shrimp or chicken (4 net carbs each) and stay well within the zone. Ask them to leave off the croutons and put the dressing on the side and you’ll have a respectably low carb count.
Sides at P.F. Chang’s for Keto Dieters
Shanghai Cucumbers, small (4 net carbs, 3g fat, 4g protein)
Wok-seared Spinach with Garlic, small (4 net carbs, 4g fat, 6g protein)
Tuna Tataki, no wontons (5 net carbs) Delicious without the chips. (6g fat, 19g protein)
Wok-Charred Brussel Sprouts (15 net carbs) If you ask them to leave off the pineapple or pick around it, you’ll definitely save some carbs. (13g fat, 5g protein)
Sichuan-Style Asparagus, small (9 net carbs) Ask to leave off the onions to save a few carbs. (5g fat, 3g protein)
Although it might seem wasteful, you can eat the insides of an egg roll. Skip the sugary sauces.
Low Carb Main Courses at P.F. Chang’s
P.F. Chang’s has a gluten-free menu which you can use to help avoid choices that have been breaded. It’s also a common practice at Chinese food restaurants to dip the meat in corn starch before frying. You could ask them to skip that step, but if you feel shy about making special requests, try one of these:
Asian Grilled Norwegian Salmon (7 net carbs) Dry-rubbed and served with asparagus. This one’s a real keto treat. (37g fat, 56g protein)
Shrimp with Lobster Sauce (10 net carbs) Ask to leave out the peas and beans to save a few carbs. (14g fat, 23g protein)
Oolong Chilean Sea Bass (10 net carbs) Served on a bed of keto-friendly spinach. (30g fat, 78g protein)
If you’re not too hungry and feeling playful, order the Steamed Baby Buddha Feast off the kids’ menu. Smile and tell your server we’re all kids at heart. Only 7 net carbs.
Other passable options are Singapore Black Pepper Chicken, Ginger Chicken and Beef with Broccoli. Exact carb counts aren’t available online, but so long as you skip the rice, these shouldn’t kill your keto.
What to Drink at P.F. Chang’s on the Ketogenic Diet
Water, sparkling water, unsweetened iced tea, hot tea (unsweetened), coffee. Some restaurants have light beer on the menu, which you could consider if it’s a special occasion.
You can almost always find decent options for keto when dining out. If you can’t find a PF Changs near you, try looking for a Panda Express. If the siren call of the egg roll is too strong, don’t worry. You can get back in the keto saddle with your next meal. Do your best, skip the guilt, and keep in mind that this type of food is for occasional consumption only.