Low-Calorie, High Protein Options at Panda Express

November 2025 update

Panda Express can be surprisingly macro-friendly if you:

choose lean protein entrées,
treat sauces like condiments (not a pour), and
pair them with Super Greens or steamed rice instead of fried, sugary sides.

Below is a staff-friendly playbook you can use at the counter, drive-thru, or in the app.

The Panda Playbook (rules that actually matter)

Protein first.
Build around chicken breast or lean beef entrées that aren’t candy-glazed. Ask for light sauce or sauce on the side.
Pick the right side.
Super Greens (cabbage, broccoli, kale) is the default for cutting. Steamed white rice beats fried rice and chow mein on calories; do half-and-half (Super Greens + a small scoop of steamed rice) if you need carbs.
Skip the sugar bombs.
Orange, honey, sesame, and “sweet fire” styles are delicious but syrupy. Enjoy them light or split one small portion across a plate with a lean entrée.
Volume with veg.
Ask for extra veggies in the wok-tossed entrées when they’ll do it, and pile on Super Greens.
One creamy/sugary thing, max.
If you keep a sweet entrée, make everything else lean (sides, sauces, drinks).

High-Protein, Lower-Calorie Entrées (great picks)

(Names can vary slightly by location; these staples are widely available.)

Grilled Teriyaki Chicken—no glaze or sauce light
Clean chargrilled protein. Ask for no glaze or sauce on the side so you control sugar.
String Bean Chicken Breast
Chicken breast with string beans and onions in a lighter, savory sauce.
Black Pepper Chicken
Peppery, savory; ask for light sauce to cut oil/sodium.
Broccoli Beef
Lean beef + broccoli; sauce is lighter than the sweet glazes. Solid paired with Super Greens.
Mushroom Chicken
Tender chicken with zucchini and mushrooms; flavorful without syrupy sweetness.
Kung Pao Chicken (light sauce)
Spicy, veggie-heavy; peanuts add calories, so keep the portion reasonable.
Steak & Broccoli / Black Pepper Angus Steak (when available, sauce light)
Nice change-up protein; ask light on sauce and pair with veg.

Use sparingly (treats):
Orange Chicken, Honey Sesame/“Honey Walnut,” SweetFire, Beijing Beef, Honey Walnut Shrimp. If you really want one, take 1 small scoop and make your second entrée lean.

Sides: ranked (macro-friendly → treat)

Best for cutting

Super Greens (ask for a generous scoop)
Half Super Greens + half steamed rice (small rice portion keeps calories in check)

Okay if managed

Steamed white rice (single scoop; not heaping)
Brown rice if offered (portion still matters)

Treat territory

Chow mein, fried rice, noodle/rice combos in large portions

Sauces & Condiments (lightest → richest feel)

Chili flakes, chili oil (tiny), hot mustard, soy sauce (light), vinegar or lemon
Teriyaki glaze (ask on the side and use a drizzle)
Sweet & sour, plum, potsticker sauce (small ramekin; dip, don’t drench)

Pro move: Order entrées “sauce on the side” whenever possible; dip the edge of each bite.

Build-Your-Plate Strategy

Bowl (1 entrée + 1 side) — simplest for cutting

Best bowl: Grilled Teriyaki Chicken (no glaze) + Super Greens
Balanced bowl: String Bean Chicken Breast + half Super Greens / half steamed rice

Plate (2 entrées + 1 side) — flexible and filling

Lean plate: String Bean Chicken Breast + Broccoli Beef, Super Greens
Flavor-balanced plate: Black Pepper Chicken + small scoop Orange Chicken, Super Greens

Bigger Plate (3 entrées + 1 side) — shareable or post-workout

High-protein bigger plate: Grilled Teriyaki Chicken (no glaze) + String Bean Chicken + Broccoli Beef, half Super Greens / half steamed rice

High-Protein, Lower-Calorie Orders (copy/paste)

A) Everyday Cutting Bowl

Grilled Teriyaki Chicken—no glaze; sauce on the side
Super Greens
Script: “Teriyaki Chicken with no glaze—sauce on the side—and Super Greens.”

B) Balanced Plate (Flavor + Discipline)

String Bean Chicken Breast
Broccoli Beef
Super Greens
Script: “String Bean Chicken and Broccoli Beef, both light sauce, with Super Greens.”

C) The “I Want Orange Chicken” Compromise

Small scoop Orange Chicken
Black Pepper Chicken (light sauce)
Super Greens
Script: “Small scoop of Orange Chicken, Black Pepper Chicken light sauce, Super Greens.”

D) High-Protein / Post-Workout Bigger Plate

Grilled Teriyaki Chicken—no glaze
String Bean Chicken Breast
Broccoli Beef
Half Super Greens / half steamed rice
Script: “Teriyaki Chicken no glaze, String Bean Chicken Breast, Broccoli Beef—light sauces—side half Super Greens and half steamed rice.”

E) Lean & Spicy

Kung Pao Chicken (light sauce)
Broccoli Beef
Super Greens
Script: “Kung Pao Chicken light sauce and Broccoli Beef with Super Greens.”

“Wok Smart”-Style Thinking (without chasing labels)

At most stores, the lighter entrées (chicken breast + veggies; beef + broccoli) are flagged as leaner options. Use them as anchors and treat sweet/glazed entrées as accent flavors, not the base of your meal.

Sodium Reality Check (important at Panda)

Stir-fry sauces and soy are salty. Quick fixes:

Ask for light sauce or sauce on the side for every entrée.
Choose Super Greens over chow mein/fried rice (you’ll crave less soy).
Drink water; don’t stack soy sauce on top of already sauced dishes.

Add-Ons & Sides: what actually helps

Veggie Spring Roll (share) if you want crunch; keep it small.
Steamed dumplings if your location has them—share a small portion and skip heavy dips.
No dessert drink—save the sugar for a small sweet entrée portion if you’re having one.

Drinks That Keep It Lean

Water, sparkling water
Unsweetened iced tea or hot tea
Diet soda
Black coffee or Americano

Macro “Lanes” (choose your path)

Cutting (~450–650 kcal; 30–40+ g protein):
- Bowl: Teriyaki Chicken (no glaze) + Super Greens.
- Plate: String Bean Chicken Breast + Broccoli Beef + Super Greens (light sauce).
Balanced (~600–800 kcal; 35–50 g protein):
- Plate: Black Pepper Chicken + Broccoli Beef + Super Greens.
- Plate: Small Orange Chicken + String Bean Chicken + Super Greens.
High-Protein / Post-Workout (~750–950 kcal; 45–60 g protein):
- Bigger Plate: Teriyaki Chicken (no glaze) + String Bean Chicken + Broccoli Beef + half Super Greens/half steamed rice.
- Plate: Double Teriyaki Chicken (no glaze) + Super Greens (ask for an extra lemon wedge or chili for flavor).

(Ranges are typical patterns; exact numbers vary by portion and location.)

App/Counter Scripts (fast and staff-friendly)

“Teriyaki Chicken with no glaze—sauce on the side—and Super Greens.”
“String Bean Chicken and Broccoli Beef—both light sauce—with Super Greens.”
“Kung Pao Chicken light sauce and Broccoli Beef—Super Greens for the side.”
“Small scoop of Orange Chicken, Black Pepper Chicken light sauce—Super Greens.”
“Bigger Plate: Teriyaki no glaze, String Bean Chicken Breast, Broccoli Beef—light sauces—side half Super Greens, half steamed rice.”

Calorie-Saving Tweaks That Don’t Change the Vibe

Light sauce or sauce on the side on every entrée.
Super Greens instead of chow mein/fried rice (or go half-and-half with steamed rice).
Small scoop of any sweet entrée; anchor with one lean entrée.
Extra veggies in entrées when they’ll do it.
Protein first, carbs last—you’ll eat fewer empty calories.

Common Pitfalls (and easy fixes)

Two sweet entrées + chow mein.
- Fix: Make one entrée lean, switch side to Super Greens, and take small scoop of the sweet one.
Teriyaki chicken swimming in glaze.
- Fix: Order no glaze; dip from a side cup.
“Healthy” plate drenched in soy.
- Fix: Ask for light sauce on entrées and go easy on soy at the table.

Quick Recap Before You Order

Lean anchors: Teriyaki Chicken (no glaze), String Bean Chicken Breast, Broccoli Beef, Black Pepper Chicken.
Best side: Super Greens (or half Super Greens/half steamed rice).
Big levers: Light sauce / sauce on the side, extra veg, small scoop of any sweet entrée.
Sodium sanity: flavor with chili/vinegar; hydrate.