What to Order at Panda Express with Gestational Diabetes

Craving Panda Express? Here's How to Make It Work

You're craving those savory stir-fry flavors — the orange sauce, the garlicky green beans, the satisfying comfort of a Panda Express plate. With gestational diabetes, the restaurant can feel intimidating because so much is covered in sauce and paired with mountains of rice or chow mein.

But here's the truth: the entrees at Panda Express are often genuinely low in carbs. The problem is the sides — rice and chow mein are massive carb loads. Swap those out for Super Greens, and suddenly Panda Express becomes one of the more manageable fast-food choices for GD.

Quick-Reference: Best Panda Express Orders for GD

Menu Item	Approx. Carbs	Approx. Protein	Why It Works
Grilled Teriyaki Chicken	13g	36g	Highest protein, lowest carb — best entree on the menu
String Bean Chicken Breast	13g	14g	Lean, low carb, good fiber from beans
Mushroom Chicken	12g	13g	Very low carb, lighter in calories
Broccoli Beef	13g	10g	Iron-rich, low carb, good vegetable content
Black Pepper Angus Steak	14g	19g	Hearty protein, low carb, satisfying
Super Greens (side)	11g	6g	Best side — high fiber, minimal carbs, nutritious
Kung Pao Chicken	17g	16g	Moderate carbs, good protein, peanuts add healthy fat

The Side Situation: Super Greens Every Time

Before we go further, we need to talk about sides. Panda Express sides are the make-or-break for GD:

• White Steamed Rice: ~88g carbs per serving — basically your entire day's carb budget in one side
• Fried Rice: ~85g carbs, plus added fat from the frying
• Chow Mein: ~80g carbs — still way too many for a single side
• Super Greens: ~11g carbs, 6g protein — YES. This is your answer every time.

Always order Super Greens as your side. If you're still hungry, get a double side of Super Greens. This single swap saves you 70+ grams of carbs and leaves room for a satisfying entree or two.

If you genuinely want rice, ask for a kids-sized portion of steamed rice (approximately half the normal serving, ~44g carbs) and treat it as your carb for the meal.

The Best Entrees for GD

Grilled Teriyaki Chicken — The Star of the Menu

This is the undisputed GD champion at Panda Express. At approximately 300 calories with only 13g carbs and 36g protein, it's a lean, grilled chicken thigh with a light teriyaki glaze. The key word is grilled — unlike most Panda entrees which are wok-fried with sauces, this one is cooked simply and the carbs come almost entirely from the glaze.

Pair two portions of Grilled Teriyaki Chicken with a side of Super Greens and you have a 35g carb, 72g protein meal that will keep you full for hours and barely move your blood sugar.

String Bean Chicken Breast

Another lean chicken option with about 13g carbs and 14g protein per serving. The green beans add fiber (great for blood sugar management), and the light ginger sauce is not overly sweet. A solid second entree alongside Teriyaki Chicken.

Broccoli Beef

About 13g carbs and 10g protein per serving. The lean beef provides iron (important during pregnancy) and the broccoli adds fiber and vitamins. The oyster sauce is present but not overpowering, and carbs are well-controlled.

Mushroom Chicken

With only about 12g carbs and 13g protein, this is one of the more elegant low-carb choices. Light on sauce, the mushrooms add B vitamins and folate — both important for pregnancy.

Black Pepper Angus Steak

About 14g carbs and 19g protein per serving. The black pepper sauce is savory rather than sweet, keeping carbs in check. Angus beef provides excellent iron and zinc for pregnancy.

Kung Pao Chicken

About 17g carbs, 16g protein. The peanuts in Kung Pao add healthy fats and extra protein, which helps buffer the slightly higher carb count. One of the more satisfying GD-friendly choices.

Higher-Carb Entrees: Proceed with Awareness

These entrees are beloved but require careful portioning with GD:

• Orange Chicken: ~53g carbs — the crispy breading and sweet sauce make this the highest-carb entree. Have a small taste if it's your craving, but don't make it your main.
• Beijing Beef: ~46g carbs — similarly high due to the sweet sauce and crispy beef.
• SweetFire Chicken Breast: ~57g carbs — very sweet sauce, very high carbs.
• Honey Walnut Shrimp: ~35g carbs — the honey glaze and candied walnuts add up.

Building Your Plate for GD

At Panda Express, you typically order a "Plate" (1 side + 2 entrees), "Bowl" (1 side + 1 entree), or "Bigger Plate" (1 side + 3 entrees). Here's your GD plate formula:

• Side: Always Super Greens (or double Super Greens for a Bigger Plate)
• Entree 1: Grilled Teriyaki Chicken (highest protein, lowest carb)
• Entree 2: String Bean Chicken or Broccoli Beef (adds variety, both low carb)

Total for this plate: approximately 37g carbs, 56g protein — a genuinely excellent GD meal.

Items to Avoid at Panda Express with GD

• Orange Chicken, Beijing Beef, SweetFire Chicken — too many carbs from sweet sauces and breading
• Chow Mein — 80g carbs, avoid as a side
• Fried Rice — 85g carbs, too high
• White Steamed Rice — 88g carbs, too high unless in a very small portion
• Fortune Cookie — ~8g carbs for a tiny cookie, and they add up
• Regular sodas or lemonade — stick to water or unsweetened tea

Pro Tips for Ordering at Panda Express with GD

• Ask for extra protein — tell them you're watching carbs and they'll often give a little more of the entree.
• Order a Bowl instead of a Plate — one side + one entree keeps portions controlled.
• Add steamed broccoli — some locations offer plain steamed broccoli as an add-on; it's virtually zero carbs and high in folate.
• Go when it's fresh — items sitting under heat lamps for a long time may have more concentrated sugars in sauces.

Sample GD-Friendly Meals at Panda Express

Option 1: The High-Protein Plate

Super Greens + Grilled Teriyaki Chicken + String Bean Chicken Breast. Total: ~37g carbs, ~56g protein.

Option 2: The Bowl

Super Greens + Grilled Teriyaki Chicken + double portion. Total: ~24g carbs, ~42g protein.

Option 3: Vegetable-Forward

Double Super Greens + Broccoli Beef + Mushroom Chicken. Total: ~36g carbs, ~29g protein. Add hard-boiled egg from home for extra protein.

More Restaurant Guides for Gestational Diabetes

• Complete Restaurant Dining Guide for Gestational Diabetes
• What to Order at Taco Bell with Gestational Diabetes
• What to Order at Sweetgreen with Gestational Diabetes
• Top 10 Bedtime Snacks for Gestational Diabetes

This content is for informational purposes only and is not medical advice. Always consult your healthcare provider or registered dietitian for personalized guidance.