Is Panda Express Gluten-free? We Have the Answer! - Little Helpers

TL;DR

Panda Express does offer some gluten-free options, but most of their menu items contain gluten. It’s important to note that they do not have a dedicated gluten-free kitchen, so there is a risk of cross-contamination for those with celiac disease or severe gluten sensitivity.

Quick Tips

1
Protein source: Many dishes contain chicken, beef, or shrimp, providing essential protein for muscle building and repair.

2
Vegetable options: Dishes like mixed vegetables or broccoli beef offer a way to increase vegetable intake.

3
Brown rice option: Choosing brown rice over white rice provides more fiber and nutrients.

# In This Article

3 sections

Quick navigation to each section of this article:

1 Benefits of Panda Express

Protein source: Many dishes contain chicken, beef, or shrimp, providing essential protein for muscle building and repair.

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2 Who should avoid Panda Express

People with gluten sensitivities or celiac disease, as many dishes contain wheat-based ingredients

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3 Gluten Free Alternatives

Here are five gluten-free alternatives to Panda Express, along with short descriptions:

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Benefits of Panda Express

Benefits of Panda Express
Protein source: Many dishes contain chicken, beef, or shrimp, providing essential protein for muscle building and repair.
Vegetable options: Dishes like mixed vegetables or broccoli beef offer a way to increase vegetable intake.
Brown rice option: Choosing brown rice over white rice provides more fiber and nutrients.
Lower calorie options: Some menu items, like their string bean chicken breast, are relatively low in calories.
Customizable portions: You can control your portion sizes by choosing a smaller plate or bowl.
Grilled options: Some locations offer grilled teriyaki chicken, which is generally healthier than fried options.
Sodium-conscious choices: While many dishes are high in sodium, some options are lower than others.
Allergen information: Panda Express provides detailed allergen information, helping those with dietary restrictions make informed choices.
Transparent nutrition information: Nutritional details are readily available, allowing customers to make more informed decisions.Remember, while these points highlight potential benefits, Panda Express should still be consumed in moderation as part of a balanced diet. Many of their dishes are high in sodium, sugar, and calories, so it’s important to choose wisely and consider your overall dietary needs.

Who should avoid Panda Express

Who should avoid Panda Express
People with gluten sensitivities or celiac disease, as many dishes contain wheat-based ingredients
Individuals with severe soy allergies, as soy is a common ingredient in many dishes
Those with shellfish allergies, as cross-contamination may occur in the kitchen
People following strict low-sodium diets, as many dishes are high in sodium
Individuals with MSG sensitivities, as some dishes may contain monosodium glutamate
Vegans, as most dishes contain animal products and there are limited vegan options
Those following strict halal or kosher diets, as the food is not certified
People with peanut or tree nut allergies, due to the risk of cross-contamination
Individuals on strict low-calorie diets, as many dishes are calorie-dense
Those with diabetes or watching their sugar intake, as some sauces contain added sugars
People avoiding processed foods, as many items are pre-prepared
Individuals with corn allergies, as corn starch is used in many saucesRemember that these are general guidelines, and individual dietary needs may vary. It’s always best to consult with a healthcare professional or nutritionist for personalized advice.

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Gluten Free Alternatives

Here are five gluten-free alternatives to Panda Express, along with short descriptions:

Gluten Free Alternatives
Chipotle Mexican Grill:While not an Asian cuisine restaurant, Chipotle offers customizable bowls, salads, and tacos that can be made gluten-free. Most of their ingredients, including meats and toppings, are naturally gluten-free, making it a safe option for those with gluten sensitivities.
Flower Child:A health-focused fast-casual chain that offers a variety of gluten-free options, including Asian-inspired bowls, salads, and plates. They clearly label gluten-free items on their menu and prioritize using fresh, wholesome ingredients.
Pei Wei Asian Kitchen:This fast-casual chain offers a gluten-free menu with a range of Asian-inspired dishes, including rice and noodle bowls, salads, and stir-fries. They use gluten-free soy sauce and have protocols in place to minimize cross-contamination.
Hu Kitchen:A health-conscious restaurant chain that offers gluten-free, paleo-friendly dishes with Asian influences. Their menu includes grain-free bowls, vegetable-based noodles, and various protein options prepared with clean, minimally processed ingredients.

Health Information

? Frequently Asked Questions

4 questions

1 Is orange chicken from Panda Express gluten free?

Orange chicken from Panda Express is not gluten-free. It contains wheat flour in the batter used to coat the chicken. Additionally, the sauce used in the dish typically contains soy sauce, which also contains gluten. Customers with gluten sensitivities or celiac disease should avoid this menu item at Panda Express.

2 Is there gluten in Panda Express fried rice?

Panda Express fried rice does not contain gluten as a direct ingredient. However, there is a risk of cross-contamination during preparation. Panda Express does not claim that their fried rice is gluten-free. For those with celiac disease or gluten sensitivity, it's best to avoid this dish or consult with the restaurant directly about their preparation methods.

3 Does panda teriyaki chicken have gluten?

Panda Express's teriyaki chicken typically contains gluten. The sauce used in the dish often includes soy sauce, which contains wheat. Additionally, the chicken is usually coated in a flour-based batter before cooking. If you have gluten sensitivities or celiac disease, it's best to avoid this dish.

4 Is Beef and Broccoli Panda Express gluten free?

Panda Express' Beef and Broccoli is not considered gluten-free. The dish contains soy sauce, which typically contains wheat as an ingredient. Additionally, Panda Express does not claim any of their dishes to be gluten-free due to the risk of cross-contamination in their kitchens. Customers with gluten sensitivities or celiac disease should avoid this dish and exercise caution when eating at Panda Express.

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Our Expert

Drs. Ilse van Asperen

Orthomolecular Therapist, Nutritional Coach & Professional Editor

Drs. Ilse van Asperen is a medical doctor specialising in orthomolecular therapy and nutritional coaching. With a background in public and clinical health research and management, she focuses on addressing the root causes of health issues through diet, gut health, and stress reduction. As a professional editor for Little Helpers, she reviews all gluten-free content to ensure accuracy, safety, and scientific credibility. Read more on Drs. Ilse van Asperen's own website

Our Sources

The information on this page is based on reputable health and nutrition organisations, ensuring accuracy and reliability for anyone following a gluten-free diet. For further details, see the sources below.

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