Not sure how to keep it Keto at P.F. Chang’s? I wasn’t either, to be honest.

Chinese food can be somewhat difficult to navigate if you don’t have the nutrition information handy. While the food is delicious and flavorful, a majority of it is loaded with carbohydrates and sugar.

That doesn’t mean you can’ t make it work, however. Here are some low carb P.F. Chang’s meal options that will be just fine for your ketogenic way of eating.

Overview

For the most part, stick to these guidelines for eating Keto at P.F. Chang’s:

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  • Avoid the obvious high carb menu items, such as egg rolls, fried rice and rice noodles.
  • Most of the sauces are loaded with sugar — tread extremely lightly.
  • Entrées are not your friend in this scenario. Almost all of them are over the daily 20g carb limit!
  • Careful with the lettuce wraps, too. Even though the name may suggest that they’re low carb, this P.F. Chang’s special comes out to 60g carbs.
  • The grams of net carbs are also included in red, if applicable.

Street Fare (Appetizers)

  • Northern Style Spare Ribs
    (710 calories, 21g fat, 12g carbs, 1g fiber, 37g protein) 11g Net
  • Edamame
    (400 calories, 17g fat, 25g carbs, 12g fiber, 37g protein) 13g Net

P.F. Chang's Keto Meal: Northern Style Spare Ribs

Dim Sum

  • Shrimp dumpling, pan-fried, 1 dumpling
    (60 calories, 2g fat, 5g carbs, 4g protein)
  • Shrimp dumpling, steamed, 1 dumpling
    (48 calories, 1g fat, 5g carbs, 4g protein)
  • Pork dumpling, pan-fried, 1 dumpling
    (83 calories, 5g fat, 6g carbs, 3g protein)
  • Pork dumpling, steamed, 1 dumpling
    (70 calories, 3g fat, 6g carbs, 3g protein)

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Salads

The salads aren’t especially Keto-friendly at P.F. Chang’s. The only real option is the Asian Caesar Salad, and even that is likely pushing your carb limit to it’s capacity. This salad comes with crispy wonton croutons, so try removing those if you’d like to lessen the carb count. Unfortunately, the nutrition information for is not listed on the P.F. Chang’s website.

  • Asian Caesar Salad
    (410 calories, 30g fat, 21g carbs, 4g fiber, 15g protein) 17g Net
  • Asian Caesar Salad + salmon
    (650 claories, 46g fat, 21g carbs, 4g fiber, 37g protein) 17g Net
  • Asian Caesar Salad + shrimp
    (520 calories, 32g fat, 25g carbs, 4g fiber, 32g protein) 21g Net
  • Asian Caesar Salad + chicken
    (570 calories, 35g fat, 25g carbs, 4g fiber, 37g protein) 21g Net

Market Sides

  • Wok’d Spinach with Garlic
    (140 calories, 6g fat, 15g carbs, 9g fiber, 11g protein) 6g Net
  • Wok-Charred Brussels Sprouts
    (350 calories, 28g fat, 25g carbs, 8g fiber, 6g protein) 17g Net

Soups

When ordering soup from P.F. Chang’s, be sure to order a cup and not a bowl. The carb counts are dramatically higher.

  • Egg Drop Soup, cup
    (40 calories, 1g fat, 6g carbs, 1g protein)
  • Hot & Sour Soup, cup
    (70 calories, 2g fat, 9g carbs, 4g protein)
  • Wonton Soup, cup
    (120 calories, 3g fat, 13g carbs, 9g protein)

P.F. Chang's Keto Option: Cup of Egg Drop Soup

Seafood

  • Shrimp with Lobster Sauce
    (500 calories, 27g fat, 22g carbs, 5g fiber, 38g protein) 17g Net

Kids Menu

  • Baby Buddha’s Feast, steamed
    (60 calories, 0g fat, 12g carbs, 5g fiber, 4g protein) 7g Net
  • Gluten-free Baby Buddha’s Feast, steamed
    (60 calories, 0g fat, 12g carbs, 5g fiber, 4g protein) 7g Net
  • Baby Buddha’s Feast, stir fried
    (150 calories, 5g fat, 22g carbs, 4g fiber, 5g protein) 18g Net

Tips & Tricks for Ordering Keto at P.F. Chang’s

  • As mentioned previously, a majority of the entrees are out because of the carb counts. If you’re feeling adventurous and don’t track too closely, you could try ordering dishes without the sauce or just soy sauce.
  • If you have Celiac disease or a gluten allergy, let the staff know. P.F. Chang’s is usually very accommodating and even offers a gluten free menu.
  • The reality is that most items on the P.F. Chang’s menu are not especially Keto-friendly. Try splitting different options with a friend, or save some of your leftovers for another meal!

Eating Keto at P.F. Chang's | Nutrition Information, Meal Ideas, Tips & Tricks

Full nutrition information for P.F. Chang’s can be found on their website.

Which restaurant do you miss eating at on your Keto Diet?

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