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18+ KETO Friendly & Low-Carb Options at PF Chang’s
research-based
At P.F. Chang’s, the most keto-friendly option is the Shrimp with Lobster Sauce for 10g of net carbs. While most items here are cooked in sugary sauces, you can still enjoy some of them with slight portion control.
Asian cuisine is widely popular for its sugar and carbs (thanks to all the sauces, glaze, and seasonings). And PF Chang’s is no exception.
If you’ve been on keto for a while, you pretty much know the basic things to avoid: noodles, rice, dumplings, sushi rolls.
Then they also have offerings like ‘Chicken Lettuce Wraps’ that sound keto-friendly at first. But in reality, the rich sauces and marinades push its carb count to over 60 grams.
That’s why we are here to help!
This guide contains over 20 low-carb and keto-friendly options that you can savor at PF Chang’s.
While some dishes you can have all by yourself, others you might have to split with a friend because of the large portion sizes (and higher carbs).
Jump to:
Appetizers
#1. Northern Style Spare Ribs
What’s inside: Slow-braised pork ribs with dry rub five-spice seasoning, smoked tableside
Nutrition (Full Portion): 760 Calories, 28g Fat, 10g Total carbs, 2g Fiber, 8g Sugar, 38g Protein, 8g Net carbs
#2. Edamame
What’s inside: Steamed to order edamame, tossed with kosher salt
Note: Have half the portion.
Nutrition (1/2 Portion) : 400 Calories, 16g Fat, 24g Total carbs, 12g Fiber, 0g Sugar, 36g Protein, 12g Net carbs
#3. Chili Garlic Green Beans
What’s inside: Fiery red chili sauce, fresh garlic, Sichuan preserves
Note: Have only one half of the dish.
Nutrition (1/2 Portion) : 250 Calories, 20g Fat, 17g Total carbs, 5g Fiber, 9g Sugar, 4g Protein, 12g Net carbs
Salads
#4. Asian Caesar Salad
What’s inside: Romaine, parmesan, toasted sesame seeds, wonton croutons
Have only one half of the dish. Feel free to add-on salmon and chicken for less than 1g net carbs each.
Nutrition (1/2 Portion): 210 Calories, 15g Fat, 11g Total carbs, 2g Fiber, 1g Sugar, 8g Protein, 9g Net Carbs
Note: Hold the wonton croutons and you can further bring down the net carbs to less than 5g.
Soups
#5. Wonton Soup (Cup)
What’s inside: Savory broth, house-made pork wontons, shrimp, chicken
Nutriton (Full Portion): 130 Calories, 3.5g Fat, 14g Total carbs, 1g Fiber, 2g Sugar, 9g Protein, 13g Net carbs
(Suggested: Keto Options at Outback Steakhouse)
#6. Egg Drop Soup (Cup)
What’s inside: Velvety broth, julienned carrots, green onion
Nutriton (Full Portion): 40 Calories, 1g Fat, 6g Total carbs, 0g Fiber, 2g Sugar, 1g Protein, 6g Net carbs
#7. Hot & Sour Soup (Cup)
What’s inside: Rich and tangy broth, silken tofu, chicken, bamboo shoots, egg
Nutriton (Full Portion): 70 Calories, 2g Fat, 9g Total carbs, 0g Fiber, 1g Sugar, 4g Protein, 9g Net carbs
(SUGGESTED: Red Lobster’s Keto-Friendly Options)
Main Entrées
#8. Wagyu Steak
What’s inside: Savory bulgogi glaze, wok-seared mushrooms, duo of Asian sauces.
Note: Stick to a half portion only. Also, this is a limited-time menu item and may not be available at every location.
Nutriton (1/2 Portion): 260 Calories, 18g Fat, 14g Total carbs, 1g Fiber, 9g Sugar, 14g Protein, 13g Net carbs
#9. Mongolian Beef
What’s inside: Beef with sweet soy glaze, garlic, snipped green onion
This sweet and saucy goodness isn’t ‘strict’ keto by any means (in fact, it feels almost illegal on keto!).
But if like most people, you are just counting carbs and want to have some occasional fun, this could be your pick (half portion only).
Nutrition (1/2 Portion): 380 Calories, 20g Fat, 15g Total carbs, 1g Fiber, 13g Sugar, 34g Protein, 14g Net carbs
#10. Pepper Steak
What’s inside: Pepper-garlic sauce, flank steak, onion, bell pepper
Note: Have no more than half the portion size of this order.
Nutriton (1/2 Portion): 290 Calories, 16g Fat, 11g Total carbs, 2g Fiber, 6g Sugar, 26g Protein, 9g Net carbs
#11. Shrimp with Lobster Sauce
What’s inside: Chopped black beans, mushrooms, egg, green onion
Nutriton (Full Portion): 420 Calories, 22g Fat, 12g Total carbs, 2g Fiber, 4g Sugar, 36g Protein, 10g Net carbs
#12. Ginger Chicken with Broccoli
What’s inside: Ginger-garlic aromatics, green onion, steamed broccoli
You can split the order into two and share it with your partner. To further lower your carbs, ask for a low-sauce preparation.
Nutriton (1/2 Portion): 240 Calories, 7g Fat, 17g Total carbs, 3g Fiber, 11g Sugar, 30g Protein, 14g Net carbs
#13. Miso Glazed Salmon
What’s inside: Grilled salmon, Asian mushrooms, spinach, cabbage, garlic-ginger aromatics, miso glaze
Have half the portion size so that you do not fully exhaust your carb quota for the day.
Nutriton (1/2 Portion): 320 Calories, 18g Fat, 14g Total carbs, 2g Fiber, 9g Sugar, 25g Protein, 12g Net carbs
#14. Kung Pao Chicken Steamed
What’s inside: Steamed chicken, peanuts, green onion, red chili peppers
The steamed version is a godsend for health & fitness enthusiasts. Otherwise the ‘regular’ version is glazed with their sugary chili sauce.
You may want to share this with a friend to stay low-carb.
Nutriton (1/2 Portion): 290 Calories, 14g Fat, 11g Total carbs, 3g Fiber, 8g Sugar, 31g Protein, 8g Net carbs
#15. Kung Pao Shrimp Steamed
What’s inside: Steamed shrimp, peanuts, green onion, red chili peppers
Just like the chicken, you should limit yourself to half the order size.
Nutriton (1/2 Portion): 220 Calories, 12g Fat, 12g Total carbs, 3g Fiber, 8g Sugar, 18g Protein, 9g Net carbs
#16. Oolong Chilean Sea Bass
What’s inside: Wild-caught tea-marinated filet, ginger-soy sauce, wok’d spinach
Limit to half portion size to leave room for more meals in the day.
Nutriton (1/2 Portion): 280 Calories, 18g Fat, 15g Total carbs, 2g Fiber, 8g Sugar, 17g Protein, 13g Net carbs
Sides
#17. Baby Buddha’s Feast Stir Fried (from Kid’s Menu)
What’s inside: Five-spice tofu, savory sauce, green beans, mushrooms, broccoli, carrots
Note: This is a kid’s serving size, but
Nutriton (1 Portion): 130 Calories, 5g Fat, 16g Total carbs, 4g Fiber, 8g Sugar, 5g Protein, 12g Net carbs
#18. Steamed Broccoli (from Kid’s Menu)
This is your regular steamed broccoli. A single serving contains less than 1g net carbs.
