Home  »  Keto Dining

  »  18+ KETO Friendly & Low-Carb Options at PF Chang’s

18+ KETO Friendly & Low-Carb Options at PF Chang’s


written by

Husein Gradasevic

Northern Style Spare Ribs

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.

keto rating of restaurant

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).

keto at pf chang's

Jump to:


#1. Northern Style Spare Ribs

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


#4. Asian Caesar Salad

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.


#5. Wonton Soup (Cup)

Wonton Soup

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)

Hot and sour soup

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

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

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

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

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

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


#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.

more like this

Low-Calorie Options at Jack in the Boxvv

Low-Calorie Options at Jack in the Box

In recent years, 63% of Americans have preferred low-calorie options while dining out. It seems like a sweeping change. But here we are, evolving and taking steps towards healthier living. … Continue reading Low-Calorie Options at Jack in the Box

Read more

is hibachi gluten free?

Is Hibachi Gluten-Free? A Simple Guide

Over 3 million Americans are diagnosed with celiac disease, where gluten consumption can lead to severe health implications. In this vast crowd, dining out becomes a game of culinary detective… Continue reading Is Hibachi Gluten-Free? A Simple Guide

Read more

Keto Recipes for Beginners

5 Easy Keto Recipes for Beginners

If you are a newcomer to the keto diet, then you may be feeling a little overwhelmed. There are so many yummy recipes to choose from, and it can be… Continue reading 5 Easy Keto Recipes for Beginners

Read more