Knowing which PF Chang’s keto options are available takes the guess work out of it and makes it possible to enjoy eating out while also sticking to a keto diet plan.1 Just like there are Pei Wei keto options, it’s possible to find keto-approved items from PF Chang’s once you know which dishes are low carb, and which to avoid.
Continue below to see the top 21 keto-friendly options at PF Chang’s and the large list of different keto approved beverages, including alcoholic options.
Is Keto Diet Possible at PF Chang’s?
The quick answer is yes, PF Chang’s offers a variety of keto-friendly options. A lot of Asian-inspired food is known for being higher carb but we have compiled a list of the top 21 options that will fit into a keto meal plan and a full list of keto-approved beverages.
An incredibly helpful tip when planning to eat out while following a keto diet plan is to plan and prepare before going to the restaurant. Checking out the menu before, referencing this easy-to-follow guide, and adjusting one’s eating throughout the day are all simple ways to set oneself up for success.
Source: Anna Tis via Canva.com2
With a keto diet calling to limit total carb consumption per day it’s important to prepare and be mindful of what menu items are high carb and know what to avoid. The goal of the ketogenic diet is for the body to use fat as an energy source instead of carbohydrates leading to the burning of fat.3
Full PF Chang’s Keto Menu (PF Chang’s Low Carb Choices)
When seeking keto-friendly options at PF Chang’s, a good place to start is by exploring the list below of 21 items that are suitable for the keto diet.
Appetizers & Dim Sum
Appetizers and dim sum are both great starting options to share with others or even enjoy as a meal. Here are the top low-carb options someone can order from PF Chang’s.
1. Northern Style Spare Ribs: These ribs are smoked tableside and come with no sauce and are instead seasoned with a five-spice dry rub.
While there are 6 ribs included in the order it makes up 2 servings, meaning there are 3 ribs per serving. The below breakdown is for 3 ribs.
- Calories: 380
- Fat: 14 grams
- Sodium: 450 mg
- Carbohydrates: 5 grams
- Fiber: 1 gram
- Net Carbohydrates: 4 grams
- Sugar: 4 grams
- Protein: 19 grams
2. Edamame: Edamame is a high-protein soybean. Even though beans typically should be avoided while on keto, edamame has a lot of fiber which makes it a good choice. Even at 6 grams of net carbs, this appetizer is something that could fit into a keto plan and could be enjoyed in moderation or shared with others.
Source: Fudio via Canva.com4
For 1 serving here is the macros breakdown. Each plate is for 2 servings.
- Calories: 200
- Fat: 8 grams
- Sodium: 980 mg
- Carbohydrates: 12 grams
- Fiber: 6 grams
- Net Carbohydrates: 6 grams
- Sugar: 0 grams
- Protein:18 grams
3. Chili-Garlic Green Beans: Green beans tossed in a fiery red chili sauce with garlic and Sichuan preserves.
A pro tip would be to order green beans with no sauce on them because green beans do fall on the list of beans that are approved for keto under mung beans keto.
There are 2 servings per order of these green beans and here is the nutrition breakdown for 1 serving.
- Calories: 250
- Fat: 20 grams
- Sodium: 1030 mg
- Carbohydrates: 17 grams
- Fiber: 5 grams
- Net Carbohydrates: 12 grams
- Sugar: 9 grams
- Protein: 4 grams
4. Handmade Pork Dumpling Pan-Fried or Steamed: Both the pan-fried and steamed options would be keto-friendly. The largest difference is that the pan-fried option has 10 more calories and 2.5 additional grams of fat.
The dumplings are served with a drizzle of light chili sauce so ordering the sauce on the side would decrease the carb amount.
This breakdown is for the steamed dumpling option and for 1 serving, there are 6 per order.
- Calories: 80
- Fat: 3.5 grams
- Sodium: 230 mg
- Carbohydrates: 7 grams
- Fiber: 0 grams
- Net Carbohydrates: 7 grams
- Sugar: 2 grams
- Protein: 3 grams
5. Handmade Shrimp Dumpling Pan-Fried or Steamed: Both the pan-fried and steamed options would be keto-friendly. The largest difference is that the pan-fried option has 10 more calories and 1.5 additional grams of fat.
Just like with the pork dumplings, asking for no sauce or the sauce on the side would be another little tip to reduce the overall number of carbs.
Here is the breakdown of the nutritional information for steamed shrimp dumplings in 1 serving. There are 6 servings per order.
- Calories: 50
- Fat: 1 gram
- Sodium: 270 mg
- Carbohydrates: 6 grams
- Fiber: 0 grams
- Net Carbohydrates: 6 grams
- Sugar: 2 grams
- Protein: 4 grams
6. Hand-Folded Crab Wontons: These wontons are filled with a creamy crab, bell pepper, and green onion mixture. A spicy plum sauce is served on the side.
There are a total of 11 grams of net carbs.
There are 6 servings of crab wontons and the below nutrition facts are for 1 serving.
- Calories: 100
- Fat: 5 grams
- Sodium: 290 mg
- Carbohydrates: 11 grams
- Fiber: 0 grams
- Net Carbohydrates: 11 grams
- Sugar: 5 grams
- Protein: 2 grams
Salads & Soups
7. Asian Caesar Salad: Romaine lettuce, parmesan cheese with sesame seeds, just like sesame oil, sesame seeds are safe for keto and croutons, offered with either chicken or salmon. This salad consists of 2 servings so for half of the salad there are 9 grams of net carbohydrates.
Ask for no croutons and for the dressing on the side to further bring down the carbohydrate content.
- Calories: 210
- Fat: 15 grams
- Sodium: 440 mg
- Carbohydrates: 11 grams
- Fiber: 2 grams
- Net Carbohydrates: 9 grams
- Sugar: 1 gram
- Protein: 8 grams
8. Egg Drop Soup: 1 serving size of egg drop soup has only 6 grams of carbohydrates making it an option that should fit into a keto plan. This soup is made from broth, carrots, and green onions.
Source: whitewish via Canva.com5
- Calories: 40
- Fat: 1 gram
- Sodium: 560 mg
- Carbohydrates: 6 grams
- Fiber: 0 grams
- Net Carbohydrates: 6 grams
- Sugar: 2 grams
- Protein: 1 gram
9. Hot & Sour Soup: This soup is made from a tangy broth, silken tofu, chicken, bamboo shoots, and egg.
- Calories: 70
- Fat: 2 grams
- Sodium: 580 mg
- Carbohydrates: 9 grams
- Fiber: 0 grams
- Net Carbohydrates: 9 grams
- Sugar: 1 gram
- Protein: 4 grams
While both of the above soups could fit into a keto meal plan, it is important to note that there is not much protein or fiber present in either soup so it’s essential to decide whether or not the carbs are worth it considering the soup will not be very filling.
Main Entrees
10. Mongolian Beef: This main dish is beef in a sweet soy glaze, and garlic, accompanied by green onion. The entree is a serving size of 2 so for one portion there are 15 grams of carbohydrates, which is still a bit high.
Asking for the glaze on the side could be another way to cut down on the carb content.
- Calories: 180
- Fat: 20 grams
- Sodium: 1510 mg
- Carbohydrates: 15 grams
- Fiber: 1 gram
- Net Carbohydrates: 14 grams
- Sugar: 13 grams
- Protein: 34 grams
11. Pepper Steak: Served in a pepper-garlic sauce with flank steak, onions, and bell peppers. As we have recommended throughout this article, asking for the sauce on the side could be an option but at only 9 grams of net carbohydrates per 1 serving size, this could be a good main course option for a keto dieter.
- Calories: 290
- Fat: 16 grams
- Sodium: 1320 mg
- Carbohydrates: 11 grams
- Fiber: 2 grams
- Net Carbohydrates: 9 grams
- Sugar: 6 grams
- Protein: 26 grams
12. Shrimp With Lobster Sauce: This main course is accompanied by black beans, mushrooms, eggs, and green onions. At only 5 grams of net carbohydrates per serving this is one of the best main course options for a PF Chang’s keto-friendly meal.
With this meal being so low carb someone may also be curious to know is shrimp good for weight loss and it is because shrimp is high in protein and has many vitamins.
- Calories: 210
- Fat: 11 grams
- Sodium: 1540 mg
- Carbohydrates: 6 grams
- Fiber: 1 gram
- Net Carbohydrates: 5 grams
- Sugar: 2 grams
- Protein: 18 grams
13. Mizo Glazed Salmon: Comprising grilled salmon, Asian mushrooms, spinach, cabbage, garlic, ginger, and a miso glaze this salmon dish comes in at 12 grams of net carbohydrates per serving.
- Calories: 320
- Fat: 18 grams
- Sodium: 670 mg
- Carbohydrates: 14 grams
- Fiber: 2 grams
- Net Carbohydrates: 12 grams
- Sugar: 9 grams
- Protein: 25 grams
14. Kung Pao Chicken Steamed: It’s important to be sure to order this dish steamed instead of fried because there will be significantly fewer carbs being steamed.
Source: olenayeromenkophotos via Canva.com6
This dish is made with a spicy Sichuan chili sauce, peanuts, green onion, and red chili peppers making this the best spicy keto option.
- Calories: 290
- Fat: 14 grams
- Sodium: 810 mg
- Carbohydrates: 11 grams
- Fiber: 3 grams
- Net Carbohydrates: 8 grams
- Sugar: 8 grams
- Protein: 31 grams
15. Kung Pao Shrimp Steamed: This dish comes with the same ingredients as the Kung Pao Chicken dish but the protein is instead shrimp. Again, be sure to order this dish steamed instead of fried.
- Calories: 220
- Fat: 12 grams
- Sodium: 1200 mg
- Carbohydrates: 12 grams
- Fiber: 3 grams
- Net Carbohydrates: 9 grams
- Sugar: 8 grams
- Protein: 18 grams
16. Ginger Chicken with Broccoli: Chicken seasoned with ginger and garlic accompanied by green onions and steamed broccoli. While the dish has 2 serving sizes, here is the nutrition breakdown for 1 serving.
- Calories: 240
- Fat: 7 grams
- Sodium: 1010 mg
- Carbohydrates: 17 grams
- Fiber: 3 grams
- Net Carbohydrates: 14 grams
- Sugar: 11 grams
- Protein: 30 grams
Beverages
While there are drinks to avoid, PF Chang’s does have a lot of options that could fit into a keto diet. If choosing an alcoholic drink it can also be helpful to know how to lose weight gained from alcohol whether you’re on keto or not.
17. Sake: This rice wine can be enjoyed while on keto but it’s important to enjoy it in moderation. A top best tip is to choose a dry variety, such as a Junmai. Not only is sake keto but it even has some impressive health benefits!
18. Beer: PF Chang’s offers a variety of different Asian, domestic, craft, and imported beers and while beer is typically recommended to avoid while on keto because of the high number of carbs there are a few types that are low carb!
Here are the 4 options to try out.
- Asian Beer:
- Asahi Super Dry Lager: 2.8 grams of carbohydrates per serving.
- Domestic Beer:
- Coors Light: 5 grams of carbohydrates per 12 ounces.
- Michelob Ultra: 2.6 grams of carbs per serving.
- Craft: Unfortunately all of the craft beers and ciders contain over 10 grams of carbohydrates per serving with some even having a booming 30 grams so these should be avoided.
- Import:
- Corona Lager: 4.8 grams of carbs in each serving.
19. Mixed Drinks: Unfortunately, all mixed drinks from PF Chang’s are best avoided because of high amounts of sugar and carbohydrates. An alternative here would be picking a 0-carb liquor such as tequila, vodka, rum, gin, or whiskey and choosing a soda to mix it with.
20. Wine: When looking for a wine that would fit into a keto diet plan it’s important to be mindful of the sugar content so dry varieties may be the best option. Here are the many options of wine that are low carb and that could fit into keto.
- Bubbly & Rose:
- Mumm Napa Brut Prestige: 3.2 grams of net carbs per serving.
- La Marca Prosecco: 2 grams of net carbs.
- Mumm Napa Brut Rose: 3.2 grams of net carbs.
- Whispering Angel Rose: 5 grams per serving.
- The best option here would be the Moet & Chandon Brut Champagne which has 0 grams of carbs.
- White Wines:
- Zenato Pinot Grigio is one of the best options because it has 0 grams of carbs per serving.
- Kim Crawford Sauvignon Blanc: 4 grams of carbs.
- Cloudy Bay Sauvignon Blanc: 3.2 grams of carbs.
- For another top option for white wine, order check out the 14 Hands Chardonnay which has 0 grams of carbs.
- La Crema Chardonnay: 3.2 grams of carbs.
- Sonoma-Cutrer Chardonnay: 1 gram of carb.
- Red Wines:
- Mark West Pinot Noir: 4 grams of total carbs.
- 15 Hands Merlot: 3.7 grams of carbs.
- Josh Cellars Merlot is one of the best options here because there are only 0.8 grams of net carbs per serving.
- Alamos Malbec: 3.8 grams of total carbs.
- Apothic Red Blend: 4 grams of carbs.
- Conundrum by Caymus Red Blend: 3.2 grams of net carbs per serving.
- Josh Cellars Cabernet Sauvignon: 3.8 grams of carbs.
- J Lohr Seven Oaks Cabernet Sauvignon: 5 grams of carbs.
- For the best red wine option order the Stag’s Leap Wine Cellars Artemis Cabernet Sauvignon which has 0 grams of carbs.
21. Non-Alcoholic: Here is the variety of different non-alcoholic beverages approved for the keto diet at PF Chang’s.
- Traditional Black Iced Tea: Black tea contains 0.7 grams of carbs. Asking for unsweetened tea would also ensure there is no sugar that would unnecessarily increase the carb content.
- Starbucks Coffee: Coffee contains 0 grams of carbs so this could be a great option for a quick caffeine boost. Ordering the coffee with cream would also be an easy way to bump up the fat content.
- Pot of Full Leaf Tea: With the options of Organic Green, Dragon Eye Oolong, and Ginger Peach there is bound to be a flavor variety that would work for each individual. Teas are a fantastic keto option and all of the above contain between 0 and 3 grams of carbs per serving.
- Sodas: Typically soda does have a high amount of sugar. The best options would be Diet Coca-Cola or Coke Zero which both have 0 grams of carbs and sugar.
Tips for Eating Low Carb at PF Chang’s (PF Chang’s Keto Options)
While looking at PF Chang’s menu from a keto dieter’s lens it may quickly become overwhelming with the volume of options especially those with rice, noodles, and sauces which quickly increase the carb and sugar content in a meal.
Here are the top 4 tips to keep in mind when eating out at PF Chang’s and looking for keto options and deciding what foods could assist with an arsenal of weight loss solutions.
- No Sauce: When possible ask for the sauce to be on the side or completely omitted from the recipe. A lot of Asian-inspired sauces are high in sugar and contain flour or another thickening agent which quickly bumps up the carb content. Removing the sauce is a fantastic and easy way to cut down on the total carb content of the dish.
- Check Gluten-Free: PF Chang’s does have a gluten-free menu and while keto and gluten-free diets do have differences there are some noteworthy similarities such as avoiding breading on fried foods and certain sauces.
The gluten-free menu won’t be all-inclusive for someone on keto, but it will simplify the whole menu and give someone fewer choices to pick from which can be helpful if the entire full menu is overwhelming. - Loose Extra Carbs: Avoid ordering side dishes that contain rice or noodles. Even gluten-free pasta is not recommended on keto because of the high amount of carbs. Ordering a side of vegetables with no sauce would be a fantastic alternative here.
- Eat Half: One final tip would be to aim to eat half of the dish because PF Chang’s meal serving sizes are large and are often larger than recommended serving sizes which can be a pitfall when it comes to weight loss.7
Furthermore, research has even looked into the need for standardized portion sizes to allow people to be in more control of their diet and caloric intake.8
What To Avoid When Eating PF Chang’s On a Low-Carb Diet
In addition to asking for sauces on the side and not ordering rice or pasta, another helpful thing to keep in mind for keto-friendly options at PF Chang’s would be to be mindful of how the food is prepared. Fried foods are typically covered in a batter and fried in oil which is best avoided while on keto.
It’s best to choose steamed options when possible. It has even been shown that steaming foods leads to the most retention of vitamins and nutrients in certain foods compared with other preparation methods.9
Other tips include ordering sides of veggies and talking to the server to ask for advice or guidance on the best low-carb options.
Avoid other high caloric and carb items such as fried egg rolls, chicken, or shrimp dishes that are fried in batter such as Orange Chicken, and always be very mindful of the sauces and marinades used because most of these are high in sugar and carbs.
Low Carb PF Chang’s Example Orders (PF Chang’s Keto-Friendly Choices)
Here’s a sample of a keto-friendly order at PF Chang’s, covering an appetizer, main course, and beverage. While the total number of carbs will most likely be higher than if eating and cooking at home, it is a good option for someone wanting to eat keto at PF Chang’s.
Source: Tatiana Volgutova via Canva.com10
- Appetizer: Northern Style Spare Ribs which comes with 6 ribs has 4 grams of net carbs per 3 ribs.
- Main Course: The Shrimp With Lobster Sauce stands out as the top keto-friendly choice on PF Chang’s menu, with just 5 grams of net carbs.
- Beverage: While there are a variety of different keto-approved beverages offered at PF Chang’s our recommendation would be a pot of organic green full-leaf tea which has 0 grams of carbs and Zenato Pinot Grigio which also has 0 grams of carbs per serving.
- Total Carbs: 9 grams
While it can feel overwhelming at times to order keto while eating out, this unofficial keto menu breaks things down easily and shows that there are actually a lot of keto options! So when looking for PF Chang’s keto options be sure to check out this menu and look for little ways to cut down on the total carb content.
Frequently Asked Questions
Is PF Chang's Sushi Keto-Friendly?
Unfortunately, because rice is a huge component of sushi PF Chang’s sushi is best avoided while on keto. Each sushi roll has 8 servings and for 1 serving there are between 6 and 9 grams of carbs.
Can I Have Noodles or Rice Dishes From PF Chang's on Keto?
No, all noodle and rice dishes from PF Chang’s should be avoided while on keto because there is a significant number of carbs in each dish with all of the dishes having over 50 grams of carbs and some reaching almost 100 grams. But here are the best keto noodle options someone could try out.
Are There Any Desserts From PF Chang's I Can Eat on Keto?
No, all desserts should be avoided because of the high sugar and carb content. There are 6 different desserts offered and they contain between 40 and 130 grams of carbs and 20 to 100 grams of sugar per serving size, which is way too high for a keto dieter.
References
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<https://www.canva.com/photos/MADauXla40s-edamame/>5whitewish. Canva. Accessed 26 April 2023. <https://www.canva.com/photos/MAED7eTI4pM-egg-drop-soup/>
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7Centers for Disease Control and Prevention. (n.d.). Portion Pitfalls. Healthy Weight, Nutrition, and Physical Activity. <https://www.cdc.gov/healthyweight/healthy_eating/portion_size.html>
8Cohen, D. A., & Story, M. (2014). Mitigating the Health Risks of Dining Out: The Need for Standardized Portion Sizes in Restaurants. Am J Public Health, 104(4), 586-590. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025680/>
9Yuan, G., Sun, B., Yuan, J., & Wang, Q. (2009). Effects of different cooking methods on health-promoting compounds of broccoli*. J Zhejiang Univ Sci B, 10(8), 580-588. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/>
10Volgutova, Tatiana. Canva. Accessed 26 April 2023. <https://www.canva.com/photos/MADqiJ5s6aw-grilled-spare-ribs/>