What to Order at Panda Express on Ozempic (GLP-1 Friendly Guide)

Nutrition guide for Panda Express

Panda Express is tricky for GLP-1 patients. The menu is dominated by sweet, saucy entrees served over large portions of fried rice or chow mein. Most standard Panda Express plates run 800-1,200 calories, with many entrees hiding 30-50g of sugar in their sauces.

But Panda Express also has some genuinely lean protein options, and their build-your-own plate format lets you customize. The key is skipping the fried sides and sugary sauces.

Top 5 Ozempic-Friendly Orders

1. Grilled Teriyaki Chicken

Calories: 300 | Protein: 36g | Carbs: 8g | Fat: 13g

Coach Score: 58/100

The Grilled Teriyaki Chicken is the clear GLP-1 winner at Panda Express. 36g of protein for 300 calories is an outstanding ratio. The chicken breast is grilled (not fried or battered), and the teriyaki glaze is lighter than most Panda sauces. Order this as a la carte or with a side of super greens.

2. String Bean Chicken Breast

Calories: 190 | Protein: 14g | Carbs: 13g | Fat: 9g

Coach Score: 52/100

One of the lower-calorie entrees with a good amount of vegetables. The green beans add fiber and volume. At 190 calories, this is a light option that works well paired with the Grilled Teriyaki Chicken for a two-entree plate.

3. Mushroom Chicken

Calories: 170 | Protein: 12g | Carbs: 10g | Fat: 9g

Coach Score: 50/100

Another lighter entree option with mushrooms and zucchini. At 170 calories, it provides a good base of vegetables with moderate protein. The sauce is lighter than most Panda options.

4. Super Greens (Side)

Calories: 90 | Protein: 6g | Carbs: 10g | Fat: 3g

Coach Score: 56/100

Always choose Super Greens over fried rice or chow mein as your side. A mix of broccoli, kale, and cabbage for just 90 calories. This saves you 400+ calories compared to fried rice and adds fiber and micronutrients.

5. Bowl: Grilled Teriyaki Chicken + Super Greens

Calories: 390 | Protein: 42g | Carbs: 18g | Fat: 16g

Coach Score: 60/100

The optimal GLP-1 order at Panda Express: Grilled Teriyaki Chicken on a bed of Super Greens. 42g of protein for 390 calories with plenty of vegetables. Skip the rice entirely.

What to Avoid

Orange Chicken (490 cal, 23g fat, 19g sugar per entree): Panda's most popular item is breaded, fried, and coated in a sugar-heavy sauce. It is the worst GLP-1 option on the menu.

Fried Rice (520 cal, 16g fat per side): Adding fried rice to any plate instantly adds 520 empty calories.

Chow Mein (510 cal, 22g fat per side): Similar problem as fried rice -- calorie-dense, low in protein, and greasy.

Beijing Beef (470 cal, 26g fat, 25g sugar): Crispy fried beef in a sweet sauce. Combines fried food and sugar -- a double GI trigger on GLP-1.

How to Customize Your Order

Always choose Super Greens as your side. This single swap saves 400-430 calories compared to fried rice or chow mein.

Order a Bowl, not a Plate. A Bowl comes with one entree, which is better portion control than the two or three-entree plates.

Go grilled, not breaded. The Grilled Teriyaki Chicken is the only non-breaded protein option. Everything else (Orange Chicken, Beijing Beef, etc.) is fried.

Ask for sauce on the side. Panda's sauces are sugar-heavy. Getting sauce on the side lets you control how much you add.

Skip the appetizers. Cream Cheese Rangoons (190 cal each) and egg rolls are fried and add calories quickly.

Ozempic-Specific Tips for Panda Express

The sugar in the sauces is the hidden danger. Many Panda entrees have 15-25g of sugar per serving from their sauces. Sugar can spike blood sugar and trigger nausea on GLP-1.

Grilled Teriyaki Chicken + Super Greens should be your default order. Memorize it. It is the one truly GLP-1-optimized combination at Panda.

Do not be tempted by the samples. Panda Express often offers Orange Chicken samples. One sample leads to an order.

A kids meal is a valid option. A Jr. meal with Grilled Teriyaki Chicken and Super Greens is smaller and cheaper.

FAQ

Can I eat at Panda Express on Ozempic?

Yes, but your options are limited. The Grilled Teriyaki Chicken with Super Greens is the only truly GLP-1-optimized meal. Avoid all breaded and fried entrees, fried rice, and chow mein.

What is the healthiest Panda Express order on GLP-1?

A Bowl with Grilled Teriyaki Chicken and Super Greens: 390 calories, 42g protein, and 18g carbs. This is one of the highest protein-per-calorie options in fast food when ordered this way.

Is Orange Chicken OK on Ozempic?

No, Orange Chicken is one of the worst GLP-1 options at any chain. It is breaded, deep-fried, and coated in a sauce with 19g of sugar per serving. The fried coating and sugar are both common GI triggers on Ozempic.

Scan any Panda Express menu item instantly. Download Snackly free on [App Store](#) and [Google Play](#) to see Coach Scores, protein counts, and full macros before you order.