Panda Express is a popular American Chinese fast food restaurant chain that is known for its orange chicken and other Chinese-American cuisine. For people with gluten sensitivity or celiac disease, a common question is whether Panda Express offers any gluten-free menu options, specifically their famous orange chicken.
Gluten-Free at Panda Express
The good news is that yes, Panda Express does offer some gluten-free options, including a gluten-free orange chicken entree. However, it’s important for those following a gluten-free diet to understand which items are safe and to be aware of potential cross-contamination risks at the restaurant.
Here are some key things to know about eating gluten-free at Panda Express:
- Panda Express has a dedicated gluten-free menu with several entree options, including Gluten-Free Orange Chicken, Honey Walnut Shrimp, and Kung Pao Chicken. These items are prepared without soy sauce or wheat and use gluten-free ingredients.
- The Gluten-Free Orange Chicken is Panda’s classic wok-seared chicken battered and fried in a gluten-free flour, then coated in a sweet orange sauce.
- While the gluten-free items do not contain wheat, they are prepared in shared fryers and equipment with wheat-based foods. Cross-contamination is possible.
- Guests need to inform their server they need a gluten-free meal. All gluten-free orders are packaged and cooked separately to reduce cross-contamination.
- Rice and steamed vegetable sides can also be made gluten-free.
- Soy sauce is thickened with wheat flour, so those following a gluten-free diet will need to avoid it.
- Other Panda Express sauces like Sweet & Sour or Hot Chili should be avoided as they may contain undisclosed gluten.
Overall, those with celiac disease or who are highly sensitive should exercise caution when eating at Panda Express. While they do their best to accommodate gluten-free diets, there are still risks in the preparation and cooking processes.
Ingredients in Panda’s Gluten-Free Orange Chicken
Here are the typical ingredients found in Panda Express’s gluten-free orange chicken:
- Chicken breast pieces
- Rice flour – Used as a gluten-free breading
- Batter (water, rice flour, baking powder, salt)
- Egg
- Orange sauce (sugar, vinegar, water, soybean oil, orange juice concentrate, garlic, ginger, chili paste, orange peel)
- Scallions
- Sesame oil
Panda Express states their gluten-free orange chicken does not contain any wheat, soy sauce, or other gluten ingredients. However, the facility does process wheat items and cross-contamination can occur. If you have celiac disease or are highly gluten-sensitive, proceed with caution.
Nutrition Info for Gluten-Free Orange Chicken
Here are the nutrition facts for Panda Express’s gluten-free orange chicken based on their published information for a serving size of 150g:
| Nutrition Facts | Per Serving |
|---|---|
| Calories | 180 |
| Fat | 6g |
| Carbohydrates | 16g |
| Sugar | 10g |
| Sodium | 470mg |
| Protein | 13g |
As you can see, while the gluten-free orange chicken is free of gluten-containing ingredients like wheat, it is still a fried dish high in sugar and sodium compared to homemade options. Those looking for healthier gluten-free choices may want to customize their order, such as getting steamed chicken and vegetables over fried orange chicken.
Cost of Gluten-Free Orange Chicken at Panda Express
The gluten-free orange chicken is priced the same as the regular orange chicken at Panda Express. As of November 2023, the cost for a single entree serving is:
- Small Gluten-Free Orange Chicken: $5.99
- Large Gluten-Free Orange Chicken: $8.29
The small serving includes your choice of side dish and drink, while the large comes just with the entree. Sides like mixed veggies or chow mein can be added on for around $2 more.
Prices may be slightly higher or lower depending on location. Panda Express frequently offers special deals and combos, so be on the lookout to save money on gluten-free orders.
Tips for Ordering Gluten-Free at Panda Express
Here are some tips for safely ordering the gluten-free orange chicken or any gluten-free menu item at Panda Express:
- Let the cashier or server know you need to order from the gluten-free menu as soon as you arrive. Say “I need to order the gluten-free orange chicken.”
- Request that gloves be changed before handling your food.
- Avoid soy sauce and other questionable sauces.
- Request all food be prepared in a clean wok and with fresh utensils.
- Double check your order before leaving the counter to ensure you received the gluten-free meal.
- If dining in, take extra caution that no wheat noodles or dishes come in contact with your meal.
Take the time to carefully communicate with Panda Express staff to minimize the chance of cross-contamination occurring with your gluten-free order.
Gluten-Free Sauces and Side Dishes
In addition to the gluten-free entree, you will need to choose gluten-free accompaniments for your meal. Here are some safe options:
Gluten-Free Sauces
- None
- Sweet Chili Sauce
Gluten-Free Side Dishes
- White or Brown Steamed Rice
- Mixed Vegetables
- Super Greens Blend (broccoli, kale, cabbage)
- Chicken Egg Roll (request gluten-free wrapper)
Panda’s Chow Mein, Potstickers, Fortune Cookies and other sides likely contain gluten. Stick to rice and veggie sides to stay gluten-free.
Should You Trust Panda Express for Gluten-Free?
While Panda Express does offer gluten-free menu items and claims to take steps to reduce cross-contamination, the reality is that dining there comes with some level of risk for those with celiac disease or wheat allergies.
Potential pitfalls include:
- Shared fryers used for non-gluten-free foods
- Flour particles dispersing through the air in the kitchen
- Utensils and surfaces not being properly cleaned
- Staff unaware of gluten cross-contamination risks
In general, dedicated gluten-free restaurants with strictly gluten-free kitchen protocols are the safest choice for those who are gluten-free. While Panda makes an effort, it is hard for any fast food chain to guarantee a 100% gluten-free environment.
Is it Safe for Celiacs?
For those with celiac disease, Panda Express would be considered high-risk. The potential for cross-contamination from fryers and tools sharing space with gluten-containing foods is quite high in this type of fast-food setting.
Those with celiac disease are best off choosing other dining options where they can ensure no exposure to gluten. Consuming even small amounts of cross-contamination can trigger autoimmune reactions and lasting health effects.
Low-Gluten Diets Should Exercise Caution
For those following a gluten-free diet by choice or for minor intolerances, Panda Express gluten-free menu items may be an option to consider carefully. The risk is lower compared to those with celiac disease, but there is no guarantee your meal will be 100% gluten-free.
Being vigilant about ordering procedures and cross-contamination risks is important. Look for visible signs of breaded crumbs or potential mixing of ingredients. If uncomfortable with what you see, it may be best to dine elsewhere.
Gluten-Free Options at Other Fast Food Chains
Panda Express is not the only fast-food chain expanding gluten-free options on their menus. Here are some other places to consider for gluten-free meals:
| Restaurant | Gluten-Free Offerings |
|---|---|
| Chipotle | Tacos, Burritos, Bowls with Corn Tortillas or Lettuce Wraps |
| Chick-fil-A | Grilled Nuggets, Waffle Fries |
| Blaze Pizza | Gluten-Free Pizza Crust |
| QDOBA | Burritos, Bowls, Tacos with Corn Tortillas |
However, similar cautions about potential cross-contamination apply at any restaurant with a shared kitchen. Communicating gluten-free needs with staff is key to the safest dining experience.
Is Panda Express Gluten-Free Orange Chicken Healthy?
While Panda’s gluten-free orange chicken allows those with gluten restrictions to enjoy a popular menu item, it is certainly not the healthiest choice. With 180 calories and 10 grams of sugar in a small serving, the gluten-free version is still fried fast food.
Those seeking healthier gluten-free options are better off looking at:
- Grilled chicken and vegetable bowls
- Steamed vegetable plates with sauce on the side
- Salads with light dressing
- Sushi and sashimi at Japanese restaurants
When customizing your order, ask for sauce and dressings on the side to control calories and sugar content. Overall, having gluten-free healthier fast food choices available provides more dining flexibility.
Gluten-Free Orange Chicken Recipe at Home
To have total control over ingredients and avoid cross-contamination risks, making gluten-free orange chicken at home is an excellent alternative. Here is a recipe to try:
Ingredients
- 1 lb boneless skinless chicken breasts, cubed
- 1 cup rice flour or gluten-free all-purpose flour
- 2 eggs
- 1/2 cup cornstarch
- 2 cups vegetable or canola oil for frying
- Orange sauce:
- 3/4 cup orange juice
- 2 tbsp rice vinegar
- 1/4 cup sugar
- 2 tbsp soy sauce or tamari
- 1 tsp sesame oil
- 1 tbsp corn starch
- 1 tbsp water
- 1 tsp grated orange zest
- Sesame seeds, orange slices, and scallions for garnish (optional)
Instructions
- Toss chicken pieces in rice flour to coat.
- Beat eggs in a bowl. Dip floured chicken in egg wash.
- Toss chicken in cornstarch until fully coated.
- Heat oil to 350°F. Fry chicken for 5-7 minutes until crispy and golden brown. Drain on paper towels.
- In a saucepan, whisk together all sauce ingredients except cornstarch and water. Bring to a boil.
- Mix cornstarch and water. Stir into sauce until thickened, about 1 minute.
- Toss fried chicken pieces in orange sauce until evenly coated.
- Garnish with sesame seeds, orange slices and scallions if desired.
- Enjoy your gluten-free homemade orange chicken!
Making your own also allows you to control the sugar content and spice levels exactly to your tastes. This gives you the great orange chicken flavor without the added risks or unhealthier ingredients.
Conclusion
In summary, Panda Express does offer gluten-free orange chicken but those with celiac disease should steer clear due to cross-contamination concerns. The gluten-free version mirrors the nutritional content of the original. To enjoy the flavor risk-free, the safest solution is recreating the orange chicken entree at home using your own gluten-free ingredients.
