Eating gluten-free has become more popular and mainstream over the last several years. With more people choosing to avoid gluten for medical reasons or personal preferences, the demand for gluten-free menu options has increased. For those who love Asian food, especially American Chinese favorites, the question often comes up: Is there anything gluten-free at Panda Express?
Quick Answer
The quick answer is yes, Panda Express does offer some gluten-free entrée options, sides, and sauces. However, many menu items do contain gluten from soy sauce, teriyaki sauce, noodles, and breaded proteins. So gluten-free choices are somewhat limited compared to the full menu.
Overview of Gluten at Panda Express
Gluten is a protein found in wheat, barley, and rye. For those with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an autoimmune response and causes damage to the small intestine. The only treatment is following a strict lifelong gluten-free diet.
Here are some of the ways gluten can be found in dishes at Panda Express:
- Soy sauce – Regular soy sauce contains wheat. Many entrées and sauces are prepared with soy sauce.
- Teriyaki sauce – The teriyaki sauce used at Panda Express contains soy sauce, which contains gluten.
- Breaded items – Entrées like orange chicken are battered and breaded with flour before frying.
- Noodles – Chow mein and lo mein both contain wheat noodles.
- Shared prep areas and utensils – Even gluten-free dishes may be at risk for cross-contamination.
Plus, other menu items could potentially come into contact with gluten-containing ingredients through shared prep areas and utensils.
Gluten-Free Entrée Options at Panda Express
While the entrée options are not extensive, there are a handful of main dishes at Panda Express that are naturally gluten-free.
Broccoli Beef
Broccoli beef is a go-to gluten-free choice. Slices of broccoli are sautéed with red peppers and beef in a brown sauce. According to Panda Express, the regular broccoli beef dish does not contain soy sauce or other gluten ingredients.1
Mushroom Chicken
This dish consists of sliced white-meat chicken sautéed with mushrooms and onions in a light sauce. Mushroom chicken does not contain any gluten-based ingredients or soy sauce when ordered without additions or substitutions.1
String Bean Chicken Breast
Another possibility is the string bean chicken breast, which features sliced chicken breast and string beans in a sauce made with garlic, ginger, and rice wine. The standard preparation of this dish is gluten-free.1
Mixed Veggies
For vegetarians, the mixed veggies with tofu option omits the meat and provides a gluten-free medley of sautéed broccoli, carrots, cabbage, water chestnuts, and tofu.
Super Greens
The super greens entrée is a veggie mix of kale, broccoli, and green cabbage served atop quinoa and brown rice. With no gluten-containing ingredients, this entrée is gluten-free as well.1
Gluten-Free Side Dishes
In addition to entrées, Panda Express has several gluten-free side dish options that make good complements to your meal.
Steamed Rice
Plain steamed white or brown rice are always gluten-free choices. Be sure to order rice alone, not as part of a plate with other items.1
Chow Mein or Mixed Veggies (Without Noodles)
Request these veggie sides without the wheat noodles, and they make great gluten-free additions to your meal.
Broccoli Beef
Order broccoli beef as a side to get extra with your entrée. Just specify no modifications with sauce when ordering.
Gluten-Free Sauces
Panda Express provides a few condiments and sauces that are safe for a gluten-free diet. These can be used as dips or as added flavor for your entrée and sides.
Sweet Chili Sauce
The tangy sweet chili sauce offers a nice flavor pop.
Hot Mustard Sauce
Spicy hot mustard sauce is another gluten-free option.
Vinegar
A touch of vinegar also works well as a seasoning or dressing.
Menu Items to Avoid
While Panda Express does accommodate gluten-free guests to an extent, there are many menu items that contain gluten in some form and are not safe choices if you’re strictly gluten-free.
Breaded Entrees
Without exception, all breaded meat and shrimp entrees should be avoided on a gluten-free diet. This includes:1
- Orange chicken
- Honey sesame chicken
- Kung pao chicken
- Beijing beef
- Walnut shrimp
- Shrimp with lobster sauce
Noodle and Rice Dishes
Noodle bowls, lo mein, chow mein, fried rice, and any dish prepared with a soy sauce-based sauce should also be avoided due to gluten content. This includes:1
- Chow mein noodles
- Lo mein noodles
- Fried rice
- Chicken egg rolls
- Potstickers
Sauces and Add-Ons
Steer clear of these gluten-containing sauces and additions:1
- Soy sauce
- Teriyaki sauce
- Sweet fire chicken (contains soy sauce)
Preventing Cross-Contamination
Even if you stick with the gluten-free menu options, cross-contamination is still a risk due to shared prep areas and cooking tools. Here are some tips to lower the chance of cross-contamination when ordering at Panda Express:2
- Ask if they have designated gluten-free prep areas and utensils
- Request that your meal is prepared in a clean wok and served with fresh, unused utensils
- Verify ingredients and preparation practices with staff
- Avoid busy high-volume times when contamination risk increases
Being aware of their practices and procedures can help you feel more confident in the steps they’re taking to prevent cross-contamination.
Tips for Ordering
To make the process smoother when ordering gluten-free at Panda Express, keep these tips in mind:
- Review the menu in advance and have your order planned out
- Specify that you need a gluten-free meal when ordering
- Request plain steamed rice, not fried
- Ask for veggie sides without noodles
- Request sauces and seasonings on the side
- Ask about ingredients if you have any questions
Being direct with your specifications can help prevent mix-ups or cross-contamination from gluten ingredients.
Dining at Panda Express with Food Allergies
Those with food allergies like celiac disease need to be extra diligent. Here are some additional pointers for dining at Panda Express if you’re highly sensitive to gluten exposure:3
- Communicate your allergy to staff so they take proper precautions
- Ask about possible hidden ingredients in menu items
- Bring your own gluten-free soy sauce or sauce packets
- Check that utensils, pans, and prep areas have been thoroughly cleaned
- Wash hands before eating
- Try visiting the restaurant at less busy times
Following these steps could help reduce the chance of allergen cross-contact.
Gluten-Free Dining Options Beyond Panda Express
For more variety in gluten-free Chinese flavors, check out other fast casual chains or local restaurants. Brands like Pei Wei Asian Diner, PF Chang’s, and even Chipotle offer gluten-free menus. You can also find gluten-free choices at many mom and pop Chinese eateries. Just be sure to ask questions when ordering.
Grocery stores now carry gluten-free Asian sauces and noodles too. Add your own protein and veggies for a quick meal at home.
The Bottom Line
While choices are somewhat limited compared to all that Panda Express has to offer, there are still gluten-free options available. Opt for steamed dishes without soy sauce or breaded proteins. Pair with plain rice and steamed veggies without noodles for a complete meal. With smart ordering and communication, those avoiding gluten can still enjoy their favorite wok-fired Asian flavors at Panda Express.
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References
- PandaExpress.com. Allergen Information. https://www.pandaexpress.com/allergen-information
- VeryWellFit.com. Is Panda Express Gluten-Free? https://www.verywellfit.com/is-panda-express-gluten-free-562807
- CeliacTeen.com. Panda Express Gluten Free Menu Options. https://celiacteen.com/panda-express-gluten-free-menu/
