Pei Wei Asian Kitchen offers a range of healthier menu options for those seeking nutritious choices without sacrificing flavor. The restaurant chain, known for its Pan Asian cuisine, provides dishes inspired by Chinese, Japanese, and Thai culinary traditions. With over 200 locations across the United States, Pei Wei caters to health-conscious diners looking for tasty alternatives.
Athletes and calorie-conscious customers can find several suitable options at Pei Wei, including protein-rich appetizers like edamame and lighter entrees featuring lean meats and vegetables. The restaurant’s open-concept kitchen allows patrons to watch as their meals are prepared fresh to order using various cooking methods, including wok-frying.
While some menu items at Pei Wei can be high in fat and calories, the restaurant offers customization options that allow diners to make healthier choices. By selecting dishes with lean proteins, incorporating more vegetables, and opting for lighter sauces, customers can enjoy flavorful meals that align with their nutritional goals.
Overview of Pei Wei Asian Kitchen
Pei Wei Asian Kitchen is a popular American restaurant chain specializing in Pan Asian cuisine. With over 200 locations across the United States, it offers a diverse menu inspired by Chinese, Japanese, and Thai flavors.
The restaurant prides itself on using fresh ingredients and bold flavors to create made-to-order dishes. Pei Wei’s open-concept kitchens allow customers to watch as their meals are prepared using traditional cooking methods like wok frying.
Pei Wei’s menu features a wide array of options, including:
- Appetizers
- Noodle and rice bowls
- Salads
- Sushi rolls
- Signature entrées
Many dishes can be customized with a choice of protein, such as chicken, beef, shrimp, or tofu. This flexibility allows diners to tailor their meals to their preferences and dietary needs.
Pei Wei aims to provide a fast-casual dining experience that combines the convenience of quick service with the quality of freshly prepared Asian cuisine. The restaurant offers dine-in, takeout, and delivery options to cater to various customer needs.
While Pei Wei provides numerous flavorful choices, it’s important to note that some menu items can be high in calories, fat, or sodium. However, the chain also offers lighter options for health-conscious diners.
Understanding Nutritional Information
Nutritional information is crucial for making informed choices at Pei Wei. It provides valuable details about calories, macronutrients, and other components that impact health and dietary goals.
Importance of Nutritional Information
Nutritional information empowers diners to align their meal choices with their health objectives. Pei Wei offers a range of options, from lean proteins to vegetable-rich dishes. Calorie counts help manage weight, while macronutrient breakdowns assist in balancing carbohydrates, proteins, and fats.
For those following specific diets, this data is essential. It allows identification of low-calorie options for weight management or higher protein meals for muscle building. Sodium content is also listed, benefiting those monitoring their salt intake.
Interpreting the Menu
Pei Wei’s menu provides detailed nutritional facts for each dish. Calories are prominently displayed, helping diners quickly assess energy content. Macronutrient information follows, showing grams of protein, carbohydrates, and fats.
Portion sizes are key to accurate interpretation. Some dishes list nutritional data for half portions, while others provide full-size information. Customization options can significantly alter nutritional profiles.
Diners should pay attention to serving sizes when comparing dishes. A seemingly low-calorie option might be based on a smaller portion. Vegetable-rich dishes often offer more fiber and vitamins with fewer calories.
Healthy Options at Pei Wei
Pei Wei offers several nutritious choices for health-conscious diners. The menu features lean proteins, vegetable-focused dishes, and customizable options to accommodate various dietary needs.
Lean Proteins and Vegetables
Pei Wei provides protein-rich options that can be paired with vegetables for a balanced meal. The Kung Pao Chicken combines lean chicken breast with bell peppers, onions, and peanuts in a spicy sauce. For a seafood option, the Honey-Seared Shrimp includes shrimp and mixed vegetables in a light honey sauce.
The Mongolian Steak features tender beef strips with mushrooms and scallions. Diners can request extra vegetables or substitute brown rice for white rice to increase fiber intake.
Steamed edamame serves as a protein-packed appetizer or side dish. This simple soybean option is low in calories and high in nutrients.
Gluten-Free and Vegetarian Options
Pei Wei caters to various dietary restrictions with gluten-free and vegetarian choices. The Thai Coconut Curry with Tofu offers a plant-based protein option in a flavorful sauce. Gluten-sensitive diners can enjoy the Ginger Broccoli with Chicken, prepared without soy sauce.
The Edamame is naturally gluten-free and vegetarian-friendly. Many dishes can be customized to be gluten-free or vegetarian by requesting modifications or substitutions.
Pei Wei’s website provides detailed nutritional information, allowing customers to make informed choices based on their dietary needs.
Low Carb and Low-Calorie Choices
For those watching their carbohydrate or calorie intake, Pei Wei offers several suitable options. The Cauliflower Rice Bowl provides a low-carb alternative to traditional rice dishes. It can be paired with various proteins and vegetables for a filling, nutrient-dense meal.
The Asian Chopped Chicken Salad is a low-calorie option featuring mixed greens, grilled chicken, and a light vinaigrette. Diners can request dressing on the side to further control calorie intake.
Steamed vegetables can be substituted for rice or noodles in many dishes to reduce carbohydrates and calories. The Wok-Seared Vegetables entree offers a low-calorie, vegetable-focused main course.
Dishes to Consider
Pei Wei offers a variety of healthier options for those looking to make mindful choices while dining out. These dishes balance flavor and nutrition, providing alternatives that cater to different dietary preferences and needs.
Salads and Soups
The Asian Chopped Chicken Salad stands out as a nutritious choice. It combines crisp vegetables with lean protein, offering a satisfying meal under 400 calories. The salad includes mixed greens, carrots, and cucumbers, topped with grilled chicken and a light vinaigrette.
Thai Wonton Soup serves as a lighter appetizer option. This broth-based soup contains chicken dumplings and vegetables, providing warmth and flavor without excessive calories.
For those seeking plant-based options, the restaurant offers salads that can be customized with tofu instead of meat.
Protein-Rich Entrées
Pei Wei Original Shrimp is a popular protein-rich choice. A half portion contains 305 calories and 36 grams of protein, making it one of the more balanced options on the menu. While high in sodium, it remains a leaner choice compared to some other entrées.
Grilled Bourbon Chicken offers another protein-forward option. This dish features grilled chicken breast in a flavorful sauce, typically served with steamed vegetables and rice.
Mongolian Steak and Spicy Korean BBQ Steak cater to beef lovers. These dishes provide substantial protein but should be enjoyed in moderation due to their higher calorie and sodium content.
Vegetable-Forward Meals
Thai Coconut Tofu stands out as a vegetarian-friendly option. This dish combines tofu with vegetables in a coconut curry sauce, offering plant-based protein and fiber.
Teriyaki Chicken with vegetables can be modified to include extra veggies and less sauce, creating a more balanced meal.
For a customizable vegetable-rich option, consider building your own bowl. Start with a base of mixed greens or cauliflower rice, add tofu or lean protein, and load up on steamed vegetables. Choose lighter sauces like ginger soy or sweet chili vinaigrette to keep calories in check.
Customizing Your Meal
Pei Wei offers numerous options for customizing meals to align with health goals. Diners can select nutritious bases and add-ons to create balanced, flavorful dishes tailored to their preferences.
Choosing the Right Base
Brown rice serves as a wholesome foundation for Pei Wei dishes. This fiber-rich option provides essential nutrients and sustained energy. For those seeking lower-carb alternatives, cauliflower rice offers a vegetable-based substitute. It reduces calorie intake while boosting vegetable consumption.
Diners can also opt for mixed greens as a base. This choice adds vitamins and minerals while keeping the meal light. Some locations may offer quinoa, another protein-packed option rich in amino acids.
Selecting Health-Conscious Add-ons
Edamame stands out as a protein-rich add-on at Pei Wei. These young soybeans provide fiber and plant-based protein. Diners can request extra vegetables to increase the nutrient density of their meals.
Lean protein choices include grilled chicken or tofu. These options offer protein without excess saturated fat. For added flavor without excessive calories, diners can ask for sauces on the side.
Customization extends to cooking methods. Requesting steamed instead of fried items reduces oil content. Diners can also ask for less sauce to control sodium intake.
Avoiding Hidden Calories
Navigating Pei Wei’s menu requires awareness of potential calorie pitfalls. Certain ingredients and cooking methods can significantly increase calorie content without adding much nutritional value.
Sauces and Dressings
Pei Wei’s sauces often contain hidden calories and sodium. The sweet chili sauce adds 60 calories per serving, while teriyaki sauce contains 50 calories. Opt for lighter options like ginger broth or request sauces on the side.
Salad dressings can also be calorie-dense. The sesame vinaigrette contains 170 calories per serving. Consider using less dressing or choosing lower-calorie options like rice vinegar.
To reduce calorie intake, diners can ask for steamed dishes with sauce on the side. This allows for better portion control of high-calorie sauces.
Fried Foods and Sides
Fried items at Pei Wei can significantly increase calorie intake. Egg rolls contain 200 calories each, while chicken fried rice has 590 calories per serving.
Chicken lo mein and dan dan chicken noodles are also high in calories, with 660 and 710 calories per serving respectively. These dishes often contain oil-laden noodles and sauces.
For lower-calorie alternatives, choose steamed rice instead of fried rice. Opt for vegetable-based sides like edamame or mixed vegetables. When selecting proteins, grilled or steamed options typically have fewer calories than their fried counterparts.
Dietary Strategies at Asian Restaurants
Asian restaurants offer numerous options for health-conscious diners. Focusing on vegetable-rich dishes can support weight loss and balanced nutrition goals.
Choose steamed or lightly stir-fried vegetables as side dishes or main courses. These preparations retain more nutrients and use less oil than deep-fried options.
Opt for lean proteins like tofu, chicken breast, or fish. Request sauces on the side to control sodium and calorie intake.
Brown rice provides more fiber and nutrients than white rice. Consider substituting a serving of rice with extra vegetables for a lower-carb meal.
Many Asian restaurants offer vegetarian dishes featuring plant-based proteins. These can be excellent choices for those seeking lighter fare.
Soups can be filling yet low in calories. Hot and sour or miso soups are flavorful options to start a meal.
Be mindful of portion sizes. Sharing dishes family-style allows for tasting a variety of foods while controlling overall intake.
When selecting salads, choose those with a mix of fresh vegetables and lean proteins. Ask for dressings on the side to manage added fats and sugars.
Pei Wei Specialties with a Healthy Twist
Pei Wei offers a range of dishes that combine flavor with nutrition. The restaurant’s menu features both signature dishes and healthier innovations that cater to various dietary preferences.
Signature Dishes
Mongolian Chicken remains a popular choice at Pei Wei. This dish combines tender chicken with crisp vegetables in a savory sauce. For a lighter option, guests can request extra vegetables and less sauce.
Chicken Dumplings provide a satisfying appetizer. These steamed parcels offer protein without excessive calories. Pairing them with a side salad creates a balanced meal.
Noodle and rice bowls form the core of Pei Wei’s menu. These customizable options allow diners to select lean proteins and add extra vegetables for increased nutritional value.
Healthy Innovations
Teriyaki Tofu presents a plant-based alternative rich in protein. This dish features grilled tofu in a flavorful teriyaki sauce, served with brown rice and steamed vegetables.
Thai Dynamite Tofu offers a spicier option for those seeking bold flavors without meat. It combines crispy tofu with a zesty sauce and colorful vegetables.
Pei Wei’s healthy salad options provide fresh, low-calorie meals. These salads typically include mixed greens, lean proteins, and a variety of vegetables. Diners can request dressing on the side to control portions.
Nutrition information is readily available for all menu items. This transparency helps guests make informed choices based on their dietary needs and goals.