P.F. Chang’s offers a diverse menu with options for health-conscious diners seeking nutritious meals. The restaurant provides choices suitable for various dietary preferences, including gluten-free, vegetarian, and vegan options. Steamed dishes at P.F. Chang’s are generally lower in calories, fat, and saturated fat compared to their fried counterparts, making them a smart choice for those watching their intake.
For individuals looking to balance their meals, P.F. Chang’s menu includes protein-rich options that are also low in carbohydrates. The ginger chicken with broccoli and miso glazed salmon stand out as nutritious selections that cater to those following low-carb or ketogenic diets. Additionally, the restaurant offers a separate gluten-free menu, featuring items like the popular Chang’s chicken lettuce wraps, which provide a satisfying and wholesome meal option.
Understanding the Menu
P.F. Chang’s menu offers a diverse array of Asian-style dishes inspired by cuisines across the continent. The extensive selection includes sushi, dim sum, rice and noodle dishes, as well as options for children and desserts.
Nutrition facts for each menu item are readily available on P.F. Chang’s website. This information is valuable for those monitoring their intake of calories, sodium, and other nutrients.
Portion sizes at P.F. Chang’s are generally designed to serve two people. Entrees typically come with a side of rice, with brown rice being a healthier alternative to white.
The menu caters to various dietary needs. Gluten-free options are available for those with celiac disease or gluten sensitivity. Low-carb choices can also be found for patrons following specific eating plans.
P.F. Chang’s offers dishes featuring lean protein sources such as chicken and seafood. These can be paired with vegetable-rich sides for a balanced meal.
Many dishes contain healthy fats from ingredients like nuts and avocados. However, it’s important to be mindful of sodium content, which can be high in some menu items.
Starters and Appetizers
P.F. Chang’s offers a variety of appetizers that can be part of a healthy meal when chosen wisely. Many options cater to different dietary needs and preferences, including vegetarian, lean protein, and gluten-free selections.
Vegetarian Selections
Vegetarian Lettuce Wraps are a popular choice for those seeking plant-based options. These wraps feature a savory mix of tofu and vegetables, served with crisp lettuce leaves. The dish provides a good balance of protein and fiber.
Edamame is another excellent vegetarian starter. These steamed soybeans are low in calories and high in protein, making them a nutritious choice. They’re typically served with a light sprinkle of sea salt.
Vegetable Spring Rolls offer a crispy texture and vegetable-packed filling. While they are fried, sharing an order can help control portion sizes and calorie intake.
Lean Proteins and Seafood
Chicken Lettuce Wraps are a lighter alternative to their vegetarian counterpart. They provide lean protein and can be a satisfying start to a meal without excess calories.
Shrimp Dumplings offer a seafood option that’s relatively low in calories. These steamed dumplings contain protein-rich shrimp and are often served with a dipping sauce.
Handmade Pork Dumplings, while not as lean as chicken or shrimp options, can still be enjoyed in moderation. Opting for steamed rather than pan-fried versions can reduce the fat content.
Gluten-Free Starters
Gluten-Free Chang’s Chicken Lettuce Wraps cater to those with gluten sensitivities. This version maintains the flavor of the original while using gluten-free ingredients.
Edamame is naturally gluten-free and makes an excellent starter for those avoiding gluten. It’s a simple, wholesome option that fits various dietary needs.
Some locations may offer gluten-free versions of their dumpling dishes. It’s advisable to check with the server for the most up-to-date gluten-free appetizer options, as menus can vary by location.
Soups and Salads
P.F. Chang’s offers a variety of soups and salads that can be enjoyed as lighter meal options or appetizers. These dishes provide flavorful choices for those seeking healthier alternatives on the menu.
Soup Selections
P.F. Chang’s features three classic soup options: Egg Drop Soup, Hot and Sour Soup, and Wonton Soup. Egg Drop Soup is a light broth with ribbons of beaten egg, offering a mild flavor profile. Hot and Sour Soup combines a tangy broth with tofu, mushrooms, and bamboo shoots, delivering a spicy kick. Wonton Soup features pork-filled dumplings in a savory broth.
These soups are generally lower in calories compared to many entrees. They can be a good choice for those watching their calorie intake. It’s important to note that soups often contain high sodium levels, so those monitoring salt intake should be mindful of portion sizes.
Fresh Salads
P.F. Chang’s salad menu includes the Asian Caesar Salad and Mandarin Crunch Salad. The Asian Caesar Salad puts an Eastern twist on the classic, featuring crisp romaine lettuce with a tangy dressing. The Mandarin Crunch Salad is a more calorie-dense option, containing 750 calories and 46g of fat.
The Mandarin Crunch Salad includes healthy fats from nuts and seeds but also packs 75g of carbohydrates. It offers 14g of protein and contains less sodium (1,510mg) compared to some other menu items. Diners can customize salads by adding protein options like chicken or shrimp for a more substantial meal.
When choosing salads, be aware of dressing portions as they can significantly increase calorie and fat content. Requesting dressing on the side allows for better portion control.
Main Entrees
P.F. Chang’s offers a variety of main entrees that can fit into a healthy eating plan. The menu includes options for chicken, beef, seafood, and vegetarian dishes, with some choices that are lower in calories and sodium than others.
Chicken Dishes
The Ginger Chicken with Broccoli is a standout choice for health-conscious diners. This dish combines lean protein with nutrient-rich broccoli in a flavorful ginger sauce. Chang’s Spicy Chicken is another popular option, but it’s higher in calories and sodium.
Sesame Chicken is a classic favorite that can be enjoyed in moderation. For those watching their carb intake, requesting the sauce on the side can help control portion sizes.
Beef and Pork
Beef with Broccoli offers a balance of protein and vegetables. The dish can be a good choice when shared or eaten in smaller portions. Pepper Steak is another option that includes vegetables, helping to increase the nutrient content of the meal.
When ordering beef or pork dishes, diners can ask for extra vegetables to boost the fiber content and reduce the overall calorie density of the meal.
Seafood Specialties
Seafood options at P.F. Chang’s can be part of a healthy diet. The Miso Glazed Salmon is rich in omega-3 fatty acids and provides a good source of protein. Shrimp with Lobster Sauce is another seafood choice that’s relatively lower in calories compared to some other entrees.
For those looking to reduce sodium intake, it’s advisable to ask for sauces on the side when ordering seafood dishes.
Tofu and Vegetarian Options
The Steamed Buddha’s Feast is one of the healthiest choices on the menu. This vegetarian dish is packed with a variety of vegetables and tofu, making it low in calories and high in nutrients. The regular Buddha’s Feast, which is stir-fried, is also a good option but slightly higher in calories due to the cooking method.
Tofu can be substituted for meat in many dishes, offering a plant-based protein alternative. Vegetarian and vegan diners have several options to choose from, with many dishes easily customizable to fit dietary preferences.
Rice, Noodles, and Grains
P.F. Chang’s offers several rice, noodle, and grain options. Some choices are more nutritious than others, with variations in calorie content and nutritional value.
Healthful Rice Varieties
Brown rice is a wholesome choice at P.F. Chang’s. It contains more fiber and nutrients compared to white rice. A single serving of brown rice provides approximately 190 calories.
Fried rice, while flavorful, is higher in calories and fat. It typically contains around 520 calories per serving. For a lighter option, consider requesting steamed rice instead of fried.
P.F. Chang’s also offers cauliflower rice as a low-carb alternative. This option is significantly lower in calories and carbohydrates than traditional rice.
Noodle and Lo Mein Options
Noodle dishes at P.F. Chang’s can be substantial in calories. Lo Mein Vegetables is a popular choice, containing about 850 calories per serving.
For a lighter noodle option, consider the Singapore Street Noodles. This dish features rice noodles and typically has fewer calories than lo mein.
When ordering noodle dishes, ask for extra vegetables to increase the nutrient content. This can help balance the meal and add more fiber.
Dim sum options like dumplings can be a lighter alternative to full noodle dishes. Steamed dumplings are generally lower in calories than fried versions.
Side Dishes
P.F. Chang’s offers a variety of flavorful and nutritious side dish options. These include both vegetable-based choices and additional sides that can complement your main meal.
Vegetable Options
Sichuan-Style Asparagus is a popular vegetable side at P.F. Chang’s. This dish features crisp asparagus spears stir-fried with garlic and Sichuan peppercorns. It provides a good source of fiber and vitamins while staying low in calories.
Stir-Fry Eggplant offers a savory and slightly sweet flavor profile. The eggplant is cooked until tender and absorbs the aromatic sauce. This dish is rich in antioxidants and provides a good alternative to heavier sides.
Wok-Seared Spinach is a simple yet nutritious option. The spinach is quickly cooked to retain its nutrients and natural flavor. It’s an excellent source of iron and vitamin K.
Chili-Garlic Green Beans deliver a spicy kick. These crisp green beans are stir-fried with chili sauce and minced garlic. They’re low in calories and high in vitamin C.
Additional Sides
P.F. Chang’s offers brown rice as a healthier alternative to white rice. Brown rice provides more fiber and nutrients while helping to balance blood sugar levels.
The restaurant also serves quinoa “fried rice” as a protein-rich option. This dish incorporates vegetables and eggs, offering a balanced mix of nutrients.
For those watching their carbohydrate intake, P.F. Chang’s provides steamed vegetables as a side. This option is low in calories and high in vitamins and minerals.
Egg drop soup is a lighter side dish choice. It’s relatively low in calories and can be a satisfying addition to a meal without adding excessive fat or carbohydrates.
Dietary Considerations
P.F. Chang’s offers options for various dietary needs. The restaurant caters to gluten-free and ketogenic diets with specific menu items and modifications.
Gluten Considerations
P.F. Chang’s provides a separate gluten-free menu for diners with gluten allergies or celiac disease. The gluten-free Chang’s chicken lettuce wraps are a popular choice. Many dishes can be made gluten-free upon request.
Cross-contamination is a concern in the kitchen. The restaurant prepares gluten-containing foods in the same area. Diners with severe gluten sensitivities should inform their server.
Some gluten-free options include:
- Chang’s Chicken Lettuce Wraps
- Egg Drop Soup
- Mongolian Beef
- Shrimp with Lobster Sauce
Ketogenic Diet Options
P.F. Chang’s menu includes several keto-friendly choices. These dishes focus on protein and vegetables, with minimal carbohydrates.
Recommended keto options:
- Ginger Chicken with Broccoli
- Miso Glazed Salmon
- Asian Caesar Salad (without croutons)
- Mongolian Beef (request no sauce)
Diners can customize many dishes to fit ketogenic requirements. Asking for no rice or noodles and extra vegetables helps reduce carb content. Sauces should be requested on the side, as they often contain sugar.
Portion Control and Healthy Choices
P.F. Chang’s serves generous portions meant for sharing. Controlling intake is key to making healthy choices at the restaurant.
Consider splitting entrees with dining companions. This allows for trying different dishes while managing calorie consumption.
Opt for steamed vegetables or brown rice as sides instead of fried options. These choices add fiber and nutrients without excess calories.
Be mindful of sauces and dressings, which can add hidden calories and sodium. Request sauces on the side to control portions.
Choose lean proteins like chicken, shrimp, or tofu. These offer satisfying protein with less saturated fat than beef or pork options.
Lettuce wraps make a smart appetizer choice. They provide a lighter start to the meal compared to fried options.
Pay attention to cooking methods. Steamed, grilled, or stir-fried dishes are generally healthier than deep-fried items.
Consider boxing up half your meal before eating. This helps avoid overeating and provides leftovers for another meal.
Drink water with your meal instead of sugary beverages. This cuts unnecessary calories and keeps you hydrated.
Additional Tips and Info
Navigating healthy choices at P.F. Chang’s requires attention to sodium levels and selecting nutrient-dense options. Being mindful of these factors can help diners make more balanced meal selections.
Understanding Sodium Levels
P.F. Chang’s dishes often contain high sodium levels. Many menu items exceed 1,000 mg of sodium per serving. To reduce sodium intake, ask for sauces on the side. Request low-sodium preparation when possible. Pair dishes with steamed vegetables or brown rice to balance salt content.
Consider sharing entrees to control portion sizes and sodium consumption. Opt for dishes with grilled meats and fresh vegetables. These typically have lower sodium content compared to fried or heavily sauced options.
Choosing Nutrient-Rich Options
Focus on dishes with a variety of colorful vegetables. These provide essential vitamins, minerals, and fiber. Select lean proteins like chicken, fish, or tofu to support muscle health and satiety.
Consider ordering from the “Farm to Wok” menu section. These dishes often feature fresher ingredients with minimal processing. Opt for brown rice instead of white rice for added fiber and nutrients.
Customize orders to boost nutritional value. Add extra vegetables to any dish. Request sauce substitutions, such as ginger-garlic instead of heavier cream-based options.