Pei Wei offers a variety of healthier menu options for those looking to make mindful choices when dining out. The Asian-inspired restaurant chain provides dishes that can fit into different dietary preferences and nutritional goals. Some of the healthiest options at Pei Wei include veggie-packed stir-fries, steamed entrees, and dishes with lean proteins like shrimp or tofu.
Customers can customize their orders to reduce calories, fat, and sodium by opting for steamed rice instead of fried, requesting extra vegetables, or choosing lighter sauce options. While some menu items are high in fat and calories, Pei Wei’s open kitchen concept allows diners to see their meals being prepared fresh, giving them more control over their meal’s nutritional content.
Understanding Pei Wei
Pei Wei offers a diverse menu of Pan-Asian cuisine inspired by Chinese, Japanese, and Thai flavors. The restaurant chain focuses on fresh ingredients and made-to-order dishes prepared in open kitchens.
The Pei Wei Story
Pei Wei Asian Diner launched in 2000 as a fast-casual offshoot of P.F. Chang’s. The concept aimed to provide quick, affordable Asian dishes without compromising quality. Pei Wei rapidly expanded across the United States, establishing over 200 locations.
In 2017, Pei Wei separated from P.F. Chang’s and rebranded as Pei Wei Asian Kitchen. This move allowed the chain to refine its menu and focus on its core strengths. Pei Wei emphasizes fresh, high-quality ingredients and customizable options to cater to various dietary preferences.
Signature Offerings
Pei Wei’s menu features a range of Asian-inspired dishes. Popular items include the Wei Better Orange Chicken, Honey-Seared Chicken, and Mongolian Steak. The restaurant also offers rice and noodle bowls, salads, and small plates.
Customization is a key aspect of Pei Wei’s offerings. Guests can choose their protein, sauce, and base (rice or noodles) to create personalized meals. Vegetarian and gluten-sensitive options are available, catering to diverse dietary needs.
Pei Wei uses a wok cooking method for many dishes, which helps maintain flavor and nutritional value. The chain also offers lighter options, such as cauliflower rice, for health-conscious diners.
Healthy Menu Breakdown
Pei Wei offers several nutritious options for health-conscious diners. The menu features salads, salad bowls, and other dishes that can fit into a balanced diet when chosen carefully.
Salads and Salad Bowls
Pei Wei’s salads and salad bowls provide lighter fare with fresh ingredients. The Asian Chopped Chicken Salad is a popular choice, combining mixed greens with grilled chicken and crisp vegetables. Vegetarian diners can opt for salads without meat or substitute tofu.
Salad bowls offer a heartier option while still emphasizing vegetables. These typically include a protein source like chicken or tofu over greens and other vegetables. Customization allows diners to adjust ingredients to their preferences and dietary needs.
Gluten-free options are available among the salads and bowls. Diners with gluten sensitivities should inquire about specific ingredients and preparation methods.
Nutritional Information
Pei Wei provides nutritional information for menu items, allowing customers to make informed choices. Calorie counts vary widely across dishes, with salads and vegetable-based options generally lower in calories.
Protein-rich dishes like grilled chicken or tofu can contribute to a balanced meal. Sodium content is a consideration, as some Asian-inspired sauces may be high in salt.
Fat content differs among menu items. Dishes with creamy sauces tend to be higher in fat compared to grilled or steamed options. Diners watching their fat intake should opt for lighter preparations.
Portion sizes impact overall calorie and nutrient intake. Some dishes can be shared or saved for later to manage calorie consumption.
Choosing the Right Entrees
Selecting nutritious entrees at Pei Wei requires balancing lean proteins, vegetables, and carbohydrates. Mindful choices can help diners enjoy flavorful meals while maintaining health goals.
Lean Proteins and Vegetables
Pei Wei offers several entrees centered around lean proteins and vegetables. The Mongolian Chicken and Teriyaki Chicken are solid options, providing ample protein without excessive calories. For a beef alternative, the Beef and Broccoli combines lean protein with fiber-rich vegetables.
The Thai Basil dishes, available with chicken or shrimp, incorporate a variety of colorful vegetables. Opt for the Chicken and Broccoli for a simple, nutrient-dense meal. The Grilled Bourbon Chicken is another lean choice, though be mindful of the sauce.
Avoid heavier options like Orange Chicken, which tend to be higher in calories and fat. Instead, focus on dishes that feature grilled meats and plenty of vegetables to maximize nutritional value.
Carbohydrates Consideration
When it comes to carbohydrates, Pei Wei provides options to suit various dietary needs. Brown rice is a healthier alternative to white rice, offering more fiber and nutrients. For those seeking to reduce carb intake, cauliflower rice is an excellent low-carb substitute.
The Dan Dan Chicken Noodles, while tasty, are higher in carbohydrates. If noodles are preferred, consider asking for a smaller portion or sharing the dish. For a lower-carb meal, pair a protein-rich entree with extra vegetables instead of rice or noodles.
Be cautious with sauce-heavy dishes, as they often contain hidden sugars and calories. Request sauces on the side to control portions and reduce overall carbohydrate intake.
Shareables and Appetizers
Pei Wei offers a variety of lighter fare and small plates to start your meal or share with friends. These options range from classic Asian appetizers to signature dishes crafted with fresh ingredients.
Light Bites
Pei Wei’s light bites menu features several popular options. The Signature Chicken Lettuce Wraps are a standout choice, combining seasoned chicken with crisp lettuce cups. Spring rolls provide a crispy exterior with a flavorful vegetable filling. For a simple yet satisfying option, steamed edamame offers a protein-rich snack. Chicken dumplings are another favorite, featuring tender chicken wrapped in a delicate dough.
These lighter options can be a smart way to begin a meal without overindulging. Many are lower in calories compared to heavier main dishes, making them suitable for those watching their intake.
Soups and Small Dishes
Pei Wei’s soup selection includes the Thai Wonton Soup, a flavorful broth filled with tender wontons. This dish can be a warming start to a meal or enjoyed on its own as a light lunch option.
Egg rolls are a classic choice, offering a crispy exterior and savory filling. While tasty, they tend to be higher in calories and fat compared to other appetizers.
When selecting shareables, consider portion sizes. Some items may be meant for sharing, so adjust your order accordingly to maintain a balanced meal. Opting for dishes with fresh vegetables or lean proteins can help make healthier choices while still enjoying the flavors Pei Wei is known for.
Customization for Dietary Preferences
Pei Wei offers numerous options to accommodate various dietary needs and preferences. Guests can modify dishes to align with their health goals or dietary restrictions.
Gluten-Free and Vegetarian Options
Pei Wei provides gluten-free and vegetarian choices for diners with specific dietary requirements. The menu features clearly marked gluten-free items, including several stir-fries and salads. Vegetarian options abound, with dishes like Thai Coconut Tofu and Teriyaki Tofu.
For those avoiding gluten, Pei Wei offers tamari sauce as a substitute for soy sauce. Vegetarians can request tofu in place of meat in many dishes. The restaurant’s commitment to customization allows guests to create meals that suit their needs.
Diet and Weight Loss
Pei Wei caters to customers following low-calorie or low-carb diets. The menu provides nutritional information for each dish, enabling diners to make informed choices. For weight management, guests can opt for lighter options like steamed vegetables or salads.
Low-calorie selections include dishes with lean proteins and vegetables. Diners can request brown rice instead of white rice for added fiber. Those on low-carb diets may choose lettuce wraps or ask for extra vegetables in place of rice.
Pei Wei’s customization options support a balanced diet approach. Guests can control portion sizes by ordering half portions of many entrées. This flexibility allows diners to enjoy flavorful Asian cuisine while adhering to their dietary goals.
Beverages and Desserts
Pei Wei offers a range of drink options and sweet treats to complement their main dishes. Choosing wisely can help maintain a balanced meal.
Healthy Drink Choices
Unsweetened iced tea is an excellent low-calorie beverage choice at Pei Wei. It provides hydration without added sugars or calories. Water is always a smart option, supporting overall health and digestion.
For those seeking flavor, light lemonades or fruit-infused waters can be refreshing alternatives. These drinks offer taste without excessive sugar content.
Pei Wei also serves various fountain drinks. Diet sodas are available for those watching their calorie intake, though moderation is key due to artificial sweeteners.
Indulging Responsibly
Pei Wei’s dessert menu includes tempting options like the Fudge Brownie and Thai Donuts. These treats are high in calories and added sugars.
The Fudge Brownie is rich and decadent. It’s best shared or saved for special occasions. Thai Donuts, while delicious, are fried and sugar-coated.
To enjoy desserts mindfully:
- Split portions with dining companions
- Balance with a lighter main course
- Consider fruit-based options when available
Remember, occasional indulgence can be part of a balanced diet. Moderation is key when selecting sweeter menu items at Pei Wei.
Kids’ Menu
Pei Wei offers a Kids Wei menu featuring popular dishes in smaller portions. This selection provides tasty options for younger diners while considering nutritional needs.
Fun and Wholesome
The Kids Wei menu includes familiar favorites tailored for children’s appetites. Options like the Kids Sweet & Sour dish come in various protein choices, such as chicken or tofu with vegetables. Calorie counts range from 760 to 980, depending on the selection.
Pei Wei also offers kid-friendly versions of their signature dishes. The Kids Lo Mein provides a milder take on the classic noodle dish. For those seeking a simpler option, the Kids Honey Seared meal offers a lightly sweetened protein choice.
Portion sizes are appropriately scaled down, making it easier for parents to manage their children’s intake. While these dishes are designed to appeal to younger tastes, they still incorporate some of the Asian-inspired flavors Pei Wei is known for.
Navigating Nutritional Content
Pei Wei’s menu offers diverse options, but understanding nutritional content is key to making informed choices. Careful label reading and strategic ordering can help customers select healthier meals.
Understanding Labels
Pei Wei provides nutritional information for its menu items. This data typically includes calories, fat, sodium, carbohydrates, and protein content per serving. Many dishes are high in sodium, with some containing over 3,000 milligrams per serving. Calorie counts vary widely, from lighter options around 300 calories to more indulgent choices exceeding 1,000 calories.
Portion sizes are important to note. Some items list nutrition facts for half portions, while others provide full-serving data. Customers should pay attention to serving sizes to accurately assess their intake.
Health-Conscious Strategies
Selecting lower-sodium options can be challenging at Pei Wei, but it’s possible. Choosing steamed vegetables or brown rice instead of fried rice can reduce sodium intake. Asking for sauces on the side allows diners to control added salt.
For weight management, focus on lower-calorie options. The Pei Wei Original Shrimp, at 360 calories per half serving, offers a protein-rich choice. Opting for dishes with lean proteins and vegetables can help balance meals.
Customization is key. Request extra vegetables, choose lighter sauces, and consider sharing larger portions to create a more nutritionally balanced meal at Pei Wei.
What to Avoid at Pei Wei
While Pei Wei offers some healthier options, certain menu items can derail your nutritional goals. Being aware of high-calorie dishes and those with excessive sodium or sugar content is key to making better choices.
High-Calorie Trap
Fried foods at Pei Wei pack a caloric punch. The Chicken Fried Rice, though popular, can contain over 1,000 calories per serving. Noodle and rice bowls often exceed 800 calories, especially those with crispy proteins or sweet sauces. Dishes like Orange Chicken or Sweet and Sour Chicken are particularly high in calories due to breading and sugary glazes.
To avoid these calorie bombs, opt for steamed rice instead of fried. Choose grilled or steamed proteins over crispy options. Skip the extra sauces or ask for them on the side to control portions.
Minimizing Salt and Sugar
Sodium content is a concern in many Pei Wei dishes. Some entrees contain over 3,000 mg of sodium – more than the recommended daily limit. Soy sauce-based dishes and soups are often the highest in sodium.
Added sugars lurk in sweet sauces and glazes. Honey-glazed proteins and dishes with teriyaki or sweet chili sauce can pack unexpected sugar. Desserts, while tempting, are best avoided for their high sugar and calorie content.
To reduce sodium and sugar intake, request low-sodium soy sauce. Choose dishes with clear broths or light sauces. Ask for sauces on the side to control portions. Opt for fresh veggies and lean proteins without heavy glazes or breading.