P.F. Chang’s offers a variety of healthier options for those looking to enjoy Asian cuisine without overindulging. While known for its flavorful dishes, the restaurant chain also provides selections that cater to health-conscious diners.
The healthiest choices at P.F. Chang’s include steamed dishes, lettuce wraps, and items from their gluten-free menu. These options tend to be lower in calories, fat, and sodium compared to their fried or sauce-heavy counterparts. For example, the Chang’s chicken lettuce wraps provide a nutritious meal with a good balance of protein and vegetables.
Guests seeking to make informed choices can find nutritional information for menu items on the P.F. Chang’s website. This allows diners to select dishes that align with their dietary goals, whether they’re watching their calorie intake, following a specific eating plan, or simply aiming for a more balanced meal while enjoying the flavors of Asian cuisine.
Understanding P.F. Chang’s Menu
P.F. Chang’s offers a diverse menu with Asian-inspired dishes. The restaurant provides nutritional information to help diners make informed choices. Careful examination reveals healthier options across different menu categories.
Menu Categories and Portion Sizes
P.F. Chang’s menu is divided into several categories. Starters include popular items like lettuce wraps and dumplings. Entrees feature a variety of protein options with vegetables and sauces.
Side dishes complement main courses. Desserts round out the meal offerings. Many dishes come in generous portions, often suitable for sharing.
P.F. Chang’s also offers a dedicated lunch menu with smaller portions. This can be beneficial for those watching their calorie intake.
Identifying Healthier Options
Steamed dishes tend to be lower in calories and fat compared to fried options. The menu includes several steamed entrees like ginger chicken with broccoli.
Grilled proteins, such as the miso glazed salmon, are generally healthier choices. Dishes with plenty of vegetables provide essential nutrients and fiber.
Opting for brown rice instead of white rice increases fiber content. Choosing dishes with clear sauces over creamy ones can reduce calorie intake.
Nutritional Information Availability
P.F. Chang’s provides detailed nutritional information for its menu items. This data is accessible on their website and includes:
- Calories
- Total fat
- Saturated fat
- Carbohydrates
- Protein
- Sodium
Diners can use this information to make choices aligned with their dietary needs. The restaurant also offers a gluten-free menu for those with specific dietary restrictions.
Some locations may have printed nutritional guides available upon request. This transparency allows guests to make informed decisions about their meals.
Appetizers and Starters
P.F. Chang’s offers a variety of healthier appetizer options for those looking to make mindful choices. These starters provide flavorful ways to begin a meal while keeping nutrition in mind.
Lettuce Wraps Variations
Chang’s Chicken Lettuce Wraps are a popular choice for health-conscious diners. This dish features seasoned chicken served with crisp lettuce cups, allowing guests to control portion sizes. The restaurant also offers Vegetarian Lettuce Wraps, providing a plant-based alternative with similar flavors.
For those with dietary restrictions, Gluten-Free Chang’s Chicken Lettuce Wraps are available. These maintain the taste of the original while accommodating gluten sensitivities.
When ordering lettuce wraps, consider asking for extra lettuce cups to increase vegetable intake and reduce the overall calorie content of the dish.
Steamed and Non-Fried Options
Steamed options at P.F. Chang’s can be a smart choice for those watching their calorie and fat intake. Edamame is a simple, nutrient-rich starter that’s low in calories and high in protein and fiber.
While not steamed, the Vegetable Spring Rolls offer a non-meat option that includes a variety of vegetables. However, as they are fried, they should be enjoyed in moderation.
When selecting appetizers, prioritize steamed or grilled items over fried ones to reduce overall calorie and fat consumption.
Vegetarian and Gluten-Free Choices
P.F. Chang’s caters to various dietary needs with its appetizer menu. Vegetarian options include the aforementioned Vegetarian Lettuce Wraps and Edamame.
For those following a gluten-free diet, the restaurant offers specially marked menu items. These include the Gluten-Free Chang’s Chicken Lettuce Wraps and Edamame.
When choosing vegetarian or gluten-free appetizers, it’s important to check with the server about preparation methods to ensure they meet specific dietary requirements.
Soups and Salads
P.F. Chang’s offers a variety of soups and salads that can be healthier options on the menu. These dishes provide lighter alternatives while still delivering bold Asian flavors.
Broth-Based Soups
P.F. Chang’s features several broth-based soups that can be satisfying yet relatively low in calories. The Egg Drop Soup is a classic choice, featuring a savory chicken broth with ribbons of egg. It’s a light option that’s low in fat.
Hot and Sour Soup provides a zesty flavor profile with tofu, bamboo shoots, and mushrooms in a tangy broth. This soup offers a good balance of vegetables and protein.
Wonton Soup combines pork dumplings with shrimp in a flavorful broth. While slightly higher in calories than other soups, it still remains a lighter option compared to many main dishes.
Salad Ingredients and Dressings
P.F. Chang’s salads can be customized to create healthier meals. The Asian Caesar Salad features crisp romaine lettuce, parmesan, and wonton croutons. Opting for grilled chicken adds lean protein without excess calories.
The Mandarin Crunch Salad includes julienned vegetables, almonds, and crispy rice sticks. It’s higher in calories but offers a variety of textures and nutrients.
Dressings can significantly impact a salad’s nutritional value. Choosing lighter options like vinaigrettes or asking for dressing on the side helps control calorie intake.
The Dynamite Shrimp topping adds crispy, spicy shrimp to salads. While flavorful, it’s best enjoyed in moderation due to its higher calorie content from frying.
Main Entrées and Specialties
P.F. Chang’s offers a variety of main entrées featuring different proteins and vegetables, with sauce choices significantly impacting nutritional content. Portion sizes and preparation methods play key roles in determining the healthiness of these dishes.
Proteins and Vegetables
P.F. Chang’s entrées combine various proteins with vegetables. The Miso Glazed Salmon is a popular choice, offering omega-3 fatty acids and lean protein. Chicken-based dishes like Ginger Chicken with Broccoli provide a lower-calorie option compared to beef dishes. Beef with Broccoli balances protein with fiber-rich vegetables.
Mongolian Beef is a flavorful option but tends to be higher in sodium and calories. Kung Pao Chicken offers a spicy kick with peanuts for added texture. For those seeking lighter fare, steamed options with extra vegetables can be requested.
Sauce Choices and Caloric Impact
Sauces significantly affect the nutritional profile of P.F. Chang’s entrées. Light sauces like ginger or garlic tend to be lower in calories. Heavier sauces such as those used in Mongolian Beef or Kung Pao dishes can add substantial calories and sodium.
Customers can request sauce on the side to control portions. Opting for dishes with vegetable-based sauces can increase nutrient intake. Spicy options may boost metabolism slightly, but often contain added sugars.
To reduce calorie intake, diners can choose steamed rice over fried rice or request extra vegetables instead of starches. Sharing entrées is an effective strategy for portion control while still enjoying the full flavor experience.
Rice and Noodle Dishes
Rice and noodle dishes form the foundation of many meals at P.F. Chang’s. These staples offer varying nutritional profiles and can be customized to create healthier options.
Brown Rice vs White Rice
Brown rice provides more fiber and nutrients compared to white rice. A serving of brown rice at P.F. Chang’s contains about 190 calories and 4 grams of fiber. White rice has approximately 180 calories but only 1 gram of fiber per serving.
Brown rice has a lower glycemic index, which can help regulate blood sugar levels. It also contains more vitamins and minerals like magnesium and selenium.
Fried rice dishes typically have higher calorie and fat content due to the cooking method. Opting for steamed rice can reduce overall calorie intake.
Lo Mein and Pad Thai
Lo mein and pad thai are popular noodle dishes at P.F. Chang’s. Lo mein typically consists of wheat noodles stir-fried with vegetables and protein. A standard serving can contain around 670 calories.
Pad thai features rice noodles in a sweet and tangy sauce. It often includes eggs, peanuts, and bean sprouts. A typical portion may have about 580 calories.
Both dishes can be made healthier by:
- Requesting extra vegetables
- Choosing lean proteins like chicken or shrimp
- Asking for less sauce or sauce on the side
Portion control is key, as these dishes are often served in large quantities.
Diet-Specific Options
P.F. Chang’s offers a range of menu items to accommodate various dietary needs and preferences. The restaurant provides options for gluten-free, low-carb, and plant-based diets.
Gluten-Free Menu Items
P.F. Chang’s caters to individuals with celiac disease or gluten sensitivity through its dedicated gluten-free menu. This menu features over 40 items prepared using gluten-free ingredients and cooking methods to prevent cross-contamination.
Popular gluten-free options include Chang’s Chicken Lettuce Wraps, Mongolian Beef, and Shrimp with Lobster Sauce. The restaurant also offers gluten-free versions of sauces and seasonings.
Gluten-free desserts like the Flourless Chocolate Dome provide a sweet ending to meals. It’s important to inform the server about gluten-free requirements to ensure proper preparation.
Low-Carb and Lean Protein Selections
For those following low-carb diets or seeking lean protein options, P.F. Chang’s menu offers several choices. Grilled entrees like Asian Grilled Salmon or Ginger Chicken with Broccoli provide lean protein without excessive carbohydrates.
Guests can substitute brown rice for white rice or opt for extra vegetables instead of rice to reduce carb intake. The Egg Drop Soup is a low-carb appetizer option.
Many stir-fry dishes can be customized to be lower in carbs by requesting less sauce or choosing vegetable-heavy options like Stir-Fried Eggplant.
Vegetarian and Vegan Delights
P.F. Chang’s offers several vegetarian and vegan-friendly dishes. The Buddha’s Feast, available steamed or stir-fried, is a popular vegan option featuring a mix of vegetables and tofu.
Vegetarian Lettuce Wraps and Ma Po Tofu provide protein-rich meat-free alternatives. The Coconut Curry Vegetables can be prepared vegan upon request.
Many side dishes like Sichuan-Style Asparagus or Spicy Green Beans are naturally vegan. Vegetarians can enjoy meat-free appetizers such as Vegetable Spring Rolls or Crispy Green Beans.
Side Dishes
P.F. Chang’s offers a variety of nutritious side dish options that can complement your meal while keeping health in mind. These choices focus on vegetables and lean proteins, providing essential nutrients without excessive calories or unhealthy fats.
Vegetables and Side Options
Green Beans are a popular choice at P.F. Chang’s. They’re low in calories and high in fiber, making them a nutritious addition to any meal. Steamed Broccoli is another excellent option, packed with vitamins and minerals. It’s a simple yet healthy side that can boost the nutritional value of your dish.
For those seeking more flavor, the Chili Garlic Green Beans offer a spicy kick. This dish combines the health benefits of green beans with a flavorful sauce. The Sichuan-Style Asparagus is another tasty option, featuring tender asparagus spears with a bold, spicy flavor.
The Stir-Fried Eggplant is a unique side dish that’s rich in antioxidants. It’s typically prepared with a savory sauce, adding depth to its flavor profile. While flavorful, it may be higher in calories than steamed vegetable options.
When selecting side dishes, opt for steamed or lightly stir-fried vegetables to minimize added fats and calories. These choices can help balance your meal and increase your vegetable intake.
Children’s Menu
P.F. Chang’s offers a dedicated kids’ menu with smaller portions and healthier options for young diners. The menu features child-friendly versions of popular dishes alongside nutritious sides.
Kid-Friendly Healthy Choices
The kids’ menu at P.F. Chang’s includes several options that balance taste and nutrition. Honey chicken, sweet and sour chicken, and chicken lo mein are popular choices among children. These dishes come in reduced portion sizes suitable for younger appetites.
For health-conscious parents, the menu offers steamed vegetable sides. Options include carrots, broccoli, and snap peas. These provide essential nutrients and introduce children to a variety of vegetables.
A fruit cup is available as a refreshing and nutritious alternative. The Baby Buddha’s Feast, a vegetarian option, can be a great choice for kids who enjoy vegetables.
P.F. Chang’s also offers apple juice as a beverage option for children. However, water remains the healthiest drink choice to accompany meals.
Desserts and Beverages
P.F. Chang’s offers a selection of desserts and beverages to round out your meal. While indulgent options are available, there are ways to enjoy a sweet ending without derailing health goals.
Sweet Endings with a Healthier Twist
The dessert menu at P.F. Chang’s includes rich options like the Chocolate Soufflé. This decadent treat features a warm chocolate base topped with vanilla ice cream. For those seeking a lighter choice, fresh fruit can be a satisfying alternative.
When it comes to beverages, unsweetened iced tea or sparkling water with lemon are low-calorie options. These drinks can help quench thirst without adding extra sugar or calories to the meal.
For a middle ground, consider sharing a dessert with the table. This allows for a taste of sweetness while keeping portions in check. Another strategy is to opt for a small serving of sorbet, which tends to be lower in calories than cream-based desserts.
Nutritional Insights
P.F. Chang’s offers a variety of dishes with varying nutritional profiles. Key factors to consider include calorie content, sodium levels, and macronutrient balance.
Calorie Counts and Nutritional Breakdowns
P.F. Chang’s menu items range from low-calorie options to more indulgent choices. The steamed menu options tend to be lower in calories compared to stir-fried or deep-fried dishes. For example, the Pepper Steak from the steamed menu contains fewer calories while providing 19 grams of protein.
Lettuce wraps, a popular choice, contain 490 calories per serving with 20 grams of fat and 45 grams of carbohydrates. The restaurant provides detailed nutritional information for each menu item, including macronutrient breakdowns.
Diners can find gluten-free options on a separate menu. Some items are gluten-free only upon request, so it’s important to communicate dietary needs to the staff.
Understanding Sodium Content
Sodium content is a significant consideration in Asian cuisine. Many dishes at P.F. Chang’s contain high levels of sodium due to soy sauce and other seasonings used in preparation.
The lettuce wraps, while popular, contain 1680 mg of sodium per serving. This amount represents a substantial portion of the recommended daily sodium intake for most adults.
Consumers concerned about sodium intake should pay close attention to the nutritional information provided. Opting for steamed dishes or requesting low-sodium alternatives can help manage sodium consumption.
Managing Saturated Fat and Net Carbs
P.F. Chang’s offers options for those monitoring their saturated fat and carbohydrate intake. Steamed menu items generally contain less saturated fat than their fried counterparts.
For carb-conscious diners, the restaurant provides net carb information. Lettuce wraps and other vegetable-based dishes can be good choices for reducing carbohydrate intake.
Vegetarian options are available and can often be lower in saturated fat. However, it’s important to check the nutritional information, as some vegetarian dishes may still be high in calories or carbohydrates.
Customers can request modifications to dishes to reduce fat or carbohydrate content, such as asking for sauces on the side or substituting vegetables for rice.