The 8 Healthiest Things To Order At P.F. Chang’s, According To Nutritionists

When you’re craving lettuce wraps, Mongolian beef, or dumplings, there’s only one place that hits the spot—P.F. Chang’s. And with over 200 locations in the U.S., the restaurant has lots of fans.

While it’s not your typical food court Chinese, the food at P.F. Chang’s can still be on the heavier side, with sodium levels through the roof for some entrees, says Summer Yule, R.D. (So be sure to stay hydrated!)

That said, when you order, don’t stress about sticking to the “skinny” or “clean” menu, says Meme Inge, R.D.N. “The most important part of enjoying a meal is to order something you are excited to eat.” But she does recommend choosing “a meal that has at least one serving of vegetables to help your body feel good from the inside out.”

Still, if you do want to opt for something on the healthier side, here’s what nutritionists order at P.F. Chang’s.

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If you’re looking to add more fish to your diet, this is a solid choice, says Lauren Harris-Pincus, R.D.N., founder of and author of The Protein-Packed Breakfast Club, because it’s packed with protein and is lower in sodium than most other menu items.

Plus, the miso glaze will keep your taste buds happy. “It adds tons of flavor to this omega-3 fatty acid packed fish,” says Inge.

Per serving: 660 cal, 37 g fat (6 g sat), 31 g carbs, 21 g sugar, 1270 mg sodium, 3 g fiber, 49 g protein

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This entree is a winner among nutritionists. “It has a nice balance of vegetables, carbohydrates, and fat,” says Inge. It’s a nutritional powerhouse, too, with nine grams of fiber and 25 grams of protein, which will help keep you full longer.

Harris-Pincus recommends asking for the sauce on the side (so you can manage how much you add) and adding a side of brown rice to round out the meal. And be sure to choose the steamed version. “It improves the nutritional quality of the meal significantly because it’s not battered or fried, which lowers the fat, sodium, and caloric content,” says Katey Davidson, R.D.

Per serving: 260 cal, 4 g fat (0 g sat), 32 g carbs, 13 g sugar, 310 mg sodium, 9 g fiber, 25 g protein

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If you’re craving a salad, Elizabeth Shaw, R.D.N., recommends the Asian Caesar Salad with the dressing on the side. She also advises adding salmon or shrimp, “to boost protein and help keep you satiated after the meal, while adding a dose of omega 3-s.”

Per serving (plus shrimp): 520 cal, 32 g fat (7 g sat), 25 g carbs, 5 g sugar, 1720 mg sodium, 4 g fiber, 32 g protein

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Sure, this sounds like a decadent choice, but Yule says it’s lower in sodium and calories than most of the other menu items, with plenty of fiber. “Between the healthy fats from the avocado, protein from the lobster, and carbs from the rice, this offers a nice balance of macronutrients,” she says.

Per serving: 370 cal, 17 g fat (3 g sat), 44 g carbs, 8 g sugar, 690 mg sodium, 5 g fiber, 12 g protein

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“The Ginger Chicken with Broccoli is a filling entree with loads of flavor,” says Davidson, thanks to its whopping 57 grams of protein. Plus, it’s pretty low on calories compared to other mains.

“Add a side of brown rice (and only eat half!) and you have a complete balanced meal of lean protein, whole grains, and veggies,” says Jessica Levinson, R.D.N., New York-based culinary nutrition expert and author of 52-Week Meal Planner.

Per serving: 480 cal, 12 g fat (2 g sat), 41 g carbs, 26 g sugar, 1370 mg sodium, 6 g fiber, 57 g protein

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“Soup is a great way to begin a meal since it’s filling, and makes it less likely you’ll overeat your entree,” says Harris-Pincus. But stick with a cup. “The bowls of soup are huge and WAY too high in sodium. Cup sizes are low in calories and moderate in sodium.”

Per serving: 70 cal, 2 g fat (0 g sat), 9 g carbs, 1 g sugar, 570 mg sodium, 0 g fiber, 4 g protein

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“Lettuce wraps are a great way to keep calories in check. These wraps are only 490 calories,” says Levinson. And go with the gluten-free version. “They’re a nice option because they have a little less sugar and sodium than the regular version,” says Inge. “Lettuce wraps are a P.F. Chang’s favorite, so you certainly shouldn’t miss out if that’s what you are craving!”

Per serving: 490 cal, 20 g fat (3 g sat), 45 g carbs, 21 g sugar, 1680 mg sodium, 5 g fiber, 31 g protein

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Who doesn’t love dumplings? “Considering most menu items have thousands of calories, this is an excellent choice,” says Davidson. “Dumplings are full of protein, and are considerably lower in sugar, compared to most dishes.”

Per serving: 240 cal, 9 g fat (1 g sat), 20 g carbs, 4 g sugar, 890 mg sodium, 0 g fiber, 17 g protein

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