Is the teriyaki chicken healthy at Panda Express?

Yes, Panda Express teriyaki chicken is one of the healthier choices on the menu. It’s grilled instead of fried and offers a high-protein, moderate-fat option with fewer sugars and calories than dishes like orange chicken. However, the sodium content is moderate, so it may not be ideal for low-sodium diets unless the portion is reduced or the sauce is used sparingly.

What ingredients are in Panda Express teriyaki chicken?

The main ingredients in Panda Express teriyaki chicken include grilled boneless chicken thighs, soy sauce, sugar, vinegar, cornstarch, garlic, and ginger. The chicken is marinated and grilled, then topped with a thick teriyaki glaze made from a sweet-savory soy-based sauce.

What is the unhealthiest thing at Panda Express?

The unhealthiest option at Panda Express is typically the Orange Chicken . It’s deep-fried, high in sugar (19g per serving), and has nearly 500 calories and over 800mg of sodium in a single portion. It’s tasty, but high in fat, carbs, and processed sugar.

What is the healthiest thing to eat at Panda Express?

Healthier options include Panda Express teriyaki chicken , Broccoli Beef , and String Bean Chicken Breast . These dishes are lower in calories and fat compared to breaded or fried choices. Pairing them with super greens or brown rice enhances their nutritional value.

Is white or brown rice better for you?

Brown rice is the better choice nutritionally. It has more fiber, a lower glycemic index, and more vitamins and minerals than white rice. When paired with Panda Express teriyaki chicken , it creates a more balanced and satisfying meal.

What is the most popular dish at Panda Express?

While Orange Chicken holds the title for the most popular dish at Panda Express, Panda Express teriyaki chicken is a close contender—especially among customers seeking healthier, grilled options that don’t compromise on bold flavor.

Panda Express Teriyaki Chicken – 7 Simple Steps You’ll Love

Description

Bring the bold, smoky-sweet flavor of Panda Express right to your kitchen with this easy copycat teriyaki chicken recipe. Juicy grilled chicken thighs are coated in a thick, glossy homemade teriyaki glaze that rivals the takeout favorite—without the extra calories or sodium. This fast-casual favorite is perfect for busy weeknights, meal prep, or whenever you’re craving Asian-inspired comfort food.

Ingredients

Scale

4 boneless, skinless chicken thighs
¼ cup soy sauce (or low-sodium)
2 tablespoons brown sugar
1 tablespoon honey
1 tablespoon rice vinegar
2 garlic cloves, minced
1 teaspoon fresh ginger, grated
1 teaspoon cornstarch
1 tablespoon water (for slurry)
1 teaspoon neutral oil (for grilling)

Optional toppings: sesame seeds, sliced green onions

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Instructions

Marinate the Chicken: In a bowl, mix soy sauce, minced garlic, ginger, and rice vinegar. Add chicken thighs and marinate for at least 30 minutes (or overnight for more flavor).
Preheat Grill or Pan: Heat a grill pan or skillet over medium-high heat. Lightly oil the surface to prevent sticking.
Grill the Chicken: Cook the chicken thighs for about 5 minutes per side, until nicely charred and the internal temperature reaches 165°F.
Make the Teriyaki Sauce: In a small saucepan, combine soy sauce, brown sugar, honey, vinegar, garlic, and ginger. Simmer until sugar dissolves.
Thicken the Sauce: Mix cornstarch and water to make a slurry. Stir into the sauce and simmer until thick and glossy.
Slice the Chicken: Let chicken rest for 5 minutes, then slice against the grain into bite-sized pieces.

Glaze and Serve: Toss sliced chicken with the teriyaki sauce until evenly coated. Serve over rice or noodles and garnish as desired.

Notes

Use chicken thighs for a juicier result; chicken breasts can be substituted for a leaner option.
Make the sauce while the chicken grills to save time.
For a lower-carb meal, serve with cauliflower rice or steamed greens.
Add a pinch of chili flakes for a spicy kick.
Leftovers store well in the fridge for up to 3 days—great for meal prep!

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Teriyaki Chicken
Cuisine: Asian-American

Nutrition

Serving Size: 1 cup (approx.)
Calories: 300
Sugar: 8g
Sodium: 530mg
Fat: 13g
Carbohydrates: 8g
Protein: 36g