Today we are sneak peeking on the KETO Pei Wei Menu! We will be looking at our Keto Dirty favorite Asian dishes and sides and checking out the Pei Wei keto nutrition info so that you can know what to order.
We are continuing our series on Keto Fast Food Ideas because y’all – we are busy people. Today, we are talking keto Pei Wei Asian Diner low carb options.
Let’s dive in low carb style and find the best keto Pei Wei fast food Asian options that are offered on the menu. We also will show you how to modify meals to lower calorie and carb counts in certain Asian dishes.
Pei Wei Keto Menu
As a long time fan of Pei Wei, they do several things right. Their food is always fresh to order. The biggest issue I have with Pei Wei is that the Pei Wei menu changes WAY too often!
This was originally written in May 2019, we have updated using the latest release, January 2021. We are focusing on the Pei Wei keto menu.
About the Pei Wei Sauces
Speaking of Asian food, you maybe wondering something – I know I was when I originally started dirty keto dieting. Is soy sauce keto friendly? We are diving into the specifics of soy sauce and low carb diets. Let’s learn the carb count, as well as a soy sauce alternative and keto asian sauces that are perfect when you are cooking low carb (rather than eating out fast food.)
Keto Asian Fast Food
For Asian fast food, Pei Wei is our go to, so when sharing low carb options, I knew I needed to share the Keto Pei Wei keto menu options with you.
As a long time customer, I do know that Pei Wei’s menu changes OFTEN. We will do our best to keep this up-to-date.
So something to note, the Pei Wei nutrition information that is listed below is for the entire meal. If you have eaten at Pei Wei, you know that the meals are huge. Check Pei Wei Nutrition chart below for complete nutritional values
Ordering Keto Pei Wei
Here are 3 tips that will help you stay keto while enjoying some delicious Asian food!
Use Online Ordering
I prefer to order Pei Wei keto style online because you can easily make substitutions and see all available low carb alternatives.
Customize Your Entrees
Pei Wei Asian Diner is great about letting you customize your dishes since most meals are made fresh. The best way to stay keto at Pei Wei is making sure to customize your dishes.
Half Your Entree
We typically order a regular size bown and either eat family style or plan on taking home leftovers for additional meals! This is a great way to maximize your value.
Best Keto Pei Wei Menu Options
Here are several low carb meals from the Pei Wei keto menu. Let’s look at the BEST Pei Wei low carb options to help keep you in ketosis.
We are sharing various low carb asian dishes on the Pei Wei menu, but know the nutrition information provided is ordering the meal as is.
Steamed Vegetable & Chicken Dumplings
First on our list of keto Pei Wei Asian food options, let’s look at the steamed vegetables and chicken dumplings. You choose the number of dumplings you want with the order.
Depending on how many net carbs you want the meal to be, choose the right amount for your carb range. (Found under the shareables Pei Wei menu)
Low Carb Tip: Unfortunately, since these are sold as singles – just watch your portions to watch the carb count in these dumplings.
Calories & Net Carbs in Steamed Vegetable & Chicken Dumplings
1 steamed vegetable & chicken dumpling has 4 carbs, 1 dietary fiber totaling 3 net carbs per dumpling.
Pei Wei Yum Yum Shrimp
The Pei Wei Yum yum shrimp features crispy, hand-battered shrimp tossed in our sweet, creamy yum yum sauce. Served over green cabbage. (Found under the shareables Pei Wei menu)
Calories & Net Carbs in Yum Yum Shrimp
Yum yum shrimp has 16 carbohydrates, 1 dietary fiber – totaling 15 net carbs per order of yum yum shrimp.
Yum Yum Sauce Carbs
Unfortunately Pei Wei does not specify their Yum Yum sauce carbs or nutrition data – specific to jump the sauce. Looking at other resources, this is the average (please check your sources for specifics to the Yum Yum sauces that you use.)
YumYum sauce has 5g carbs for 2 tablespoons.
Lower the Carbs in Steamed Yum Yum Shrimp
Low Carb Tip: Watch your portion size or see if you can order yum yum sauce on the side. Shrimp and cabbage are both keto friendly options, yum yum sauce is what bulks up the carbs!
Edamame
The steamed Edamame is legit. If you are looking for more protein, these have it. This dish features tender, steamed Edamame soybeans. Served with kosher salt. (Found under the shareables Pei Wei menu)
Calories & Net Carbs in Edamame
Net Carbs in Edamame has 160 calories, 9 carbs, 0 dietary fiber totaling 9 net carbs. This is net carbs for the small size only.
Spicy Korean BBQ Steak (Small Order)
Spicy Korean BBQ steak is SPICY! Featuring grass-fed, wok-seared steak, red bell peppers, onions, cauliflower, scallions and garlic. Tossed in a spicy gochujang sauce.
Calories & Net Carbs in Spicy Korean BBQ Steak
Net Carbs in spicy Korean BBQ steak has 620 calories, 26 carbs, 3 dietary fiber totaling 23 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Spicy Korean BBQ Steak
Low Carb Tip: Watch your portion sizes if ordering the spicy Korean BBQ steak as-is. To lower the carb count, order light sauce or sauce on the size. Removing some of the vegetable options is another option.
Pei Wei Thai Basil Chicken
The Pei Wei Thai Basil Chicken features steamed white meat chicken, red bell peppers, onions, snap peas, garlic and basil. Tossed in a mildly spicy cashew sauce and topped with cashews.
Calories & Net Carbs in Thai Basil Cashew Chicken
Net Carbs in Thai Basil Cashew Chicken has 847 calories, 31 carbs, 5 dietary fiber totaling 26 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Thai Basil Cashew
Low Carb Tip: Watch your portion sizes if ordering the Thai Basil Cashew Chicken as-is. To lower the carb count, order light sauce or sauce on the size. Removing cashews, snap peas, and/or onions will help reduce the carbohydrate count.
Pei Wei Coconut Curry Chicken
This is my favorite keto Pei Wei option as far as taste goes. The Thai Coconut Curry Chicken features steamed white meat chicken, garlic, red bell peppers, onions and broccoli. Tossed in a creamy Thai coconut curry sauce.
Calories & Net Carbs in Thai Coconut Curry Chicken
Net Carbs in Thai Coconut Curry Chicken has 430 calories, 31 carbs, 2 dietary fiber totaling 29 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Thai Coconut Curry Chicken
Low Carb Tip: Watch your portion sizes if ordering the Thai Coconut Curry Chicken as-is. To lower the carb count, order light sauce or sauce on the size. Removing onions will help reduce the carbohydrate count.
Beef & Broccoli
This is my typical Chinese fast food choice and Pei Wei’s version does not disappoint!. Beef & Broccoli features grass-fed, wok-seared steak, garlic, ginger, scallions and broccoli. Tossed in a rich and sweet soy sauce.
Calories & Net Carbs in Beef & Broccoli
Net Carbs in Beef & Broccoli has 620 calories, 38 carbs, 5 dietary fiber totaling 33 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Beef & Broccoli
Low Carb Tip: Watch your portion sizes if ordering the Beef & Broccoli as-is. To lower the carb count, order light sauce or sauce on the size. Removing scallions will help reduce the carbohydrate count.
Chicken & Broccoli
The Pei Wei Chicken & Broccoli features steamed white meat chicken, garlic, ginger, scallions and broccoli. Tossed in a rich and sweet soy sauce.
Calories & Net Carbs in Chicken & Broccoli
Net Carbs in Chicken & Broccoli has 620 calories, 38 carbs, 5 dietary fiber totaling 33 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Chicken & Broccoli
Low Carb Tip: Watch your portion sizes if ordering the Chicken & Broccoli as-is. To lower the carb count, order light sauce or sauce on the size. Removing scallions will help reduce the carbohydrate count.
Mongolian Chicken
Mongolian Chicken features steamed white meat chicken, garlic, scallions, and mushrooms. Tossed in a rich and sweet soy sauce.
Calories & Net Carbs in Mongolian Chicken
Net Carbs in Mongolian Chicken has 446 calories, 25 carbs, 1 dietary fiber totaling 24 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Mongolian Chicken
Low Carb Tip: Watch your portion sizes if ordering the Mongolian Chicken as-is. To lower the carb count, order light sauce or sauce on the size. Removing mushrooms will help reduce the carbohydrate count.
Sesame Chicken
Pei Wei Sesame Chicken features crispy white meat chicken, red bell peppers, garlic, ginger, chili paste, broccoli and onions. Tossed in a sweet soy chili citrus glaze and topped with toasted sesame seeds.
Calories & Net Carbs in Sesame Chicken
Net Carbs in Sesame Chicken has 708 calories, 39 carbs, 3 dietary fiber totaling 36 net carbs. This is net carbs for the small entree size only. Order with cauliflower rice (adds 6 net carbs) or lettuce cups (zero carbs!)
Lower the Carbs in Sesame Chicken
Low Carb Tip: Watch your portion sizes if ordering the Sesame Chicken as-is. To lower the carb count, order light sauce or sauce on the size. Removing vegetables will help reduce the carbohydrate count.
Cauliflower Rice
You can now order ANY Pei Wei rice bowl with cauliflower rice rather than the traditional white rice or brown rice!
If you want to keep it simple, you can order a side of cauliflower rice and a protein of your choice.
The Cauliflower Rice can be ordered as a side dish or as the grain when ordering an entree.
Calories & Net Carbs in Pei Wei Cauliflower Rice
Cauliflower Rice has 120 calories, 11 carbs, 51 dietary fiber totaling 6 net carbs.
Pei Wei Cauliflower Fried Rice
The Pei Wei Cauliflower Fried Rice is another Keto Pei Wei menu option. While unfortunately, the Pei Wei Cauliflower fried rice isn’t as low carb as we would like – it is one of the better options on the Pei Wei keto menu.
Fresh cauliflower rice made in-house from whole heads of cauliflower with soy sauce, scallions, egg, red bell peppers, bean sprouts, carrots.
Ask for a side of plain chicken – not any of their typical entrees to make this a protein filled lower carb entree.
Calories & Net Carbs in Pei Wei Cauliflower Fried Rice
Pei Wei cauliflower fried rice has 470 calories, 41 carbohydrates, 7 dietary fiber with 34 net carbs in a complete dish.
Pei Wei Lettuce Wraps
If you look at the Pei Wei Nutrition – you will see that the numbers are off the charts in regards to carbs and sugars for the Pei Wei chicken lettuce wraps. These are one of my favorite non-low carb options but with those carbs, no thanks.
House-ground white meat chicken, wok-seared with shiitake mushrooms, water chestnuts, scallions, garlic and soy sauce. Served over crispy rice sticks with crisp iceberg lettuce.
How to Lower the Chicken Lettuce Wrap Carb Count
Don’t fret! You can customize your meal at Pei Wei, so this is what I suggest:
Pei Wei Lettuce Wrap Nutrition
Let’s look at Pei Wei lettuce wrap nutrition. If you are craving Pei Wei chicken lettuce wraps, but don’t want all the carbs, here is what we suggest.
Pei Wei lettuce wrap calories – did you know the lettuce wraps have 810 calories. I know, right? That sure seems like a lot of calories for something “healthy!”
Order without the shiitake mushrooms, water chestnuts and big NO to the crispy rice sticks.. For flavor, keep the scallions, garlic and soy sauce.
PF Changs Lettuce Wraps
If you LOVE PF Changs Lettuce Wraps – then you will love Pei Wei chicken lettuce wraps. They are very similar (and owned by the same company.)
The biggest challenge is finding a dipping sauce. If you do soy sauce – check the carb count. Also the chili paste has ZERO carbs, so that maybe a dipping sauce option for the Pei Wei chicken lettuce wraps.
- Check Pei Wei Nutrition chart below for complete nutritional values
Pei Wei Tea
So this is random, but I need to point out the yumminess of the Pei Wei Tea. Pei Wei offers 2 tea options outside of the normal tea that you really should try if you are a tea lover!
Zero Carbs
Both have ZERO carbs – so even you strict Keto people can get down with these teas!
I like to drink these iced with a few Stevia packets: Mandarin Orange Green Tea and Chai Spice Black Tea. Chai Spice Black Tea is my absolute fave. If Pei Wei sold this by the gallon, I would totally buy it – not kidding!
Pei Wei Nutrition Facts
There are numerous KETO friendly options . Let’s look at the Pei Wei nutrition facts to get an idea of nutrition and the food you are eating.
Now, to just pick and choose what you like to eat and have the chefs at Pei Wei make it.
View and download the latest Pei Wei nutrition chart. This will be your best friend in regards to finding exactly what you want to eat and keeping it Keto-friendly.
Pei Wei Near You
Ready to dive into the Keto Pei Wei menu for some delicious low carb Asian food? Find a Pei Wei near you.
Remember, we here at Keto Dirty do dirty Keto. This may not be for someone who is on a strict Keto diet, but we are doing what works for us. Our goal is to maintain a healthy Keto lifestyle and by doing KETO dirty, we have more options and flexibility!
KETO Pei Wei Menu – is part of the Keto Fast Food series here at Keto Dirty
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