Panda Express Gluten Free Menu 2025 – Safe Options & Tips
Craving the bold flavors of Panda Express but worried about gluten? You’re not alone. Many fans love the Panda Express famous Orange Chicken and fried rice but wonder what is gluten free at Panda Express.
If you follow a gluten-free lifestyle or have gluten sensitivity, this guide will help. We’ll cover Panda Express gluten free options, safe sides and sauces, and tips to order with confidence in 2025.
👉 View Complete: Panda Express Menu
Is Panda Express Gluten Free?
Let’s be clear — Panda Express is not a completely gluten-free restaurant. The brand uses shared cooking areas and equipment for most dishes. Ingredients like soy sauce, wheat flour, and marinades are common in many of their recipes.
So if you have celiac disease or a severe gluten allergy, it’s safest to avoid eating at Panda Express. However, if you’re only mildly sensitive, you can still enjoy a few menu items with caution.
Most gluten at Panda Express comes from:
- Soy sauce and oyster sauce (contain wheat)
- Breaded proteins like Orange Chicken or Honey Walnut Shrimp
- Noodles and dumplings made with wheat flour
Still, there are a few simple dishes and sides that can fit a gluten-free diet.
What Is Gluten Free at Panda Express?
While options are limited, some items at Panda Express are naturally gluten free. These are the safest bets if you’re watching gluten intake:
- Steamed White Rice
- Steamed Brown Rice
- Tree Top Apple Crisps (in Panda Cub Meal)
- Sweet & Sour Sauce
- Chili Sauce
- Plum Sauce
- Hot Mustard
- All Fountain Drinks and Teas
These foods don’t contain gluten ingredients on their own, but always ask if they were prepared separately to avoid cross-contact in the kitchen.
Panda Express Gluten Free Options (2025 Menu)
Here’s a quick breakdown of items you can enjoy safely when dining at Panda Express:
| Category | Item Name | Gluten-Free Status | Notes |
|---|---|---|---|
| Sides | Steamed White Rice | ✅ Gluten Free | Naturally gluten free |
| Sides | Brown Rice | ✅ Gluten Free | Cooked without wheat |
| Kids Meal | Tree Top Apple Crisps | ✅ Gluten Free | Packaged separately |
| Sauces | Sweet & Sour, Chili, Plum, Hot Mustard | ✅ Gluten Free | Always confirm labels |
| Drinks | All Beverages | ✅ Gluten Free | No gluten ingredients |
These Panda Express gluten free options can make your meal lighter and safer, especially if you pair them wisely.
Why Panda Express Isn’t Ideal for a Gluten-Free Diet
Even though some foods are gluten free, cross-contamination is a real concern. Panda Express kitchens use the same woks, fryers, and utensils for multiple dishes — including ones with wheat.
That means even if an item is listed as gluten free, traces of gluten may still end up in your meal. Soy sauce, a staple in Asian cuisine, is also a big source of hidden gluten.
If you’re sensitive, here’s why it’s tricky:
- Shared oil for frying
- Shared grills for sauced meats
- Thickened sauces using wheat flour
- No designated gluten-free prep area
So while gluten free Panda Express meals exist on paper, they may not be safe for everyone.
Safer Ways to Enjoy Panda Express
If you still want to grab a quick bite from Panda Express, here are a few helpful tips:
- Ask for plain grilled chicken without sauce.
- Choose steamed rice or plain vegetables instead of fried items.
- Avoid battered proteins, chow mein, and lo mein — all made with wheat.
- Request fresh utensils or a clean pan if possible.
These small steps can reduce your gluten exposure. And if you’re uncertain, you can always ask for ingredient lists or check the official Panda Express nutrition info before ordering.
Gluten Free Sauces at Panda Express
Sauces make or break a Panda Express meal — and luckily, a few are safe!
✅ Gluten-Free Sauces:
- Sweet & Sour Sauce
- Plum Sauce
- Hot Mustard
- Chili Sauce
🚫 Avoid These Sauces:
- Teriyaki Sauce (contains soy sauce with wheat)
- Kung Pao Sauce
- Orange Chicken Sauce
So if you’re craving flavor, stick to gluten free Panda Express sauces and drizzle them lightly over rice or veggies.
Make Panda Express Favorites Gluten Free at Home
Love Panda Express but need to stay safe? You can easily recreate their famous flavors at home using gluten-free soy sauce (tamari) or coconut aminos.
Try these delicious ideas:
- Gluten Free Orange Chicken — crispy chicken with a tangy glaze using rice flour and tamari.
- Gluten Free Kung Pao Chicken — a spicy-sweet stir fry with veggies, peanuts, and gluten-free sauce.
Cooking at home lets you control ingredients and enjoy your favorite Asian dishes without the worry.
FAQs About Panda Express Gluten Free Menu (2025)
1. Does Panda Express have gluten free food?
Yes, a few items like steamed rice, apple crisps, and certain sauces are gluten free.
2. Are Panda Express noodles gluten free?
No, chow mein and lo mein both contain wheat.
3. Is Panda Express Orange Chicken gluten free?
No. It’s breaded and fried using wheat flour.
4. Are Panda Express sauces gluten free?
Some are — Sweet & Sour, Plum, Chili, and Hot Mustard. Always check ingredient labels.
5. Can celiacs eat at Panda Express?
No, Panda Express doesn’t guarantee a gluten-free environment due to cross-contamination.
Final Thoughts on Eating Gluten Free at Panda Express
So, is Panda Express gluten free? Not completely. But if you’re just avoiding gluten by choice, you can still enjoy a few safe options like steamed rice, apple crisps, and a splash of Sweet & Sour Sauce.
For anyone with celiac disease or severe gluten intolerance, it’s best to skip dining in and try homemade gluten free Panda Express recipes instead.
While Panda Express may not be the perfect gluten-free stop, you can still savor those sweet, spicy, and savory flavors — safely, your way.
