Panda Express Gluten-Free Options: What You Can Eat

What to Eat & Avoid

Last updated: October 2026.

Panda Express does not have a dedicated gluten-free menu, and most entrées contain gluten — soy sauce, breading, and shared woks are the main issues. The safest typical picks are plain steamed white or brown rice and steamed Super Greens. Always check the latest official allergen guide before ordering, because recipes change.

Usually safer bets	Avoid
Steamed white rice	Chow mein
Steamed brown rice	Fried rice (contains soy sauce)
Steamed Super Greens / mixed vegetables	Most entrées (breading, soy sauce)
—	Egg rolls, rangoons
—	Any entrée with sauce unless verified

General guidance, not medical advice. If you have celiac disease, shared cooking surfaces make Panda Express risky — see the cross-contact section.

What You Can Eat at Panda Express (Gluten-Free)

Steamed rice (white or brown) — plain steamed rice is naturally gluten-free and the backbone of a gluten-free Panda Express meal.

Steamed Super Greens / mixed vegetables — typically the safest vegetable option; ask for them plain, without added sauce.

What to Avoid

Chow mein (wheat noodles).
Fried rice (made with soy sauce, which contains wheat).
Most entrées — Orange Chicken, Beijing Beef, and Kung Pao Chicken are breaded and/or cooked with soy-sauce-based sauces; assume gluten unless the official allergen guide says otherwise.
Appetizers — egg rolls and cream cheese rangoons are wheat-based.
Sauces — soy sauce packets and most in-store sauces contain wheat.

Cross-Contact Warning (Important)

Panda Express cooks in shared woks with shared utensils — even naturally gluten-free items can pick up gluten. Take this seriously with celiac disease or high sensitivity.

How to Order Gluten-Free (Tips)

Build your meal around steamed rice + steamed veg.
Check the official allergen guide before going.
Tell staff about your needs and ask what’s made without soy sauce.
Skip sauces or bring your own tamari.
When in doubt, keep it simple.

FAQs

No. Panda Express does not offer a dedicated gluten-free menu. A few naturally gluten-free sides exist (steamed rice, steamed vegetables), but entrées overwhelmingly contain gluten.

Plain steamed white or brown rice is naturally gluten-free. Fried rice is not — it’s made with soy sauce.

No. Orange Chicken is breaded and cooked with a soy-sauce-based sauce. It contains gluten.

No. Chow mein is made from wheat noodles.

It’s risky. Shared woks, shared utensils, and soy sauce throughout the menu mean cross-contact is likely. Check the official allergen guide and decide based on your sensitivity level.

Steamed Super Greens and mixed vegetables are typically gluten-free when ordered plain, without sauce. Confirm with the restaurant.

Related Guides

About this guide: This is an independent guide and is not affiliated with or endorsed by Panda Express. Allergen information changes — always verify with the official Panda Express allergen guide before ordering. This guide is not medical advice. Last updated: October 2026.