Many people want to eat out without worrying about gluten. Those with celiac disease or gluten sensitivity need to avoid gluten very carefully. When they visit popular fast‑casual restaurants, they often ask: Is there gluten‑free food here? At Panda Express, the menu has many wheat‑based items and sauces that contain gluten. They can feel confused or stressed when choosing what to eat.
But we will provide you with the complete list of panda express gluten free options. You will learn which sides are gluten‑free and also find out which sauces are safe. In addition, you will get healthy panda express gluten free menu items. Later, you will learn how to order Gluten-free at Panda Express.
Panda Express Gluten Free Menu
Here are the gluten-free menu items available at Panda Express. These options are suitable for people avoiding gluten in their diet, according to Panda Express nutrition facts.
| Category | Item | Notes (Gluten-Free Status) |
| Sides | Steamed White Rice | Naturally gluten free, no wheat |
| Sides | Steamed Brown Rice | Naturally gluten Free |
| Sides | Super Greens | Veggie mix, gluten Free |
| Sauces (GF Condiments) | Sweet & Sour Sauce | Gluten Free condiment |
| Sauces (GF Condiments) | Chili Sauce | Gluten free condiment |
| Sauces (GF Condiments) | Hot Mustard | Gluten free condiment |
| Sauces (GF Condiments) | Plum Sauce | Gluten free condiment |
| Drinks (GF) | All Fountain Soft Drinks (e.g., Coke, Sprite, Fanta) | Gluten free |
| Drinks (GF) | Water | Gluten free |
| Drinks (GF) | Tea & Juice Options | Gluten free |
| Packaged Snack (GF) | Tree Top Apple Crisps | Gluten free snack |
Panda Express Gluten Free Menu Card
Panda Express Gluten Free Sides
There are some sides that are gluten-free that Panda Express has to offer. These sides are safe for individuals who have gluten intolerance. But it is always better to check with a staff member at the order window to be safe.
Steamed White Rice
One of the gluten-free sides that is the safest option is the steamed white rice because it does not contain wheat, barley, or rye. This panda express gluten free menu is plain and goes well with many protein options.
Steamed Brown Rice
Like white rice, steamed brown rice is gluten‑free. This gluten free panda express is high in fibre and more filling. Brown rice works well as a base for a balanced meal.
Super Greens
Super Greens is a vegetable mix of broccoli, kale, and cabbage. It is gluten‑free and nutrient‑rich. This side also adds colour and texture to your plate.
Other Vegetable Sides
Depending on location, Panda Express may have additional gluten-free vegetable sides. These include steamed mixed vegetables and others. Be sure to ask an employee to check.
Panda Express Gluten-Free Sauces
Because of wheat-based soy sauce or other gluten-containing ingredients, most of the sauces at Panda Express are not gluten-free. Some sauces are safer to use when gluten is an issue, but Panda Express doesn’t market it that way, so be sure to ask about sauce options before you order.
1. Chilli Sauce
Chilli sauce is gluten-free depending on how it is made. It gives a nice flavour and adds a good spiciness without using wheat. It’s popular for customers to use this sauce to dip their sides.
2. Hot Mustard Sauce
Hot mustard sauce is typically gluten-free and adds a nice kick to your meal. It’s good for dipping your gluten-free sides.
3. Plum Sauce
While some plum sauces are gluten-free, the recipes vary greatly, causing some to still contain gluten. Before ordering, make sure to confirm all ingredients with the staff.
Note on Soy Sauce and Teriyaki
Traditional soy sauce and teriyaki sauce contain wheat. These are not gluten‑free. If a dish is cooked with these sauces, it is unsafe for gluten‑free customers. Never assume soy sauce is safe without checking.
Panda Express Healthier Gluten Free Options
At Panda Express, safe proteins can be paired with gluten-free sides to create a more balanced meal. Here are some gluten-free meal options to choose from:
1. Protein (Sauce-Free) Grilled
Grilled chicken or teriyaki is gluten-free as long as soy or teriyaki sauce is not added. For a gluten-free option, request plain grilled chicken or teriyaki.
2. Super Greens + Steamed Rice
Plain grilled chicken, steamed rice, and Super Greens are a complete and nutrient rich gluten free option.
3. Double Veggie Plate
For a gluten free meal option, choose a plate with steamed rice and Super Greens or veggie sides. This is a simple gluten-friendly meal.
4. Customized Bowls
You can ask for a bowl with only gluten-free items, which are steamed rice, Super Greens, and plain grilled protein. In this way, you can specify what goes into your meal.
Avoid Breaded & Fried Items
Orange Chicken, Beijing Beef, and spring rolls contain wheat in the batter. These items are not gluten-free and should be avoided.
How to Order Gluten Free at Panda Express?
It’s important to be mindful and communicate clearly when ordering gluten-free. Follow these steps to order:
Ask for Allergen Info
Panda Express should have an allergen or nutrition menu. Always ask for this before you order. It should tell you which items contain gluten.
Tell the Cashier Your Allergy
Inform the cashier that you are ordering gluten free. Itwill give the staff a heads-up about your situation, and they will be able to assist you in selecting safe options.
Specify No Soy or Teriyaki Sauce
With grilled items, you should request sauce on the side or no sauce. Soy and teriyaki contain gluten, so being without sauce should keep your meal safe.
Choose Safe Sides First
Start with steamed rice or Super Greens. These are your safest gluten‑free options, and build your meal around these bases.
Confirm With Staff
Double‑check with the team before finalising your order. Ask if any item was cooked in shared woks with gluten‑containing foods. Panda Express cooks many foods together, increasing cross‑contact risk.
Watch for Cross Contact
Even safe items may be exposed to gluten in shared cooking spaces. If you have severe gluten sensitivity, consider asking about cooking practices or choosing simpler items.
Best Tips for Gluten Free Dining at Panda Express
Here are extra tips to make gluten free dining easier:
Use Panda Express Allergen Guide: Always refer to the official Panda Express allergen menu chart. It is usually available online or in stores.
Download the Nutrition PDF: The nutrition PDF lists ingredients and allergens. Seeing the full list helps you choose safely.
Check Daily Specials: Some locations may change menu items or offer seasonal options. Check allergen info for special dishes.
Be Careful With Sauces: Sauces are the most common source of gluten. Avoid anything with soy sauce, wheat, or flour.
Ask About Preparation: Ask how an item is cooked and which woks are used. It helps reduce cross‑contamination risk.
Conclusion
Finding gluten free options at Panda Express is possible with the right choices. The safest sides are steamed rice and Super Greens. While some sauces, like chilli and hot mustard, may be gluten-free, avoid wheat based sauces like teriyaki and soy sauce. You can build gluten-free meals with plain grilled protein and steamed sides.
It is advised to always check the allergen information of your Panda Express Gluten Free Menu with the staff before ordering. If you want more details about calories and ingredients, you can use the Panda Express Nutrition Calculator to check calories, protein, fat, and carbs for each item.