Mongolian Tofu Price: $18.49
Calories: ~900 Cal
PF Chang’s Mongolian Tofu is a flavorful vegetarian entrée that combines crispy wok-tossed tofu with a sweet soy glaze, garlic, and green onions. It’s a plant-based take on the restaurant’s iconic Mongolian Beef, offering the same bold flavors with a lighter, vegetarian-friendly twist.
This guide covers everything you need to know about Mongolian Tofu—from price, calories, nutrition, allergens, ingredients, customization, and pairings to a detailed FAQ section for diners who want to make informed choices.
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Nutritional Information
Here’s the nutrition profile for PF Chang’s Mongolian Tofu (entrée size without rice):
| Nutrient | Amount |
|---|---|
| Calories | 900 Cal |
| Total Fat | 23 g |
| Saturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,600 mg |
| Total Carbohydrates | 52 g |
| Dietary Fiber | 8 g |
| Sugars | 21 g |
| Protein | 28 g |
Ingredients in PF Chang’s Mongolian Tofu
| Ingredient | Details |
|---|---|
| Tofu | Crispy wok-tossed soy protein |
| Sweet Soy Glaze | Caramelized soy-based sauce |
| Garlic | Aromatic base |
| Green Onion | Fresh garnish, mild bite |
Is PF Chang’s Mongolian Tofu Vegetarian or Vegan?
- Vegetarian: Yes, it’s fully vegetarian.
- Vegan: It may require modification depending on sauce (check with server).
Gluten-Free Options
By default, Mongolian Tofu contains gluten (soy sauce base). Some PF Chang’s locations can make a gluten-free version with tamari.
| Option | Gluten-Free Availability |
|---|---|
| Standard Mongolian Tofu | Contains wheat |
| Modified with Tamari Sauce | Possible |
Allergen Information
| Allergen | Contains? |
|---|---|
| Milk | ❌ |
| Eggs | ❌ |
| Fish | ❌ |
| Shellfish | ❌ |
| Tree Nuts | ❌ |
| Peanuts | ❌ |
| Soy | ✅ (tofu & sauce) |
| Wheat | ✅ (soy sauce) |
Customization Options
PF Chang’s allows guests to customize Mongolian Tofu based on preferences:
- Size Choice: Lunch or dinner portion.
- Rice Choice: White rice, brown rice, or fried rice.
- Noodles: Substitute lo mein or pad Thai noodles.
- Vegetable Add-ons: Broccoli, mushrooms, or zucchini.
- Protein Upgrade: Guests can add chicken, shrimp, or beef if desired.
- Sauce Adjustment: Ask for “light sauce” to cut sodium.
Calories with Rice
| Rice Option | Additional Calories | Total with Mongolian Tofu |
|---|---|---|
| Steamed White Rice | +320 | ~840 Cal |
| Brown Rice | +350 | ~870 Cal |
| Fried Rice | +520 | ~1,040 Cal |
Top 10 Pairings with Mongolian Tofu
| Menu Item | Why It Pairs Well |
|---|---|
| Chang’s Lettuce Wraps | Light starter before a rich tofu dish |
| Vegetable Dumplings | Complements plant-based entrée |
| Egg Drop Soup | Mild soup to balance sweet soy glaze |
| Hot & Sour Soup | Spicy contrast to sweetness |
| Crispy Green Beans | Crunchy, savory appetizer |
| Buddha’s Feast | All-vegetable stir-fry companion |
| Fried Rice | Traditional pairing |
| Lo Mein | Adds noodle-based texture |
| Banana Spring Rolls | Sweet finish |
| Asian Pear Mojito | Refreshing, fruity drink |
Why Choose Mongolian Tofu?
- Vegetarian-friendly alternative to Mongolian Beef.
- High protein content from tofu (~28g).
- Flavor-packed with sweet soy glaze and garlic.
- Customizable with rice, noodles, or vegetables.
- A great choice for flexitarians and plant-based diners.
Healthier Tips
- Choose brown rice for extra fiber.
- Ask for sauce on the side to reduce sodium.
- Pair with a vegetable appetizer for balance.
- Skip fried rice to cut calories.
Frequently Asked Questions (FAQs)
1. How many calories are in PF Chang’s Mongolian Tofu?
About 900 calories without rice.
2. Is Mongolian Tofu vegan?
Yes, with modifications (verify sauce).
3. Does it contain gluten?
Yes, from soy sauce. Ask for tamari substitute.
4. How much protein does it have?
Roughly 28 grams per serving.
5. What’s the price of Mongolian Tofu?
On average, $15.79.
6. What does it taste like?
It’s savory-sweet with caramelized soy glaze and garlic.
7. Does it contain dairy?
No, it’s dairy-free.
8. Can I get it as a lunch portion?
Yes, PF Chang’s offers a lunch-sized bowl.
9. Is it spicy?
No, it’s mild and sweet.
10. What rice comes with it?
Standard order includes steamed white rice, but you can choose others.
11. Can I substitute noodles?
Yes, lo mein or pad Thai noodles are available.
12. Is it healthier than Mongolian Beef?
Yes, tofu is lower in fat and cholesterol-free.
13. Does it contain peanuts?
No, unlike Kung Pao dishes.
14. What drink pairs best?
Green tea, sake, or mojitos complement it well.
15. Can I add extra vegetables?
Yes, mushrooms, broccoli, and zucchini are common add-ons.
Final Thoughts
PF Chang’s Mongolian Tofu is a fantastic option for diners who love bold flavors but prefer a vegetarian or lighter meal. With a sweet soy glaze, garlic, and tofu protein, it’s filling, customizable, and healthier than beef-based entrées.
At around 900calories without rice, it’s a balanced option that works well for lunch or dinner. Whether you’re vegetarian, flexitarian, or simply looking for something new, Mongolian Tofu is worth trying on your next PF Chang’s visit.
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