Navigating a restaurant menu can be challenging when you're trying to eat healthy. Panera Bread is known for offering wholesome-sounding options, but not all are created equal. The key is to make informed decisions by understanding nutritional content and customizing your order. We'll break down the best choices across Panera's menu categories.
The Smartest Salad and Bowl Choices
Salads are often the healthiest option, but beware of heavy dressings, cheese, and crunchy toppings like wonton strips or pecans, which can significantly increase calories and fat. A little customization goes a long way.
Here are some top picks for salads and grain bowls:
- Asian Sesame Chicken Salad: A whole serving offers a great balance of protein (35g) and relatively low calories (450), featuring romaine, chicken, cilantro, almonds, and sesame seeds with a light vinaigrette. For an even healthier version, ask for the dressing on the side and use half.
- Fuji Apple Chicken Salad: Another excellent choice, but be sure to order it without the candied pecans to save around 110 calories. The standard salad features grilled chicken, mixed greens, apple chips, tomatoes, and red onions with a tasty Fuji apple vinaigrette.
- Mediterranean Bowl with Chicken: This bowl combines whole grains with arugula, tomatoes, olives, cucumbers, hummus, and lemon tahini dressing. Adding grilled chicken boosts the protein content, making it a satisfying and balanced meal.
Healthier Soup and You Pick Two® Options
When ordering soup, stick to broth-based varieties rather than creamy ones to avoid excessive calories, fat, and sodium. The 'You Pick Two®' menu is a fantastic tool for portion control, allowing you to combine half-portions of healthier items.
Best soup and combo options:
- Ten Vegetable Soup: This broth-based soup is packed with vegetables and is one of Panera’s lowest-calorie options, with only 100 calories per bowl.
- Homestyle Chicken Noodle Soup: A classic, comforting choice that is relatively low in fat and offers a decent amount of protein.
- Turkey Chili: Another protein-rich and vegetable-packed option that is a hearty choice for cooler weather.
- 'You Pick Two' Pairing: Try a half-portion of the Asian Sesame Chicken Salad with a cup of the Ten Vegetable Soup for a balanced meal under 500 calories. You can also combine a half Bacon Turkey Bravo (without sauce) and a cup of Chicken Noodle soup for a filling meal.
Customizing Sandwiches and Breakfast
Panera's sandwiches can vary widely in nutritional value. Many can be made healthier with simple modifications, like swapping bread or reducing condiments. The breakfast menu also offers some clear winner and loser options.
Tips for healthier sandwiches and wraps:
- Choose the right bread: Opt for whole-grain options like the Sprouted Grain Bagel Flat or White Whole Grain Loaf.
- Reduce condiments: Ask for sauces and cheeses to be served lightly or on the side to control calories and sodium.
- Use the half-size option: The 'You Pick Two' menu allows for half sandwiches, which is ideal for portion control. The half Smokehouse BBQ Chicken or half Tuna Salad sandwich are good examples of satisfying options that fit into a moderate calorie range.
For breakfast:
- Avocado, Egg White & Spinach Sandwich: This is a solid, balanced breakfast option with lean protein and healthy fats on a sprouted grain bagel flat.
- Greek Yogurt with Mixed Berries Parfait: A lighter, protein-rich choice with fresh berries and Greek yogurt. For less added sugar, ask for less granola topping.
- Steel Cut Oatmeal with Strawberries & Pecans: This is another fiber-rich option. Order it without the cinnamon crunch topping to reduce sugar and calories.
Comparing Healthy Panera Choices
| Item | Calories | Protein | Sodium (mg) | Customization Notes |
|---|---|---|---|---|
| Asian Sesame Chicken Salad (Whole) | ~450 | ~35g | Moderate | Ask for light dressing or on the side |
| Fuji Apple Chicken Salad (Whole) | ~450 (no pecans) | ~32g | Moderate | Order without candied pecans |
| Ten Vegetable Soup (Bowl) | ~100 | ~3g | High | One of the lowest-calorie options, but high in sodium |
| Homestyle Chicken Noodle Soup (Bowl) | ~180 | ~14g | High | Lower in fat than creamy soups, but high in sodium |
| Avocado, Egg White & Spinach Sandwich | ~340 | ~19g | ~690 | Healthy fats and protein; balanced breakfast |
| Mac & Cheese (Bowl) | ~960 | ~32g | ~2300 | Very high in calories, fat, and sodium; choose the cup size for better portion control |
| Kitchen Sink Cookie | ~820 | ~5g | N/A | Very high in calories and sugar; best avoided for a healthy meal |
Conclusion: Strategic Choices for a Healthier Meal
Panera's menu offers a spectrum of choices, and a nutritious meal is well within reach by making strategic decisions. Focus on items built around fresh vegetables and lean protein, and use customizations to control calories, fat, and sodium. Utilize the 'You Pick Two' option for optimal portion control. While options like the Ten Vegetable Soup or customized salads offer a healthy baseline, it's the conscious customization of any item—from reducing dressing to skipping high-fat toppings—that ensures your Panera order supports your wellness goals.
Remember to check the Panera website for the latest nutrition information before ordering, as ingredients and recipes can change over time. An occasional indulgence is fine, but for regular dining, mindful choices are your best bet. For more detailed nutritional information and ordering strategies, you can explore resources like Verywell Fit.
