Discovering the Highest Protein Options at Panera
Panera Bread offers a wide variety of menu items, from sandwiches and salads to soups and hearty bowls. For individuals focused on fitness and nutrition, finding a meal that is both satisfying and high in protein is a priority. While Panera's menu is generally perceived as healthier than many fast-food alternatives, not all high-protein options are created equal. Some pack a significant amount of sodium or saturated fat alongside the protein. Examining the nutritional information is key to making an informed choice that aligns with your dietary needs.
The Top Protein Powerhouses on the Menu
For those seeking the absolute maximum protein in a single order, a standout contender has emerged, but it's important to be mindful of its full nutritional profile.
The Chicken Cordon Bleu Melt
According to recent nutritional analyses, the single menu item boasting the most protein at Panera is the Chicken Cordon Bleu Melt on a baguette, with a substantial 73 grams of protein. This sandwich features pulled chicken, Black Forest ham, creamy gruyere cheese, and a zesty garlic aioli. While it provides an impressive protein punch, it's served on a large baguette and is also very high in calories, sodium, and fat, making it a meal to consider for specific goals rather than a daily staple.
The Toasted Italiano
Another very high-protein option that has historically held the top spot is the Toasted Italiano sandwich, delivering 60 grams of protein. This sandwich, however, is notoriously high in sodium, containing nearly double the FDA's recommended daily limit in a single serving. It's a flavorful, protein-rich choice, but its high sodium content requires a balancing act with your other meals throughout the day.
Teriyaki Chicken and Broccoli Bowl
For a more balanced option that is still rich in protein, the Teriyaki Chicken and Broccoli Bowl is an excellent choice. It offers 46 grams of protein and includes a blend of rice, quinoa, and vegetables, providing a well-rounded meal. This bowl is a great alternative for those who want a complete meal without the excessive sodium and saturated fat of the top-tier sandwiches.
High-Protein Options for Breakfast and Beyond
Protein isn't just for lunch or dinner. Panera also offers several breakfast and midday options to help you meet your daily protein goals.
Breakfast Sandwiches
Start your day with the Sausage, Egg, and Cheese on an Asiago Cheese bagel, which contains 33 grams of protein. For a slightly lighter, though still protein-packed, choice, consider the Chipotle Chicken, Egg, and Avocado on Artisan Ciabatta, which provides 27 grams of protein.
High-Protein Soups and Salads
- Turkey Chili: A bowl of Turkey Chili offers a solid 24 grams of protein, or you can boost it to 41 grams by ordering it in a sourdough bread bowl.
- Green Goddess Chicken Cobb Salad: A full-sized Green Goddess Chicken Cobb Salad delivers 37 grams of protein, combining chicken, egg, bacon, and creamy dressing.
- Greek Yogurt with Mixed Berries: For a quick, high-protein snack, this parfait offers 16 grams of protein from Greek yogurt.
Customizing Your Panera Meal for Optimal Protein
Beyond simply choosing the highest-protein item, you can actively boost the protein content of almost any meal. Simple customizations can make a significant difference in your total macronutrient intake.
- Add extra protein: You can often add extra portions of grilled chicken, steak, or even avocado to your salads, soups, and bowls for an additional charge.
- Incorporate hard-boiled eggs: A side order of two hard-boiled eggs can add 13 grams of protein to any meal. Pair them with a salad or a lighter breakfast item to get a substantial protein boost.
- Focus on lean protein: When ordering sandwiches, opt for lean protein sources like chicken or turkey to get a good protein-to-calorie ratio.
- Combine and conquer: The 'You Pick Two' menu allows for creative high-protein combinations. Pairing a half salad with chicken with a half portion of Turkey Chili can create a filling, protein-packed meal.
Making a Balanced Choice: A Comparison Table
While the highest protein count is a clear metric, it's not the only one. Comparing the top items based on their overall nutritional value can help you make a more balanced decision for your diet. Below is a comparison of some of the top-tier protein options at Panera, based on nutritional information available in 2025.
| Menu Item | Protein (g) | Calories | Sodium (mg) | Notes |
|---|---|---|---|---|
| Chicken Cordon Bleu Melt | 73 | High | Very High | Excellent for max protein, but very high in sodium and calories. |
| Toasted Italiano | 60 | High | Extremely High | High protein, but excessive sodium requires cautious consumption. |
| Teriyaki Chicken and Broccoli Bowl | 46 | Medium | Moderate | A well-balanced option with good protein-to-calorie ratio. |
| Steak & White Cheddar Melt | 47 | High | High | Another high-protein sandwich, but also significant calories and sodium. |
| Green Goddess Chicken Cobb Salad (Full) | 37 | Medium | Moderate | Lower calorie option, best with dressing on the side to control fat. |
| Turkey Chili (with bread bowl) | 41 | High | High | A warming, protein-filled meal, though adding the bread bowl increases carb and sodium count significantly. |
Conclusion
When asking what item at Panera has the most protein?, the current answer is the Chicken Cordon Bleu Melt with 73 grams. However, maximizing protein should also be approached with a critical eye towards other nutritional factors, particularly sodium and saturated fat. For a more balanced, everyday option, choices like the Teriyaki Chicken and Broccoli Bowl or a customizable salad offer a substantial protein boost without an overwhelming amount of other less desirable macros. By understanding the menu and making smart customizations, you can consistently find satisfying, protein-rich meals that align with your health and fitness goals. For a full breakdown of all nutritional values, consult the official Panera guide.
