Your Blueprint for Healthier Panera Dining
Eating out doesn't have to derail your health goals. With a few strategic swaps and modifications, you can navigate Panera's menu to create nutritious, balanced, and delicious meals. This guide provides a comprehensive blueprint, from savvy ordering techniques to specific menu customizations, to empower your next visit.
General Ordering Strategies
Your healthiest Panera journey begins before you even order. These foundational strategies apply across the entire menu and make a big difference in your meal's nutritional profile.
- Embrace the 'You Pick Two': This is your most powerful tool for portion control. Instead of a single, full-sized entree that might be high in calories, combine two half portions of a salad, soup, or sandwich. This allows for variety without overindulging.
- Order Dressings and Sauces on the Side: Many of Panera's most flavorful sauces and dressings are also its most caloric. Asking for them on the side gives you control over how much you use. A little drizzle often goes a long way.
- Strategically Swap Your Side: The default side options—like a baguette or chips—can add unnecessary calories. A simple swap for an apple or a side salad with light dressing immediately improves the nutritional balance of your meal.
- Plan Ahead with the Nutrition Calculator: Panera provides detailed nutritional information online. Taking a moment to check the calories, sodium, and fat content of a potential order can help you make a more informed, conscious decision.
Customizing Salads for Maximum Nutrition
Panera's salads are often a healthy starting point, but they can be easily enhanced or optimized.
- Start with a Solid Base: Opt for nutrient-dense greens like the arugula, romaine, and kale blend. The Mediterranean Greens with Grains is a good option with a healthy base.
- Add Lean Protein: Boost the satiety of your salad by adding extra grilled chicken or a hard-boiled egg. For plant-based protein, ask to add more quinoa.
- Skip the Crunchy Toppings: Wonton strips and croutons add carbs and calories without much nutritional benefit. You can ask to omit them entirely.
- Choose Lighter Dressings: The Asian Sesame Vinaigrette and Greek dressing are lighter options compared to creamy alternatives. For the lowest-calorie option, use a simple squeeze of lemon or balsamic vinegar.
Healthier Sandwich and Wrap Modifications
Panera's sandwiches and wraps can be delicious and filling. Here’s how to make them healthier.
- Choose Whole Grains: Whenever possible, swap white bread for a whole-grain option, like the Sprouted Grain Bagel Flat, which offers more fiber.
- Get Extra Veggies: Adding extra spinach, tomato, or cucumber is a low-calorie way to add bulk and nutrients to your sandwich or wrap.
- Go Open-Faced or as a Lettuce Wrap: Consider ordering a sandwich open-faced to cut the carbs in half. For an even lower-carb option, ask for your sandwich fillings wrapped in lettuce instead of bread.
- Be Mindful of the Fillings: Choose lean proteins like roasted turkey breast over processed or higher-fat meats like bacon. Ask to go light on or skip the cheese.
Soup and Bowl Wisdom
Soup is a comforting and nutritious choice, but not all bowls are created equal. You can also customize Panera’s hearty grain bowls.
- Prioritize Broth-Based Soups: Opt for soups like the Ten Vegetable or Turkey Chili, which are lower in calories and fat compared to creamy options like Broccoli Cheddar or Mac & Cheese.
- Order a Cup, Not a Bowl: The cup portion is a reasonable size for a light meal, especially when paired with a salad or healthy side.
- Customize the Bowls: When ordering a warm bowl, you can customize it by adding extra vegetables and going light on the grains for a better nutrient ratio.
Comparing High-Calorie to Healthy Swaps
| Item | Standard Order (High Calorie) | Healthy Swap (Lower Calorie/Fat) |
|---|---|---|
| Salad | Whole Fuji Apple Chicken Salad with Pecans & Full Dressing (approx. 560+ cal) | Whole Fuji Apple Chicken Salad, No Candied Pecans, Dressing on the Side (approx. 450 cal) |
| Soup | Bowl of Broccoli Cheddar Soup (approx. 360 cal) | Cup of Ten Vegetable Soup (approx. 100 cal) + Side Salad |
| Sandwich | Whole Toasted Italiano on Baguette (approx. 1280 cal) | Half Bacon Turkey Bravo on Sourdough, no Signature Sauce (approx. 420 cal) |
| Breakfast | Asiago Sausage & Egg on Bagel (approx. 790 cal) | Avocado, Egg White & Spinach on Sprouted Grain Bagel Flat (approx. 350 cal) |
Beyond the Menu: Beverages and Baked Goods
Even drinks and treats can hide hidden calories and sugar.
- Stick to Water or Unsweetened Tea: The Charged Lemonades and other sweetened beverages can contain a shocking amount of sugar. Choose plain coffee, water, or unsweetened iced tea instead.
- Choose Treats Wisely: If you want a treat from the bakery, consider a smaller option like a Petite Chocolate Chipper cookie instead of the massive Kitchen Sink Cookie. The Greek Yogurt with Mixed Berries parfait is also a protein-rich, lower-calorie dessert option.
Conclusion
Eating at Panera can absolutely be a healthy part of your lifestyle. By becoming a savvy customizer, you can avoid common nutritional pitfalls and craft meals that align with your wellness goals. Whether it's opting for a half portion, choosing lighter sides, or controlling your dressing, small changes add up to make a big impact on your overall health.
For detailed nutrient information on specific menu items, consult the official Panera Bread Nutrition Calculator.
