Is Soul Origin Healthy? A Dietitian's Guide to Menu Choices

November 11, 2025 •

4 min read

According to research published on the Soul Origin website, a high intake of plant-based foods, like those highlighted in the Mediterranean diet, is key for long-term health and longevity. But while Soul Origin promotes fresh ingredients, the question remains: is Soul Origin healthy?. This article provides a dietitian's perspective on how to navigate the menu for optimal nutrition.

Quick Summary

A review of Soul Origin's menu reveals a range of healthy and less healthy options. The key to making a nutritious choice lies in selecting fresh salads with lean protein and minimal creamy dressings, while being mindful of portion sizes and high-calorie ingredients in paninis and wraps.

Key Points

Choose wisely at Soul Origin: Opt for fresh salads with lean protein and vegetable bases for a healthier meal.
Control your calories: Be aware of portion sizes, particularly with large paninis and pasta salads, which can be high in kilojoules.
Dressings matter: Skip creamy, pre-mixed dressings in favour of vinaigrettes or olive oil-based options requested on the side.
Prioritise lean protein: Stick to grilled or poached chicken, tuna, or legumes and avoid crumbed or fried proteins for lower fat content.
Opt for whole grains: When choosing wraps or sandwiches, select wholemeal bread or wraps for higher fibre content.
Combine salads for balance: Mix a leafy green salad with a protein or legume salad to increase fibre and satisfaction.

Navigating the Soul Origin Menu

Soul Origin has carved out a niche in the fast-casual food market by promising fresh, nutritious meals. With a wide array of salads, sandwiches, and hot items, it can be a great option for a quick lunch. However, not all menu items are created equal from a nutritional standpoint. By understanding the key differences in macronutrients, portion sizes, and dressings, you can make an informed choice that aligns with your health goals.

The Salad Bar: A Healthy Foundation

Soul Origin's salad bar is often considered its strongest offering for healthy eating. You can mix and match a variety of salads, giving you significant control over your meal's composition. To maximize the health benefits, focus on the following strategies:

Load up on leafy greens: Opt for salads with a base of spinach, rocket, or cos lettuce, which are low in calories and high in fiber.
Prioritise lean protein: Add options like grilled chicken, tuna, or legumes (chickpeas, lentils) to increase your protein intake and stay full for longer.
Be mindful of 'add-ins': While tasty, crumbed or fried proteins like chicken schnitzel can significantly increase the fat and calorie content.
Combine and conquer: Foodwatch recommends combining a starchy pasta or grain salad with a lighter leafy and legume-based salad to increase fibre and reduce total kilojoules.

Sandwiches, Wraps, and Paninis: Smart Choices for a Hearty Meal

For those seeking a more substantial meal, Soul Origin's sandwiches, wraps, and paninis can be a nutritious choice, but require a more discerning eye. The key is to choose the right bread and filling, and be aware of overall portion size.

Healthy options within this category:

Wholemeal sandwiches: Selecting wholemeal or soy and linseed bread ensures a good source of fiber, which aids digestion and promotes satiety.
Lean fillings: Poached chicken, salmon, and plenty of salad vegetables make for a balanced, nutrient-dense sandwich.
Sensible wraps: Wraps with similar healthy fillings offer a portable and nutritious alternative.

Considerations for paninis and baguettes:

Portion size: These items are often larger than sandwiches and can contain double the kilojoules, making them a heavier choice.
Pre-made sauces: Many paninis and baguettes come with high-kilojoule, creamy sauces already added, which can be high in saturated fat and salt.

A Deeper Dive into Dressings

The dressing can be a make-or-break element for the nutritional profile of your salad. While most dressings at Soul Origin are optional, some salads come pre-dressed.

Vinaigrettes vs. Creamy: Opt for an olive oil-based dressing or vinaigrette, which contain healthier fats, over creamy varieties like aioli, which are typically high in saturated fat.
Portion Control: Ask for dressing on the side and use it sparingly to control the overall calorie content.

Making Informed Choices: A Comparison Table

To help illustrate the nutritional differences, here is a comparison of some popular menu items based on publicly available data, demonstrating the stark contrast between mindful and less-healthy selections:


Item	Portion Size	Calories (approx.)	Fat (approx.)	Carbs (approx.)	Notes
Chicken Avocado Salad	Small (180g)	122 kcal	4.1g	4.3g	Excellent low-calorie, high-protein choice.
Greek Salad	Large (360g)	173 kcal	9.0g	9.7g	Good vegetarian option, but check dressing.
Grilled Chicken Wrap	1 serving (243g)	442 kcal	17.5g	36.3g	A decent, filling wrap choice with lean protein.
Chicken Schnitzel Panini	1 serving (314g)	721 kcal	37.9g	73.0g	High in calories, fat, and carbs. Not the healthiest option.
Crumbed Chicken Pasta Salad	Small (260g)	633 kcal	39.4g	53.0g	High-calorie, high-fat, and refined carbs due to crumbed chicken and creamy sauce.

Reading the Signs: How to Spot a Healthy Option

When ordering, you can quickly identify the better choices by looking for key indicators:

Lean Protein Sources: Look for menu items featuring grilled or poached chicken, tuna, beef, and legumes.
Vegetable Variety: A high proportion of vegetables signals a higher fiber and micronutrient content.
Whole Grains: Wholemeal or soy and linseed breads are superior to white bread options found in paninis.
Optional Dressings: The ability to control or omit dressings is a huge plus for managing fat and calorie intake.
Mindful Portions: Opt for small or medium sizes, especially for pasta salads or paninis, which can be calorie-dense.

Conclusion: A Balanced Perspective

Ultimately, is Soul Origin healthy? The answer depends entirely on your menu choices. While it provides more nutritious options than many fast-food alternatives, it's not a foolproof health-food destination. With fresh ingredients and a strong emphasis on salads, it can absolutely be a part of a balanced diet. However, high-calorie, high-fat items like certain paninis and pasta salads can easily derail healthy intentions. By following the guidelines of focusing on lean proteins, fiber-rich vegetables, and smart dressing choices, you can ensure your meal at Soul Origin is a genuinely healthy one.

Frequently Asked Questions

No, not all salads are created equal. While many are healthy, watch out for high-calorie additions like creamy dressings, deep-fried chicken schnitzel, and some pasta-based salads.

The healthiest options are typically the customisable salads. A good choice would be a combination of leafy greens, grilled chicken or falafel, and a light olive oil vinaigrette.

You can reduce calories by asking for dressing on the side, choosing a smaller portion size, selecting lean protein, and avoiding high-fat or sugary sauces.

Paninis and baguettes are generally less healthy than the sandwiches or salads due to larger portion sizes and the inclusion of higher-kilojoule sauces like aioli.

Yes, Soul Origin has a wide range of vegetarian options, including salads like the Falafel Salad and Greek Salad. Vegan options are also clearly marked and available.

Yes, nutritional and allergen information for many menu items is available on websites like FatSecret and CalorieKing. Soul Origin also lists some information on their own website.

A salad is often the healthier choice as it gives you more control over the ingredients and dressings. However, a wrap can be healthy if you choose a wholemeal option with lean fillings and fresh vegetables.