Protein-Packed Salads
Panera's salads are excellent sources of protein. The Green Goddess Cobb Salad with Chicken offers a notable 37 grams of protein in a full serving. This salad, customizable, contains chicken, a hard-boiled egg, and bacon. Bacon can be reduced or omitted to lower saturated fat and sodium.
The Asian Sesame with Chicken Salad is another option, containing 35 grams of protein. It has chicken, cilantro, sesame seeds, and dressing. The Fuji Apple with Chicken Salad contains 32 grams of protein. Adding hard-boiled eggs to salads increases protein.
Protein-Rich Sandwiches and Melts
Several Panera sandwiches and melts are high in protein. The Toasted Italiano has 60 grams of protein. However, its sodium content is high. The Toasted Frontega Chicken sandwich is a balanced alternative, offering 45 grams of protein.
For a lighter yet protein-rich option, the Roasted Turkey & Avocado BLT is suitable. Consider ordering a half portion of a melt, such as the Chipotle Chicken Avocado Melt, to manage calorie intake while consuming a good amount of protein.
Nutritious Warm Grain Bowls
Panera's warm grain bowls provide a balanced meal. The Teriyaki Chicken and Broccoli Bowl has 46 grams of protein. The Baja Warm Grain Bowl with chicken has a mix of grains, salsa, avocado, and feta. The Mediterranean Grain Bowl offers plant-based protein with quinoa and hummus.
High-Protein Breakfast Choices
High-protein breakfasts help maintain fullness and control cravings. The Steak & Egg on Ciabatta sandwich provides 33 grams of protein. The Chipotle Chicken, Scrambled Egg & Avocado on Ciabatta delivers 27 grams of protein. The Greek Yogurt with Mixed Berries provides 16 grams of protein and can be boosted with hard-boiled eggs.
Comparison of Protein-Rich Menu Items
A comparison of some of Panera's highest-protein meals appears below.
| Menu Item | Full Size Protein (grams) | Notes | Customization Options |
|---|---|---|---|
| Toasted Italiano Sandwich | ~60g | High in protein and sodium. | Order half size to lower calories and sodium. |
| Teriyaki Chicken & Broccoli Bowl | 46g | Flavorful meal. | Can add extra chicken. |
| Green Goddess Cobb Salad | 37g | Classic salad with chicken and egg. | Omit bacon or dressing for better health. |
| Steak & Egg on Ciabatta (Breakfast) | 33g | Filling breakfast. | Ask for no cheese to lower fat. |
| Chipotle Chicken Avo Melt (Half) | ~25g | Flavorful half-sandwich. | Order half for portion control. |
Customizing Your Panera Meal for Protein
Customizing orders helps increase protein intake. Add extra chicken or steak to salads and bowls to boost protein. Choose protein-rich meats like turkey or steak in sandwiches and consider skipping high-fat ingredients. Greek yogurt and hard-boiled eggs can be added to any meal to raise the protein level. Pairing a cup of Turkey Chili with a Green Goddess Cobb salad enhances protein, but be mindful of sodium and fat.
Conclusion: Making Smart Choices at Panera
Panera offers choices for those seeking high-protein meals. The Toasted Italiano provides a large amount of protein but can be high in sodium, so mindful ordering is essential. Customizing meals by adding protein or choosing smaller portions allows you to create meals that support health and fitness goals. Remember, balance restaurant meals with wholesome foods at home. More nutrition details can be found on the Panera Bread website.
