When dining out, it can be a challenge to find meals that align with a calorie-controlled diet. Fortunately, Nando's, known for its signature Peri-Peri chicken, offers a variety of flame-grilled options and fresh sides that can be part of a healthy eating plan. The key is to know which menu items to select and how to build a complete meal that is both satisfying and low in calories.
Low-Calorie Mains: Your Protein Powerhouses
The foundation of any low-calorie meal at Nando's should be a lean protein source. Chicken breast is the leanest cut and provides the most protein per calorie, which helps with satiety. Opt for plain-ish options and control your calorie intake by choosing a mild baste or having sauce on the side.
The Best Lean Chicken Choices
- Quarter Chicken Breast: One of the leanest and most popular choices, a single breast portion is significantly lower in calories than fattier leg or wing portions.
- Boneless Butterfly Chicken Breast: A larger portion of lean breast meat, the butterfly cut provides a substantial main course with relatively few calories.
- Grilled Chicken Tenders: For a versatile and portion-controlled protein, the grilled chicken tenders are an excellent choice.
The Lightest Sides: Vegetables and Salads
The sides you choose can make or break the calorie count of your meal. High-carb, fatty sides like chips or garlic bread can quickly add hundreds of calories. The lowest calorie options are fresh vegetables and salads.
Top 5 Lowest Calorie Sides
- Mixed Leaf Salad: Often one of the absolute lowest calorie items on the menu, a simple mixed leaf salad provides bulk and nutrients for minimal calories.
- Roasted Brussels Sprouts: This savory side offers great flavor with a very low calorie count.
- Rainbow Slaw: A crunchy mix of fresh vegetables in a light, tangy dressing makes for a satisfying, low-calorie side dish.
- Long-Stem Broccoli: Steamed broccoli is a simple, healthy side that packs a vitamin punch.
- Spicy Mixed Olives: These savory olives offer a flavor-packed and surprisingly low-calorie starter or side to share.
Building a Complete Low-Calorie Meal
To construct a complete, healthy meal, combine a lean main with one or two of the low-calorie sides listed above. Here are a few examples:
- Meal 1 (The Classic): Quarter Chicken Breast + Mixed Leaf Salad + Rainbow Slaw.
- Meal 2 (The Veggie Focus): Boneless Butterfly Chicken Breast + Roasted Brussels Sprouts + Flame-Grilled Corn on the Cob.
- Meal 3 (The Tenders Meal): Grilled Chicken Tenders + Long-Stem Broccoli.
Comparison Table: Low-Calorie vs. High-Calorie Meal
| Meal Item(s) | Low-Calorie Meal Example | High-Calorie Meal Example | Approx. Calories |
|---|---|---|---|
| Main | Quarter Chicken Breast (Plain-ish) | Fino Pitta (with thighs, halloumi) | 290 kcal vs. ~817 kcal |
| Side 1 | Mixed Leaf Salad | Peri-Fries (Regular) | <100 kcal vs. ~420 kcal |
| Side 2 | Roasted Brussels Sprouts | Garlic Bread | ~80 kcal vs. ~370 kcal |
| Sauce | Lemon & Herb Basse | Extra Hot Baste | <50 kcal vs. ~760 kcal |
| Total | ~450-500 kcal | ~2,300+ kcal |
Note: Calorie counts can vary slightly by region and menu updates. Always check the official website for the most current information.
Customizing for Calorie Control
Your choice of sauce and basting can drastically impact the calorie count. Opt for the mildest heat levels or ask for the sauce on the side. The Lemon & Herb or Mild baste options are your lowest-calorie choices. For added flavor without the extra calories, a spritz of lime is a great alternative. Avoid creamy sauces like PERinaise and high-fat sides to keep your meal in check.
Conclusion
Navigating the Nando's menu for low-calorie options is surprisingly simple once you know what to look for. By focusing on lean protein like grilled chicken breast and supplementing with nutrient-dense, low-calorie sides such as salads and vegetables, you can enjoy a delicious and healthy meal. Always remember that portion control and smart sauce choices are the keys to a lighter, guilt-free Nando's experience. To explore the full menu, visit the official Nando's website and check out their nutritional guide. Nando's UK Menu
Your Nando's Low-Calorie Checklist
- Lean protein is key; opt for chicken breast over thighs or wings.
- Fresh sides like salads and steamed vegetables offer the best value for calories.
- Choose your Peri-Peri baste wisely—go for Lemon & Herb or Mild.
- Order sauces on the side to control how much you use.
- Avoid high-calorie starters like Hummus and high-fat sides like chips.
- Build your own meal by combining a simple main and two low-calorie vegetable sides.
- Check the latest menu online as calorie counts can vary slightly by region.
