The Unrivaled Protein King: Chicken Cordon Bleu Melt
For many looking to maximize their protein intake, the Chicken Cordon Bleu Melt is the single menu item that stands above the rest at Panera. Boasting an impressive 73 grams of protein in a full sandwich on a baguette, it's a hearty and satisfying choice. This melt features grilled chicken, smoky ham, aged white cheddar, and garlic parmesan sauce, but its high protein count comes with significant calories and, more importantly, a very high sodium level. As recent articles have pointed out, while high in protein, it is not always the 'healthiest' overall option for those monitoring their heart health due to high saturated fat and sodium content.
Other Powerful Protein Contenders for Lunch and Dinner
Beyond the top-tier melt, Panera offers a variety of other high-protein meals for those seeking different flavor profiles or dietary needs.
Bowls and Salads
Panera's bowls and salads are excellent alternatives for balanced nutrition that are still high in protein. The Teriyaki Chicken & Broccoli Bowl, for example, is a flavorful choice with 46 grams of protein. This bowl typically comes with grilled chicken, cilantro lime rice, and quinoa, offering a complete meal. For those craving a salad, the Green Goddess Chicken Cobb Salad is a powerhouse, providing 43 grams of protein in a full serving. It's loaded with grilled chicken, eggs, bacon, and feta, among other fresh ingredients.
Soups and Sandwiches
If a warm meal is what you're after, Panera's Turkey Chili with Beans served in a bread bowl delivers a substantial 41 grams of protein. For another sandwich choice, the Chipotle Chicken Avocado Melt, on its own, provides 46 grams of protein.
Maxing Out Protein at Breakfast
Panera's menu isn't just for lunch and dinner; several breakfast items pack a serious protein punch.
- The Sausage, Scrambled Egg & Cheese on an Asiago Bagel is a morning heavyweight, offering 33 grams of protein. It's a robust start to the day that will keep you full for hours.
- A slightly lighter option is the Chipotle Chicken, Egg & Avocado on Ciabatta, which still delivers a respectable 27 grams of protein.
- For a vegetarian-friendly start, consider the Greek Yogurt with Mixed Berries. While it has 16 grams of protein on its own, you can boost it by adding a side of hard-boiled eggs, which contribute an additional 13 grams.
High-Protein Panera Menu Comparison
| Menu Item | Protein (g) | Calories | Sodium (mg) |
|---|---|---|---|
| Chicken Cordon Bleu Melt (Full) | 73 | 1060 | 3440 |
| Teriyaki Chicken & Broccoli Bowl | 46 | 600 | 1630 |
| Green Goddess Cobb Salad (Whole) | 43 | 510 | 1180 |
| Turkey Chili in a Bread Bowl | 41 | (Varies) | (Varies) |
| Sausage, Egg & Cheese on Asiago Bagel | 33 | 820 | 1480 |
| Chipotle Chicken, Egg & Avocado (Ciabatta) | 27 | 550 | 910 |
Customizing Your Panera Order for More Protein
For those who want to boost their protein intake without ordering the absolute highest-protein items, Panera offers great customization options. These simple tweaks can help you meet your nutritional goals.
- Add Extra Chicken: On any salad or bowl, you can typically pay a small extra charge to get a double portion of chicken. This is one of the quickest ways to add a significant amount of protein.
- Include Hard-Boiled Eggs: Sides of hard-boiled eggs can be added to any meal, providing a clean and simple protein boost.
- Side of Greek Yogurt: The Greek yogurt parfait is a decent protein source on its own, and you can order a side portion to add to a breakfast or as a snack.
- Choose Lean Proteins: Opt for items with grilled chicken or turkey, which offer a lean source of protein compared to sausage or ham.
- Modify Dressings and Toppings: To control macros, ask for dressing on the side and use less. You can also skip bacon or croutons on salads to reduce calories and fat while maintaining high protein from the chicken.
Conclusion: Making the Best Protein Choice at Panera
When it comes to the single highest protein item at Panera, the Chicken Cordon Bleu Melt takes the top prize with 73 grams. However, its very high sodium content is a significant consideration. For most, better balanced, high-protein alternatives like the Teriyaki Chicken and Broccoli Bowl or the Green Goddess Cobb Salad are more practical options. Panera's menu offers plenty of choices for those seeking a protein-rich meal at any time of day, and smart customization can help tailor any order to your specific dietary needs. By exploring all your options and checking the nutritional information, you can find the perfect meal for your goals. The Panera Bread website provides a comprehensive nutrition guide for guests who want to make informed choices about their food.
