What has a lot of protein in Panera?

December 15, 2025 •

3 min read

With the Toasted Italiano sandwich packing a massive 60 grams of protein, Panera offers a surprising number of high-protein menu items to help fuel your day. Knowing what has a lot of protein in Panera allows you to make informed decisions that align with your health and wellness goals.

Quick Summary

Panera features many high-protein dishes, with the Chicken Cordon Bleu Melt and Toasted Italiano being the highest, though often also high in sodium. Healthier choices include salads with chicken, like the Asian Sesame and Green Goddess Cobb, and breakfast sandwiches with egg and ham. Customization, such as adding extra protein or using less dressing, is key.

Key Points

Highest Protein Overall: The Chicken Cordon Bleu Melt is the single highest-protein item, but is very high in calories and sodium.
Healthier High-Protein: Opt for salads like the Asian Sesame Chicken or Green Goddess Cobb for a leaner protein source with fewer calories.
Customization is Key: Add extra grilled chicken, ask for dressing on the side, and choose healthier sides like an apple to boost protein and manage macros.
Breakfast Power: Choices like the Sausage, Egg, and Cheese on Asiago Bagel or the Steak & Egg on Ciabatta offer a high-protein start to your day.
Veggie Options: Vegetarians can find protein in items like the Mediterranean Veggie Sandwich or by adding hard-boiled eggs to their order.
Check Nutritionals: Always review Panera's official nutrition guide to make the most informed and personalized decisions {Link: panerabread.com https://www.panerabread.com/content/dam/panerabread/documents/c4-nutrition-guide.pdf}.

Top Picks for High-Protein Meals at Panera

Panera's menu offers several robust, protein-rich items beyond their famous bread bowls. For those focusing on muscle-building or simply staying satiated, targeting these meals is a smart strategy.

Max Protein: The Sandwiches and Melts

Some of the highest protein counts on the Panera menu come from their heartier toasted sandwiches and melts. While some of these can also be high in sodium and saturated fat, a full-sized portion delivers a significant protein punch.

Chicken Cordon Bleu Melt: This stacked baguette option can deliver up to 73 grams of protein. It combines chicken, ham, and cheese for a hefty meal, though it's also very high in sodium.
Toasted Italiano: Another powerhouse, the Toasted Italiano features multiple meats and can contain around 60 grams of protein per order. Like other melts, it's best enjoyed in moderation due to its high sodium content.

Lighter Options: Salads and Wraps

For lighter, yet still high-protein meals, Panera's salads and wraps are excellent choices. Grilled chicken is a lean protein source that fills out these menu items. Options include the Asian Sesame Chicken Salad (around 35 grams of protein), the Green Goddess Cobb Salad with Chicken (around 37 grams), and the Chicken Caesar Wrap (approximately 34 grams).

Protein-Packed Breakfasts

Starting your day with a high-protein meal from Panera can help you stay full longer and reduce cravings later. Breakfast sandwiches like the Sausage, Egg, and Cheese on Asiago Bagel or the Steak & Egg on Ciabatta offer around 33 grams of protein, while the Ham, Egg & Cheese on Ciabatta provides about 25 grams. Be mindful of potential high sodium content in some options.

Comparison of Panera's High-Protein Menu Items

A comparison of some of the highest protein meals available, noting that nutritional information can vary, can be found on {Link: lifthealthybyjess.com https://www.lifthealthybyjess.com/macro-friendly-healthy-panera-bread-options}.

How to Customize Your Panera Order for Maximum Protein

Personalizing your order is the most effective way to boost protein while managing other macros, like calories or sodium. Strategies include adding extra grilled chicken, choosing leaner meats, considering a "You Pick Two" combination with protein, swapping sides for healthier options like an apple or side salad, and going light on dressings and sauces by asking for them on the side.

Vegetarian and Other Considerations

Panera offers items for those with different dietary needs. Options include the Greek Yogurt Parfait (16 grams of protein), Hard-Boiled Eggs side (13 grams), and the Mediterranean Veggie Sandwich (18 grams). Adding extra hummus or a hard-boiled egg side can increase protein.

Conclusion

While the highest protein items at Panera, like the Chicken Cordon Bleu Melt and Toasted Italiano, often come with a high sodium warning, there are plenty of excellent, more balanced choices for a protein boost. Entrée salads and customizable options offer substantial protein for fewer calories and fat. Customizing your meal is the best strategy for meeting your protein goals. Always consult the official Panera nutrition guide for the most accurate information {Link: panerabread.com https://www.panerabread.com/content/dam/panerabread/documents/c4-nutrition-guide.pdf}.

Optional External Link

Check the official Panera Bread nutrition information for the most up-to-date data.

Frequently Asked Questions

The Chicken Cordon Bleu Melt on a baguette is the single highest protein item at Panera, boasting up to 73 grams of protein, though it's also very high in sodium.

Yes, many of Panera's salads are excellent sources of protein. The Asian Sesame Chicken Salad (35g protein) and Green Goddess Cobb Salad with Chicken (37g protein) are particularly good options.

You can add more protein by ordering extra grilled chicken on salads or sandwiches, including a side of hard-boiled eggs, or choosing a "You Pick Two" with two protein-rich half portions.

Yes, high-protein breakfast options include the Sausage, Egg, and Cheese on an Asiago Bagel (33g protein) and the Steak & Egg on Ciabatta (33g protein).

For a high-protein, lower-calorie meal, consider salads like the Asian Sesame Chicken Salad or customizing a wrap by using less dressing. Leaner breakfast options include the Ham, Egg & Cheese on Ciabatta.

Vegetarians can increase their protein intake with the Mediterranean Veggie Sandwich, which features hummus and feta, or by adding a side of hard-boiled eggs. The Greek Yogurt Parfait is also a good option.

To reduce sodium, opt for items with leaner meats like grilled chicken over processed meats, and ask for dressings and sauces on the side to control the amount you add.