Navigating the Noodles and Company Menu for Healthier Options
At a fast-casual restaurant like Noodles and Company, many popular menu items are surprisingly high in calories, fats, and sodium. However, with the right information, informed decisions can create a healthier, more balanced meal. The key is to be selective with the base, protein, and sauce, and take advantage of customization options.
The Healthiest Food Base: Zucchini Noodles (Zoodles)
For those seeking the absolute healthiest food base, the Zucchini Noodles, or "Zoodles," are an excellent choice. Made from fresh, spiralized zucchini, they are significantly lower in calories and carbs than traditional pasta. A regular bowl of Zoodles has only about 60 calories and is rich in nutrients like Vitamin C.
- Low-Calorie: A regular portion contains far fewer calories than any standard pasta dish.
- Nutrient-Dense: Zucchini provides essential vitamins and minerals, boosting the nutritional value of your meal.
- Gluten-Free: It serves as a natural, gluten-free alternative for those with sensitivities or allergies.
- Versatile: Zoodles can be substituted in many different dishes, allowing for creative, healthy meal combinations.
Lean Proteins for Optimal Nutrition
To build a balanced, filling meal, adding a lean protein is crucial. Noodles and Company offers several options that can complement a healthier dish without adding excessive calories or saturated fat. Grilled Chicken is a strong contender, offering a good source of protein for a reasonable calorie count. Sautéed Shrimp is another great option, especially for a lower-calorie and lower-fat choice.
- Grilled Chicken: A solid, lean protein that adds substance to any meal.
- Sautéed Shrimp: A very low-calorie protein choice, especially in dishes like Zucchini Scampi.
- Seasoned Tofu: An excellent plant-based protein option for vegetarians or those looking to reduce their meat intake.
The Best Sauces and Preparation
Many sauces can quickly elevate the calorie and sodium content of a dish. When building a healthier meal, opt for lighter sauces or dressings. The Roasted Garlic Cream Sauce is a flavorful option that pairs well with vegetable noodles. For salads, the Balsamic Vinaigrette is a light and simple dressing choice.
- Zucchini Scampi: This dish uses a light scampi sauce and is particularly low in carbohydrates and calories, especially with shrimp.
- Penne Rosa (Customized): By ordering this dish without cream and cheese, it becomes a much lighter, vegan-friendly option.
- Balsamic Vinaigrette: The dressing of choice for the healthiest salads, such as the Garden Side Salad.
Comparison Table: Healthier Menu Options vs. Indulgent Choices
| Item | Calories | Fat (g) | Sodium (mg) | Protein (g) | Key Health Benefit |
|---|---|---|---|---|---|
| Small Zucchini Orange Chicken | 450 | 9 | 2110 | 30 | High protein, lower carb, packed with veggies |
| Med Salad with Chicken (Regular) | 430 | 17 | 1710 | 37 | Good balance of protein and vegetables |
| Japanese Pan Noodles (Regular) | 640 | 12 | 2010 | 20 | Relatively low fat, vegetable-forward |
| Chicken Noodle Soup | 360 | 10 | 2320 | 30 | High protein, lower calorie |
| Alfredo MontAmore with Parmesan-Crusted Chicken (Regular) | 1410 | 84 | 2170 | 52 | Significantly higher in calories and saturated fat |
Customization is Key to Healthy Eating
Beyond choosing a healthier base, the power of customization at Noodles and Company cannot be overstated. You can significantly improve the nutritional profile of almost any dish by making smart changes. For example, opting for a smaller portion size is one of the easiest ways to reduce your intake of calories and fat. Requesting extra vegetables, such as spinach, mushrooms, or broccoli, is another simple way to boost fiber and nutrients. Always ask for dressings and sauces on the side to control how much you add. You can explore more options by using the nutritional calculator on the Noodles & Company website.
Conclusion
While some menu items at Noodles and Company are high in calories and sodium, the flexibility of their ordering system empowers customers to create genuinely healthy and delicious meals. The standout healthiest option is the Zucchini Orange Chicken, especially when ordered in a smaller size, due to its low-carb base, high protein content, and abundant vegetables. The Mediterranean Chicken Salad and the Japanese Pan Noodles also offer balanced choices. By prioritizing vegetable-based noodles, lean proteins, and customizing sauces and portion sizes, you can enjoy a satisfying meal that aligns with health goals without sacrificing flavor. Smart choices, from the base of your bowl to the final toppings, are the true secret to eating healthy at Noodles and Company.
What are the healthiest protein options at Noodles and Company?
The healthiest protein options are the Grilled Chicken, Sautéed Shrimp, and Seasoned Tofu. They offer a good balance of protein without adding excessive calories or saturated fats. You can also request a smaller portion of protein to further reduce the calorie count.
How can I make my Noodles and Company meal low-carb?
To make your meal low-carb, swap traditional pasta for Zucchini Noodles (Zoodles) or Cauliflower Rigatoni. These vegetable-based noodles are significantly lower in carbohydrates and calories. Dishes like Zucchini Scampi are excellent, pre-configured low-carb options.
What should I avoid when ordering at Noodles and Company?
Avoid highly caloric dishes with heavy, creamy sauces, such as the Wisconsin Mac & Cheese or Alfredo MontAmore. Also, be mindful of sodium content, as many dishes can be high. Choosing smaller sizes and customizing with lighter ingredients can help you avoid unhealthy pitfalls.
Are the salads at Noodles and Company always the healthiest option?
Not necessarily. While salads often seem like the healthiest choice, some, like the Chicken Veracruz Salad, can still be high in calories, sodium, and fat due to rich dressings and added toppings. The Med Salad with Chicken is a more balanced option, and it is always best to get dressing on the side.
What is the healthiest soup at Noodles and Company?
The healthiest soup is the Chicken Noodle Soup. It is a lower-calorie and high-protein option compared to the other soup choice, the Tomato Basil Bisque, which contains significantly more sugar and saturated fat.
Can I customize any dish with healthier ingredients?
Yes, Noodles and Company offers a wide range of customization options. You can substitute vegetable-based noodles for pasta in almost any dish, add extra vegetables, and choose leaner proteins or skip the protein altogether. This flexibility allows you to build a meal that perfectly fits your nutritional goals.
Is it possible to eat at Noodles and Company on a diet?
Yes, absolutely. By leveraging the customization options, opting for smaller sizes, and choosing a vegetable-based noodle like Zoodles, you can easily create a meal that aligns with most dietary plans. Focus on lean proteins and light, vegetable-forward dishes to stay on track.
