What is the healthiest Nando's meal?

December 3, 2025 •

4 min read

According to nutritionists, opting for a lean protein source and vegetable sides is key to a healthy meal when eating out. So, what is the healthiest Nando's meal when considering factors like calories, fat, and protein content? It ultimately comes down to your main, sides, and spice level.

Quick Summary

An in-depth analysis of the Nando's menu reveals the best choices for a nutritious meal. The key is combining lean protein with wholesome vegetable-based sides while being mindful of portion sizes and sauces. Tailor your order to meet your health goals, whether focusing on low calories or high protein.

Key Points

Lean Protein is Best: For the main, choose a lean cut like the chicken breast or opt for a plant-based patty to minimize fat and maximize protein.
Smart Sides Matter: Drastically cut calories by swapping heavy sides like chips and garlic bread for vegetable options such as Macho Peas or Chargrilled Veg.
Control Your Sauce: Stick to milder, lower-calorie bastings like Lemon & Herb, or order sauce on the side to manage calorie and sodium intake.
Build a Balanced Plate: Combine your lean protein with two vegetable-based sides to create a filling, low-calorie, and high-nutrient meal.
Portion Awareness: Be mindful of portion sizes, especially with sharing platters and high-calorie toppings like avocado and cheese, which can add up quickly.
Hydrate Wisely: Choose water or a diet drink over sugary soft drinks, which contain empty calories and can contribute to weight gain.

The Healthiest Main: Chicken Breast or Plant-Based?

The star of the show at Nando's is the Peri-Peri chicken. The best protein option for a healthy meal is the chicken breast, a lean cut with significantly less fat than darker meat options like thighs and wings. The boneless butterflied chicken breast is an excellent choice, providing a substantial, lean protein portion. For those who prefer a veggie option, the Great Pretender protein or Superfood Veggie Patty are commendable plant-based alternatives. The key is to order your chicken or plant-based main without a wrap, pitta, or bun to keep calories low, though wraps can still be a healthy choice with the right filling.

Lean Protein Choices

Quarter Chicken Breast: A classic, simple choice that's low in calories and high in protein.
Boneless Butterflied Chicken Breast: A larger portion of lean breast meat, perfect for a high-protein diet.
Grilled Chicken Tenders: Found on the Nandinos (kids) menu, these are great for a smaller, milder protein portion.
Great Pretender Protein: A flavourful plant-based alternative made from wheat and pea protein.
Superfood Veggie Patty: Made with quinoa, lentils, and chia seeds, offering great protein and fibre.

Choosing the Right Sides

Side dishes can make or break the healthiness of your Nando's meal. Swapping starchy, high-fat sides like Peri-Salted Chips or garlic bread for lighter, vegetable-based options can drastically reduce your meal's overall calorie count. Ordering two vegetable sides is an ideal way to boost fibre, vitamins, and minerals.

Smart Side Swaps

Macho Peas: Packed with B vitamins, magnesium, iron, and fibre, these herby peas are a superior choice to chips.
Rainbow Slaw: A colourful side with a lighter dressing, providing plant diversity and healthy fats from seeds.
Chargrilled Veg: A low-calorie, vitamin-packed ratatouille-style dish with peppers, onions, courgettes, and tomatoes.
Long Stem Broccoli: A simple, high-impact side rich in vitamins K and C, folate, potassium, and calcium.
Mixed Leaf Side Salad: The lowest-calorie side on the menu, a mix of leaves, piccolo tomatoes, and cucumber.

The Healthy Nando's Spice-o-Meter

Your choice of Peri-Peri basting can also affect the calorie and fat content of your meal. The sauces add minimal calories compared to creamy dressings, but there is still a difference. Lemon & Herb is the lowest calorie spice, while Extra Hot contains the most due to a higher oil content. Opting for a milder basting or asking for the sauce on the side gives you more control.

How to Build the Healthiest Nando's Meal

The ultimate healthy Nando's meal combines lean protein with nutritious sides and a light sauce. A nutritionist-recommended option is the chicken breast in a pitta with chargrilled vegetables and a mixed leaf salad. For an even lighter meal, omit the pitta and pair a boneless chicken breast with two vegetable sides.

Nutritional Comparison of Nando's Meals


Component	Healthy Choice	Unhealthy Choice	Difference
Main	Quarter Chicken Breast (Plain-ish)	12 Peri-Peri Wings	~1,100 kcal
Side 1	Macho Peas	Peri-Peri Chips	~250 kcal
Side 2	Chargrilled Veg	Coleslaw	~80 kcal
Sauce	Lemon & Herb (Minimal)	Creamy Perinaise (Extra)	~300 kcal+
Meal Total (Est.)	~470 kcal	~2,000 kcal	Significant

Note: Nutritional information is approximate and can vary by region and portion size. Check the official Nando's website for precise data.

Conclusion

Selecting a nutritious and tasty meal at Nando's is achievable by focusing on lean protein and vegetable-heavy sides. A prime example is the grilled chicken breast paired with macho peas and chargrilled veg. Avoid high-calorie, fatty options like chips, creamy coleslaw, and rich sauces to keep your meal in check. By making informed choices, you can enjoy a satisfying, healthy, and flavourful meal that aligns with your dietary goals. For comprehensive allergen and nutrition information, always consult the official Nando's website before ordering.

The Healthiest Order: A Summary

Main: Go for a lean protein like the quarter chicken breast or the boneless butterflied chicken breast. Vegetarians should consider the Superfood Veggie Patty.

Sides: Choose two vegetable-based sides. Excellent options include Macho Peas, Chargrilled Veg, or Long Stem Broccoli.

Spice: Stick to a mild, low-calorie basting like Lemon & Herb, or ask for the sauce on the side for better control over calories and sodium.

Avoid: Pass on high-fat, high-carb sides like Peri-Salted Chips, creamy coleslaw, and garlic bread. Also, be mindful of hidden calories in richer sauces like Perinaise.

Drink: Opt for water with fresh lime or a low-sugar beverage instead of a sugary soft drink.

Frequently Asked Questions

The quarter chicken breast with Plain-ish or Lemon & Herb basting, served with a mixed leaf side salad and long stem broccoli, is one of the lowest-calorie combinations available.

Yes, the chicken breast is a very healthy option, as it is a lean, high-protein cut of meat. It's flame-grilled, not fried, which keeps the fat content low.

Nando's Peri-Peri bastings are generally healthier than creamy sauces like mayonnaise-based ones. However, the calorie and fat content increases with the spice level. Opt for milder sauces or have them on the side.

For weight loss, it's best to avoid high-calorie sides such as Peri-Salted Chips, creamy mash, and garlic bread. These are high in fat, carbs, and calories.

Vegetarians can choose the Superfood Veggie Patty or Great Pretender, ideally without a bun. Pair it with vegetable sides like chargrilled veg and rainbow slaw for a nutritious meal.

While corn is a vegetable, Nando's corn on the cob is cooked with butter, adding extra fat and calories. A better choice is chargrilled veg or long stem broccoli.

To lower sodium, choose the 'Plain-ish' basting or have your sauce on the side and use it sparingly. Also, prioritize vegetable sides over processed, saltier options.