Eating healthy at restaurants can be difficult. Fast-casual restaurants like Noodles & Company offer a variety of options that can be either nutritious or a diet issue. The key is to understand the menu and make smart choices. Several choices stand out for those looking to eat well, from low-carb alternatives to fresh, vegetable-packed salads.
The Top Healthiest Menu Items
Noodles & Company provides chef-curated items that are inherently healthier because of their ingredients and how they are prepared. These are great starting points for a nutritious meal.
The Med Salad with Chicken
The Med Salad with Chicken is a top choice for the healthiest option. It contains Tuscan greens, kale, chicken, and other Mediterranean ingredients. With light dressing, it offers a balance of protein, vitamins, and fiber while being relatively low in calories. A regular serving contains about 430 calories and 37 grams of protein, making it a filling and nutritious choice.
Zucchini Orange Chicken
For those wanting a noodle dish, the Zucchini Orange Chicken is a great alternative. This dish replaces traditional pasta with zucchini noodles (zoodles), lowering the carbohydrate and calorie count. A small serving has only 450 calories, 30 grams of protein, and little saturated fat, providing a balanced and flavorful meal.
Japanese Pan Noodles
If traditional noodles are preferred but a healthier profile is desired, Japanese Pan Noodles are a good choice. This dish is lower in fat and calories than many other pasta dishes. A regular serving provides 640 calories, with 20 grams of protein and a reasonable amount of fat. The nutritional value can be increased by adding extra vegetables or tofu.
Customize Your Way to a Healthier Meal
The real power of eating healthy at Noodles & Company comes from customization. You can build your own bowl to fit your needs. The chain offers a variety of noodle bases, protein sources, and sauces.
Swap Your Noodles
- Zucchini Noodles (Zoodles): This is the ultimate low-carb and low-calorie swap. Using zoodles as your base turns almost any entree into a vegetable-forward, lighter option.
- LEANguini: LEANguini is a high-protein, lower-carb noodle alternative that has the texture of traditional linguini. It is a good option for those who want to reduce carbs without going fully veggie-based.
- Cauliflower-Infused Rigatoni: This pasta adds more vegetables and a different texture to your meal, providing a healthier twist on classic pasta shapes.
Select a Lean Protein
- Grilled Chicken or Seasoned Tofu: These are the leanest protein options available. Adding them to a salad or a vegetable noodle base will boost the protein content, keeping you full longer.
- Shrimp: Sautéed shrimp is another low-fat protein choice that pairs well with lighter sauces and bases.
Choose a Light Sauce and Fillings
- Japanese Pan Sauce: This soy-based sauce is lighter than many creamy or cheese-heavy sauces.
- Balsamic Vinaigrette: For salads or pasta dishes like Pasta Fresca, the balsamic vinaigrette is a light and flavorful option.
- Marinara: The classic marinara is a simple, vegetable-based sauce that is a healthier option when ordered without cheese.
A Comparison of Healthy Options
| Dish | Key Health Feature | Calories (approx.) | Protein (approx.) | Best For | Modifications to Consider |
|---|---|---|---|---|---|
| Med Salad w/ Chicken | High protein, fresh vegetables | 430 | 37g | Low-calorie, balanced meal | Ask for dressing on the side |
| Zucchini Orange Chicken | Low carb, vegetable-based | 450 (small) | 30g | Low-carb, full flavor | Add seasoned tofu for variety |
| Japanese Pan Noodles | Balanced macros, classic flavor | 640 | 20g | Moderate calorie meal | Add more veggies, lean protein |
| LEANguini Rosa | High protein, lower carb | 420 | 25g | Pasta feel without excess carbs | Hold the cheese, add lean protein |
| Chicken Noodle Soup | Low calorie, comforting | 360 | 30g | Warm, light meal | Excellent as-is, very balanced |
Putting It All Together: A Meal Plan Strategy
To construct the healthiest possible meal, consider these strategies:
- Start with a Low-Calorie Base: Choose zoodles, LEANguini, or a salad base instead of traditional pasta. This is the most impactful change you can make.
- Double Your Veggies: Adding extra broccoli, spinach, or mushrooms can increase your fiber and nutrient intake without significantly adding to the calorie count.
- Prioritize Lean Protein: Grilled chicken, shrimp, or seasoned tofu will provide satiety and help build muscle, preventing overeating.
- Go Easy on the Sauce: Opt for oil-based or light sauces like balsamic vinaigrette or Japanese pan sauce. Ask for sauce on the side to control how much you use.
- Small is the New Large: Opting for a small size of a higher-calorie dish is a simple way to practice portion control without sacrificing flavor.
Conclusion
While Noodles & Company is known for its pasta dishes, a healthy, delicious meal is possible with planning. By selecting vegetable-based noodles like zoodles or high-protein LEANguini, and combining them with lean protein and light sauces, you can create a satisfying meal that fits your wellness goals. The Med Salad with Chicken and the Chicken Noodle Soup are excellent choices for a healthy order. Ultimately, the healthiest option is the one you customize to best fit your personal needs while still enjoying your meal.
