Navigating the Panera Bread menu for a healthy choice can be a rewarding challenge. While some items are surprisingly high in calories, sodium, and saturated fat, others stand out as excellent options for a balanced diet. By understanding the menu and knowing how to customize your order, you can enjoy a delicious and wholesome meal.
Healthiest Salads at Panera
Salads are often the go-to for healthy eating, but not all Panera salads are created equal. The key is to be mindful of portion size and dressing.
- Seasonal Greens Salad: This is one of the lowest-calorie and most straightforward options, offering a simple base of greens. Add a lean protein like chicken for a more filling meal. Always get the dressing on the side and use it sparingly to avoid excess calories and sodium.
- Strawberry Poppyseed Salad with Chicken: A popular seasonal option, this salad is relatively low in sodium for a restaurant dish, providing a good source of protein and fiber. It's a flavorful and fresh choice, but as always, monitor your dressing usage.
- Green Goddess Cobb Salad with Chicken: This option is both satisfying and packed with protein from chicken and eggs. It's also noted as a 'gluten conscious' option on the menu. While it contains healthy fats from avocado, be aware of the overall calorie and sodium count and consider asking for less dressing.
Nutritious Soups and Bowls
Panera offers a range of soups and grain bowls, with some being far healthier than others. Portion control is a major factor here.
- Ten Vegetable Soup: This broth-based soup is loaded with vegetables and is one of the lowest-calorie choices on the entire menu. It's an excellent option for adding fiber and nutrients to your meal. For those looking to manage sodium, ordering a cup is a better choice than a bowl.
- Turkey Chili: Packed with beans and lean turkey, this chili is a protein-rich and filling choice. While it can be high in sodium, ordering a cup and pairing it with a side salad can create a balanced and satisfying 'You Pick Two' meal.
- Mediterranean Grain Bowl: Featuring whole grains like brown rice and quinoa, this bowl includes hummus, feta, and fresh vegetables. While tasty, it's essential to be aware of the overall calorie and sodium content, as it can be high for a single meal.
Better-for-You Sandwiches and Flatbreads
When it comes to sandwiches, opt for half portions, whole-grain bread, and avoid processed meats and high-calorie sauces.
- Avocado, Egg White & Spinach Breakfast Sandwich: Served on a sprouted grain bagel flat, this breakfast item offers a great balance of protein, fiber, and healthy fats from the avocado. It's a much healthier alternative to other breakfast sandwiches with processed meats and cheese on brioche.
- Half Mediterranean Veggie Sandwich: This vegetarian-friendly option on tomato basil bread is a solid, low-fat choice, especially when ordered as a half portion. You can further reduce the sodium by opting for avocado instead of feta cheese.
- Half Roasted Turkey & Avocado BLT: Choosing a half portion and skipping the bacon can significantly reduce the sodium and calories in this sandwich. Swapping the bread for a whole-grain option is also recommended.
How to Customize Your Panera Order for Healthier Results
Making a few small modifications can drastically improve the nutritional profile of your meal.
- Select Whole Grains: Choose the Sprouted Grain Bagel Flat or the Whole Grain Loaf for more fiber and nutrients.
- Go Easy on Creamy Toppings: Ask for less cheese, mayo, and creamy dressings. Opt for flavorful veggies like spinach, tomatoes, and cucumber instead.
- Control Your Portion: Order a 'You Pick Two' to get a half-portion of a sandwich or salad, paired with a cup of vegetable-based soup or a side salad with light dressing.
- Request Dressing on the Side: This simple trick gives you full control over how much dressing you consume, saving you calories and fat.
- Increase Veggies: Ask for extra veggies like spinach, onion, or tomatoes to add volume, fiber, and nutrients without significantly increasing calories.
Comparison of Healthy vs. Indulgent Panera Items
| Item | Category | Summary |
|---|---|---|
| Ten Vegetable Soup (Cup) | Healthy Soup | Low in calories (60), and packed with vegetables for fiber and nutrients. |
| Broccoli Cheddar Soup (Bowl) | Indulgent Soup | High in calories, fat, and sodium due to cream and cheese. A comfort food, not a light meal. |
| Avocado, Egg White & Spinach Sandwich | Healthy Breakfast Sandwich | Features lean egg whites, healthy fats from avocado, and fiber from a sprouted grain flatbread. |
| Sausage, Scrambled Egg & Cheese Sandwich | Indulgent Breakfast Sandwich | High in calories, saturated fat, and sodium from processed meat and cheese. |
| Seasonal Greens Salad | Healthy Salad | A simple, light option rich in leafy greens. Best with dressing on the side. |
| Southwest Chili Lime Ranch Chicken Salad | Indulgent Salad | Loaded with high-calorie add-ins and creamy dressing, resulting in a very high calorie and sodium count for a salad. |
What to Avoid for a Healthier Meal
While delicious, some menu items are best reserved for a special occasion rather than a regular meal.
- Cream-based Soups: While comforting, options like the Broccoli Cheddar or Baked Potato soup are calorie and fat-dense due to their creamy bases.
- Flatbread Pizzas: The flatbreads, even the Margherita, can contain as many carbs and high levels of sodium as several slices of bread.
- Mac & Cheese: Panera's mac and cheese is a classic comfort food but is very rich in calories, saturated fat, and sodium.
- Sugary Drinks: Smoothies made with juice concentrate and blended coffee drinks are often loaded with added sugar and calories. Opt for water, unsweetened iced tea, or plain coffee instead.
Conclusion
While Panera Bread is known for its baked goods and indulgent items, it is entirely possible to find a healthy and satisfying meal. The healthiest choices typically involve soups like the Ten Vegetable or Turkey Chili (in a cup), salads with lean protein and light dressing, or half-sandwiches on whole-grain bread. Customization is key to managing calories, sodium, and fat content, with the Avocado, Egg White & Spinach breakfast sandwich standing out as a particularly smart choice. With a little awareness, you can navigate the menu to align with your health and wellness goals.
Learn more about Panera's nutritional information directly from the source by visiting their Allergen and Nutrition Information page.
