What's the healthiest thing to eat at Nando's?

October 30, 2025 •

4 min read

According to nutritionists, dining out doesn't have to derail your health goals, and knowing what's the healthiest thing to eat at Nando's can help you make an informed choice. Choosing lean protein and vegetable-based sides are key to building a nutritious and delicious meal.

Quick Summary

An overview of the best menu options for a healthy Nando's meal, highlighting lean protein mains like chicken breast, low-calorie sides, and smart choices for basting and dressings.

Key Points

Choose Chicken Breast: Select lean cuts like the Boneless Butterfly or Quarter Breast for high protein and low fat.
Prioritize Veggie Sides: Load up on nutrient-dense, low-calorie options such as Rainbow Slaw, Macho Peas, or a Mixed Leaf Salad.
Control Your Spice: Opt for mild basting flavours (Plain...ish or Lemon & Herb) to reduce salt and calories.
Swap Smartly: Choose Spicy Rice instead of Peri-Salted Chips or Creamy Mash to manage your carbohydrate intake.
Go Easy on Creamy Sauces: Limit or avoid high-fat sauces like PERinaise and creamy coleslaw dressings.
Use Nando's Nutrition Information: Check the official website or in-restaurant guides to make informed choices based on your specific dietary needs.

Your Main Meal: Navigating the Menu

The foundation of a healthy Nando's meal is your main protein source. While flame-grilled chicken is the star, not all cuts are created equal when it comes to fat and calories. Choosing the right part of the chicken, or a plant-based alternative, is the most crucial decision you'll make.

Leanest Chicken Options

Boneless Butterfly Chicken Breast: This option, consisting of two butterflied chicken breasts, is lean and provides substantial protein. Paired with a mild baste, it offers favourable macronutrients.
Quarter Chicken Breast: A standard lean option lower in calories and fat than fattier cuts, providing a protein boost. A milder sauce helps control sodium and sugar.
Nandino Grilled Chicken Tenders: These lean chicken breast strips from the kids' menu are a portion-controlled option for adults.

Savvy Vegetarian and Vegan Selections

Nando's offers plant-based choices, though toppings require consideration.

The Rainbow Bowl: A fibre-rich mix of grains, hummus, seeds, and vegetables. Requesting lighter dressing on the side can reduce calories.
The Beanie Wrap/Burger: High in fibre and plant protein, but be aware of potential high salt and sugar. A wrap is preferable, asking to omit creamy sauces.

The Sides: Balancing Your Plate

The sides significantly impact nutritional value. Swapping fries for vegetable-rich alternatives is simple.

Healthier Side Swaps

Spicy Rice: A better carb choice than fries, low in saturated fat and providing fibre.
Macho Peas: A flavourful, filling side packed with protein and fibre.
Rainbow Slaw: A lighter, mayo-free option offering plant diversity and healthy fats.
Mixed Leaf Salad: A very low-calorie base; ask for dressing on the side to manage fat.
Spicy Mixed Olives: Offers healthy fats and Vitamin E as a starter or side.
Long-Stem Broccoli: Provides vitamins and fibre for minimal calories.

The Sides to Avoid or Limit

Peri-Salted Chips: A high-carb, high-fat option.
Creamy Mash & Garlic Bread: Energy-dense with minimal fibre.
Coleslaw (Large): High in calories and fat due to dressing.
Hummus with PERi-Drizzle & Pitta: High in calories, meant for sharing.

Comparison Table: Main Meal Options

A comparison of popular main options with approximate nutritional information, using mild Lemon & Herb basting for chicken dishes:


Item	Portion Size	Approx. Calories	Protein	Fat
Chicken Butterfly	Two breasts	~332 kcal	~59g	Low
Quarter Chicken Breast	Single breast	~290 kcal	~40g	~14g
Chicken Breast Pita	Single serving	~400 kcal	~40g	~14g
Beanie Wrap	Single serving	~689 kcal	~22g	~27g
Rainbow Bowl	Single serving	~521 kcal	~16g	~28g

The Sauces and Marinades: The PERiometer Effect

Milder PERiometer options generally mean lower calories, sugar, and sodium.

Plain...ish / Lemon & Herb: The lowest calorie and salt choices.
Medium: Slightly higher in calories and salt, but still a reasonable choice.
Hot / Extra Hot: Calorie and salt content increases significantly with spice level.
Creamy Additions: PERinaise and similar additions add substantial calories and fat; use sparingly.

Building a Complete, Healthy Nando's Meal

To build a balanced meal:

Choose Lean Protein: Select Chicken Butterfly or Quarter Chicken Breast with a mild baste like Plain...ish or Lemon & Herb.
Add Vegetables: Pick two vegetable sides like Rainbow Slaw or Macho Peas.
Include a Smart Carb (Optional): Add a single portion of Spicy Rice if needed. For a vegetarian meal, the Rainbow Bowl with light dressing is an option.
Limit Creamy Sauces: Avoid creamy dressings and extra PERinaise to control fat.

Conclusion: Enjoying a Healthy Nando's

Making strategic choices is key to healthy dining at Nando's. Focus on lean protein, nutritious sides, and mindful sauce selection. These tips allow you to enjoy a flavourful, high-protein meal that fits your dietary goals. For more details on healthy fast-food choices, consider resources like this guide on making healthy fast-food choices, such as this Juniper's guide to Nando's nutrition.

Nando's Healthy Eating Summary

Choose Lean Protein: Opt for chicken breast cuts, such as the Boneless Butterfly or Quarter Breast.
Prioritise Vegetable Sides: Add low-calorie, fibre-rich sides like Rainbow Slaw or Long-Stem Broccoli.
Go Mild on the Spice: Select milder basting flavours (Plain...ish or Lemon & Herb).
Avoid Creamy Extras: Limit or avoid high-fat additions such as PERinaise and creamy sauces.
Swap Carbs Smartly: Choose Spicy Rice over Peri-Salted Chips or Garlic Bread.

Enjoying Your Meal Guilt-Free

Ultimately, a healthy meal at Nando's isn't just about the numbers; it's about balance and conscious decisions. You can enjoy the delicious flavours and vibrant atmosphere without compromising your health goals. Whether you are aiming for weight loss, maintenance, or simply a nutritious meal, the menu has options to suit your needs. Remember to hydrate with water or a sugar-free drink to complete your balanced meal.

Frequently Asked Questions

Yes, Nando's Peri-Peri chicken can be a healthy option, particularly when you choose lean cuts like chicken breast and milder basting flavors. It's flame-grilled, which reduces fat, but you should be mindful of side dishes and creamy sauces.

The healthiest side dishes include the Rainbow Slaw, Mixed Leaf Salad, and Long-Stem Broccoli. These are all low in calories and rich in vitamins and fibre.

You can reduce calories by choosing chicken breast over thigh or wing meat, opting for a milder baste, swapping fries for vegetable sides like salad or Macho Peas, and avoiding creamy sauces.

Some vegetarian options are healthy, but it's important to choose wisely. The Rainbow Bowl is a great choice, but items like the Beanie Wrap can be high in salt and sugar despite being fibre-rich.

The healthiest basting is Plain...ish (no spice) or Lemon & Herb, as they contain the fewest calories, sugar, and salt.

A wrap can be a good option, especially if you get a lean chicken breast filling. However, the nutritional value can vary based on fillings and sauces. It's best to compare the specific menu item's details before deciding.

Avoid high-fat sides like Peri-Salted Chips and Garlic Bread, fatty cuts of chicken like thighs and wings, and creamy dressings or sauces like PERinaise and Caesar salad dressing.