Your Guide to Healthy Choices at Noodles and Company
Navigating the menu at Noodles and Company might seem overwhelming for the health-conscious eater, given the restaurant's reputation for hearty, rich, and pasta-heavy dishes. However, with the right knowledge, you can build a delicious and nutritious meal that aligns with your wellness goals. The key is to leverage the restaurant's customization options and menu alternatives, which include vegetable-based noodles, lean proteins, and fresh salads.
The Healthiest Options on the Menu
Several items stand out as particularly healthy choices, whether you are counting calories, watching carbs, or simply seeking a more nutrient-dense meal.
Zucchini Noodles (Zoodles): Substituting traditional pasta with zucchini noodles significantly reduces calories and carbs while boosting vegetable intake. The Zucchini Orange Chicken is a high-protein, low-carbohydrate example.
Salads: The Med Salad with Chicken, featuring Tuscan greens, kale, and chicken, is a fresh and balanced option. The Mediterranean Chicken Salad is another good choice.
Soups: For a warm, filling, and relatively low-calorie meal, the Chicken Noodle Soup (regular size) provides substantial protein. Be aware of the sodium content.
Japanese Pan Noodles: A vegan-friendly option, these noodles are lower in calories and fat than many pasta bowls and offer fiber. Adding a lean protein like tofu or grilled chicken can enhance its nutrition.
How to Build a Better Bowl
Noodles and Company's flexible menu allows for creating healthier dishes. Follow these steps:
- Start with a healthy base: Choose zoodles, caulifloodles, or LEANguini if available.
- Select a lean protein: Opt for grilled chicken, seasoned tofu, or sautéed shrimp.
- Pick a lighter sauce: Request broth-based or oil-based sauces, ask for less sauce, or have it on the side.
- Add more vegetables: Ask for extra vegetables to increase fiber and nutrients.
- Control your portion size: Choose a small size to manage calorie intake.
Comparison Table: Healthy vs. Less Healthy
| Feature | Healthy Choice (Zucchini Orange Chicken, Small) | Less Healthy Choice (Alfredo MontAmore with Chicken, Regular) |
|---|---|---|
| Calories | Approximately 450 | Approximately 1,410 |
| Carbohydrates | Approximately 23g | Approximately 110g |
| Protein | Approximately 30g | Approximately 52g |
| Fat | Approximately 9g | Approximately 84g |
| Saturated Fat | Approximately 2g | Approximately 40g |
| Vegetables | High (zucchini, snap peas, cabbage) | Low to none |
| Customization | Excellent for low-carb goals | High in rich, fatty ingredients |
Conclusion
A healthy meal is achievable at Noodles and Company despite indulgent menu options. By using substitutions like zoodles, choosing lean proteins, and customizing sauces, you can create a satisfying and nutritious meal. Excellent pre-set options include the Zucchini Orange Chicken, the Med Salad with Chicken, and the Chicken Noodle Soup. Building your own bowl offers the most control over nutrition. Always check the official Noodles & Company website for the latest nutrition information and use their calculator.
Smart Choices for Every Goal
- For Weight Management: Consider the small Zucchini Orange Chicken or the Med Salad with Chicken for protein and lower calories.
- For Low-Carb: Utilize zoodles or LEANguini.
- For High-Protein: Add grilled chicken, seasoned tofu, or shrimp to a vegetable base.
- For Plant-Based Diets: Japanese Pan Noodles are vegan; other dishes can be customized.
- For Gluten-Sensitive Diets: Caulifloodles and Gluten-Free Pipette Shells are available.
Mindful choices allow you to enjoy Noodles and Company while maintaining health goals. Planning helps in eating well at this fast-casual restaurant.
Visit the official Noodles and Company website for detailed nutrition information
