What is the healthiest thing to get at Nandos? Your ultimate guide

December 1, 2025 •

4 min read

With hundreds of Nando's restaurants globally, many diners wonder what is the healthiest thing to get at Nandos? The answer lies in making strategic choices regarding your protein, basting, and sides to create a well-balanced and nutritious meal.

Quick Summary

This article explores the healthiest food and meal options available on the Nando's menu. It details how to build a nutritious meal with lean protein and vegetable-based sides.

Key Points

Prioritise Lean Protein: Opt for the grilled chicken breast or boneless thighs with 'Plain...ish' or 'Lemon & Herb' baste for a low-calorie, high-protein main.
Load Up on Veggies: Swap fries for sides like Chargrilled Veg, Mixed Leaf Salad, or Corn on the Cob to boost your vitamin and fibre intake significantly.
Choose Your Baste Wisely: Lighter bastes like 'Lemon & Herb' have fewer calories, while 'Plain...ish' has none, helping to manage your total calorie count.
Mind the Hidden Calories: Be wary of high-calorie sides like creamy Coleslaw and Garlic Bread, as well as high-sugar desserts and bottomless sugary drinks.
Build a Balanced Meal: Create a plate with lean protein, plenty of vegetables, and a modest portion of a healthier carb like Spicy Rice for a satisfying and nutritious option.
Vegetarian and Vegan Choices: The Great Pretender patty or the Beanie patty in a burger or pitta can be a good high-protein, plant-based choice.
Practice Portion Control: Ordering individual items rather than large platters or sets with multiple high-calorie sides helps manage overall calorie intake effectively.

Choosing Your Main: Chicken and Plant-Based Options

When ordering a healthy meal at Nando's, the journey begins with your main protein. Your choice of cut and basting can significantly impact the overall calorie and fat content of your meal. Fortunately, Nando's flame-grilled cooking method offers a healthier alternative to deep-fried options often found in fast-food restaurants.

Prioritising Lean Protein

For a high-protein, low-fat main, the leanest cut is the chicken breast. The Quarter Chicken Breast or Boneless Butterfly Chicken Breast, ordered with a 'Plain...ish' or 'Lemon & Herb' baste, are excellent choices. The 'Plain...ish' option has zero added spices, ensuring minimal extra calories, while 'Lemon & Herb' offers a zesty flavour for just a few extra calories. Removing the skin, which is grilled with the chicken, can reduce fat and calories even further. For those looking for smaller portions, the Nandino's grilled chicken tenders from the kids' menu can be a good option with only 170 calories.

Opting for Plant-Based Alternatives

Nando's also caters to vegetarian and vegan diners with several healthy options. The Great Pretender patty, made from wheat and pea protein, is a fantastic, high-protein plant-based alternative that can be enjoyed in a burger, wrap, or pitta. The Beanie patty is another good choice, loaded with chickpeas, peas, and lentils, providing an excellent source of fibre. As with the chicken, opting for a plain preparation or a lighter baste will help keep the calorie count in check.

The Sides: Making a Smarter Choice

Your choice of sides can make or break the nutritional value of your Nando's meal. Pairing a lean main with vegetable-based sides is crucial for boosting fibre, vitamins, and minerals while keeping calories low.

Best Side Dishes

Mixed Leaf Side Salad: At just around 25 calories, this is the lowest-calorie side on the menu and a great source of vitamins.
Chargrilled Veg: A delicious and vibrant mix of peppers, onions, and courgettes, providing vitamins and fibre for around 93 calories.
Corn on the Cob: A good source of fibre and vitamins B1, B5, and C. Remember to skip the butter to keep it low-calorie.
Macho Peas: Peas with a delicious mix of parsley, chilli, and mint. A good source of fibre, B vitamins, and minerals.
Long-Stem Broccoli: Offers a healthy dose of vitamin C with very few calories.

Sides to Limit

While delicious, some sides are significantly higher in calories and fat and are best enjoyed in moderation. These include the creamy Coleslaw and Garlic Bread, which can quickly add hundreds of extra calories to your meal. Peri-Peri Chips and Spicy Rice are moderate carb choices, with the Spicy Rice being a slightly lower-fat alternative to chips.

The Marinade and Sauces: Keeping it Light

The flavour of Nando's comes from its signature Peri-Peri bastes. While they add flavour, some can also add calories. Choosing a milder baste is the key to a healthier meal. The 'Lemon & Herb' is the lowest calorie option after 'Plain...ish'. For sauces at the table, use them sparingly. Peri-Peri sauce itself contains capsaicin, which can offer some metabolic benefits, but some commercial sauces are high in sodium. A light drizzle is better than a generous pour if you are watching your salt intake.

Building the Healthiest Nando's Meal

The ideal healthy meal at Nando's combines a lean protein main with plenty of vegetable-based sides. For example, a Quarter Chicken Breast (Plain...ish) with a Mixed Leaf Salad and Chargrilled Veg offers a fantastic balance of protein, vitamins, and fibre while staying very low in calories. Another great option is a Beanie or Great Pretender pitta with a side of Corn on the Cob. For a carb boost, add a single portion of Spicy Rice instead of fries.

Nutritional Comparison: Smart Choices at a Glance


Item	Approx. Calories	Protein	Notes
1/4 Chicken Breast (Plain-ish)	~290 kcal	~29g	Leanest protein option
Grilled Chicken Breast Fillets (Plain-ish)	~193 kcal	~32g	High protein, very low fat
Mixed Leaf Side Salad	~25 kcal	~0.4g	Lowest calorie side
Chargrilled Veg	~93 kcal	~2g	Excellent source of vitamins
Spicy Rice (Single)	~197 kcal	~4.5g	Lower-fat carb option
Peri-Peri Chips (Single)	~295 kcal	~4.4g	Higher fat and calorie side
Coleslaw (Single)	~200 kcal	~7.5g	Creamy, higher calorie side
Beanie Pitta	~632 kcal	~21.5g	Plant-based, good fibre, but higher carbs and overall calories

Conclusion: Enjoying Nando's Guilt-Free

Nando's can be a fantastic choice for a healthy meal out, provided you make informed decisions about your order. The healthiest option typically involves pairing a lean, plainly-basted protein like the chicken breast with plenty of vegetable-heavy sides such as chargrilled veg or a mixed leaf salad. Avoiding high-calorie extras and sugary drinks is key to keeping your meal light and balanced. Ultimately, Nando's allows you to build a flavourful, high-protein meal that fits seamlessly into a healthy lifestyle, proving that fast-casual dining doesn't have to be a diet-buster.

Frequently Asked Questions

Nando's can be a healthy option, especially compared to deep-fried fast food, because their chicken is flame-grilled. The healthiness depends largely on your choice of cut, basting, and sides, as a grilled chicken breast with vegetables is very different from a full chicken platter with multiple carb-heavy sides.

The best way to reduce calories is to choose a lean cut like the chicken breast, opt for the 'Plain...ish' or 'Lemon & Herb' baste, and remove the skin. Skipping the bun or pitta in a burger or wrap also helps significantly.

The lowest calorie side options include the Mixed Leaf Side Salad, Chargrilled Veg, and Corn on the Cob (without butter). These are packed with vitamins and fibre and are an excellent choice for a nutritious meal.

Not necessarily, but they can be higher in calories due to the bun or wrap and added sauces. To make them healthier, ask for a lean protein filling (like grilled chicken breast), extra vegetables, and request sauces on the side to control your portion.

Yes, you can. The calorie content of the Peri-Peri bastes and table sauces is generally low. The key is to control the quantity. A lighter drizzle is healthier than drenching your meal. The 'Lemon & Herb' baste is the lowest calorie option after 'Plain...ish'.

Yes, Nando's offers several healthy plant-based choices. Options like the Great Pretender patty, the Beanie patty, and the Rainbow Bowl offer good protein and fibre. Paired with vegetable sides, they can make a very nutritious meal.

A full chicken platter is typically designed for sharing and can be very high in calories (e.g., 1520 kcal for a Whole Chicken). Ordering individual lean chicken portions, like a Quarter Breast, and building your own plate with healthy sides allows for much better portion and calorie control.

It is best to avoid sugary bottomless drinks, as they add empty calories and can contribute to sugar cravings. Opt for water, water with fresh lime, or a low-sugar alternative instead.