Finding healthy options at a fast-casual restaurant like Nando's is entirely possible with the right knowledge. While the menu is famous for its fiery, flavor-packed chicken, several low-calorie alternatives are available. The single lowest calorie Nando's item is the Strawberry Frozen Yoghurt, which clocks in at a mere 70 calories per serving. However, a complete meal requires a strategic approach that combines lean protein with healthy, low-calorie sides. By making smart choices and small adjustments, you can enjoy a delicious and satisfying Nando's experience while keeping your calorie count in check.
The Absolute Lowest Calorie Nando's Items
While the main event for most Nando's diners is chicken, the items with the absolute lowest calorie counts are typically found in the dessert and starter sections. The aforementioned Strawberry Frozen Yoghurt is a standout choice for a sweet, low-calorie treat. Other surprisingly light options include the Mixed Leaf Salad, which, when ordered without a dressing, is a very low-calorie and refreshing starter. Similarly, the Spicy Mixed Olives are another light appetiser at 138 kcal, offering a flavourful way to begin your meal without a huge calorie commitment. For a slightly more substantial but still light dessert, the Naughty Natas, a traditional Portuguese tart, contains only 150 calories. These items prove that a lighter Nando's meal doesn't have to be bland.
Lowest Calorie Chicken Mains
For the main course, lean protein is your best friend. The key to keeping the calories low on your chicken is to choose the leanest cut and the least calorific basting. A 1/4 Chicken Breast is a great starting point for a high-protein, low-calorie meal. Based on some menu data, a plain 1/4 chicken breast can be around 290 calories, though this can vary by region. Even better, a 1/4 Chicken Leg is often slightly lower in calories, potentially around 260 calories. To further minimise calories, ask for your chicken to be basted in either Plain or Lemon & Herb, which adds fewer calories than hotter, more oil-based bastings. You can also ask for the Boneless Butterflied Chicken Breast served plain or with a light basting, as it is a very lean protein option. Another tip is to remove the chicken skin, which significantly cuts down on both calories and fat.
Smart Choices for Low-Calorie Sides
Your side dishes can either make or break the calorie count of your Nando's meal. Opting for a single portion of a light side rather than calorie-dense options like chips or garlic bread is a smart move. Here are some of the best low-calorie side choices:
- Mixed Leaf Salad: The lowest calorie side option, providing a healthy dose of greens.
- Corn on the Cob: A classic, simple side that's naturally low in calories.
- Macho Peas: A more flavourful option that is still relatively low in calories.
- Spicy Mixed Olives: Ideal for sharing as a low-calorie starter.
- Long Stem Broccoli: A steamed vegetable side that adds fibre and nutrients without excess calories.
How to Build a Complete Low-Calorie Nando's Meal
Building a satisfying low-calorie meal is about combining the right components. A great strategy is to pair a lean chicken main with two of the low-calorie side dishes mentioned above. For example, a 1/4 Chicken Leg with a Mixed Leaf Salad and Corn on the Cob creates a well-rounded and filling meal without excessive calories. Alternatively, for a higher protein kick, you could combine the Boneless Butterfly Chicken Breast with a portion of Long Stem Broccoli. The flexibility of the Nando's menu allows you to mix and match to suit your taste while staying on track with your nutritional goals.
The Importance of Basting
When it comes to your chicken, the choice of basting is more important than you might think. Opting for a milder flavour can save you a significant number of calories. The Plain...ish, Lemon & Herb, and Mango & Lime options all add fewer calories than the hotter, oil-rich sauces. The Xtra Hot basting, for example, can add nearly 100 calories per serving. So, if you're keen on the spice, consider ordering a milder basting and adding a touch of the bottled hotter sauce yourself, giving you better control over both the heat and the calories.
Lowest Calorie vs. Healthiest Options: A Comparison
This table outlines the calorie differences between the absolute lowest items and some of the more balanced, healthy alternatives available at Nando's. It's not just about the lowest number, but also about building a complete, satisfying meal.
| Item | Calories | Notes |
|---|---|---|
| Strawberry Frozen Yoghurt | 70 kcal | The single lowest calorie item on the menu. |
| Single Nando's Salad | 93 kcal | Very low-calorie starter or side. |
| Spicy Mixed Olives | 138 kcal | Flavourful, low-calorie starter. |
| Naughty Natas | 150 kcal | Portuguese tart dessert. |
| Corn on the Cob (Regular) | ~190 kcal | Healthy and filling side dish. |
| 1/4 Chicken Leg (Plain) | ~260 kcal | Lean protein main course. |
Conclusion
While the Strawberry Frozen Yoghurt holds the title for the lowest calorie single item at Nando's, building a full, low-calorie meal requires careful selection. By focusing on lean protein mains like a plain 1/4 chicken breast or leg, and combining them with healthy, low-calorie sides like a mixed leaf salad or corn on the cob, you can enjoy all the flavour of a classic Nando's meal without the calorie overload. Remember to choose a mild basting and consider removing the chicken skin to keep your meal as light as possible.
By following these simple steps, a 'cheeky Nando's' can absolutely fit into a balanced and healthy eating plan, proving that fast-casual dining doesn't have to mean compromising your health goals. A little planning goes a long way towards a delicious, guilt-free dining experience.
