Your Guide to a Healthier Nando's Meal
Eating out doesn't have to derail your nutrition goals. Nando's, with its focus on flame-grilled peri-peri chicken, offers a range of options that can fit into a balanced diet. The key is to be mindful of your choices, particularly regarding protein cuts, side dishes, and sauces. By selecting wisely, you can enjoy a delicious meal that is high in protein and vegetables while keeping calories, saturated fat, and sodium in check.
The Healthiest Main Meal Options
The foundation of a healthy Nando's order is the protein. The chicken is grilled, not fried, making it a better option than many other fast-food alternatives. Certain cuts and preparation methods are leaner and lower in calories than others. For example, a quarter chicken breast is often cited by nutritionists as a top choice for its lean protein content. Opting for chicken without a bun, pitta, or wrap is a simple way to reduce calories and carbs.
For those seeking vegetarian or plant-based options, Nando's has expanded its menu. The Supergrain Salad and Rainbow Bowl are popular choices, packed with fiber and protein. However, be mindful of dressings, which can increase the sugar and salt content. Asking for dressing on the side is a good strategy.
Here are some of the best main options:
- Quarter Chicken Breast: Lean, high in protein, and relatively low in calories, especially when ordered "Plain...ish".
- Chicken Butterfly: A double chicken breast offering an impressive amount of lean protein.
- Grilled Chicken Tenders (Nandino's menu): A mild, high-protein choice with low calories, often available on the kids' menu.
- Supergrain Salad or Rainbow Bowl: A robust, filling main or side loaded with grains, vegetables, and plant-based protein.
Choosing Nutritious Sides
Sides can dramatically impact the overall health profile of your meal. Swapping starchy, fried items like peri-peri chips for vegetable-based sides is an effective strategy for reducing calories and adding valuable nutrients.
Consider these side options:
- Mixed Leaf Side Salad: At just 25 calories (without dressing), this is the lowest-calorie side and a great way to add greens.
- Chargrilled Veg: A colorful mix of peppers, onions, and courgettes, offering a boost of vitamins for a low-calorie count.
- Macho Peas: Peas with a chili and mint flavor, providing fiber and essential minerals.
- Corn on the Cob: A good source of dietary fiber and vitamins, just be aware of the optional butter.
- Spicy Rice: A relatively low-fat carbohydrate option compared to chips, offering sustained energy.
A Comparison of Main and Side Options
To highlight the difference that careful selection can make, here's a comparison of some common Nando's meal choices. Note: Nutritional values can vary slightly by location and preparation.
| Item | Calories | Protein (g) | Fat (g) | Key Takeaway |
|---|---|---|---|---|
| 1/4 Chicken Breast (Plain) with Mixed Leaf Side Salad & Chargrilled Veg | ~400 | ~40+ | ~12 | Lean, high protein, and nutrient-dense |
| Chicken Breast Pitta with Mixed Leaf Side Salad | ~508 | ~40+ | ~14 | A satisfying, balanced meal with plenty of protein and fiber |
| Grilled Chicken Wrap (Plain) with Macho Peas | ~550 | ~40+ | ~17 | A moderate-calorie meal with a good balance of protein and carbs |
| 1/2 Chicken with Peri-Peri Chips & Coleslaw | ~1,000+ | ~75+ | ~60+ | High in calories, fat, and sodium; a less nutritious choice |
How to Customize Your Healthy Nando's Order
Customizing your meal is a powerful way to control its nutritional content. Nando's flame-grilled approach provides a healthy starting point, and with a few simple modifications, you can make a significant difference.
- Mind your marinades: The peri-peri sauces add flavor but also varying amounts of calories, salt, and fat. The "Plain...ish" option has no added spice, while the Lemon & Herb and Medium offer flavor with fewer additions than the Hot or Extra Hot. You can also ask for the sauce on the side to control how much you use.
- Remove the skin: For the absolute leanest option, consider removing the chicken skin. The chicken breast is already lean, but this step further reduces fat and calories.
- Swap carbs: Opting for Spicy Rice or a vegetable-based side over fries or garlic bread is a calorie-saving choice.
- Add healthy fats: Enhance salads with healthy fats by adding avocado. Avocado contains beneficial monounsaturated fatty acids.
- Control your dips and extras: Be cautious with creamy dips and extras like grilled halloumi or additional cheese, as these can add substantial calories and fat.
Drinks and Desserts
Your beverage choice can add a surprising amount of sugar and empty calories to your meal. Sticking with water or a zero-calorie drink is the most health-conscious option. If you're looking for a refreshing alternative, a drink like fresh lime water can be a good choice.
For dessert, the Frozen Yogurt is a low-calorie option to satisfy a sweet craving. However, be wary of the refillable nature, as this can add up quickly. Other desserts, like the Carrot Cake, are often significantly higher in calories.
Conclusion
Nando's can absolutely be a part of a healthy, balanced diet. The healthiest thing to get at Nando's is typically a lean protein choice, such as the quarter chicken breast or chicken butterfly, paired with nutrient-dense, low-calorie sides like a mixed leaf salad and chargrilled vegetables. By making smart choices, being mindful of marinades and portion sizes, and opting for water, you can enjoy a delicious and satisfying meal while staying on track with your nutritional goals. Remember, the official Nando's website provides detailed nutritional information, allowing you to plan your order in advance and make the best decision for your health.
