Navigating a restaurant menu with health in mind often means looking beyond the obvious choices. While Noodles & Company is known for its indulgent pasta dishes, the menu also features several lighter, more nutritious options. By focusing on customization and selecting specific menu items, you can enjoy a flavorful and healthy meal.
The Healthiest Choices on the Noodles & Company Menu
The most nutritious items on the menu typically feature a high ratio of vegetables and lean protein, while keeping rich sauces and excessive noodles in check. Here are some of the top contenders for a healthy meal.
Zoodles and Caulifloodles
For those watching their carbohydrates and calories, the spiralized vegetable noodles—zoodles (zucchini) and caulifloodles (cauliflower rigatoni)—are a game-changer. They provide extra nutrients and fiber compared to traditional pasta.
- Zucchini Orange Chicken: A small serving of this dish is a standout option, featuring grilled chicken, snap peas, cabbage, and zucchini noodles in a light orange sauce. It provides a great balance of protein and vegetables for a satisfying meal. Request the sauce on the side to control the amount and further reduce calories.
- Zucchini Shrimp Scampi: As a low-carb and protein-rich choice, the zucchini shrimp scampi is a solid pick. It includes shrimp, roasted zucchini, and tomatoes in a light scampi sauce.
Salads for a Lighter Meal
Salads offer a simple way to get plenty of greens and fresh vegetables, though it is important to be mindful of the dressing and toppings, which can be high in calories and sodium.
- The Med Salad with Chicken: This is one of the most balanced and healthy items available. It combines Tuscan greens and kale with cucumber, tomatoes, olives, cavatappi noodles, and grilled chicken in a light, spicy yogurt dressing. Ask for the dressing on the side to control the portion.
- Grilled Chicken Caesar Salad: A classic choice, this salad is another good option when ordered mindfully. Request light dressing and hold the croutons to keep the calorie count low. The generous portion of grilled chicken ensures a good protein boost.
Soups for a Warm, Comforting Option
Soups can be a surprisingly healthy and filling choice, especially when they are broth-based and loaded with protein and vegetables.
- Chicken Noodle Soup: This hearty soup features chicken breast, celery, carrots, and wavy egg noodles in a savory broth. At under 400 calories for a regular serving, it provides a decent amount of protein and warmth without excessive fat or calories.
How to Customize Any Dish for Better Nutrition
Customization is where Noodles & Company truly shines, allowing you to build a meal that fits your specific dietary needs. Here are some key strategies:
- Swap Your Noodles: Exchange traditional pasta for zucchini noodles (zoodles) or cauliflower rigatoni to cut carbs and increase vegetables. Many dishes can accommodate this substitution.
- Choose Lean Protein: Opt for grilled chicken, sautéed shrimp, or seasoned tofu instead of heavier proteins like meatballs or parmesan-crusted chicken.
- Control the Sauce: Ask for sauces and dressings on the side. This gives you full control over the amount, allowing you to reduce fat and sodium intake significantly.
- Add Extra Vegetables: Load up on extra vegetables like spinach, mushrooms, or tomatoes to increase fiber and nutrient content. The kitchen is usually accommodating with these requests.
- Order a Small Size: The regular size of many dishes is quite large, so choosing the small size is an easy way to manage calories and portion control.
Comparison of Healthy Noodles & Company Dishes
To help you decide, here is a comparison of some of the healthiest standard menu items.
| Dish | Calories (Regular Size) | Protein (g) | Key Health Benefit | Customization Tip |
|---|---|---|---|---|
| Med Salad with Chicken | 440 | 32 | High protein, fresh greens | Request dressing on the side |
| Zucchini Orange Chicken | 450 (Small) | 30 | Low carb, vegetable-based | Add extra vegetables |
| Chicken Noodle Soup | 360 | 30 | Low calorie, high protein | Pairs well with a side salad |
| Japanese Pan Noodles | 640 | 20 | Low fat, vegetarian base | Add tofu and extra veggies |
Conclusion: Making the Best Choice for Your Needs
Ultimately, the healthiest thing to get at Noodles and Company is a customizable dish built around lean protein and vegetables. While menu standouts like the Med Salad with Chicken, Zucchini Orange Chicken, and Chicken Noodle Soup are excellent choices, your best bet is to take advantage of the customization options. Swapping out traditional noodles for zoodles, adding extra fresh veggies, and asking for sauces on the side will allow you to create a delicious and truly healthy meal every time. By being mindful of ingredients and portion sizes, you can enjoy a nutritious dining experience that aligns with your wellness goals.
To explore more options and build your perfect meal, check out the Noodles & Company Nutritional Calculator.
