10 Panera Meals Nutritionists Actually Order | Clean Plates (2023)

Panera is a popular restaurant chain that’s set to expand even further, and it’s a great choice for healthy, well-balanced meals —if you make the right choices. With a menu that offers a wide array of soups, salads, and sandwiches, there are a lot of options, especially if you take advantage of the opportunity to customize or mix and match via their “You Pick Two” selections. But is this a menu that really appeals to nutritionists? The answer is a resounding “yes,” and many have their go-to favorites when stopping in for breakfast, lunch, or even a midday snack.

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1. Greek Salad with Avocado & Seared Chicken Thigh

Why it’s great: Panera makes a mean Greek salad. “I love the flavor and texture combos of crunchy romaine and pepperoncini peppers with the tanginess of feta and olives,” says Jaclyn London, MS, RD, CDN, a New York City-based food & nutrition consultant, podcast host, & author.

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Since Panera’s dressings tend to be higher in sodium, London recommends swapping out the Greek dressing for olive oil and ordering “light” on the feta, since it’s one of the few cheeses where a small amount delivers powerful flavor. And you won’t miss the extra saltiness from the cheese since you’ll still have the briny flavor of the kalamatas. “Add the chicken thigh instead of chicken breast or smoked chicken for an extra-flavorful protein add-on; toss in some avocado for some creamy deliciousness and satiety-promoting fiber; and swap the baguette for the seasonal summer fruit cup,” says London.

2. Baja Bowl

Panera’s warm grain bowls are very popular, and Justine Chan MHSc, RD, CDE, of Your Diabetes Dietitian recommends the Baja bowl in particular. “It’s a great meatless option with the highest fiber count on the menu at 14 grams. This bowl contains low glycemic index carbohydrates like beans and quinoa that won’t spike your blood sugars.” There are also many ways to healthily customize this meal. For example, you can add more salsa verde, Greek yogurt, or bean and corn salsa for more flavor. Beans and corn also contain resistant starch which doesn’t get digested and helps to promote a healthy gut.

3. You Pick Two: Green Goddess Cobb + Half Mediterranean Veggie Sandwich

If you want a sandwich but want to keep your meal a little bit lighter, this combination is a great way to go. “My favorite thing to order at Panera would be the ‘Pick 2’ option, because I love variety in my meals, and you get two different items for the price of one,” says Chan, who suggests matching the Green Goddess Cobb Salad with Chicken with their Half Mediterranean Veggie Sandwich for a high protein, vegetable-packed meal. “This is a well-balanced meal that checks all the boxes: whole grains for fiber, leafy greens for antioxidants, and enough protein to prevent that mid-afternoon crash from happening,” says Chan.

4. Mediterranean Grain Bowl with Chicken

The Mediterranean Grain Bowl with Chicken is a really healthy, protein-packed choice. “Quinoa is a great source of antioxidants and protein,” says Adylia-Rhenee Gutierrez, a certified integrative nutrition health coach and creator of Build Yhorlife Coaching. “It’s also anti-inflammatory and packed with vitamins and minerals. Hummus is another good source of plant-based protein, vitamin C, a good source of fiber for gut health, also calcium, iron, folate, and zinc.”

5. Strawberry Poppyseed Salad with Quinoa

This light, fresh salad is a popular choice during the warmer months. “I love this summery addition to the Panera menu primarily because the combination of vegetables and fruit in a salad is such an underrated mix of flavors (this one has strawberries, blueberries, and pineapple),” says London. She recommends swapping out the mandarin oranges that come standard with this salad for avocado, and her reasoning makes a ton of sense to us: the mandarins are canned in juice, so they’re higher in added sugar, and avocado adds extra fiber, heart-healthy unsaturated fats, potassium, and magnesium.

For a healthy, plant-based version of this meal, London suggests swapping quinoa for the chicken, which adds fiber and some protein. “That mild, nutty flavor just works in a summer salad,” London says. And if you want to make this dish a little more filling, London suggests adding fresh mozzarella. She also recommends opting for an apple as your side dish with this order — which means you’ll net out at a mere 280mg of sodium, a rare find for a fast food lunch.

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10 Panera Meals Nutritionists Actually Order | Clean Plates (1)

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6. Avocado, Egg White, and Spinach Breakfast Sandwich with Extra Vegetables

When stopping in for breakfast, this egg white sandwich is a popular option. “Love that this one is on a 100% whole-grain bagel thin and combines egg whites with cheddar, so you get a delicious flavor combo without feeling so stuffed that you need a nap after breakfast,” says London. The satisfying combo of protein (eggs) and fiber (avocado, spinach) makes this the perfect combo with which to start your day. “Feel free to add as many vegetables as you like/can possibly stuff between the two bread slices, and add an apple to-go for (or as part of) your mid-morning snack,” said London.

7. You Pick Two: Green Goddess Salad with Chicken (No Bacon) + Napa Almond Chicken Salad

This combo clocks in at under 600 calories and contains more than a whopping 30g of protein. “It also contains six grams of fiber and lots of color, both of which support a healthy gut microbiome,” says Julie Balsamo, MS, RDN. “Although a bit higher on the fat side, most of that is coming for poly and monounsaturated sources, aka the ‘healthy’ fats.” Just make sure you leave out the bacon if you want to keep the fats to the healthier side of the spectrum.

8. Fuji Apple Salad (Hold the Cheese)

Perfect for a seasonal lunch with lots of warming flavors, this salad is a crowd favorite. “The fuji apple salad (without the cheese) is a good choice as it is minimally processed and high in antioxidants from red grapes, pecans, and red onions,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA medical center.

9. Green Goddess Cobb Salad with Chicken

This salad is a mainstay at Panera, and for good reason. “It’s packed with protein and satisfying ingredients, like eggs, chicken, and avocado, and the Green Goddess dressing is a classic,” says London, who swaps the bacon for pecans to add extra crunch and flavor with more heart-healthy fats and less sodium. She also adds cucumber and crispy carrots because extra vegetables are pretty much always a good idea.

10. Steel-Cut Oats with Strawberries and Pecans

Oatmeal is another great menu option — and although it’s a super healthy breakfast, you really can enjoy it any time of day. “My favorite Panera breakfast item is the steel-cut oatmeal with strawberries and pecans,” says Kristi Ruth RD, LDN of Carrots & Cookies. “Steel-cut oats are high in fiber and protein.” Panera has perfected this menu item by topping it with fresh strawberries and pecans. “I ordered this two days in a row for breakfast when I was away with my daughter for a soccer tournament. So good!” says Ruth.

Read next: 6 Ways to Tweak Your Chipotle Order to Make It 10x Healthier, According to Dietitians


10 Panera Meals Nutritionists Actually Order | Clean Plates? ›

A main course salad from the Panera salad menu is a great option at Panera. One of the healthiest options is the Mediterranean Bowl made with a variety of greens, quinoa, cucumbers, hummus, olives, and feta with a creamy dressing. This salad packs in 26 grams of protein, thanks to the chicken and hummus.

What is Panera's healthiest salad? ›

A main course salad from the Panera salad menu is a great option at Panera. One of the healthiest options is the Mediterranean Bowl made with a variety of greens, quinoa, cucumbers, hummus, olives, and feta with a creamy dressing. This salad packs in 26 grams of protein, thanks to the chicken and hummus.

Are Panera soups healthy? ›

Soups. The Ten Vegetable Soup and Turkey Chili are the healthiest of the bunch, with less saturated fat and more veggies than others. If you want a more decadent soup, ordering a cup instead of a bowl will make it a healthier choice. *Turkey* chili cook-off worthy.

Is tomato soup from Panera healthy? ›

While Tomato Soup might seem like a safe pick, the warm-weather go-to is actually packed with fat. One bowl carries 280 calories, 13 grams of fat, 35 grams of carbs, and more than 910 mg of sodium. (By comparison, Campbell's condensed soup 4.5 grams of fat, 1.5 grams of saturated fat, and just 270 calories).

How healthy is Panera Strawberry Poppyseed salad? ›

Contains Tree Nuts
Calories350 Cal
Calories from Fat120 Cal
Fat13 g
Saturated Fat1 g
Trans Fatty Acid0 g
7 more rows

How healthy is the green goddess salad at Panera? ›

If you ordered the Panera Green Goddess in the restaurant, the nutrition would look like: 550 calories, 33 grams Fat, 24 grams Carbs, 42 grams Protein. This nutrition is without changing anything.

What does Panera mean by clean food? ›

At Panera Bread, “Clean” describes food that does not contain the artificial preservatives, sweeteners, flavors, and colors from artificial sources on this “No No List”. You won't find any of these in our ingredient statements for our US bakery-cafe food menu and grocery products.

Is Panera Mediterranean veggie sandwich healthy? ›

If you'd like a lower calorie sandwich, just omit the vegan feta cheese. Is the Panera Mediterranean veggie sandwich healthy? Absolutely! This sandwich is packed with fiber, calcium, potassium and Vitamin A.

What is the healthiest soup you can eat? ›

6 delicious and healthy soups
  • Chicken Vietnamese Pho. This pho is tasty and easy to make. ...
  • Green spring minestrone. ...
  • Herb and yoghurt-based soup. ...
  • Lamb shank and barley soup. ...
  • Pumpkin soup with star croutons. ...
  • Lentil and vegetable soup with crusty bread.

What is the cleanest fast food? ›

First Place. Chick-fil-A won a blue ribbon for being the cleanest fast-food restaurant in America. While the chain came neck-in-neck with the second-place restaurant for interior cleanness (at 68.6%), it jumped ahead thanks to higher marks for food prep and kitchen sparkle (66.5%).

How healthy is Panera broccoli cheddar soup? ›

Contains Milk, Wheat
Calories370 Cal
Calories from Fat220 Cal
Fat24 g
Saturated Fat17 g
Trans Fatty Acid0 g
6 more rows

How healthy is Panera squash soup? ›

Is this soup healthy? Yes! Butternut squash and pumpkin, the main ingredients of this soup, are good sources of fiber, vitamins A and C, and potassium.

How much cholesterol is in Panera chicken noodle soup? ›

Contains Egg, Wheat
Calories100 Cal
Saturated Fat0 g
Trans Fatty Acid0 g
Cholesterol25 mg
Sodium1280 mg
6 more rows

How many calories in a 1 2 green goddess salad from Panera? ›

There are 250 calories in 1/2 salad of Panera Bread Green Goddess Cobb with Chicken - Half. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.

How many calories in a whole Greek salad from Panera? ›

Contains Milk
Calories410 Cal
Sodium1080 mg
Carbohydrates17 g
Dietary Fiber5 g
Total Sugars7 g
7 more rows

How many calories are in a chicken cesar salad from Panera? ›

Contains Egg, Fish, Milk, Wheat
Calories440 Cal
Cholesterol115 mg
Sodium970 mg
Carbohydrates20 g
Dietary Fiber4 g
7 more rows

How many calories in a chicken Cobb salad from Panera? ›

Contains Egg, Milk
Calories500 Cal
Sodium940 mg
Carbohydrates27 g
Dietary Fiber8 g
Total Sugars13 g
7 more rows

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