Eating Healthy at Panera Bread—5 Dietitians Share Their Favorite Lunch Orders
And they’ll help you make the best picks if you want to lose weight
Is Panera Bread healthy? It absolutely can be, experts say. “I usually describe Panera as an opportunity to practice ‘mindful ordering,’ because with a little bit of focus, you can create a very well-balanced meal,” says Kezia Joy, RDN, a medical advisor at Welzo. Yes, there are special-occasion-only items on the menu, like new frozen hot chocolate with 590 calories and 53 grams of sugar. But it’s also really easy to find nutrient-dense options that are both delicious and energizing, says Kendra Haire, RDN, a registered dietitian at Radiant Nutrition and Wellness. To prove it, Haire, Joy and other nutrition pros reveal their go-to lunch orders—plus best tips for eating healthy at Panera Bread.
5 Panera lunches nutrition experts love in real life
There’s something for everyone in the list we’re sharing—even plant-based and gluten-free options! And if your goal is to slim down, these picks can help—plus, if you keep scrolling, you’ll find more advice on eating at Panera while losing weight. Now let’s dive into the orders…
Order #1: Green Goddess Cobb Salad with Chicken
How’s this for yum: You get chicken, hard-boiled eggs, bacon, avocado, grape tomatoes and pickled onion over leafy greens. It delivers 36 grams of protein and 5 grams of fiber for just 480 calories. “It’s an excellent mix of protein, fiber and healthy fats, which allow me to maintain my energy levels consistently throughout the day and feel full without having to be overly stuffed,” says Joy. (Click here to find out how much protein a woman your age needs.)
Woman's World Answers
Joy’s best tip for eating healthy at Panera: As your drink, “opt for water, unsweetened tea or black coffee,” she suggests. Sugary drinks are not only full of empty calories, but they also stimulate hunger rather than satisfying it—plus they can cause damaging blood-sugar spikes.
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Order #2: Mediterranean Veggie Sandwich
You get hummus, feta cheese, cucumber, red onion, sliced tomatoes, mixed greens, and sweet peppers on basil-tomato bread—a delish sammy with 23 grams of protein, 7 grams of fiber and 630 calories. “I eat a mostly plant-based diet, and this is one of my favorites when I want a sandwich,” says Haire. “I choose an apple as my side. I love it!!” Haire is also a fan of the Balsamic Greens with Grains Salad. “Adding grains to salads makes them feel more satisfying.”
Haire’s best tip for eating healthy at Panera: If sandwiches are your jam, “you can increase fiber and lower overall calories by choosing the multigrain bagel flat as your bread and swapping mayo-based sauces for mustard,” she shares.
Order #3: Half Grilled Chicken and Avo BLT with Bistro French Onion Soup
This soup-and-sandwich duo is about 32 grams of protein, 5 grams of fiber and 700 calories. “I love their salad, but if I’m feeling more hungry, this is what I get,” says Susie Kundrat, MS, RDN, LDN, founder of EatMoveGroove.com and University of Wisconsin-Milwaukee professor emeritus. “It’s a great mix of nutrients that’s tasty and filling.”
Kundrat’s best tip for eating healthy at Panera: Explore the “Pick Two” options that let you get a half order of two different items, including most of their sandwiches, soups and salads. That way, you can have the sandwich you crave and sneak in more veggies, too.
Order #4: Chipotle Chicken Avocado Melt in a bowl
You get about 34 grams of protein and 3 grams of fiber for 430 calories. “I happen to be gluten-free, and this is one of my favorites from their ‘Gluten-Conscious’ menu,” says wellness coach Missy Chase Lapine, New York Times bestselling cookbook author of Sneaky Chef and co-founder of the Heal Thru Food online community. Other gluten-free options she enjoys include the Modern Greek Salad with Quinoa, Turkey Chili and Black Bean Soup. In addition to gluten-free options, she notes that Panera has permanently removed over 150 not-so-healthy ingredients from all its food, including artificial colors, flavors, and preservatives. It helps take the guesswork out of making smart choices!
Lapine’s best tip for eating healthy at Panera: Whether you avoid gluten or not, you can turn virtually any Panera sandwich into a bowl, cutting calories and refined carbs in the meal by up to half.
Order #5: Greek Salad with Double Chicken
A great way to go if you want extra protein, as this dish boasts over 40 grams of the nutrient (plus about 5 grams of fiber) for about 550 calories. “These are filling and the ingredients are fresh,” says Teresa Link, RD, LMNT, a senior content creator at Virta Health. “And adding avocado or bacon makes it even more filling.”
Link’s best tip for eating healthy at Panera: The restaurant posts nutrition information for everything they serve, so go to Panera-Nutrition.pdf and check it out. It’s an easy way to see which options will help you reach your goals!
Expert advice if you want to lose weight while eating at Panera
If you’re following a set plan, the nutrition info on the Panera site can guide you to your best bets. You can naturally reduce appetite by “focusing on protein and fiber in every meal,” says Lapine. Eating broth-based soup before heavier items can also help keep you from overeating, notes Joy. You’ll also want to steer clear of sugary drinks and share any pastries with a friend or two, suggests Haire.
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