Panera Bread Healthy Menu Options Guide
This guide helps you find healthy choices at Panera Bread for any meal. It focuses on nutrition so you can compare calories, carbs, and more before ordering.
Panera offers sandwiches, salads, soups, and more. You can also find breakfast items and a wide selection of bakery goods. Many meals come with a side like bread or an apple.
Check Panera’s website for nutrition details and allergen information. This is important if you have allergies or dietary restrictions. Later, we’ll share tips on how to order healthier, like choosing half sandwiches or skipping cheese.
The information in this guide comes from Panera’s menu and recent nutrition analyses. It helps you make informed choices when you order.
Why choose Panera Bread for healthy eating
Panera Bread uses fresh ingredients and clear nutrition data to help you eat healthier. It started in 1987 and now has over 2,000 locations in the U.S. and Canada. They focus on whole grains and vegetables, making it easy to make healthy choices.
Panera’s reputation and menu variety
Panera offers a wide range of dishes, from breakfast bowls to salads. They also have seasonal specials. This variety makes it easy to find something healthy to eat.
Customization and portion-control options
Panera lets you customize your meals to control calories. You can choose smaller portions or skip certain ingredients. This makes it easy to make healthy choices at the counter or on the app.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Steel-Cut Oatmeal | Oats with dried fruit and brown sugar packet on the side | 320 | $3.89 |
| Greek Yogurt Parfait | Honey Greek yogurt with fresh berries and vanilla granola | 240 | $4.79 |
| Half Turkey Sandwich | Roasted turkey, greens, and tomato on whole-grain bread | 260 | $5.49 |
| Mediterranean Bowl | Greens, quinoa, hummus, cucumbers, tomatoes, lemon-tahini | 450 | $7.99 |
| Chicken Noodle Soup (cup) | Broth-based with shredded chicken and noodles | 110 | $3.49 |
| Modern Caprese Salad | Tomato, fresh mozzarella, basil, balsamic drizzle | 360 | $6.49 |
| Power Almond Butter & Berry | Toast with almond butter and berry spread | 330 | $5.29 |
| Avocado, Egg & Cheese | Sandwich with avocado and cage-free egg on whole grain | 390 | $5.99 |
| You Pick Two: Salad + Cup Soup | Mix-and-match smaller portions for balanced meals | ~420 | $8.49 |
| Seasonal Fruit Cup | Fresh-cut fruit, rotating by season | 70 | $2.99 |
How Panera compares to other fast-casual chains
Panera focuses more on whole grains and vegetables than many other chains. They make it easy to see nutrition information. This helps you make better choices.
Some items at Panera may have high carbs and sodium. But, you can customize your meals to fit your diet. This way, you can enjoy a variety of flavors while staying healthy.
panera bread healthy menu options
Panera has many lighter choices for steady energy and great taste. Check the panera bread menu calories to match your goals. This section shows breakfast starts, sandwich swaps, and salads that are tasty and smart.
The Greek Yogurt with Mixed Berries Parfait is a small, protein-rich start at about 250 kcal. It has around 16 g of protein and probiotic benefits, making it a smart choice.
The Garden Avocado & Egg White Sandwich has about 340 kcal and 19 g of protein plus 5 g fiber. It’s on a multigrain bagel flat, balancing carbs and healthy fats while keeping sodium in check.
Steel Cut Oatmeal with Strawberries and Pecans totals about 370 kcal. It has beta-glucan from oats, which helps with cholesterol. It’s a filling, fiber-rich option for morning.
Ciabatta Egg & Cheese or Ciabatta Ham, Egg & Cheese can be ordered as half portions or on bagel flats. This cuts panera bread menu calories and portion size.
Best sandwiches and how to order them healthier
Choose half sandwiches to cut calories while keeping flavor. Good half-sandwich choices include Garden Caprese, Frontega Chicken, Turkey & Cheddar, and Chipotle Chicken Avocado Melt.
Lower-carb half options include Napa Almond Chicken Salad (about 39 g carbs) and Roasted Turkey & Avocado BLT (about 37 g carbs). These are good when you want fewer carbs without losing protein.
To reduce calories and sodium, skip cheese, ask for no bacon, request sauces and dressings on the side, and choose whole-wheat or multigrain bread when available. Small swaps cut excess without dulling taste.
Healthy salads and high-protein picks
Green Goddess Chicken Cobb delivers roughly 480 kcal and about 40 g protein with 6 g fiber. It’s a strong protein pick when you need more sustenance in a single meal.
Fuji Apple Chicken Salad measures around 550 kcal and offers near 30 g protein with 5 g fiber. Note the inclusion of apple chips that add sweetness and extra sugar.
Balsamic Greens with Grains is a plant-forward choice at about 460 kcal and 8 g fiber. Farro and seeds boost texture and nutrient variety among nutritious options at Panera Bread.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Greek Yogurt Parfait | Mixed berries, granola topping | 250 kcal | $4.49 |
| Garden Avocado & Egg White | Multigrain bagel flat, avocado spread | 340 kcal | $5.79 |
| Steel Cut Oatmeal | Strawberries, pecans, maple | 370 kcal | $3.99 |
| Green Goddess Chicken Cobb | Grilled chicken, greens, egg, avocado | 480 kcal | $8.99 |
| Fuji Apple Chicken Salad | Apple chips, walnuts, chicken | 550 kcal | $9.49 |
| Balsamic Greens with Grains | Farro, seeds, mixed greens | 460 kcal | $7.99 |
| Half Frontega Chicken (half) | Grilled chicken, peppers, cheese | ~260 kcal | $5.25 |
| Half Turkey & Cheddar (half) | Roasted turkey, cheddar, lettuce | ~240 kcal | $4.95 |
| Napa Almond Chicken Salad (half) | Almonds, grapes, greens | ~300 kcal | $5.75 |
| Roasted Turkey & Avocado BLT (half) | Turkey, avocado, tomato | ~285 kcal | $5.50 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Greek Yogurt Parfait | No | No | No | Dairy |
| Garden Avocado & Egg White | No | No | No | Eggs |
| Steel Cut Oatmeal | Yes (no milk) | No | No | Tree Nuts (pecans), Dairy if added |
| Green Goddess Chicken Cobb | No | No | No | Dairy, Eggs |
| Fuji Apple Chicken Salad | No | No | No | Tree Nuts, Dairy |
| Balsamic Greens with Grains | Yes | No | No | Seeds |
| Half Frontega Chicken (half) | No | No | No | Dairy |
| Half Turkey & Cheddar (half) | No | No | No | Dairy |
| Napa Almond Chicken Salad (half) | No | No | No | Tree Nuts |
| Roasted Turkey & Avocado BLT (half) | No | Depends | No | Pork (bacon), Egg |
Use the item tables to compare panera bread menu calories and to spot healthy dishes at Panera Bread. Small swaps and half-portion choices reveal many nutritious options at Panera Bread without losing flavor.
Low-carb and lower-calorie strategies on the menu
At Panera, you can make smart choices to lower carbs and calories without losing flavor. Use the menu nutrition facts to pick items that fit your plan. Focus on swaps and portions to keep your meals healthy and tasty.
Lower-carb menu items to prefer
Go for broth-based soups and whole salads to cut carbs while staying full. The Ten Vegetable Soup in a bowl has about 15 g carbs. Homestyle Chicken Noodle Soup has near 13 g carbs per bowl but has higher sodium, so balance it with low-sodium choices.
Salads with protein help control carbs. The Whole Asian Sesame with Chicken Salad has roughly 29 g carbs. The Whole Green Goddess Cobb has about 27 g carbs. For sandwiches, order halves: a half Napa Almond Chicken Salad is about 39 g carbs, while a half Roasted Turkey & Avocado BLT is near 37 g carbs.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Ten Vegetable Soup (bowl) | Mixed vegetables in savory broth | 100 | $4.99 |
| Homestyle Chicken Noodle Soup (bowl) | Comforting chicken and noodles | 180 | $5.49 |
| Whole Asian Sesame with Chicken Salad | Greens, chicken, sesame dressing | 410 | $8.99 |
| Whole Green Goddess Cobb | Romaine, eggs, avocado, dressing | 620 | $9.49 |
| Half Napa Almond Chicken Salad Sandwich | Chicken, almonds, grapes, greens | 320 | $5.29 |
| Half Roasted Turkey & Avocado BLT | Turkey, avocado, bacon, tomato | 300 | $5.49 |
| Cup of Soup (varies) | Smaller portion of select soups | 60–120 | $3.29 |
| You Pick Two (half + cup) | Half sandwich plus cup of soup or small salad | 350–600 | $7.99 |
| Apple (whole) | Fresh seasonal fruit | 80 | $1.29 |
| Seasonal Fruit Cup (small) | Mixed fruit for fiber and sweetness | 70 | $2.29 |
Portion control tactics
Order halves to cut carbs and calories in half. Many sandwiches and salads list nutrition per whole portion. Halves make math simple. Use You Pick Two to pair a half sandwich with a cup of soup or a small salad to stay within the 30–60 g carb range that fits many meal plans.
Ask for a cup instead of a bowl for soups. Nutrition is often shown per cup, which reduces calories, carbs, and sodium proportionally. Skip bagels and pastries, or share them. Choose fruit like an apple or a seasonal fruit cup for fiber instead of a baguette.
- Swap full sandwiches for halves to halve carbs and calories.
- Pick broth-based soups and check panera bread menu calories per cup.
- Use small salads or fruit sides to add fiber without many carbs.
- Skip dressings or get them on the side to control added calories.
These approaches make lower carb options Panera-friendly and practical. Use the chain’s nutrition data when ordering to match panera bread healthy menu options to your goals.
Sodium and other nutrition concerns at Panera Bread
Eating at Panera can be a smart choice for fresh flavors and clear labeling. But, some menu items have a lot of salt. This guide highlights high-sodium choices and simple swaps to keep daily intake close to 2,300 mg.
High-sodium items to watch
The panera bread menu nutrition shows several popular picks with surprisingly high sodium. Knowing the numbers helps you decide when to share, split, or skip an item.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Sausage & Pepperoni Flatbread Pizza (whole) | Flatbread topped with sausage, pepperoni, cheese | 1,200 | $8.99 |
| Whole Bacon Turkey Bravo Sandwich | Smoked turkey, bacon, tomato, signature sauce | 1,250 | $9.49 |
| Mac & Cheese in Bread Bowl | Creamy macaroni served inside a sourdough bowl | 1,100 | $10.99 |
| Whole Tuna Sandwich on Black Pepper Focaccia | Tuna salad on peppery focaccia | 800 | $8.29 |
| Broccoli Cheddar Soup (bowl) | Thick, cheesy broccoli soup | 420 | $5.99 |
| Whole Citrus Asian Crunch Salad with Chicken | Greens, chicken, crunchy toppings, dressing | 650 | $9.99 |
| Blueberry Scone | Buttery bakery scone with blueberries | 430 | $2.79 |
| Side French Baguette (side portion) | Small sliced baguette for dipping or sides | 140 | $1.50 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens |
|---|---|---|---|---|
| Broth-based Homestyle Chicken Noodle (cup) | No | No | No | Dairy: No, Gluten: Yes, Eggs: No |
| Half Turkey Sandwich (no cheese) | No | No | No | Dairy: No, Gluten: Yes, Nuts: No |
| Apple (whole) | Yes | Yes | Yes | Allergens: None |
| Half Salad with Chicken (dressing on side) | No | No | Depends on bread | Dairy: Possible, Nuts: Possible |
| Blueberry Scone | No | No | No | Dairy: Yes, Nuts: No |
| Tuna Sandwich (half, no mayo) | No | No | No | Dairy: No, Fish: Yes, Gluten: Yes |
| Mac & Cheese (cup) | No | No | No | Dairy: Yes, Gluten: Yes |
| Bacon Turkey Bravo (half, no bacon) | No | No | No | Dairy: Possible, Gluten: Yes |
| Sausage & Pepperoni Flatbread (share) | No | No | No | Dairy: Yes, Pork: Yes, Gluten: Yes |
| Bread Bowl (remove bread) | No | No | No | Dairy: Yes, Gluten: Yes |
Practical ways to reduce sodium
Start by choosing half sandwiches or selecting cup-sized soups. Those small swaps can cut sodium by half or more.
- Ask for no cheese and leave off bacon. That lowers sodium at Panera Bread without losing flavor.
- Request dressings on the side and use half the portion to control sodium and calories.
- Pick broth-based soups like homestyle chicken noodle in a cup instead of cream-based bowls.
- Choose fruit such as an apple or a fruit cup instead of bread, chips, or a scone.
- Balance sodium by eating lower-sodium meals the rest of the day to stay near the 2,300 mg target.
Reviewing panera bread menu nutrition before ordering makes it easier to spot high-sodium items. Use the menu to compare options and plan swaps that keep taste and texture without a big salt load.
For people tracking sodium at Panera Bread, simple choices add up. Splitting larger panera bread menu items or substituting fruit can preserve flavor while cutting sodium and improving overall meal balance.
Top soups and how to choose them wisely
Soups can be a smart, comforting choice if you focus on portion and ingredients. This guide compares broth-based and cream-based options at Panera. You can weigh taste against calories and nutrition. Small swaps let you enjoy flavor without overshooting your daily goals.
Best broth-based and lower-calorie soups
Broth-based soups usually have fewer calories and less saturated fat than creamy ones. Homestyle Chicken Noodle Soup is a standout for protein and lighter fat. It has about 150 kcal per bowl, with 14 g protein and 17 g carbs.
Ten Vegetable Soup stays low in carbs, near 15 g per bowl. It emphasizes vegetables for fiber and micronutrients.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Homestyle Chicken Noodle Soup (Bowl) | Broth with shredded chicken, carrots, and noodles; lean protein source | ~150 kcal | $6.29 |
| Homestyle Chicken Noodle Soup (Cup) | Smaller portion of the broth-based classic; lower calories and sodium | ~90 kcal | $4.49 |
| Ten Vegetable Soup (Bowl) | Mixed vegetables in a savory broth; low-carb, vegetable-forward | ~120 kcal | $5.99 |
| Ten Vegetable Soup (Cup) | Smaller serving of the vegetable broth; pairs well with salads | ~70 kcal | $3.99 |
| Chicken Noodle + Half Sandwich Combo | Balanced meal option pairing a cup of soup with a half sandwich | ~350–450 kcal total | $8.49 |
Cream-based soups and caution notes
Creamy soups bring richness and comfort but raise calories and saturated fat. Broccoli Cheddar Soup is delicious but calorie-dense and high in sodium, about 1,470 mg per bowl. The Vegetarian Creamy Tomato ranks similar for calorie density.
These choices fit occasional treats or smaller portions.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Broccoli Cheddar Soup (Bowl) | No | No | No | Dairy, Milk |
| Broccoli Cheddar Soup (Cup) | No | No | No | Dairy, Milk |
| Vegetarian Creamy Tomato (Bowl) | No | No | No | Dairy, Milk |
| Vegetarian Creamy Tomato (Cup) | No | No | No | Dairy, Milk |
| Ten Vegetable Soup (Bowl) | Yes | Potentially, low-carb dependent | Yes | None listed |
| Homestyle Chicken Noodle (Bowl) | No | No | No | Wheat, Egg (in noodles) |
| Broth-Based Soup (Cup) | Varies | Varies | Varies | Depends on recipe |
| Soup + Half Salad Combo | Varies | Varies | Varies | Depends on selections |
| Seasonal Cream Soup (Cup) | No | No | No | Dairy, Milk |
| Seasonal Broth Soup (Bowl) | Sometimes | Sometimes | Sometimes | Check ingredients |
Smart ordering trims unnecessary calories while preserving flavor. Pick a cup not a bowl, skip the bread bowl, and avoid the baguette to cut sodium and carbs. Pair a soup cup with a half sandwich or a small salad for a balanced meal under many healthy menu options.
- Choose broth-based soups for lower calories and higher protein options.
- Order cups of creamy soups when you crave richness, not a full bowl.
- Skip bread bowls and extra bread to reduce sodium and calories.
Use these tips with awareness of Panera Bread soups nutrition when planning meals. Small swaps help keep flavor front and center while managing calories and sodium for everyday eating.
Breakfast, bakery, and sides: healthier picks and pitfalls
Start your meal with choices that balance flavor and nutrition. This guide highlights smart swaps and common traps. So, you can enjoy a satisfying morning or snack while keeping an eye on calories. Use these tips to focus on healthy choices at Panera Bread without losing taste.
Smart breakfast and bakery choices
Opt for protein and fiber first. The Greek Yogurt with Mixed Berries Parfait runs about 250 kcal and delivers roughly 16 g of protein. It’s a strong healthy breakfast Panera pick for a lighter, filling start.
Steel Cut Oatmeal with Strawberries and Pecans is near 370 kcal and adds about 7 g of fiber. It beats many pastries for sustained energy and keeps calories more reasonable.
The Avocado, Egg White & Spinach on Multigrain Bagel Flat gives healthy fats and lean protein while trimming calories compared with a full bagel. For heartier options, consider a half portion of Ciabatta Egg & Cheese or Ciabatta Ham, Egg & Cheese to limit sodium and calories.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Greek Yogurt with Mixed Berries Parfait | Nonfat Greek yogurt layered with mixed berries and granola | ~250 kcal | $4.29 |
| Steel Cut Oatmeal with Strawberries and Pecans | Whole-grain oats topped with strawberries and pecans | ~370 kcal | $5.79 |
| Avocado, Egg White & Spinach (Bagel Flat) | Egg whites, avocado, spinach on multigrain flat | ~320 kcal | $6.49 |
| Ciabatta Egg & Cheese (Half Portion suggested) | Egg and cheese on ciabatta; cut in half to reduce intake | ~420 kcal (full) | $5.99 |
| Ciabatta Ham, Egg & Cheese (Half Portion suggested) | Ham, egg, cheese on ciabatta; choose half for less sodium | ~490 kcal (full) | $6.79 |
Sensible sides and treats
Choose a seasonal fruit cup as the lowest-calorie side. It adds fiber and vitamins while keeping calories in check. An apple works the same way for on-the-go orders.
Panera Kettle Chips are a reasonable small-side option at modest calories. They lack fiber and micronutrients, so use them sparingly or pair with a fruit cup to boost balance.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Seasonal Fruit Cup | Yes | No | Yes | None |
| Panera Kettle Chips (Small Bag) | Yes | No | No | May contain traces (manufacturing) |
| French Baguette (Half) | Yes | No | No | Contains gluten |
| Apple | Yes | No | Yes | None |
| Chocolate Chip Muffin | No | No | No | Contains dairy, eggs, wheat |
| Kitchen Sink Cookie (Large) | No | No | No | Contains nuts, dairy, eggs, wheat |
| Large Scone | No | No | No | Contains dairy, eggs, wheat |
| Multigrain Bagel Flat | No | No | No | Contains gluten |
| Half Bakery Item (Shared) | Depends | No | No | Varies by item |
| Yogurt Parfait (With Granola) | No | No | No | Contains dairy, may contain nuts |
Bakery pitfalls include large muffins, cookies, and scones that can top 700–800 kcal. Bagels and pastries raise both calories and sodium quickly. Pick multigrain bagel flats or split a treat to enjoy flavor without excess.
Keep track of panera bread menu calories and ask for ingredient details when needed. These small steps help you make healthy choices at Panera Bread while keeping meals satisfying and realistic.
Special diets and allergen considerations
Panera’s menu has options for many dietary needs. But, it’s important to plan carefully to stay safe and happy. Always check the ingredient lists and ask staff about how food is prepared. This is because flour and dairy are common in the kitchen and can cause cross-contact.
People with celiac disease or severe gluten allergy should be cautious at Panera. Even salads and fruit bowls might touch gluten. Always check Panera’s allergen guides and confirm the details of your order.
Many popular items at Panera contain dairy. Broccoli Cheddar Soup and some sandwiches use cheese, milk, or cream. If you ask for “no cheese” or a dairy-free dressing, it can help. But, there’s always a risk of cross-contact. Nuts and seeds are in oatmeal, salads, and some bakery items, so check the allergen tags carefully.
Vegetarian diners have good options at Panera. Salads without meat, Balsamic Greens with Grains, Garden Caprese (order half portions), and Steel Cut Oatmeal are great choices. Make sure to check the dressings and added cheeses to keep your meal vegetarian. Pescatarian options are available but fewer; tuna sandwiches and seafood specials appear seasonally. Look at the panera bread menu nutrition to spot high-sodium seafood items.
Lowering sodium is easy with a few simple changes. Ask for dressings on the side, skip bacon and fried toppings, choose fruit or simple salads, and pick broth-based soups in a cup or half size. Ordering halves and cups helps with portion control and supports panera bread healthy menu options focused on lower sodium.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Steel Cut Oatmeal | No | No | No | Dairy (when made with milk), may contain nuts/seeds |
| Balsamic Greens with Grains | No (contains honey in dressing) | No | No | Dairy in dressing; possible cross-contact with gluten |
| Garden Caprese (half portion) | No | No | No | Dairy (mozzarella); basil pesto may contain nuts |
| Tuna Sandwich (select half) | No | No | No | Fish, Eggs, high sodium |
| Mediterranean Grain Bowl | Sometimes (confirm no cheese) | No | No | May contain dairy and nuts; check dressing |
| Broccoli Cheddar Soup (cup) | No | No | No | Dairy, Wheat (may contain gluten) |
| Power Breakfast Egg White Bowl | No | Yes (lower carb) | No | Eggs, Dairy in some variations |
| Apple (fruit cup) | Yes | Yes (low carb portion) | Yes | None; packaged in shared prep area |
| Avocado, Egg & Cheddar Sandwich (order without bread) | No | Yes (if skipped bread) | No | Dairy, Eggs; bread contains gluten |
| Seasonal Seafood Item | Sometimes (depends on recipe) | Varies | Varies | Fish, Shellfish risk; check seasonal allergen panel |
For clear panera bread menu nutrition facts, rely on the brand’s current allergen and nutrition data. Staff can help with substitutions that support panera bread healthy eating goals. When in doubt, choose simpler items and smaller portions.
- Always review the posted allergen guide before ordering.
- Ask for dressings and sauces on the side to control ingredients.
- Opt for halves, cups, or fruit to reduce sodium and calories.
- Confirm seasonal items for seafood or nut inclusions.
- Use in-store nutrition charts to compare options quickly.
- Request ingredient checks for severe allergies every visit.
FAQ
- Are salads safe for those with celiac disease? Check allergen statements and ask about cross-contact; salads may touch gluten-containing surfaces.
- Can I get dairy-free options? Yes, request no cheese and dairy-free dressings when available.
- Which menu items are lowest in sodium? Broth-based soups in small portions, fruit, and simple salads without salty add-ons.
- Are there vegan choices? Limited; fruit and some grain bowls can be adjusted but verify dressings and toppings.
- Is the tuna sandwich a good pescatarian pick? It fits pescatarian diets but often has high sodium; check nutrition details.
- How to avoid nut exposure? Avoid items listed with nuts and ask staff about prep areas for cross-contact.
- Can I order a keto-friendly meal? Choose protein-forward items, skip bread, and avoid high-carb dressings and grains.
- Do seasonal items change allergen profiles? Yes, always check the current allergen panel for seasonal dishes.
- Where to find official nutrition data? Request the in-store nutrition guide and view item details before ordering.
Meal combos, examples, and practical order suggestions
Smart combos make eating healthy at Panera Bread easy and tasty. Choose lean proteins, fiber-rich sides, and smaller portions. This keeps calories and carbs in check. Here are quick ideas for balanced meals you can order or adapt for weight-loss goals.
Try these combos as-is or swap ingredients to fit your calorie needs. Each pairing focuses on protein, produce, and portion control. You won’t sacrifice flavor.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Half Napa Almond Chicken Salad Sandwich + Cup Ten Vegetable Soup + Apple | Half sandwich with almonds and chicken, cup of vegetable soup, fresh apple for fiber. | Approx. 550 kcal | $8.75 |
| Half Roasted Turkey & Avocado BLT + Cup Homestyle Chicken Noodle Soup + Apple | Lean turkey and avocado on whole grain, cup of chicken noodle, apple for a light dessert. | Approx. 620 kcal | $9.25 |
| Half Green Goddess Cobb + Cup Cream of Chicken & Wild Rice Soup + Apple | Protein-forward salad with chicken, smaller cup of creamy soup; watch sodium. | Approx. 650 kcal | $9.75 |
| Half Strawberry Poppy Seed with Chicken Salad + Cup Broccoli Cheddar + Apple | Sweet-tart salad paired with a small cup of Broccoli Cheddar; keep soup to cup size. | Approx. 640 kcal | $9.50 |
| Greek Yogurt with Mixed Berries + Cup Ten Vegetable Soup + Whole Apple | High-protein breakfast-style option combined with a vegetable soup for extra fiber. | Approx. 520 kcal | $7.95 |
| Ten Vegetable Soup (Bowl) + Half Turkey Sandwich + Side Salad (dressing on side) | Vegetable-forward combo with lean turkey and greens; dressing served on the side. | Approx. 600 kcal | $10.25 |
| Steel Cut Oatmeal with Almonds & Blueberries + Hard-Boiled Egg + Fruit Cup | Balanced breakfast with fiber, healthy fats, and an extra lean protein portion. | Approx. 480 kcal | $6.95 |
| Half Mediterranean Veggie Sandwich + Cup Broccoli Cheddar (cup) + Apple | Vegetable-packed sandwich with a small creamy soup; limit cheese to reduce fat. | Approx. 610 kcal | $8.95 |
| Half Fuji Apple Salad with Chicken + Cup Broccoli Cheddar (cup) + Apple | Sweet salad with lean chicken, paired with a small cup of soup for warmth and satiety. | Approx. 630 kcal | $9.40 |
| Half Modern Greek with Chicken + Cup Ten Vegetable Soup + Apple | Greek flavors with protein and a light vegetable soup to round out the meal. | Approx. 570 kcal | $9.10 |
When ordering, ask for dressing on the side and remove or halve cheese. Choose cup soups instead of bowls. Opt for half sandwiches to lower carbs and control portions.
Aim for meals with 650 calories or less. Limit saturated fat to under 12 grams per meal. Choose lean proteins like chicken and turkey, whole grains, and fruit for dessert. Keep an eye on sodium across Panera Bread menu items to stay within limits.
Consider sharing larger entrées or packing half for later to avoid overeating. These small swaps turn popular choices into nutritious options at Panera Bread without losing taste or convenience.
Conclusion
Panera Bread can be part of a healthy diet with a few simple changes. Opt for broth-based soups or high-protein salads. Also, order half sandwiches and avoid cream-based soups and big bakery items to reduce calories and fat.
Before you order, check the panera bread menu nutrition and allergen info. Ask for dressing on the side, remove cheese, or choose fruit and small sides to increase fiber and cut calories. The menu’s customization tools let you adjust meals to fit your diet without losing flavor.
To keep your diet on track, focus on lean proteins, fiber-rich sides, and low-sodium options. Use the chain’s clear information to compare items and make better choices. With these strategies, eating healthy at Panera Bread becomes easy and enjoyable every day.
FAQ
What are the healthiest breakfast options at Panera Bread?
Opt for protein-rich and fruit-rich items. Try the Greek Yogurt with Mixed Berries Parfait (~250 kcal, 16 g protein) or Steel Cut Oatmeal with Strawberries and Pecans (~370 kcal, 7 g fiber). The Garden Avocado & Egg White Sandwich on a multigrain bagel flat (~340 kcal, 19 g protein) is also a good choice.
For fewer calories, go for bagel flats or half portions. Skip sugary bakery items.
Which sandwiches are best when trying to lower calories and carbs?
Opt for half sandwiches and whole-grain options. Half Napa Almond Chicken Salad (about 39 g carbs for a half) and half Roasted Turkey & Avocado BLT (about 37 g carbs for a half) are good choices.
Ask for dressing on the side, skip cheese or bacon, and choose multigrain or whole-wheat breads. This reduces calories and sodium.
What salads provide the most protein without excess calories?
The Green Goddess Chicken Cobb (~480 kcal, 40 g protein) is a high-protein option. The Fuji Apple Chicken Salad (~550 kcal, 30 g protein) also offers protein but more sugar from apple chips.
Balsamic Greens with Grains offers plant-forward fiber and grains. Request dressing on the side and skip high-sodium add-ins to keep calories and sodium lower.
Which Panera soups are lower in carbs and calories?
Broth-based soups are best. Ten Vegetable Soup is low-carb (~15 g carbs per bowl) and lower-calorie. Homestyle Chicken Noodle is lean on protein with modest calories (about 150 kcal per bowl) though sodium can be high.
Order a cup instead of a bowl to reduce carbs, calories, and sodium.
Which items at Panera have the highest sodium and should be avoided?
Some high-sodium items include sausage and pepperoni flatbread (~2,630 mg), whole Bacon Turkey Bravo Sandwich (~2,530 mg), mac & cheese in a bread bowl (~2,310 mg), and broccoli cheddar soup (bowl ~1,470 mg). Bakery items like large scones can also be high in sodium.
Use halves and cups to lower intake.
How can I reduce sodium and calories when ordering at Panera?
Order half sandwiches, choose cup-sized soups, and ask for dressing on the side. Skip cheese and bacon, and select fruit (apple or fruit cup) instead of bread. Use “You Pick Two” combos to balance portions.
These swaps cut calories, carbs, and sodium while keeping meals satisfying.
Are there good vegetarian, pescatarian, or gluten-free options at Panera?
Vegetarian-friendly items include Balsamic Greens with Grains, Garden Caprese (ask for half), steel-cut oatmeal, and many salads without meat. Pescatarian choices are limited—tuna sandwiches appear seasonally but can be high in sodium.
Panera is not a gluten-free facility; cross-contact is possible. People with celiac disease should verify allergen statements online and in-store before ordering.
What are smart bakery and side choices to keep meals healthy?
Choose a seasonal fruit cup or an apple for fiber and lower calories. If you want a crunchy side, a small bag of Panera Kettle Chips is moderate, but lacks fiber. Avoid large pastries, muffins, and scones that often exceed 700–800 kcal.
Consider splitting bakery treats or saving half for later.
How can I use Panera’s customization features to support weight-loss goals?
Use portion control and swaps: order half sandwiches, pair a half with a cup of soup or small salad, request dressings on the side, skip cheese, and avoid bread bowls. Aim for meals under ~650 kcal, emphasize lean proteins and fiber, and balance sodium across the day.
These choices make Panera compatible with many weight-loss plans.
