Panera Bread High Protein Menu Items Choice
Panera Bread has a variety of high protein menu items. These options are great for staying full, building muscle, and managing weight. This guide uses expert advice and nutrition facts from Panera to show the best choices for sandwiches, salads, soups, and breakfast.
Most adults aim for 20+ grams of protein per meal. At Panera, you can find this in the Garden Avo & Egg White Sandwich, Green Goddess Chicken Cobb Salad, Tuna Salad Sandwich, and Homestyle Chicken Noodle Soup. You can also make these options healthier by asking for dressings on the side, skipping bacon or extra cheese, or choosing half sandwiches.
Panera changes its menu with the seasons. Always check Panera’s official nutrition information when you order. This article will give you dietitian-approved choices, tips for making healthier swaps, and advice on picking the right meals for your goals.
Why Choose High-Protein Options at Panera Bread
Protein keeps you full and helps keep muscles strong when you’re active. Dietitians say to aim for 20–30 grams of protein per meal. This helps control hunger. Adding fiber-rich foods like fruit cups or whole-grain bread boosts this effect.
Panera makes it easy to meet these protein targets. Many of their sandwiches, salads, and soups are high in protein but low in prep work. Mixing high-protein items with fiber-rich sides helps support weight loss or training plans.
But protein isn’t the only thing to consider. Saturated fat, sodium, and added sugars also matter for your health. Dietitians suggest keeping saturated fat low and sodium under 2,300 mg a day. Some Panera items have a lot of sodium, so balancing your meals is key.
Small changes can make a big difference. Ask for dressings on the side, choose whole-grain options, and consider half sandwiches. These tweaks help balance your macros for active days and weight loss.
To make good choices, dietitians look at a few key things. Aim for 20+ grams of protein per meal, choose foods high in fiber, keep saturated fat low, watch sodium, and limit added sugar. By following these guidelines, you can pick high-protein Panera items that support muscle and help you reach your health goals.
| Item Name | Description | Calories | Protein (g) |
|---|---|---|---|
| Green Goddess Chicken Cobb Salad | Chicken, avocado, bacon, eggs, mixed greens | 610 | 40 |
| Southwest Chicken Ranch Salad | Spicy chicken, beans, greens, roasted corn | 560 | 31 |
| Tuna Salad Sandwich | House tuna on country white or whole grain | 540 | 24 |
| Signature Chicken Sandwich | Grilled chicken with greens on a bun | 470 | 28 |
| Fuji Apple Chicken Salad | Chicken, apples, walnuts, mixed greens | 660 | 34 |
| Garden Avo & Egg White Sandwich | Egg whites, avocado, greens on a roll | 370 | 19 |
| Greek Yogurt Parfait | Nonfat yogurt, berries, granola | 230 | 12 |
| Homestyle Chicken Noodle Soup | Classic broth with chicken and noodles | 120 | 14 |
| Hard-Boiled Eggs (2) | Simple protein snack | 140 | 12 |
| Skim Milk Latte (Grande) | Espresso with skim milk | 120 | 10 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Green Goddess Chicken Cobb Salad | No | No | Yes (no croutons) | Dairy, Eggs, Soy |
| Southwest Chicken Ranch Salad | No | No | Yes (no tortilla strips) | Dairy, Soy |
| Tuna Salad Sandwich | No | No | No | Eggs, Fish, Wheat |
| Signature Chicken Sandwich | No | Yes (hold bun) | No | Wheat, Soy |
| Fuji Apple Chicken Salad | No | No | Yes (no toppings) | Tree Nuts (Walnuts), Dairy |
| Garden Avo & Egg White Sandwich | No | No | No | Eggs, Wheat |
| Greek Yogurt Parfait | No | No | No | Dairy, Wheat (granola) |
| Homestyle Chicken Noodle Soup | No | No | No | Wheat, Soy |
| Hard-Boiled Eggs (2) | No | Yes | Yes | Eggs |
| Skim Milk Latte (Grande) | No | No | No | Dairy |
- Dietitian rule: aim for 20+ g protein per meal to support muscle and satiety.
- Pair protein with fiber-rich sides to extend fullness and reduce snacking.
- Watch sodium and added sugar; ask for dressings on the side to control portions.
Best Breakfast Choices for Protein at Panera
Start your day with choices that are tasty, filling, and good for you. Panera has many options that are high in protein but low in bad fats and empty carbs. Here’s a quick guide to help you make smart swaps and add more protein to your breakfast.
The Garden Avo & Egg White Sandwich is a great choice for a light, nutritious breakfast. It has about 19 g of protein, 340 calories, and 14 g of fat. It also has 720 mg of sodium, 36 g of carbs, 5 g of fiber, and 3 g of sugar. The avocado adds healthy fats and fiber, while the egg whites provide high-quality protein.
| Item Name | Description | Calories | Protein |
|---|---|---|---|
| Garden Avo & Egg White Sandwich | Avocado, egg whites on toasted bread; fiber and healthy fats | 340 | 19 g |
| Avocado Egg White on Sprouted Grain Bagel Flat | Sprouted-grain flatbread boosts fiber and complex carbs | 350 | 19 g |
| Bacon, Scrambled Egg & Cheese on Ciabatta | Higher protein, higher saturated fat; remove cheese to cut sat fat | 440 | 24 g |
| Sausage, Scrambled Egg & Cheese | Biggest protein among handhelds, watch calories and sodium | 590 | 27 g |
| Greek Yogurt Parfait | Thick yogurt with fruit and granola; a portable protein boost | 240 | 15 g |
| Hard-Boiled Eggs (2) | Simple, low-calorie protein you can add to any meal | 150 | 13 g |
| Skim Milk Latte | Liquid protein boost without added sugar; pairs well with sandwiches | Varies | ~10 g |
For more protein, choose sprouted-grain or whole-grain options. Ask for less cheese or fatty meats to cut down on bad fats. Adding a hard-boiled egg or Greek yogurt parfait to your sandwich makes it easy to get 20+ g of protein.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Garden Avo & Egg White Sandwich | No | No | No | Dairy (possible cross-contact), Egg |
| Avocado Egg White on Sprouted Grain Bagel Flat | No | No | No | Egg, Wheat |
| Bacon, Scrambled Egg & Cheese on Ciabatta | No | No | No | Dairy, Egg, Wheat |
| Sausage, Scrambled Egg & Cheese | No | No | No | Dairy, Egg, Wheat |
| Greek Yogurt Parfait | No | No | No | Dairy, Tree Nuts (if granola contains nuts) |
| Hard-Boiled Eggs (2) | No | Yes (if paired with low-carb items) | Yes | Egg |
| Skim Milk Latte | No | No | No | Dairy |
Pairing tips: swap to sprouted-grain bread, add a hard-boiled egg, or grab the Greek yogurt parfait to boost protein without excess calories. These practical moves highlight the best high protein dishes at Panera Bread and show how small tweaks change totals.
- Aim for single-item swaps that raise protein by 10–15 g.
- Request dressings or cheese on the side to control fat and sodium.
- Combine a sandwich with a skim milk latte to hit panera bread protein choices for an active morning.
Use these notes when choosing among high protein options at Panera Bread. They help you tailor a satisfying breakfast that supports muscle repair, longer fullness, and steady energy through the morning.
Frequently asked questions
- What breakfast hits 20+ g protein quickly?
Combine a sandwich like the Avocado Egg White on a sprouted grain flat with a hard-boiled egg or Greek yogurt parfait.
- Can you lower saturated fat on higher-protein items?
Yes. Ask to omit cheese and swap out bacon or sausage for leaner proteins.
- Is the Garden Avo & Egg White Sandwich a good choice for weight loss?
Yes. It balances protein, fiber, and healthy fats in a moderate-calorie package.
- How much protein does a skim milk latte add?
About 10 g, depending on size.
- Which side best boosts breakfast protein?
Greek yogurt parfait or two hard-boiled eggs add the most protein per calorie.
- Are sprouted-grain options better?
They generally offer more fiber and a lower glycemic load, which supports fullness.
- How to reach 20+ g protein if starting with 19 g?
Add a hard-boiled egg or a small skim latte to surpass 20 g without many extra calories.
Top Protein-Packed Salads at Panera Bread
Salads at Panera are packed with protein and taste great. They offer big protein with bright flavors and easy swaps. Chicken-based salads give the largest protein returns while feeling fresh.
| Item Name | Description | Calories | Protein (g) |
|---|---|---|---|
| Green Goddess Chicken Cobb Salad | Mixed greens, grilled chicken, egg, avocado, blue cheese, bacon; creamy herb dressing on request | 480 | 40 |
| Southwest Chicken Ranch Salad | Greens with grilled chicken, black beans, corn, cheddar, tortilla strips and ranch-style dressing | 650 | 31 |
| Fuji Apple Chicken Salad | Greens, grilled chicken, apples, grapes, candied walnuts, blue cheese; sweet dressing | 550 | 30 |
| Strawberry Poppyseed Chicken Salad | Spinach mix, grilled chicken, strawberries, poppyseed dressing and feta | 370 | 29 |
| Half Chicken Salad (custom) | Half-portion of any chicken salad to reduce calories while keeping protein | Varies | ~15–20 |
Green Goddess Chicken Cobb Salad is a protein leader at Panera. It has about 40 grams of protein and 480 calories. It also has 1,160 mg sodium and saturated fat from bacon and blue cheese. Ask for no bacon or dressing on the side to cut sodium and saturated fat.
Southwest Chicken Ranch Salad offers strong protein and fiber from black beans and corn. It has about 31 grams of protein and 9 grams of fiber. It’s a great choice for feeling full. Skip the blue corn strips or place dressing on the side to lower calories and sodium.
Fuji Apple and Strawberry Poppyseed Chicken Salads each offer about 29–30 grams of protein. They bring sweet fruit and crunchy toppings. The Fuji Apple version has higher sugar from fruit and nuts. Strawberry Poppyseed is lower in calories but has added sugars in the dressing.
Choose chicken-based salads for the biggest protein gains at Panera. Control added sugar and sodium by requesting dressing on the side or swapping it. Small swaps can make a flavorful salad into a high protein dish without losing taste.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Green Goddess Chicken Cobb Salad | No | No | Yes (no croutons) | Dairy, Egg |
| Southwest Chicken Ranch Salad | No | No | Yes (omit tortilla strips) | Dairy |
| Fuji Apple Chicken Salad | No | No | Yes | Nuts (walnuts), Dairy |
| Strawberry Poppyseed Chicken Salad | No | No | Yes | Dairy |
| Half Chicken Salad (custom) | No | Possible (modify) | Possible (modify) | Varies by toppings |
- Pick grilled chicken to maximize protein from panera bread high protein menu items.
- Ask for dressing on the side to control added sugar and calories.
- Remove bacon, candied nuts, or crunchy strips to cut sodium and saturated fat without losing protein.
These salads are among the best high protein dishes at Panera. They offer nutrient density with flavor. Small customizations help you tailor protein, calories, and sodium to match your goals while enjoying fresh ingredients.
Protein-Rich Sandwiches and Handhelds to Order
When looking at the panera bread menu, pick handhelds that are tasty and full of protein. Some sandwiches are great for protein and are easy to eat on the go. You can also make small changes to cut down on calories, sodium, and fat without losing flavor.
Here’s a quick guide to help you order fast. Try half-sandwich combos for a good balance or go for a full signature sandwich for more protein.
| Item Name | Description | Calories | Protein (g) |
|---|---|---|---|
| Tuna Salad Sandwich | Tuna salad with greens on ciabatta; rich in omega-3s, high sodium | 550 | 24 |
| Signature Chicken Sandwich | Grilled chicken, crisp greens, savory sauce; macro-friendly protein leader | 570 | 36 |
| Turkey & Cheddar (Half) | Deli turkey with cheddar on whole grain; a leaner pick as a half sandwich | ~285 | 21 |
| Mediterranean Veggie Sandwich | Hummus, cucumber, feta, and veggies on tomato basil bread; vegetarian option | 500 | 18 |
| Chicken Salad Sandwich (half) | Chicken salad on artisan bread; choose half for calorie control | ~275 | ~17 |
| Tuna Salad (Half) + Yogurt Parfait | Half tuna plus Greek yogurt parfait for added protein and calcium | ~600 | ~28 |
| Turkey Breast Sandwich (Full) | Lean turkey on whole-grain bread; swap cheese to reduce fat | ~400 | ~30 |
| Roasted Turkey & Arugula | Simple deli turkey with greens; dressings on the side lower sodium | ~350 | ~26 |
| Chicken & Avocado Half + Egg | Half sandwich with added hard-boiled egg boosts protein affordably | ~420 | ~25 |
| Build-Your-Own Half Panini + Egg | Customize protein level by adding egg or extra chicken breast | Varies | Varies |
When choosing from the panera bread menu, remember to check the nutrition. The Tuna Salad Sandwich has about 24 grams of protein and is rich in omega-3s, but it has a lot of sodium. The Signature Chicken Sandwich has roughly 36 grams of protein, making it a top choice for more protein.
Vegetarians can find high protein options like the Mediterranean Veggie Sandwich, which has about 18–19 grams of protein. To increase protein, add a hard-boiled egg or a Greek yogurt parfait. For less sodium or calories, order a half sandwich or ask for sauces on the side.
Smart ordering helps control macros. Choose a full chicken or turkey sandwich for more protein. Opt for half-sandwich combos with a protein side to keep calories in check. Skip cheese or swap bread to cut fat without losing flavor.
- Tip: Pair a half sandwich with a hard-boiled egg to reach a 20+ gram protein target.
- Tip: Ask for dressings on the side to better manage sodium and saturated fat.
- Tip: Use the yogurt parfait as a protein-rich side instead of chips or a baguette.
These tips make it easier to find high protein options on the panera bread menu. Small changes can help you enjoy your meals while keeping your macros and taste in check.
Soups and Pick Two Combos That Boost Protein
Panera has smart options for a filling meal without too many calories. Soups are great for protein, and pairing them with half sandwiches or salads helps reach your protein goals.
Homestyle Chicken Noodle Soup is perfect for those watching their weight. A bowl has about 150 calories and 14 grams of protein. A cup has roughly 100 calories and 10 grams of protein. Both are low in calories but high in sodium, so plan your intake.
| Item Name | Description | Calories | Protein (g) |
|---|---|---|---|
| Homestyle Chicken Noodle Soup (Cup) | Broth-based soup with tender chicken and noodles; strong protein-per-calorie | 100 | 10 |
| Homestyle Chicken Noodle Soup (Bowl) | Larger serving option for greater satiety with modest calories | 150 | 14 |
| ½ Turkey & Cheddar Sandwich + Cup Soup | Classic deli turkey paired with warm soup; balanced macros | 490 | 31 |
| ½ Green Goddess Cobb + Cup Soup | Chicken-forward salad half with cup of chicken noodle soup | 340 | 30 |
Pick Two combos are great for getting 20+ grams of protein. A cup of chicken noodle soup with a half sandwich can give you 30–31 grams of protein. This is a good way to enjoy high protein without a full meal.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Homestyle Chicken Noodle Soup (Cup) | No | No | No | Dairy: No; Wheat: Yes; Eggs: No |
| Homestyle Chicken Noodle Soup (Bowl) | No | No | No | Dairy: No; Wheat: Yes; Eggs: No |
| ½ Turkey & Cheddar Sandwich + Cup Soup | No | No | No | Dairy: Yes; Wheat: Yes; Soy: May contain |
| ½ Green Goddess Cobb + Cup Soup | No | No | Salad base Yes; dressing may contain gluten | Dairy: Yes; Eggs: Yes; Nuts: Possible in salad |
| ½ Tuna Salad Sandwich + Cup Soup | No | No | No | Fish: Yes; Wheat: Yes; Dairy: May contain |
| ½ Signature Chicken Sandwich + Cup Soup | No | No | No | Dairy: Yes; Wheat: Yes; Soy: Possible |
| ½ Mediterranean Veggie + Cup Soup | Partial (cheese can be removed) | No | No | Dairy: Yes; Wheat: Yes; Nuts: May contain |
| ½ Fuji Apple Chicken + Cup Soup | No | No | No | Dairy: May contain; Nuts: Possible; Wheat: Yes |
| ½ Southwest Chicken Ranch + Cup Soup | No | No | No | Dairy: Yes; Wheat: Yes; Soy: Possible |
Be careful of sodium in your protein-packed meals at Panera. Many high-protein combos have a lot of sodium. Balance your day with low-sodium foods like fresh fruit, Greek yogurt, or water.
Ordering smart can make a big difference. Ask for dressings on the side, choose a cup over a bowl when you can, and pair soups with half sandwiches or salads. These choices help you meet your protein goals while keeping calories and fat in check.
- Choose cup-sized soup to lower sodium and calories while retaining protein.
- Pair a cup soup with a half sandwich or half salad to reach 20+ grams of protein.
- Watch daily sodium and offset with low-sodium meals later in the day.
These tips help you enjoy high protein meals at Panera that support your goals. Pick Two combos are a flexible way to build protein-packed meals that fit your lifestyle.
Kid-Friendly High-Protein Menu Options
Parents and adults looking for smaller meals will find great options at Panera Bread. The kids’ menu has meals with less calories but more protein. These are perfect for those who eat less or want to add protein to their meal.
The kids Napa Almond Chicken Sandwich has about 320 kcal and 14 g protein. The kids Tuna Salad Sandwich has around 370 kcal and 18 g protein. The Kids Cream of Chicken & Wild Rice Soup has about 180 kcal and 6 g protein. These show that Panera Bread offers high protein in small portions.
Use kids’ menu items for calorie control or a light meal. Pair a small sandwich with a hard-boiled egg or Greek yogurt for more protein. This way, you can meet your protein needs without eating too much.
| Item Name | Description | Calories | Protein (g) |
|---|---|---|---|
| Kids Napa Almond Chicken Sandwich | Chicken breast, greens, light dressing on smaller roll | 320 | 14 |
| Kids Tuna Salad Sandwich | Tuna salad on a small roll, classic portion for children | 370 | 18 |
| Kids Cream of Chicken & Wild Rice Soup | Comforting broth with chicken and wild rice in a small cup | 180 | 6 |
| Hard-Boiled Egg (side) | Simple whole egg for an easy protein boost | 70 | 6 |
| Fruit Cup (side) | Seasonal fruit mix, low in added sugar | 60 | 0.5 |
| Greek Yogurt Parfait (small) | Greek yogurt with berries and granola on the side | 150 | 10 |
| Squeezable Yogurt | Kid-friendly pouch, easy to eat | 90 | 3 |
| Plain Iced Tea (small) | Zero-calorie beverage to avoid added sugars | 0 | 0 |
| Water (bottle) | Hydrating, no calories or sugar | 0 | 0 |
| Skim Milk (small) | Low-fat milk as a beverage option for extra protein | 90 | 8 |
Healthy sides make a big difference. Fruit cups and yogurt are better than crackers or cookies. Skim milk or a small Greek yogurt parfait add protein without extra calories. These choices are great for both kids and adults looking for balanced meals.
For portion control, choose kids’ meals and add a protein-rich side. This way, you keep calories low and meet your protein needs. It’s a smart strategy for busy families and anyone watching their macros.
Macro-Friendly Ordering Tips and Customization Strategies
Small changes can make a big difference when ordering at Panera. By following simple rules, you can tailor your meals to meet your dietary goals. Use Panera’s nutrition info to keep track of calories, sodium, and saturated fat.
Skipping cheese and heavy sauces can help cut down on saturated fat. Ask for dressings on the side to control how much you eat. Choosing half sandwiches lets you pair a lean half with a protein-rich side, keeping calories in check.
Pick sides that boost protein and lower empty carbs. Options like fruit cups, hard-boiled eggs, or Greek yogurt parfaits add protein and nutrients. These swaps turn typical combos into high protein meals that fit busy days and training plans.
Watch your sodium intake throughout the day. Many entrées are high in sodium. Skip bacon, crunchy toppings, and the baguette when possible. Opting for kid’s portions or removing high-sodium extras helps keep sodium and saturated fat in check.
Combine a half sandwich with a protein-rich side to hit 20+ grams of protein. For example, a half tuna sandwich plus two hard-boiled eggs or a Greek yogurt parfait creates protein-packed meals. These meals support muscle maintenance and satiety without blowing your macro targets.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Half Tuna Salad Sandwich + 2 Hard-Boiled Eggs | Lean tuna, whole-grain bread option, two eggs add protein | ~520 | $7.99 |
| Half Signature Chicken Sandwich + Greek Yogurt Parfait | Roasted chicken, multigrain roll, parfait adds creaminess and protein | ~600 | $8.49 |
| Half Mediterranean Veggie + Fruit Cup | Veg-forward sandwich with added fruit for fiber and vitamins | ~420 | $6.99 |
| Half Fuji Apple Chicken Salad + Hard-Boiled Eggs | Chicken salad with fruit and nuts, eggs boost protein | ~650 | $9.29 |
| Green Goddess Chicken Cobb (small) without Blue Cheese | High-protein salad, omit cheese to lower saturated fat | ~540 | $10.49 |
| Southwest Chicken Ranch Salad (half dressing) | Spicy chicken, beans, and greens with reduced dressing | ~490 | $9.99 |
| Greek Yogurt Parfait + Hard-Boiled Egg | Protein-forward snack or side for combos | ~300 | $4.49 |
| Kids Tuna Sandwich + Apple Cup | Smaller portion with lean protein and fruit | ~350 | $5.29 |
| Homestyle Chicken Noodle Soup + Half Sandwich | Low-calorie soup adds protein-per-calorie value to combos | ~520 | $7.79 |
| Hard-Boiled Eggs (2) + Fruit Cup | Simple, portable protein boost with fresh fruit | ~200 | $3.99 |
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Half Tuna Salad Sandwich + 2 Hard-Boiled Eggs | No | No | No | Fish, Eggs, Wheat, Dairy (if mayo) |
| Half Signature Chicken Sandwich + Greek Yogurt Parfait | No | No | No | Milk, Wheat, Eggs |
| Half Mediterranean Veggie + Fruit Cup | Yes (ask for no cheese) | No | No | Wheat, Dairy (if cheese added) |
| Half Fuji Apple Chicken Salad + Hard-Boiled Eggs | No | No | Yes (no croutons) | Tree Nuts, Eggs, Chicken, Dairy (dressings) |
| Green Goddess Chicken Cobb (small) without Blue Cheese | No | No | Yes (no croutons) | Eggs, Dairy, Tree Nuts |
| Southwest Chicken Ranch Salad (half dressing) | No | No | Yes (no strips) | Milk, Soy, Eggs |
| Greek Yogurt Parfait + Hard-Boiled Egg | No | No | Yes (confirm granola) | Milk, Tree Nuts (granola may contain) |
| Kids Tuna Sandwich + Apple Cup | No | No | No | Fish, Wheat, Eggs |
| Homestyle Chicken Noodle Soup + Half Sandwich | No | No | No | Wheat, Chicken |
| Hard-Boiled Eggs (2) + Fruit Cup | No | Yes (low carb if fruit limited) | Yes | Eggs |
- Use Panera’s nutrition tool to add up protein, sodium, and saturated fat for the day.
- Order dressings and sauces on the side to control added calories and sodium.
- Choose hard-boiled eggs or Greek yogurt instead of bread to boost protein without extra carbs.
These tactics make it easy to enjoy high protein items at Panera while managing sodium and saturated fat. Smart swaps let you build meals that support weight loss, training, or steady energy through the day.
- Start by picking a protein-rich base: chicken, tuna, or Greek yogurt.
- Swap or remove high-sodium add-ons like bacon and crispy toppings.
- Pair a half sandwich with a protein side to reach 20+ grams of protein.
- Check labels and adjust dressings to keep saturated fat low.
Use these customization strategies to assemble protein-packed meals at Panera that fit your macros and taste preferences. Small changes yield big nutrition wins without sacrificing flavor.
Drinks and Small Add-Ons That Increase Protein
Choosing the right drinks and snacks can make a light lunch more filling and protein-rich. For those looking at panera bread protein choices, small changes like skim milk in coffee or a yogurt parfait can help meet nutrition goals. These changes don’t require a heavy entree.
Skim milk lattes and iced caffe lattes as a protein boost
An Iced Caffè Latte with skim milk or a hot skim milk latte adds about 10 g of protein. This boost is great with a half sandwich or a light salad. It helps create panera bread high protein menu items without too many calories. Just be careful with flavored syrups that add sugar.
Low-calorie beverage picks to avoid empty calories
Many flavored cold brews, lemonades, and specialty drinks have a lot of calories and carbs. Opt for diet or zero-calorie sodas, plain iced tea, or water to avoid empty calories. These choices let you focus on protein-rich foods, making it easier to reach your panera bread protein goals.
High-protein snack add-ons: hard-boiled eggs, Greek yogurt parfait
Hard-boiled eggs have about 6.5 g protein each. Two eggs give you roughly 13 g. The Greek yogurt parfait offers around 15 g protein and is great with fruit for fiber. Squeezable yogurt packets are a compact protein boost for on-the-go meals. Adding one of these to modest entrees can help build true panera bread protein-packed meals that meet a 20+ g target.
| Item Name | Description | Calories | Price |
|---|---|---|---|
| Iced Caffè Latte (skim) | Espresso with skim milk; ~10 g protein and low sugar when unsweetened | 90–120 | $3.29 |
| Skim Milk Latte (hot) | Steamed skim milk with espresso; reliable protein boost | 100–140 | $3.49 |
| Hard-Boiled Eggs (2) | Simple protein add-on, portable and filling | 140 | $2.49 |
| Greek Yogurt Parfait | Thick yogurt with fruit and granola; about 15 g protein | 240–300 | $4.99 |
| Squeezable Yogurt | Small, low-mess protein packet for snacks | 80–110 | $1.79 |
| Plain Iced Tea | Zero-calorie thirst-quencher that won’t add sugar | 0–5 | $1.99 |
| Diet/Zero Soda | Carbonated, no calories; avoids negating protein benefits | 0 | $1.89 |
Pairing tip: combine a lighter entree with a skim milk latte or a Greek yogurt parfait to form balanced panera bread protein-packed meals. Watch sugar in flavored drinks because excess sugar can undermine the benefit of added protein.
Use these add-ons to tailor panera bread high protein menu items to your goals, whether you aim for muscle building, satiety, or lower overall calories.
panera bread high protein menu items
Here’s a quick guide to Panera Bread’s high protein menu items. Each item is listed with its protein, calories, fiber, and sodium. This guide helps you choose the right food for muscle gain, weight loss, or feeling full longer. The values are based on dietitian estimates from July 2024.
| Item Name | Description | Calories | Protein (g) | Fiber (g) | Sodium (mg) | Price |
|---|---|---|---|---|---|---|
| Green Goddess Chicken Cobb Salad | Mixed greens, chicken, avocado, egg, blue cheese, dressing on side option | 480 | 40 | 6 | 1160 | $10.39 |
| Southwest Chicken Ranch Salad | Grilled chicken, black beans, corn, cheese, tortilla strips optional | 650 | 31 | 9 | 1040 | $10.79 |
| Fuji Apple Chicken Salad | Chicken, apples, almonds, greens; fruit adds natural sugars | 550 | 30 | 5 | 960 | $10.29 |
| Strawberry Poppyseed Chicken Salad | Chicken and berries over greens; lower sat fat option | 370 | 29 | 6 | 710 | $9.99 |
| Tuna Salad Sandwich | Tuna salad on bread; source of omega-3s | 550 | 24 | 4 | 1060 | $7.99 |
| Signature Chicken Sandwich | Grilled chicken filet, pickles, slaw-style toppings | 570 | 36 | 3 | 820 | $8.49 |
| Garden Avo & Egg White Sandwich | Egg whites, avocado, tomatoes on whole grain | 340 | 19 | 5 | 720 | $6.49 |
| Mediterranean Veggie Sandwich | Hummus, feta, veggies on focaccia; vegetarian protein base | 500 | 18 | 6 | 1310 | $7.79 |
| Homestyle Chicken Noodle Soup (bowl) | Broth-based soup with shredded chicken; high protein per calorie | 150 | 14 | 0 | 1560 | $5.29 |
| Pick Two: ½ Turkey & Cheddar + Cup Chicken Noodle | Half sandwich plus soup for balanced protein and calories | 490 | 31 | 2 | 2070 | $8.99 |
| Pick Two: ½ Green Goddess + Cup Soup | Half salad plus cup soup to lower calories while keeping protein | 340 | 30 | 4 | 1620 | $8.49 |
For muscle building, choose the Green Goddess Cobb or the Signature Chicken Sandwich. They have the most protein. Add a skim milk latte or Greek yogurt parfait to increase protein without too many calories.
For weight loss, pick soups or Pick Two combos with 20+ grams of protein. Be mindful of sodium in soups and some salads. Ask for dressing on the side and skip bacon or blue corn strips.
For feeling full longer, choose high-fiber options like the Southwest Chicken Ranch Salad or sandwiches with avocado and egg. For fewer calories, go for half sandwiches, cups of soup, or the Garden Avo & Egg White Sandwich. Avoid baguettes or pastries.
These options at Panera Bread offer clear choices for protein, calories, fiber, and sodium. Use Panera’s live nutrition data when ordering. This way, you can adjust portions or toppings to fit your plan.
- Tip: Omit bacon to lower sodium and saturated fat.
- Tip: Request dressing on the side to control calories.
- Tip: Add a protein beverage for extra grams without large calorie increases.
- Green Goddess Cobb — best for highest protein per entrée.
- Signature Chicken — macro-friendly when prioritizing protein.
- Southwest Salad — best for fiber-plus-protein combo.
- Fuji or Strawberry Salads — choose dressing on side for sugar control.
- Tuna Sandwich — omega-3 benefit, monitor sodium.
Here are some quick FAQs to help with choosing panera bread protein-packed meals and high protein food options.
| Question | Answer |
|---|---|
| Which menu item has the most protein? | Green Goddess Chicken Cobb Salad at about 40 g of protein. |
| Which choices are best for lower calories? | Homestyle Chicken Noodle Soup (bowl) and Pick Two half-sandwich combos. |
| How to reduce sodium? | Ask for dressing on the side, skip bacon, and avoid extra salty add-ins. |
| Best vegetarian high-protein pick? | Mediterranean Veggie Sandwich; add yogurt or a hard-boiled egg to boost protein. |
| Is the tuna sandwich a healthy protein choice? | Yes for protein and omega-3s, but balance sodium across your day. |
| Can I make salads lower calorie? | Yes. Remove crunchy toppings, choose grilled proteins, and use less dressing. |
| How to increase protein at breakfast? | Order the Garden Avo & Egg White Sandwich and add a skim milk latte or Greek yogurt. |
Conclusion
Panera Bread has many high protein menu items for breakfast, salads, sandwiches, soups, and combos. Aim for 20+ g of protein per meal. Choose chicken salads for the most protein, tuna or chicken sandwiches for omega-3s, or pair a soup with a half sandwich.
Small changes can make a big difference. Ask for dressings on the side, skip cheese, choose whole-grain options, or add Greek yogurt, hard-boiled eggs, or skim milk lattes. These choices help you increase protein and watch out for saturated fat, sodium, and sugar.
Check Panera’s nutrition data before you order. Plan your day if you choose high-sodium items. Focus on high protein dishes like chicken salads and tuna sandwiches. Use sides and drinks to meet your muscle, weight loss, or energy needs.
FAQ
Which Panera Bread menu items give the most protein per meal?
Panera’s top protein choices are chicken salads and signature chicken or tuna handhelds. The Green Goddess Chicken Cobb Salad has about 40 g protein. The Signature Chicken Sandwich has around 36 g.
The Southwest Chicken Ranch Salad has 31 g, and Fuji Apple and Strawberry Poppyseed Chicken Salads have 29–30 g. The Tuna Salad Sandwich has 24 g. These options help meet the 20+ g protein goal per meal.
How can I reach 20+ grams of protein if a single menu item is low?
Mix a half sandwich with a cup of soup (Pick Two), or add a protein side. Try ½ sandwich + cup Homestyle Chicken Noodle, or a half Mediterranean Veggie with Greek yogurt parfait or two hard-boiled eggs.
A skim milk latte adds about 10 g protein for breakfast.
Are Panera’s high-protein items healthy for weight loss?
Yes, if chosen and customized wisely. Opt for lower-calorie, protein-rich options like soups, half-sandwich + cup soup combos, or chicken salads. Control extras like dressings, bacon, and cheese.
Aim for fiber-rich sides like fruit cups or half side salads to stay full while keeping calories low.
What common nutrient concerns should I watch for with Panera’s high-protein choices?
Sodium and saturated fat are key concerns. Many items have over 1,000 mg sodium, with soups and some salads being high. Saturated fat increases with bacon, cheese, and creamy dressings.
Ask for dressings on the side, omit bacon, or skip cheese to lower these totals.
Which vegetarian or pescatarian high-protein options exist at Panera?
Vegetarian options include the Mediterranean Veggie Sandwich (about 18–19 g protein) and the Avocado Egg White Sandwich (~19 g). Boost protein with Greek yogurt parfait, hard-boiled eggs, or a half sandwich with a protein-rich side.
The Tuna Salad Sandwich is a pescatarian choice, with omega-3s and roughly 24 g protein.
Can kids’ menu items help adults manage portions and macros?
Yes. Kids’ items are a smart way to cut calories while getting enough protein. The Kids Tuna Sandwich has about 18 g protein, and the Kids Napa Almond Chicken Sandwich has ~14 g.
Pair with a fruit cup or yogurt to balance carbs and fiber without extra calories.
What are simple customization tips to make meals more macro-friendly?
Skip or reduce cheese, ask for dressings on the side, and remove high-sat-fat toppings (bacon). Choose half-sandwich portions, swap baguettes or chips for a fruit cup or yogurt, and add protein sides (Greek yogurt parfait, hard-boiled eggs).
Use Panera’s nutrition info to total sodium, saturated fat, and protein across the day.
How do beverages factor into protein goals at Panera?
Choose skim milk lattes or iced caffe lattes to add about 10 g protein without many added sugars. Avoid high-calorie flavored drinks and lemonades if controlling carbs and added sugars.
Water, plain iced tea, or diet beverages keep calories low while boosting protein through food choices.
Where can I find the most current nutrition values for Panera menu items?
Panera’s official nutrition information on their website and in-store materials is the best source. The chain updates seasonally (for example, rotating salads), so check those resources before ordering to confirm protein, calories, sodium, and sugar for the current menu.
