In this edition of Grocery Shopping Tips, we’re focusing on affordable protein sources and how to make protein work harder for your budget.
Here’s how MyFitnessPal registered dietitians approach protein at the grocery store, and how you can do the same.
Why Protein Matters and How Much You Need
Protein helps build and repair tissues, supports hormones and enzymes, and can also help meals feel more satisfying, which matters when you’re trying to stay full without overspending. (2,3)
Protein needs are not one-size-fits-all. “The average adult should aim for 1.2–1.6 g/kg of body weight,” says Brookell White, MS, RD, MyFitnessPal Registered Dietitian, though exact needs vary based on factors like body size, activity level, and goals, while older baseline guidance historically used an adult RDA of 0.8 g/kg/day. (1,16)
In the U.S., protein intake is not necessarily low overall, but it is often uneven across the day. Research suggests there may be benefits to spreading protein more evenly across meals and snacks instead of saving most of it for dinner. (4,5,6,7)
The practical takeaway is simple: know your target, then buy protein foods you will actually use throughout the day, not just at dinner.
The easiest way to overspend on protein is to rely on one or two expensive foods. A better plan is to build a mix of pantry proteins, freezer backups, and fresh staples.
Using MyFitnessPal’s Meal Planner may also help you map out high-protein meals ahead of time, which may make it easier to build a grocery list that fits both your goals and your budget.
Start with pantry and freezer staples
A practical protein strategy usually includes a mix of pantry, freezer, and refrigerated foods. Examples of protein staples include beans, lentils, canned fish, tofu, frozen edamame, nut butters, nuts, seeds, and grains like oats or quinoa. (2)
Many of these foods also help you build budget-friendly lunches, soups, bowls, pasta dishes, and other cheap high protein meals without a last-minute grocery run. FDA guidance lists beans, lentils, dairy, eggs, meats, poultry, seafood, soy foods, nuts, seeds, and even some whole grains among common protein-containing foods. (2)
White’s personal pantry favorite is especially practical. “Canned tuna! It has a long shelf life so it can be pulled from the pantry whenever I need it. I also like how versatile it is.”
Add fresh proteins you’ll realistically use
Fresh proteins still have an important place in a budget-friendly protein strategy. Eggs, Greek yogurt, cottage cheese, chicken thighs, whole chicken, fish, and ground meats can all work well here, especially when you cook enough to repurpose them in salads, bowls, wraps, quick breakfasts, or even cheap high protein snacks later in the week.
Emily Sullivan, RD, MyFitnessPal Registered Dietitian, says, “My favorite budget-friendly, high-protein grocery pick is eggs because they’re so versatile. Not only can you cook them in many different ways, but they also work at breakfast, lunch, or dinner.”
Don’t let “shop the perimeter” limit you
“Though you will find some excellent protein foods like fresh meats, seafood and dairy products along the perimeter of the grocery store, the aisles are where you’re often going to find the frozen meats, beans, legumes, high protein grains, nuts and seeds,” as Katherine Basbaum, RD, MyFitnessPal Registered Dietitian, explains.
How To Compare Protein Value at the Store
Package price only tells part of the story. To compare protein foods more clearly, Joanna Gregg, RD, MyFitnessPal Registered Dietitian, recommends looking at cost per gram of protein: “To find the price per gram of protein you need to divide the price of the item by grams of protein.”
It also helps to check the unit price on the shelf tag, which lets you compare products using the same measurement, such as price per pound or per ounce. (8)
Some comparisons are closer than people might expect. Gregg notes that canned black beans and chicken breast often have a similar protein-per-dollar value, while dry beans are cheaper but require more planning and preparation. (13,14,15)
For packaged foods, it is also worth checking the Nutrition Facts label to see how much protein you are actually getting for the calories and cost.
Gregg ends it with this: “It really comes down to what matters most to you—more preparation can help lower costs, while convenience usually means paying a bit more.”
7 Ways To Stretch Your Protein Budget Further
1. Shop Sales First
If chicken thighs, Greek yogurt, canned tuna, or tofu is on sale this week, let that shape the menu. This is one of the easiest ways to lower costs without feeling deprived. Instead of starting with a recipe and buying every ingredient at full price, start with the protein deal and build meals around it.
It also helps to notice which protein staples go on sale regularly so you can plan ahead and stock up when prices drop.
2. Keep Frozen Protein on Hand
Frozen foods can make a protein strategy more forgiving. Plain frozen fish, edamame, or chicken can help you use only what you need and keep back-up options on hand for busy days.
The American Heart Association notes that frozen produce is picked at peak ripeness, lasts for months, and can be an economical option; it also recommends checking labels for sodium and added sauces or sweeteners. (10)
Gregg says that “if looking strictly at protein, frozen options will be comparable to fresh options. However, sodium may be higher in frozen meats so it’s always good to check the nutrition labels for lower sodium options.”
3. Compare Store Brands
Store brands can be one of the quietest ways to save money, especially for dairy, canned goods, and frozen basics.
“Most major grocery stores offer store-brand dairy protein options that can really stretch your dollar while providing high-quality protein,” Basbaum notes.
That makes Greek yogurt, cottage cheese, milk, canned beans, and canned fish good places to compare store-brand and name-brand options first.
Cottage cheese is one example of a dairy protein that’s worth comparing across brands—and it also happens to be Basbaum’s favorite. “I’m a big fan of cottage cheese. It’s easy to find. It’s also really versatile. I can add some fruit if I want something a little sweet or if I’m looking for a savory snack, I’ll mix in some tomatoes or peppers and cracked pepper.”
4. Buy in Bulk When It Helps
Bulk buying only saves money if you actually use what you buy. That usually means foods you already know how to cook and enjoy eating.
“To get the most protein for your dollar, look for value packs or family-size portions and freeze extra servings for later. Choosing less expensive cuts like chicken thighs, pork tenderloin, whole chickens, or ground meats, all of which tend to be more budget-friendly while still providing high quality protein,” Sullivan recommends.
5. Combine Protein Sources
One of the smartest grocery strategies is not choosing between plant and animal protein, but combining them. Add lentils to meat sauce. Stir beans into taco filling. Mix tofu or edamame into a stir-fry. Use Greek yogurt as a sauce base. Add nuts or seeds to breakfast or snacks.
This same mindset can apply within animal proteins, too. As Gregg notes, “Because chicken breast is more popular, chicken thighs are often a more budget-friendly option.”
6. Cook Once, Eat Twice
Cooking larger portions at the start of the week can help stretch your protein budget further. As Sullivan explains, “Cooking a larger portion at the start of the week can make it easy to use those proteins across multiple meals. This approach helps stretch ingredients further while saving time during the week.”
7. Track what you actually use
Strategic grocery shopping gets easier when you know which foods genuinely help you hit your goals. Tracking in MyFitnessPal may help you notice which protein foods you buy often, eat consistently, and get the most value from, and which ones add little protein for the cost or often go unused.
That matters because protein shopping is not just about what looks healthy in the cart. It’s about what you actually cook, eat, and repeat.
What are some of the most affordable protein sources?
Eggs, canned tuna or salmon, beans, lentils, tofu, Greek yogurt, cottage cheese, chicken thighs, and whole chickens are all practical affordable protein sources. (2,9)
Are protein powders or protein bars worth it?
“If you can find a store-brand protein bar or powder, or name-brand items that are on sale, it can be cost-effective. But remember to check the ingredients beyond the protein content. A lot of high protein bars and powders can sneak in a ton of sugars, fats and calories that may not be in line with your nutrition goals,” as Basbaum puts it.
Is frozen protein as nutritious as fresh?
Plain frozen protein foods can be a smart option, especially when waste is an issue. The main thing to watch is the label, since breading, sauces, and higher sodium can change the overall nutrition profile. (10)
Does organic matter if I’m trying to maximize protein per dollar?
Usually not as much as price, protein content, and whether you’ll actually use the food. If your goal is stretching your budget, conventional versions can still fit well. (11)
Bottom Line
Strategic protein shopping is not about chasing perfection or buying the most expensive foods in the store. It’s about keeping a mix of affordable protein sources on hand, comparing value clearly, and planning meals that help you use what you buy.
A few pantry staples. A few fresh favorites. A quick look at the unit price. A plan for leftovers. That’s often enough to make high protein meals on a budget feel realistic instead of restrictive.
And if you want extra structure, MyFitnessPal’s Meal Planner can help turn those ideas into meals and shopping lists you’ll actually use.
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.
Active time: 10 minutes Total time: 10 minutes
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes
Directions
Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.
Active time: 10 minutes Total time: 10 minutes
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes
Directions
Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.
Active time: 10 minutes Total time: 10 minutes
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes
Directions
Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.
Active time: 10 minutes Total time: 10 minutes
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes
Directions
Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.
The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.
Active time: 10 minutes Total time: 10 minutes
Pumpkin Spice Protein Smoothie
Ingredients
5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes
Directions
Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.
Finding the healthiest food at Panera is easier with a dietitian’s guidance. Registered dietitian Joanna Gregg selected orders that provide protein, fiber, produce, or practical customization options, along with tips on what to watch for, especially sodium, and how to make each meal fit your day.
What a Dietitian Looks For Before Ordering
“My first stop on any restaurant menu is protein, fiber, and produce. Then I check sodium to see how the meal fits into the bigger picture,” Gregg says.
That quick menu scan can make a long menu feel easier to navigate. Protein tends to be more satiating than carbohydrates or fat, which can help meals feel more filling and satisfying. (4)
Fiber is another useful number to check. The FDA lists the Daily Value for fiber as 28 grams per day. (2)
Sodium is always worth a closer look when eating out. The recommended Daily Value is 2,300 milligrams per day, and anything at 20% (460mg) or more per serving is considered high. . (3)
That doesn’t mean you need to avoid restaurants. Use these suggestions and Panera’s nutrition guide as a helpful reference point for your daily targets.
If you are comparing calories, protein, fiber, or sodium before ordering, logging your usual Panera meals in MyFitnessPal can help you see how they fit with the rest of your day.
Nutrition numbers below come from Panera’s official Nutrition Guide. They are based on standard menu builds, so your final order may vary by location, preparation, and customization. (1)
1. Green Goddess Cobb Salad with Chicken
Nutrition snapshot: 580 calories, 34 grams of fat, 30 grams of carbs, 7 grams of fiber, 15 grams of sugar, 40 grams of protein, and 1,980 milligrams of sodium. (1)
This is one of Gregg’s top picks because it brings a lot of protein to the meal.
“With 40 grams of protein and 7 grams of fiber, you’re getting a lot of nutritional value,” Gregg says.
It can be a filling lunch or dinner, especially if you want a salad that feels like a full meal.
How to customize it: Gregg suggests asking for it without bacon to reduce sodium, fat and calories. You can also choose the side apple for a lighter side.
What to watch: The sodium is high. At 1,980 milligrams, the whole salad gets close to the FDA Daily Value of 2,300 milligrams per day. (1, 3)
If sodium is a concern, consider the half size or use less dressing.
2. Sesame Ginger Chicken Market Bowl
Whole bowl nutrition snapshot: 930 calories, 44 grams of fat, 95 grams of carbs, 11 grams of fiber, 28 grams of sugar, 38 grams of protein, and 3,200 milligrams of sodium. (1)
Half bowl nutrition snapshot: 470 calories, 22 grams of fat, 47 grams of carbs, 5 grams of fiber, 14 grams of sugar, 19 grams of protein, and 1,600 milligrams of sodium. (1)
Gregg likes this bowl because it brings together vegetables and protein in a more substantial meal.
“Packed with vegetables and protein, this bowl is a well-rounded, Asian-inspired twist on the power bowl,” Gregg says.
It also offers 11 grams of fiber and 38 grams of protein in the whole bowl. (1)
How to customize it: Ask for the dressing on the side. This gives you more control over how much you use.
What to watch: As always, be sure you’re keeping an eye on sodium intake to ensure this fits in your daily goals. (1, 3)
The half bowl may be a better fit if you want the flavor and protein without it affecting your daily goals.
3. You Pick 2: Cup of Vegetarian Black Bean Soup + Half Strawberry Poppyseed Chicken Salad
Combined nutrition snapshot: 300 calories, 8 grams of fat, 50 grams of carbs, 16 grams of fiber, 16 grams of sugar, 18 grams of protein, and 1,490 milligrams of sodium. (1)
This is Gregg’s lighter You Pick 2 recommendation. The cup of Vegetarian Black Bean Soup has 90 calories, 12 grams of fiber, and 5 grams of protein. The half Strawberry Poppyseed Chicken Salad adds 210 calories, 4 grams of fiber, and 13 grams of protein. (1)
That makes the pairing a strong fiber option for the menu. It also includes fruit, vegetables, beans, and chicken.
How to customize it: Gregg recommends choosing your side wisely. The apple is the lighter pick, while the baguette can work if you want something heartier.
What to watch: Even though this pairing is lighter in calories than many full-size entrées, sodium still adds up. Together, the soup and salad have 1,490 milligrams of sodium.Also, the Strawberry Poppyseed Chicken Salad is seasonal, so check availability before you plan around it. (1)
4. Greek Salad Stuffer with Chicken
Nutrition snapshot: 770 calories, 51 grams of fat, 53 grams of carbs, 4 grams of fiber, 6 grams of sugar, 23 grams of protein, and 1,960 milligrams of sodium. (1)
This pick is all about practicality.
“Sometimes you have to eat on the go, and a soup or salad just isn’t practical,” Gregg says.
The Salad Stuffer format gives you the feel of a salad in a more portable order, which can be helpful between errands, meetings, or travel.
How to customize it: Gregg suggests asking for light dressing or dressing on the side to reduce the fat content. You can also reduce the sodium and fat by skipping the cheese and olives.
What to watch: As written, this stuffer has 51 grams of fat and 1,960 milligrams of sodium. (1)
That doesn’t make it off-limits. It just means it’s worth customizing by asking for dressing, cheese and/or olives on the side or omitting them completely if you want a lighter version.
5. Garden Avo & Egg White on Multigrain Bagel Flat
Nutrition snapshot: 350 calories, 14 grams of fat, 40 grams of carbs, 2 grams of fiber, 4 grams of sugar, 18 grams of protein, and 680 milligrams of sodium. (1)
This is Gregg’s breakfast pick. It is lower in calories than several other Panera breakfast sandwiches and still delivers 18 grams of protein. (1) The egg whites keep the fat lower than a whole egg, while avocado adds healthy fat and staying power.
How to customize it: Gregg suggests omitting the cheese for a lighter option.
What to watch: This is a breakfast item, so check your local Panera’s breakfast hours before you go. Also, fiber is modest at 2 grams. If you want more fiber, pair it with fruit or aim for a higher-fiber meal later in the day.
Simple Ways To Make Your Panera Order Work Better
Choose fruit when your main is salty
Restaurant meals can be higher in sodium, so a fruit side can be a simple way to add volume and fiber without adding more sodium.
The side apple has 80 calories, 5 grams of fiber, and 0 milligrams of sodium. The banana has 90 calories, 3 grams of fiber, and 0 milligrams of sodium. (1)
Put dressing or sauce on the side
This is one of the easiest Panera customizations.
It helps you control how much dressing or sauce you use. Small amounts can add significant calories, fat, and sodium especially in salads, bowls, and stuffers.
Use half portions when available
A half salad, half bowl, or cup of soup can help fit more items into your day.
This is especially helpful with higher-sodium items. The half Sesame Ginger Chicken Market Bowl has 1,600 milligrams of sodium, while the whole bowl has 3,200 milligrams. (1)
Think about the full combo
A You Pick 2 can be a smart order. But sodium can climb quickly when you pair soup, bread, cheese, dressing, or a salty sandwich.
A quick scan before you order can help. MyFitnessPal can also help you compare your usual Panera meals and notice which swaps make the biggest difference.
Frequently Asked Questions (FAQs)
What is the healthiest thing to eat at Panera?
There’s no single healthiest order at Panera. It depends on your goals and what sounds satisfying.
Gregg’s top picks include the Green Goddess Cobb Salad with Chicken, Sesame Ginger Chicken Market Bowl, You Pick 2 with Vegetarian Black Bean Soup and half Strawberry Poppyseed Chicken Salad, Greek Salad Stuffer with Chicken, and Garden Avo & Egg White on Multigrain Bagel Flat.
What is a high-protein Panera order?
The Green Goddess Cobb Salad with Chicken has 40 grams of protein, and the whole Sesame Ginger Chicken Market Bowl has 38 grams of protein. (1)
For breakfast, the Garden Avo & Egg White on Multigrain Bagel Flat has 18 grams of protein. (1)
Is the Sesame Ginger Chicken Market Bowl a healthy choice?
It can be a balanced choice for some people because it has protein, fiber, and vegetables. That said, the whole bowl is also higher in calories and sodium, with 930 calories and 3,200 milligrams of sodium. (1)
If that feels like too much for your day, try the half bowl or ask for dressing on the side.
How can I lower sodium at Panera?
You can lower sodium at Panera by checking the nutrition guide before you order and looking for items that are lower in sodium. As a general rule, 20% of the Daily Value or more is considered high for sodium.(3)
Small swaps can also make a difference. Choose fruit instead of chips or a bread bowl, ask for dressing on the side, consider half portions, and be mindful with You Pick 2 combos, especially if both items are higher-sodium choices.
Bottom Line
Panera has plenty of options that can fit into a balanced day, especially when you know what to look for. Gregg’s picks highlight orders with helpful nutrients like protein, fiber, and produce, along with simple ways to customize based on your needs.
From there, the best order is the one that tastes good, fits your goals, and makes sense for the rest of your day.
And when you need fresh ideas, the MyFitnessPal Community can be a helpful place to see how other members build real-life meals around real-life menus.
Finding the healthiest food at Panera is easier with a dietitian’s guidance. Registered dietitian Joanna Gregg selected orders that provide protein, fiber, produce, or practical customization options, along with tips on what to watch for, especially sodium, and how to make each meal fit your day.
What a Dietitian Looks For Before Ordering
“My first stop on any restaurant menu is protein, fiber, and produce. Then I check sodium to see how the meal fits into the bigger picture,” Gregg says.
That quick menu scan can make a long menu feel easier to navigate. Protein tends to be more satiating than carbohydrates or fat, which can help meals feel more filling and satisfying. (4)
Fiber is another useful number to check. The FDA lists the Daily Value for fiber as 28 grams per day. (2)
Sodium is always worth a closer look when eating out. The recommended Daily Value is 2,300 milligrams per day, and anything at 20% (460mg) or more per serving is considered high. . (3)
That doesn’t mean you need to avoid restaurants. Use these suggestions and Panera’s nutrition guide as a helpful reference point for your daily targets.
If you are comparing calories, protein, fiber, or sodium before ordering, logging your usual Panera meals in MyFitnessPal can help you see how they fit with the rest of your day.
Nutrition numbers below come from Panera’s official Nutrition Guide. They are based on standard menu builds, so your final order may vary by location, preparation, and customization. (1)
1. Green Goddess Cobb Salad with Chicken
Nutrition snapshot: 580 calories, 34 grams of fat, 30 grams of carbs, 7 grams of fiber, 15 grams of sugar, 40 grams of protein, and 1,980 milligrams of sodium. (1)
This is one of Gregg’s top picks because it brings a lot of protein to the meal.
“With 40 grams of protein and 7 grams of fiber, you’re getting a lot of nutritional value,” Gregg says.
It can be a filling lunch or dinner, especially if you want a salad that feels like a full meal.
How to customize it: Gregg suggests asking for it without bacon to reduce sodium, fat and calories. You can also choose the side apple for a lighter side.
What to watch: The sodium is high. At 1,980 milligrams, the whole salad gets close to the FDA Daily Value of 2,300 milligrams per day. (1, 3)
If sodium is a concern, consider the half size or use less dressing.
2. Sesame Ginger Chicken Market Bowl
Whole bowl nutrition snapshot: 930 calories, 44 grams of fat, 95 grams of carbs, 11 grams of fiber, 28 grams of sugar, 38 grams of protein, and 3,200 milligrams of sodium. (1)
Half bowl nutrition snapshot: 470 calories, 22 grams of fat, 47 grams of carbs, 5 grams of fiber, 14 grams of sugar, 19 grams of protein, and 1,600 milligrams of sodium. (1)
Gregg likes this bowl because it brings together vegetables and protein in a more substantial meal.
“Packed with vegetables and protein, this bowl is a well-rounded, Asian-inspired twist on the power bowl,” Gregg says.
It also offers 11 grams of fiber and 38 grams of protein in the whole bowl. (1)
How to customize it: Ask for the dressing on the side. This gives you more control over how much you use.
What to watch: As always, be sure you’re keeping an eye on sodium intake to ensure this fits in your daily goals. (1, 3)
The half bowl may be a better fit if you want the flavor and protein without it affecting your daily goals.
3. You Pick 2: Cup of Vegetarian Black Bean Soup + Half Strawberry Poppyseed Chicken Salad
Combined nutrition snapshot: 300 calories, 8 grams of fat, 50 grams of carbs, 16 grams of fiber, 16 grams of sugar, 18 grams of protein, and 1,490 milligrams of sodium. (1)
This is Gregg’s lighter You Pick 2 recommendation. The cup of Vegetarian Black Bean Soup has 90 calories, 12 grams of fiber, and 5 grams of protein. The half Strawberry Poppyseed Chicken Salad adds 210 calories, 4 grams of fiber, and 13 grams of protein. (1)
That makes the pairing a strong fiber option for the menu. It also includes fruit, vegetables, beans, and chicken.
How to customize it: Gregg recommends choosing your side wisely. The apple is the lighter pick, while the baguette can work if you want something heartier.
What to watch: Even though this pairing is lighter in calories than many full-size entrées, sodium still adds up. Together, the soup and salad have 1,490 milligrams of sodium.Also, the Strawberry Poppyseed Chicken Salad is seasonal, so check availability before you plan around it. (1)
4. Greek Salad Stuffer with Chicken
Nutrition snapshot: 770 calories, 51 grams of fat, 53 grams of carbs, 4 grams of fiber, 6 grams of sugar, 23 grams of protein, and 1,960 milligrams of sodium. (1)
This pick is all about practicality.
“Sometimes you have to eat on the go, and a soup or salad just isn’t practical,” Gregg says.
The Salad Stuffer format gives you the feel of a salad in a more portable order, which can be helpful between errands, meetings, or travel.
How to customize it: Gregg suggests asking for light dressing or dressing on the side to reduce the fat content. You can also reduce the sodium and fat by skipping the cheese and olives.
What to watch: As written, this stuffer has 51 grams of fat and 1,960 milligrams of sodium. (1)
That doesn’t make it off-limits. It just means it’s worth customizing by asking for dressing, cheese and/or olives on the side or omitting them completely if you want a lighter version.
5. Garden Avo & Egg White on Multigrain Bagel Flat
Nutrition snapshot: 350 calories, 14 grams of fat, 40 grams of carbs, 2 grams of fiber, 4 grams of sugar, 18 grams of protein, and 680 milligrams of sodium. (1)
This is Gregg’s breakfast pick. It is lower in calories than several other Panera breakfast sandwiches and still delivers 18 grams of protein. (1) The egg whites keep the fat lower than a whole egg, while avocado adds healthy fat and staying power.
How to customize it: Gregg suggests omitting the cheese for a lighter option.
What to watch: This is a breakfast item, so check your local Panera’s breakfast hours before you go. Also, fiber is modest at 2 grams. If you want more fiber, pair it with fruit or aim for a higher-fiber meal later in the day.
Simple Ways To Make Your Panera Order Work Better
Choose fruit when your main is salty
Restaurant meals can be higher in sodium, so a fruit side can be a simple way to add volume and fiber without adding more sodium.
The side apple has 80 calories, 5 grams of fiber, and 0 milligrams of sodium. The banana has 90 calories, 3 grams of fiber, and 0 milligrams of sodium. (1)
Put dressing or sauce on the side
This is one of the easiest Panera customizations.
It helps you control how much dressing or sauce you use. Small amounts can add significant calories, fat, and sodium especially in salads, bowls, and stuffers.
Use half portions when available
A half salad, half bowl, or cup of soup can help fit more items into your day.
This is especially helpful with higher-sodium items. The half Sesame Ginger Chicken Market Bowl has 1,600 milligrams of sodium, while the whole bowl has 3,200 milligrams. (1)
Think about the full combo
A You Pick 2 can be a smart order. But sodium can climb quickly when you pair soup, bread, cheese, dressing, or a salty sandwich.
A quick scan before you order can help. MyFitnessPal can also help you compare your usual Panera meals and notice which swaps make the biggest difference.
Frequently Asked Questions (FAQs)
What is the healthiest thing to eat at Panera?
There’s no single healthiest order at Panera. It depends on your goals and what sounds satisfying.
Gregg’s top picks include the Green Goddess Cobb Salad with Chicken, Sesame Ginger Chicken Market Bowl, You Pick 2 with Vegetarian Black Bean Soup and half Strawberry Poppyseed Chicken Salad, Greek Salad Stuffer with Chicken, and Garden Avo & Egg White on Multigrain Bagel Flat.
What is a high-protein Panera order?
The Green Goddess Cobb Salad with Chicken has 40 grams of protein, and the whole Sesame Ginger Chicken Market Bowl has 38 grams of protein. (1)
For breakfast, the Garden Avo & Egg White on Multigrain Bagel Flat has 18 grams of protein. (1)
Is the Sesame Ginger Chicken Market Bowl a healthy choice?
It can be a balanced choice for some people because it has protein, fiber, and vegetables. That said, the whole bowl is also higher in calories and sodium, with 930 calories and 3,200 milligrams of sodium. (1)
If that feels like too much for your day, try the half bowl or ask for dressing on the side.
How can I lower sodium at Panera?
You can lower sodium at Panera by checking the nutrition guide before you order and looking for items that are lower in sodium. As a general rule, 20% of the Daily Value or more is considered high for sodium.(3)
Small swaps can also make a difference. Choose fruit instead of chips or a bread bowl, ask for dressing on the side, consider half portions, and be mindful with You Pick 2 combos, especially if both items are higher-sodium choices.
Bottom Line
Panera has plenty of options that can fit into a balanced day, especially when you know what to look for. Gregg’s picks highlight orders with helpful nutrients like protein, fiber, and produce, along with simple ways to customize based on your needs.
From there, the best order is the one that tastes good, fits your goals, and makes sense for the rest of your day.
And when you need fresh ideas, the MyFitnessPal Community can be a helpful place to see how other members build real-life meals around real-life menus.
A luscious cashew cream sauce coats wilted greens infused with onion and garlic for an indulgent-tasting holiday vegan “creamed” greens side dish. Sauces like this often require soaking the nuts overnight, but microwaving them for a few minutes achieves the same effect — and you don’t have to remember to prep ahead. For ease and convenience, purchase pre-sliced or pre-shredded collard greens.
Place the cashews and 3 garlic cloves in a medium microwave-safe bowl. Cover with 2/3 cup water and microwave on high for 5 minutes. Drain the cashews. Transfer the cashews and garlic to a high-powered blender along with the almond milk, kosher salt, and black pepper. Blend on high until completely smooth, 1–2 minutes.
Heat a Dutch oven over medium heat. Add the olive oil and swirl to coat the pan. Add the onion and cook, stirring occasionally, until the onion has softened, about 5 minutes.. Finely chop the remaining 3 garlic cloves and add them to the pan. Cook until the garlic is fragrant, about 30 seconds.
Add the collard greens and a splash of water. Increase the heat to medium-high, cover, and cook, stirring occasionally, until the greens are tender, 12–15 minutes. Stir in the blended cashew mixture until the greens are evenly coated. Then add the apple cider vinegar, stir and serve warm.
A potato gratin doesn’t have to be swimming in cream or cheese to be delicious. This one features two types of potatoes — buttery-tasting Yukon Golds and rich sweet potatoes — that bake to tender perfection under a light dusting of Parmesan cheese. Try to choose potatoes that are about the same diameter so the slices are easier to stack.
Active time: 20 minutes | Total time: 1 hour, 15 minutes
Two-Potato Skillet Gratin Casserole
Ingredients
3 tbsp (42g) unsalted butter
1 tbsp olive oil
10 fresh sage leaves
1 1/2 lb (680g) Yukon Gold potatoes, peeled and thinly sliced, about ⅛” thick
1 1/2 lb (680g) sweet potatoes, peeled and thinly sliced, about ⅛” thick
1 tsp salt
1/4 tsp black pepper
1/4 cup shredded Parmesan
Directions
Preheat the oven to 400°F (200°C). In a small skillet over medium-high heat, melt the butter. Add the olive oil and sage leaves, cooking until the sage is crisp, about 2 minutes. Using a slotted spoon, transfer the sage leaves to a paper towel-lined plate. Reserve the butter mixture.
Make 8–10 potato stacks by alternating Yukon Gold and sweet potato slices. Arrange the stacks in a 10-inch cast-iron skillet or other ovenproof skillet, fanning them out around the pan. Brush the potatoes with half of the reserved butter mixture. Bake until lightly browned, about 40 minutes.
Remove the skillet from the oven, leaving the oven on. Brush the potatoes with the remaining butter mixture. Sprinkle evenly with the salt, black pepper, and Parmesan cheese. Return the skillet to the oven and bake until the potatoes are tender and the cheese is lightly browned, about 15 minutes. Crumble the crispy sage leaves over the potatoes before serving.
