This comfort food favorite blends butternut squash, almond milk, miso and nutritional yeast to make a rich, creamy sauce.
The post Vegan Mac and Cheese With Broccoli appeared first on MyFitnessPal Blog.
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.
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5 Dietitian Picks at Panera
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.
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Originally published December 12, 2017; Updated June 2026
The post Looking for the Healthiest Food at Panera? Start With These 5 Dietitian Picks appeared first on MyFitnessPal Blog.
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