Who doesn’t love Panera?
I mean, a restaurant devoted solely to creating carb-loaded bread goodies, pastries and bagels? Sign me up.
It’s so enticing. All Panera Bread restaurants are very aesthetically pleasing. The layout is chic and modern, with a classic twist. Immediately upon walking in the door, the smell of freshly-made bread and broccoli cheese soup hits your nose. It’s irresistible.
And incredibly dangerous.
Although Panera boasts about offering healthy options to replace fast food, most of the items on the menu are just as bad, if not worse, than a Big Mac. Hidden sugar, fat, and carbs lurk in the shadows, ready to attack. Let me give you a few tips on how to eat healthy at this secretly-unhealthy restaurant!
Beware the salads!
The Strawberry Poppy seed Salad is actually one of the healthiest on the menu.
Many people think that anything with the word “salad” in the title is healthy. Sorry to burst your bubble, but this is certainly not true.
All of the tastiest Panera salads have high-fat dressings and high-cal add-ons to drive their nutrition score down to an F. The Chopped Steak and Blue Cheese salad, for example, has 790 calories and 54 grams of fat. WOAH! In fact, most Panera salads have at least 20 grams of fat (and many of more). That’s a lot in my book.
So, what do you do? Order a half salad, and ask for the dressing on the side. The salads at Panera tend to be pretty large portions, and I find that a half is just the perfect size. Besides, if I get a half salad, I can get a baguette with it! (Hey, I’m allowed to have empty carbs every now and then.)
Best (healthy) salad: Half fuji apple chicken salad (280 cal, 17g fat, 3.5g sat fat, 40 mg cholesterol, 420 mg sodium, 18g carb, 3g fiber, 11g sugar, 16g protein)
The Sandwiches Have Secrets!
Panera sandwiches all look and sound mouth-watering. I mean, turkey-artichoke panini? Delish! And, it sounds healthy, too, right? I mean, turkey is low-fat and artichokes are vegetables! Where can you go wrong?
Many places, it seems. This particular hot sandwich has 780 calories and 33 grams of fat. And, believe it or not, that’s not the worst one. The frontega chicken panini has 850 calories and 38 grams of fat. Did I get your attention, now?
Unfortunately, all of the paninis at Panera fall under the “un-healthy list”. :( But, what can you expect since most of them have 3 or 4 slices of cheese a piece! If you’re really feeling a sandwich, try a cold one.
Best (healthy) sandwich: Smoked Turkey Breast on Country (420 cal, 3g fat, .5 g sat fat, 30 mg cholesterol, 1350 mg sodium, 66g carbs, 3g fiber, 3g sugar, 33 g protein)
Best (healthy) half sandwich (if you want something more flavorful, but not a whole bunch of calories): Mediterranean Veggie on Tomato Basil (300 cal, 6g fat, 1.5g sat fat, 5mg cholesterol, 700 mg sodium, 48g carbs, 5g fiber, 5g sugar 11g protein)
Sinful Soups
Mmmmmm, soup. There’s nothing like walking into Panera on a cool winter day and getting a nice big bowl of baked potato soup to warm yourself up, right?
No. Not right. Panera’s delicious-looking baked potato soup has 350 calories and 21 grams of fat. And it won’t even fill you up. Have it in a bread bowl…and you’ve gone to the dark side.
If you’re looking for a nice big bowl of soup, try something with a little less fat, sodium, and a little more fiber.
Best (healthy) soup: Vegetarian Black Bean soup (240 cal, 2.5g fat, 0g sat fat, 0mg cholesterol, 1270mg sodium, 50g carbs, 9g fiber, 3g sugar, 12g protein)
Breakfast?
I’ve actually only been to Panera for breakfast once. And I’ll admit, I was very tempted to order a bagel, a souffle AND a hot chocolate. I mean, it all looks so delicious! But, let me tell you: the bagels range from 290 to 430 calories and are all filled with a lot of sugar, a lot of carbs and little to no fiber. Not to mention you’ll be hungry an hour later! And the spinach & bacon souffle has 570 calories and 37 grams of fat. Yikes! The breakfast sandwiches are all pretty bad (health-wise) as well, and I think are a little too small for the price and the calories. It’s a sad reality, but there aren’t really any healthy breakfast choices…but here’s the best.
Best (healthy) breakfast item: Steel Cut Oatmeal (320 cal, 14g fat, 1.5g sat fat, 0mg cholesterol, 160mg sodium, 45g carbs, 9g fiber, 16g sugar, 6g protein)
Oooooh, the pastries I see.
I don’t want to say this, but I have to.
There is no healthy pastry at Panera Bread.
GASP!
Yes, I’m sorry to burst your “I’m-not-living-in-reality-don’t-tell-me-the-truth” bubble, but not a single pastry at Panera will be deemed “healthy” in my book…or any nutritionist’s, for that matter. For instance, that chocolate chipper cookie has 440 calories and 23 grams of fat. And that cinnamon-chip scone? 610 calories and 30 grams of fat.
The best choice to make when it comes to the sweets is not to make a choice. But, if you really really need to, go very light on your meal and order one of the “better” options.
Best “healthy” sweet: Mini chocolate chipper cookie (110 cal, 6g fat, 3.5g sat fat, 15mg cholesterol, 60mg sodium, 15g cabs, 1g fiber, 8g sugar, 1g protein)
Final Tips:
1. Order a half soup or half salad. The portions for both are pretty large (in my opinion) and you can save yourself some calories.
2. Watch your side choices! The apple is always the best choice, but a whole-grain baguette is okay. Please do not choose chips. Just please.
3. Ask for things taken off. Eliminating pecans and gorgonzola from the fuji-apple chicken, for example, can eradicate 170 calories and 16 grams of fat. Ask for dressing on the side and it’s even healthier.
4. Change your bread. If you order a cold sandwich, ask to have it with whole-grain bread. For instance, swapping the focaccia on the SIERRA TURKEY ON ASIAGO CHEESE FOCACCIA will save you 380 calories and 15 grams of fat. Unfortunately, the paninis are pre-made, so changing breads or taking off unhealthy items is not an option for these sandwiches.
5. Stay away from the sweets. As tempting as it may it, you must really try to stay away from all the pastries and goodies. They’re delicious, yes, but they’re packed with empty, unhealthy calories. If you must have one, try the mini-version.
If you wanna be super careful, visit the website before you go and use their nutrition calculator to be safe!
I got my nutrition info about Panera from here.