High-Protein Breakfast Options at Panera Bread (Under 500 Calories)
What “high-protein breakfast” means at Panera
Most nutrition guidance suggests aiming for around 20–30 grams of protein at breakfast to help with appetite control, muscle maintenance, and steadier energy.
At Panera, your breakfast protein mainly comes from:
Eggs and egg whites
Cheese
Sandwich meats (bacon, ham, etc.)
Greek-style yogurt
Nuts and grains in the oatmeal
The goal here is simple:
Find items that stay under 500 calories while giving you as much protein as possible for that calorie budget.
All numbers below are approximate, based mostly on Panera’s official U.S. nutrition guides and recent third-party databases.
Best single high-protein Panera breakfasts under 500 calories
These are “one item and done” picks that fit under 500 calories and offer a solid protein boost.
1. Avocado, Egg White & Spinach on Multigrain Bagel Flat
Panera’s current version (often listed as Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat) is one of the best-balanced breakfast items they offer.
Approx. 340 calories
Around 19 g protein
Why it’s a top pick:
Uses egg whites and multigrain bread, which keeps calories reasonable while adding fiber.
Protein comes from egg whites and cheese, with healthy fats from avocado.
High in fiber compared to many fast-food breakfasts.
If you want a Panera breakfast that feels “real food healthy” and not greasy, this is your go-to.
2. Bacon, Egg & Cheese on Artisan Ciabatta
From Panera’s 2024 nutrition guide:
Approx. 440 calories
About 24 g protein
Why it works:
Classic bacon-egg-cheese sandwich, but with artisan ciabatta instead of a heavy croissant.
The 24 g of protein gives you a strong start to the day while still staying under 500 calories.
If you want something more “traditional fast-food breakfast” but with decent macros, this is a strong choice.
3. Bacon, Egg & Cheese on Brioche
If you prefer brioche, you still stay under 500 calories with good protein:
Around 450–460 calories
Roughly 24 g protein
Why it’s good:
Slightly richer than the ciabatta version due to the brioche and higher fat.
Still delivers a solid protein punch for a single sandwich.
This one basically fills up your calorie budget for breakfast, so pair with black coffee, unsweet tea, or water if you want to stay under 500 total.
4. Greek Yogurt with Mixed Berries Parfait
Panera’s Greek Yogurt with Mixed Berries is one of the most macro-friendly “sweet” options on the menu:
Approx. 250 calories
About 15–16 g protein
Why it’s an underrated pick:
Greek yogurt provides high-quality protein; berries and granola add fiber and carbs.
Good option when you want something lighter and not egg-based, but still with meaningful protein.
On its own it’s slightly below the 20 g “high-protein” target, but it’s still far better than a pastry in terms of macros.
5. Power Almond Quinoa Oatmeal (or similar oatmeal bowls)
Panera’s Power Almond Quinoa Oatmeal (and related oat/quinoa bowls) are designed as more nutrient-dense options compared to plain oatmeal.
Approx. 290–300 calories
About 8 g protein
Why it’s useful:
More protein and fiber than standard instant oatmeal thanks to quinoa and almonds.
Works well for people who want a warm, spoonable breakfast that’s not a sandwich.
On its own this is more “moderate protein” than high, but it can easily be part of a under-500-cal breakfast with strong overall nutrition.
High-protein Panera breakfast combos under 500 calories
Because most of these items sit between 250 and 450 calories, the easiest way to stay under 500 is to pair one main food item with a near-zero-calorie drink (coffee, tea, water).
Combo 1: Avocado, Egg White & Spinach + Black Coffee
Avocado, Egg White & Spinach on Multigrain Bagel Flat: ~340 cal, ~19 g protein
Black coffee / hot tea / iced tea (unsweetened): ~0–5 cal
Total: ~340–345 calories, ~19 g protein
Why it’s great:
Very balanced: lean protein, healthy fat, whole grains, and fiber.
Leaves you 150+ calories of “wiggle room” if you want a piece of fruit or a light snack later.
Combo 2: Bacon, Egg & Cheese on Ciabatta + Zero-Cal Drink
Bacon, Egg & Cheese on Artisan Ciabatta: ~440 cal, 24 g protein
Black coffee / diet soda / unsweet tea: ~0–5 cal
Total: ~440–445 calories, 24 g protein
Why it works:
Classic, hearty breakfast that still fits under 500 calories.
Protein is in the mid-20s, which lines up with common high-protein breakfast targets.
If you like a big breakfast sandwich and don’t mind using most of your breakfast calories in one shot, this is ideal.
Combo 3: Bacon, Egg & Cheese on Brioche + Unsweet Tea
Bacon, Egg & Cheese on Brioche: ~450–460 cal, ~24 g protein
Unsweet iced tea / black coffee: ~0–5 cal
Total: ~450–465 calories, ~24 g protein
Why you’d choose it:
You want that buttery brioche feel but still want a decent amount of protein and a total under 500 calories.
Just don’t add sugary drinks or sides with this one—you’re already close to the limit.
Combo 4: Greek Yogurt with Mixed Berries + Black Coffee
Greek Yogurt with Mixed Berries Parfait: ~250 cal, 15–16 g protein
Black coffee / hot tea: ~0–5 cal
Total: ~250–255 calories, 15–16 g protein
Why it’s solid:
Super light breakfast that still beats most pastries for protein and nutrition.
Great if you’re not very hungry in the morning or you plan a higher-protein lunch.
You could pair this with a piece of fruit you bring from home and still easily stay under 400 calories.
Combo 5: Power Almond Quinoa Oatmeal + Unsweet Tea
Power Almond Quinoa Oatmeal: ~290–300 cal, ~8 g protein
Unsweet tea / black coffee: ~0–5 cal
Total: ~290–305 calories, ~8 g protein
Why it’s useful:
Warm, comforting, and higher in fiber than plain oatmeal.
Not “very high protein,” but a strong choice compared to sugary bakery items or cereal.
If you’re chasing 20–30 g of protein total, plan to get more protein later in the morning or at lunch.
How to customize your Panera breakfast for better macros
Panera is pretty flexible. Small tweaks can keep things high-protein and under 500 calories.
1. Choose the right base
In general:
Multigrain bagel flat and ciabatta give decent carbs and fiber while keeping calories manageable.
Brioche is richer and slightly higher in calories, but still workable if you skip calorie-heavy sides.
Oatmeal and quinoa bowls are good if you want whole grains and can get more protein later in the day.
2. Watch the cheese and spreads
Cheese adds protein but also fat and calories. The standard amounts on the sandwiches are usually fine. Where you can get into trouble is:
Adding extra cheese
Adding butter or extra spreads on top
For an under-500-calorie plan, stick to the default cheese portions and skip extra butter or heavy spreads.
3. Load up on coffee and tea, not sugary drinks
Since most of your protein is coming from the food, drinks should be almost calorie-free:
Black coffee
Unsweetened hot tea or iced tea
Water
Sweetened coffee drinks and juices can easily add 100–200 calories with zero extra protein, which is a bad trade when you’re trying to maximize protein per calorie.
4. Treat pastries as treats, not breakfast staples
Panera’s bakery case is dangerous if you’re counting calories:
Muffins, scones, and sweet pastries easily land in the 400–600+ calorie range with very little protein.
If you really want one, treat it as an occasional dessert and not your everyday breakfast, and keep the rest of the day a bit lighter.
5. Think “protein now, more protein later”
Even the best Panera breakfast options top out around the mid-20s in grams of protein. That’s actually fine, as long as:
You don’t rely on pastries alone, and
You get more protein at lunch and dinner (chicken, beans, Greek yogurt, lean meats, etc.).
Total daily protein matters more than perfection at a single meal.
What to avoid if your goal is high protein under 500 calories
You don’t have to ban these, but they’re tough to fit in this specific strategy:
Large pastries and muffins – Lots of calories, very little protein.
Multiple breakfast sandwiches at once – Two sandwiches can easily push you past 700–800 calories.
Sandwich + pastry + sugary drink – You’ll blow past 500 calories fast without adding much protein.
For a consistent plan, stick with one main high-protein item + zero-cal drink.
Quick Panera breakfast ordering cheat sheet
If you don’t want to think about macros in line, here are some “just say this” orders that fit the rules:
Best overall healthy option
“Avocado, Egg White & Spinach on multigrain bagel flat and a black coffee.”
About 340 calories, ~19 g protein.
Hearty, classic breakfast sandwich
“Bacon, Egg & Cheese on ciabatta and an unsweet iced tea.”
About 440–445 calories, 24 g protein.
Richer sandwich but still under 500
“Bacon, Egg & Cheese on brioche and a black coffee.”
About 450–465 calories, ~24 g protein.
Light and sweet
“Greek Yogurt with Mixed Berries and a hot tea.”
About 250–255 calories, 15–16 g protein.
Use any of these as your default order and you’ll consistently get a Panera breakfast that stays under 500 calories and leans high-protein, without needing to dig through the nutrition PDFs every time.
