Low Calorie, High Protein Options at Panera Bread (2025)

November 2025 update

Panera is perfect for macro-conscious eating if you control format (bowl/salad vs. bread-heavy builds), protein (chicken/turkey/egg), and dressings/sauces. The big levers: dressing on the side, extra greens/veg, add chicken or an extra egg, and choose broth-based soups. Here’s the complete playbook.

The Panera Playbook (rules that actually matter)

1. Protein first, sauce second.
   Build around grilled chicken, turkey, or eggs; use mustard, lemon, vinegar, or light vinaigrette instead of creamy dressings.

2. Salad/bowl > big bread.
   Grain bowls and entrée salads are easier to keep lean. If you want a sandwich, pick half and go no mayo/aioli.

3. Dressings and glazes on the side.
   Two teaspoons tossed lightly is usually enough. Sweet teriyaki/chile glazes = extra sugar; ask for “light sauce”.

4. Veg volume = fullness.
   Ask for extra greens, cucumber, tomato, onion, broccoli—nearly free calories and better satiety.

5. Sides on purpose.
   Replace the default baguette or chips with an apple or extra greens.

6. Drinks: keep them clean.
   Coffee, Americano, unsweet tea, water, or a plain latte with skim/almond. Skip sugary lemonades and dessert drinks.

High-Protein, Lower-Calorie Orders (copy/paste)

(Exact numbers vary by market; these builds consistently land lean while keeping protein high.)

1) Teriyaki Chicken & Broccoli Bowl — Sauce Light

Build: Teriyaki chicken bowl, sauce light, extra broccoli, extra greens if they’ll add, no extra crispy toppings.
Why it works: Big chicken + veg; trimming the glaze keeps sugar/calories in check.
Script: “Teriyaki Chicken & Broccoli Bowl—sauce light—extra broccoli—and extra greens if you can.”

2) Mediterranean-Style Chicken Bowl — Greens-Forward

Build: Warm bowl with chicken, half grains / extra greens, cucumber/tomato/onion heavy, lemon squeeze or light vinaigrette on the side, no extra feta (or light).
Why it works: Protein + fiber, controlled fats.
Script: “Mediterranean chicken bowl—half grains, extra greens—vinaigrette on the side—feta light.”

3) Green Goddess Cobb with Chicken — Dressing on the Side

Build: Keep chicken, avocado light, bacon light or skip, egg on, green goddess dressing on the side (use 1–2 tsp).
Why it works: Huge veg base + solid protein; dressing control is the key.
Script: “Green Goddess Cobb with chicken—dressing on the side—avocado light—bacon light.”

4) Caesar with Chicken — No Croutons, Parm Light

Build: Chicken Caesar, no croutons, Parmesan light, Caesar on the side (fork-dip or 2 tsp toss).
Why it works: Classic flavor, lean once you curb the add-ons.
Script: “Chicken Caesar—no croutons—Parmesan light—dressing on the side.”

5) Fuji-Style Apple Chicken — Sweet Bits Managed

Build: Add chicken to the Fuji-style salad, dressing on the side, go light on dried fruit and nuts (or ask them to halve it).
Why it works: Great greens and lean protein; you tame the sugar/fat garnishes.
Script: “Fuji apple salad with chicken—dressing on the side—light on apples & pecans.”

6) Half Turkey Sandwich — Mustard Only

Build: Half turkey on whole grain, no mayo/aioli, mustard, load lettuce/tomato/onion/pickles.
Pair with: cup of chicken noodle or turkey chili (when available) for a protein-forward “You Pick Two.”
Script: “Half turkey on whole grain—no mayo—mustard only—extra veggies.”

7) Custom “Chicken & Greens” No-Bread Plate

Build: Chicken (or double chicken) over a side salad base, cucumber/tomato/onion, lemon + pepper or vinaigrette on the side.
Why it works: Essentially a protein plate; minimal calories for the protein you get.
Script: “Chicken over a bed of greens—no bread—extra cucumber and tomato—lemon wedges or vinaigrette on the side.”

8) Breakfast: Egg & Avocado Power Sandwich — No Sauce

Build: Egg + avocado on sprouted or whole-grain (or no bread/in a bowl), no mayo/aioli, add extra egg if you want ~6–7g more protein.
Script: “Egg and avocado—no sauce—on sprouted grain (or in a bowl). Add an extra egg, please.”

9) Breakfast: Turkey Sausage, Egg & Cheese — Skip the Cheese

Build: Turkey sausage + egg on whole-grain; no cheese, no sauce.
Why it works: Leaner meat, solid protein; cheese is the caloric swing.
Script: “Turkey sausage and egg on whole grain—no cheese, no sauce.”

The “You Pick Two” Blueprint (so you don’t guess)

Best combos (protein-forward, lower-cal):

• Half salad with chicken + cup chicken noodle.

• Half turkey sandwich (mustard only) + cup turkey chili (when in season).

• Half Caesar with chicken (no croutons) + cup garden vegetable soup (broth-based).

How to order it right

• Always say “dressing/sauce on the side” first.

• Ask to swap the side baguette/chips for an apple or extra greens.

• If still hungry, add chicken to the salad half—instead of bread.

Soup Ladder (lightest → heaviest feel)

1. Chicken noodle / garden vegetable (broth-based)

2. Turkey chili (higher protein; watch portion)

3. Creamy blends like broccoli cheddar, mac soups, chowders (treats; pair only with the leanest salad)

Portion rule: A cup beats a bowl when you’re cutting.

Sauces & Dressings: what to use and how

• Leanest: lemon, vinegar, mustard, hot sauce, light vinaigrette.

• Use sparingly: Caesar, green goddess, ranch, chipotle aioli, mayo, teriyaki glaze.

• Tactic: Fork-dip the salad into dressing or drizzle 2 teaspoons and toss—huge calorie savings with the same flavor.

Sides & Bread: painless swaps

• Ask to sub: apple or extra greens instead of baguette or chips.

• If you keep bread: choose whole grain, half portion, and skip butter.

Drinks that keep the “low-cal” in your low-cal meal

• Best: water, sparkling water, unsweet iced tea, coffee, Americano, espresso.

• Okay: plain latte with skim/almond and no syrup.

• Skip/limit: sugary lemonades, sweet teas, blended/freeze drinks.

Macro “Lanes” (choose your path)

• Cutting (~350–550 kcal, 25–40g protein):

  • Chicken Caesar (no croutons, Parm light, dressing side) + apple.

  • Half turkey sandwich (mustard only) + cup chicken noodle.

• Balanced (~500–700 kcal, 30–45g protein):

  • Green Goddess Cobb with chicken (dressing side, avocado/bacon light).

  • Teriyaki Chicken & Broccoli Bowl—sauce light.

• High-Protein / Post-Workout (~650–850 kcal, 40–60g+ protein):

  • Mediterranean chicken bowl (half grains/extra greens) + add extra chicken.

  • Custom chicken-and-greens plate with double chicken, vinaigrette side.

App/Counter Scripts (fast and staff-friendly)

• “Teriyaki Chicken & Broccoli—sauce light—extra broccoli and greens.”

• “Green Goddess Cobb with chicken—dressing on the side—avocado light—bacon light.”

• “Chicken Caesar—no croutons—Parmesan light—dressing on the side.”

• “Half turkey on whole grain—no mayo—mustard only—extra veggies; swap the side for an apple.”

• “Mediterranean chicken bowl—half grains, extra greens—vinaigrette on the side.”

• “Chicken over a bed of greens—no bread—lemon wedges on the side.”

• “Egg and avocado—no sauce—on sprouted grain (or in a bowl). Add an extra egg.”

Calorie-Saving Tweaks That Don’t Change the Vibe

• Dressing on the side (use 1–2 teaspoons).

• Add chicken, not cheese, when you want more protein.

• No croutons; Parm light.

• Half grains + extra greens in bowls.

• Apple or greens instead of baguette/chips.

• Mustard, lemon, vinegar over mayo/aioli.

Common Pitfalls (and the fix)

• Broccoli Cheddar bowl + full sandwich + chips.

  • Fix: Make it a cup, pair with half turkey (mustard only), swap chips for apple.

• Teriyaki bowl swimming in glaze.

  • Fix: Sauce light and extra broccoli/greens; add chili flakes for flavor.

• “Healthy” salad drenched in dressing.

  • Fix: Dressing on the side and fork-dip; ask for extra veggies.

Quick Recap Before You Order

• Lean anchors: chicken-forward bowls and salads, dressing on the side.

• You Pick Two: half salad with chicken + broth-based soup, or half turkey (mustard only) + soup.

• Big levers: sauce light, extra greens, apple instead of chips, cup not bowl.

• Protein upgrades: add chicken or an extra egg—skip double cheese.