How to Choose the Right Macro-Friendly Panera Bread Foods

Panera Bread. It’s more than just a quick bite—it’s a phenomenon. Rising from a simple bakery-cafe concept to one of America’s most beloved eateries. The company started in 1987 as St. Louis Bread Company, and its foundational ingredient was a sourdough starter sourced from San Francisco. The aim was to make quality bread accessible to communities. Since then, they’ve expanded their menu to accustom all different types of hungry mouths.

Panera Bread’s mission statement states, “We believe that good food, food you can feel good about, can bring out the best in all of us.” I couldn’t agree more! As someone who is looking to make more conscious decisions about attaining their macro nutritional goals, we aim to inform you of the choices you have to help meet your macro-friendly diet at this popular fast food restaurant.


In today’s society of health-conscious minds, we have to ask ourselves: can we balance taste and macros at Panera Bread? The answer is yes. If you’re reading this, chances are you’ve faced this exact dilemma at this restaurant. We’re happy to break it down and give you our 10 most macro-friendly recommendations at Panera Bread.

Panera Bread surely offers a competitive and health-conscious range of options. The next time you find yourself staring at the Panera Bread menu, remember this guide and hit your macro diet goals.

All nutritional information used is directly from Panera Bread’s website.

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10 Macro-Friendly Options at Panera Bread


Asian Sesame Salad w/ Chicken, Light Dressing, No Almonds (290 calories, 26g protein, 11g fat, 21g carbs)

Panera Bread’s Asian Sesame w/ Chicken salad. Packing a punch with 290 calories, this bowl is dripping in flavor and nutrition. It’s a vibrant mix of fresh greens, tender chicken, and those irresistible sesame seeds, and wonton strips, all drizzled in a savory sauce that’ll make you say, “More, please!” But remove the almonds and ask for light dressing to save your macros.

Those 26 grams of protein? Let that power you through that next workout. With 21g of carbs, you’ll have all the energy you need to take on whatever adventure awaits. So next time you want to fuel your day the cool way, slide into Panera and order this epic salad.

All salads come in whole or half-size. Half-size would be half the macros stated above.

Green Goddess Cobb Salad w/ Chicken, Light Dressing, No Bacon (390 calories, 33g protein, 20g fat, 23g carbs)

Let’s talk about a legit game-changer in the salad scene – Panera Bread’s Green Goddess Cobb Salad w/ Chicken. This ain’t your basic salad; it’s packed with vibrant vibes and bold flavors! Drizzle with a light dressing to add that zing. It’s loaded with fresh greens, grape tomatoes, pickled red onions, avocado, and antibiotic-free chicken. You can remove the bacon for the best macro-friendly option. It’s the ultimate feast for when you want to eat good and feel even better.

We’re talking 460 calories that won’t completely destroy your goals. Pumped with a whopping 33g of protein, it’s the perfect fuel for those post-gym selfies and TikTok dance challenges. With a balanced 20g of fats and 24g of carbs, you get a nutritionally lit meal that tastes just as good as it looks.

All salads come in whole or half-size. Half-size would be half the macros stated above.

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Chicken Noodle Soup – Bowl (100 Calories, 9g protein, 1g fat, 13g carbs)

Craving something warm, delicious, and not too heavy on calories? Look no further than Panera Bread’s Chicken Noodle Soup. Dive into tender chunks of chicken, perfect curly egg noodles, homemade chicken broth, sliced carrots, celery, and herbs that are bursting with flavor.

With just 100 calories, this soup is a total game-changer for those watching their macro intake, but that’s not all. It’s packed with a whopping 9g of protein, perfect for fueling those active lifestyles or post-gym hunger. And guess what? It’s super light on the fats with just 1g! The 13g carbs give you just enough energy without feeling overloaded. If you want a smaller portion, ask for a cup size of 40 calories less.

Turkey Chili – Bowl (300 calories, 21g protein, 10g fat, 31g carbs)

If you’re in the mood for something both hearty and healthy, let’s talk about the Turkey Chili Bowl. With 300 power-packed calories, this bowl is more than just a pretty face. Inside, a medley of dark-meat turkey, chickpeas, kidney beans, and veggies, all swimming in a spicy, savory ancho and pasilla tomato broth. It’s the kind of meal that warms you up from the inside and keeps you going.

We’re talking a solid 21g of protein, perfect for those post-workout gains or to keep you fueled during those marathon gaming sessions. The 10g of fat? Just enough to give it that rich, satisfying taste, without overdoing it. And those 31g of carbs are gonna keep your energy levels on point whether you’re hitting the books, the gym, or the dance floor.

For an even more macro-friendly option with 100 fewer calories, order the cup size. Next time you’re looking for a meal that’s both delicious and nutritious, give this Turkey Chili Bowl a go. Trust us; it’s really the MVP.

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Smokehouse BBQ Chicken Sandwich 1/2 size w/ No Cheese, Light Frizzled Onion, Light BBQ Sauce (260 calories, 17g protein, 4g fat, 36g carbs)

Meet the Smokehouse BBQ Chicken Sandwich (1/2 size), but with our macro-friendly twist – no cheese, light on that frizzled onion, and just a kiss of BBQ sauce. Why? Because we’re all about those bold flavors without overloading on the extras.

This bad boy packs a punch with a lean 260 calories, making it the perfect grab for your macro-friendly lifestyle. With a hearty 17g of protein, it’s got your back through all those study sessions and binge-watching nights. And with just 4g of fat and 36g of carbs, it’s the ideal mix of satisfying and wholesome. So, the next time you’re craving some BBQ goodness, remember this custom sandwich. It’s flavorful, and just right for the modern-day hustler in you!

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Deli Turkey Sandwich 1/2 size w/ Light Mustard (270 calories, 17g protein, 6g fat, 37g carbs)

Panera’s Deli Turkey Sandwich (1/2 size) is where it’s at. Ditch those bland sandwiches and level up with this juicy oven-roasted turkey delight, paired with a zesty light mustard and rustic sourdough that’ll make your taste buds dance! Inside we also got the essentials of a great turkey sub; emerald greens, red onions, and sliced tomato with a splash of salt and pepper.

A lean 270 calories – perfect for when you’re balancing that fitness grind with your foodie passion. With a solid 17g of protein, it’s gonna keep those energy levels for all your adventures. And, the combo of 6g fat and 37g carbs ensures it’s both filling and flavorful. Whether you’re grabbing a quick lunch between classes or chilling with friends, this sandwich is the perfect blend of tasty and healthy. Snap it, eat it, love it!

For all those Ham lovers, take advantage and substitute the turkey for Panera Bread’s black forest ham while achieving the same macros stated above.

Toasted Frontega Chicken Sandwich 1/2 size w/ Double Chicken, Light Chipotle Sauce, No Cheese (360 calories, 29g protein, 11g fat, 38g carbs)

Dive into Panera’s Toasted Frontega Chicken Sandwich – but not just any version, this is the ultimate remix! Imagine double the smoked, pulled chicken that’s been raised without any of those pesky antibiotics.

We’re talking about a protein-packed powerhouse with 29g of muscle-building goodness. On top is fresh basil, red onions, and mouth-watering tomato. Then there’s that drizzle of smoky chipotle sauce bringing the heat but not overpowering the vibe.

And guess what? We’ve ditched the cheese to keep it lean and mean, making the entire treat just 360 calories. With 11g of fat and 38g of carbs, this sandwich is perfectly balanced for those of you always on the move, whether you’re heading to a gig, skateboarding in the park, or just chillin’ with friends. Next time you’re at Panera, skip the usual and grab this epic twist on a classic.


Greet Yogurt w/ Mixed Berries Parfait (250 calories, 16g protein, 9g fat, 29g carbs)

Ready to elevate your macro-friendly Panera Bread Experience? Head there bright and early in the morning for this absolute gem called the Greek Yogurt with Mixed Berries Parfait. Dive into layers of velvety Greek yogurt, kissed with a hint of honey, harmoniously blending with vibrant mixed berries. It’s a symphony of natural sweetness and tang, all layered beneath a crunchy canopy of maple butter pecan granola.

At 250 calories, with a whopping 16g of protein, this snack is designed to fuel your adventures and keep those hunger pangs at bay. With just 9g of fat and 29g of carbs, it’s a perfect balance for those who crave both taste and health. Whether you’re sprinting to work, that morning class, or just vibing with your morning playlist, and decide to make a stop at Panera Bread, make the Greek Yogurt with Mixed Berries Parfait your go-to morning ritual.

Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat (350 calories, 19g protein, 14g fat, 39g carbs)

Meet your new favorite macro-friendly breakfast from Panera Bread – the Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat. Now, let’s dive into the details. Starting with fresh avocado for those good-for-you fats. Pair that with fluffy egg whites, white cheddar cheese, fresh spinach, tomato, and you’re in for a protein-rich treat that’ll keep your energy levels soaring. It’s sandwiched between a wholesome multigrain bagel flat that adds just the right amount of carbs to fuel your day.

Oh, and did we mention it’s just 350 calories? Yup, that’s right! It’s a satisfyingly delicious dish that won’t crash your health goals. To save more calories, remove the cheese. So, next time you’re thinking of a grab-and-go breakfast or a post-gym snack, remember this beauty when you stop by Panera Bread.

Egg & Cheese on Ciabatta (360 calories, 20g protein, 16g fat, 40g carb)

Looking to kick-start your day with a meal that’s both delish and aligned with your macro-friendly goals? Dive into Panera Bread’s Egg & Cheese on Ciabatta. This bad boy packs a moderate 360 calories, but here’s where it gets interesting for all you macro trackers: a commendable 20 grams of protein to fuel your muscles, a balanced 16 grams of healthy fats to keep you satiated, and 40 grams of carbs for that much-needed energy boost.

It’s all bundled in a soft, artisanal Ciabatta bread that’s got a blend of enriched flour, bringing a touch of craft to your meal. So, whether you’re heading to a workout, a class, or just lounging with friends, this sandwich is your ticket to combining taste and nutrition goals. Food for the soul that’s kind to the waistline – what more could a young go-getter ask for?

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Condiments & Sides

ItemsCaloriesTotal FatTotal CarbsTotal Protein
Apple Cider Vinegar BBQ Sauce2004g0
Asian Sesame Vinaigrette904g2g0
Buffalo Sauce101g1g0
Ceasar Dressing17018g2g1g
Chipotle Sauce10010g2g0
Garlic Aioli11012g00
Greek Goddess Dressing807g4g2g
Lemon Tahini Dressing707g2g1g
French Baguette1800.5g36g7g
Seasonal Fruit Cup60017g1g
Hard Boiled Eggs – 2 pack15011g1g13g
Strawberry Squeezable Yogurt501g8g2g
Mixed Berry Squeezable Yogurt501g8g2g


Panera Bread is not just about the bread; it’s about choices that serve your taste and your fitness goals. These are our top 10 macro-friendly choices anytime we decide on a trip to this fast food/cafe fusion restaurant.

Next time you’re vibing in front of that Panera menu, flashback to this guide and level up your food game. We’re all about that balance, and we’re here cheering you on. Stay fresh, fam!

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