15 High Protein Panera Options for Gym Goers

Are you looking to get some protein in at your local Panera Bread?

Scrolling through Panera’s nutrition information can be a headache and that’s why we did the dirty work for you!

Whether it’s finding foods you like or foods to fit your macros, we’ve got you covered!

We sorted through their menu to find high protein Panera options so you can reach your protein goals.

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Breakfast

If you’re looking to start your morning at Panera, then most of the higher protein items are going to be a bagel or some type of sandwich.

While they are high in protein, they are all higher in carbs as well (they’re called Panera Bread for a reason). So if you’re on a keto diet or looking to lower your carbs, it might be better to go somewhere else for breakfast.

Aside from that, if you’re main focus is just to keep your protein numbers high, here are the higher protein items from their breakfast menu:

Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

Egg & Cheese on Brioche

Bacon, Egg & Cheese on Artisan Ciabatta

Sausage, Egg & Cheese on Brioche

Sausage, Egg & Cheese on Asiago Bagel

Salads

Of everything on Panera Bread’s menu items, their salad is one of the best for low carbs and lower calories while still providing a great amount of protein.

If you’re looking to keep the calories lower, then try to use less than the whole serving of dressing or even keep it off your plate.

These are the higher protein salad items you can try:

Green Goddess Cobb with Chicken

Southwest Caesar Salad with Chicken

Asian Sesame with Chicken

Entrees

If you aren’t feeling a sandwich, the entrees are going to be your best bet for hot food with high protein.

Of the 3 items you’re about to see, the teriyaki chicken and broccoli bowl will have the better macros in my opinion.

It has the highest amount of protein (46g) and the lowest amount of calories, carbs, and fats compared to the other 3. It’s also an overall healthier meal based on nutrients and ingredients.

But we all have different macros and goals so here are the best high-protein options for the entrees at Panera Bread:

Teriyaki Chicken & Broccoli Bowl

Broccoli Cheddar Mac & Cheese – Bread Bowl

Pepperoni Flatbread Pizza

Sandwiches

Most of Panera’s sandwich options are high in protein assuming you get the whole sandwich. So if there’s a sandwich you like, you might already be getting a good amount of protein to begin with.

To help boost the protein numbers, you can get your sandwiches with the Whole Grain Lahvash.

This bread has the most grams of protein (12g) out of all the bread options and only has 170 calories.

But if you’re primary focus is to get in as much protein as possible, here are the sandwich options that had the highest amount from their menu.

Chicken Cordon Bleu Melt on Baguette

Chicken & Pepperoni Mozzarella Melt on Baguette

Bacon Turkey Bravo on Tomato Basil

Sides and Dessert

One of my favorite things about Panera bread is the sides because they’re free when you get an entree.

If you’re looking to keep the calories low, grab some fruit or skip the side entirely.

As far as protein goes, the free side portion of the French baguette has the highest amount of protein (7g) compared to the rest.

You can also grab the Greek yogurt with mixed berries parfait if you want a sweet treat after or with your meal. It has 16g of protein and you won’t feel as guilty compared to grabbing a big ass cookie.

French Baguette

Greek Yogurt with Mixed Berries Parfait

Fit your Macros

We all have different goals, diets, and macros we have to work with so here are a few ways to help you hit the right numbers:

Under 500 Calories

For my weight loss people out there, to keep the calories as low as possible you can either get no side, a bowl of fruit, or even an apple.

You can also get the half portions or you can grab any of these full sandwich options that are under 500 calories already:

Food Items	Calories	Protein	Carbs	Fats
Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat	340	19g	46g	14g
Egg & Cheese on Brioche	390	21g	32g	20g
Asian Sesame with Chicken	410	29g	26g	22g
Bacon, Egg & Cheese on Artisan Ciabatta	440	24g	40g	21g
Green Goddess Cobb with Chicken	480	37g	25g	27g

800 Calories or More

For my hard gainers out there looking to gain weight, these high-calorie options are perfect for the bulk:

Food Items	Calories	Protein	Carbs	Fats
Sausage, Egg & Cheese on Asiago Bagel	820	33g	57g	51g
Bacon Turkey Bravo on Tomato Basil	1000	54g	104g	41g
Broccoli Cheddar Mac & Cheese (Bread Bowl)	1040	39g	157g	28g
Chicken Cordon Bleu Melt on Baguette	1040	73g	121g	30g
Pepperoni Flatbread Pizza	1060	43g	95g	55g
Chicken & Pepperoni Mozzarella Melt on Baguette	820	33g	57g	51g

20g or Less Fat Options

If you’re looking to keep your daily fat intake on the lower side, here are the options that are 20g or less:

Food Items	Calories	Protein	Carbs	Fats
Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat	340	19g	36g	14g
Teriyaki Chicken & Broccoli Bowl	610	46g	69g	17g
Egg & Cheese on Brioche	390	21g	32g	20g

30g or Less Carbs Options

While these aren’t keto-friendly, these are the lower-carb options on the list:

Food Items	Calories	Protein	Carbs	Fats
Southwest Caesar Salad with Chicken	630	32g	21g	47g
Green Goddess Cobb with Chicken	480	37g	25g	27g
Asian Sesame with Chicken	410	29g	26g	22g

References:

https://www.panerabread.com/content/dam/panerabread/documents/nutrition/Panera-Nutrition.pdf