Who says a salad can’t be the most satisfying thing on the menu?
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Panera is a fast-food chain with a menu full of options that can support your health goals.
- Dietitians recommend the Green Goddess Chicken Cobb Salad as a nutritious option at Panera.
- With fiber, protein and healthy fats, this salad will keep you satisfied and support your health goals.
Panera is one of the few fast-food chains with a menu full of nutrient-rich options. But with salads and sandwiches that can be loaded with unhealthy ingredients—and no shortage of pastries and sugary drinks—figuring out what’s actually healthy isn’t always easy.
Fortunately, there are plenty of nutritious choices on the menu. In fact, dietitians are raving about the Green Goddess Chicken Cobb Salad and its abundance of fresh greens, healthy, satisfying fats and impressive protein content that keeps you full. Keep reading to learn what makes this salad stand out and how to make any Panera order fit into your health goals.
Why the Green Goddess Chicken Cobb Salad Is Dietitians’ Top Choice
It’s Loaded with Veggies
While a sandwich may include a veggie or two tucked between slices of bread, this salad is overflowing with fresh greens, tomatoes and pickled red onions. “As a dietitian, I love that this order at Panera is packed with veggies,” says Caroline Thomason Bunn, RD, CDCES.
A large body of research suggests that regularly eating vegetables is associated with a lower risk of several chronic diseases, including heart disease, type 2 diabetes and certain cancers. In fact, studies have also found that people who eat more fruits and vegetables tend to live longer than those who eat less. Enjoying this salad will help you work toward your daily vegetable goals while increasing your intake of fiber, antioxidants and protective bioactive compounds abundant in veggies.
It’s a Good Source of Healthy Fats
The avocado on this Cobb Salad adds the best creamy texture and heart-healthy monounsaturated fats. “These are the same types of fats found in foods like olive oil and nuts and have been associated with supporting healthy cholesterol levels and overall heart health when they replace more saturated fats in the diet,” explains Thomason Bunn.
Research suggests that people who eat avocados regularly tend to have a lower risk of heart disease than those who rarely eat them.
Avocados also provide fiber (responsible for about 4 of the 7 grams of fiber in this salad!), as well as other beneficial nutrients and plant compounds. Together, these components may help support healthy lipid levels, reduce inflammation and promote healthy blood vessel function and insulin sensitivity.
It’s Packed with Protein
While protein is high on the priority list for many people, it can be hard to find a salad that’s got enough of it. The Green Goddess Cobb Salad is an exception. “It’s a high-quality source of protein, with 40 grams per serving from ingredients like grilled chicken and egg. That protein can help make the meal feel satisfying and more filling,” says Lauren Manaker, M.S., RDN, LD.
With 40 grams of protein per serving, this salad delivers more protein than many fast-food meals. Because the protein comes primarily from lean sources, the salad contains only 7 grams of saturated fat, which is 31% of the recommended daily limit on a 2,000-calorie diet. This makes it a relatively balanced option for those looking to prioritize protein while being mindful of saturated fat intake.
It’s Rich in Fiber
This salad contains 7 grams of fiber, making it a meaningful source of an important nutrient that most Americans don’t get enough of. Current guidelines recommend about 25 grams of fiber daily for women and 38 grams for men. “Most Americans aren’t eating enough fiber, and focusing on veggie-packed meals like salads at lunch is an easy fiber-boosting habit,” says Thomason Bunn. In fact, the average person in the U.S. gets only 17 grams of fiber each day.
Not only does fiber help protect against chronic conditions—such as heart disease, type 2 diabetes and certain cancers—but it also supports a diverse gut microbiome and is associated with healthy body weight.,
To get even closer to your daily fiber goal, Thomason Bunn recommends pairing the salad with an apple, which boosts the meal’s fiber content to 12 grams.
Nutrition Information
Here are the nutrition facts for a whole serving of this popular Panera salad:
- Calories: 580
- Carbs: 30 g
- Fiber: 7 g
- Protein: 40 g
- Total fat: 34 g
- Saturated fat: 7 g
- Sodium: 1,980 mg
- Total sugars: 15 g
While this salad has many benefits, there is one thing you’ll want to watch out for. “It’s pretty high in sodium, coming in at almost 2,000 milligrams, so that’s something to keep in mind if you’re trying to be more aware of sodium across the day,” says Manaker. You may want to order the half-size option, or edit the order to remove bacon and use a light amount of dressing if you’re monitoring your sodium intake.
Tips for Ordering a Healthier Meal at Panera
The Green Goddess Chicken Cobb Salad not your thing? No problem. Here are a few tips on ordering a more nutrient-rich meal from Panera.
- Prioritize protein. It can be difficult to find takeout meals that deliver both veggies and protein, but choosing options that include both will help you feel fuller and more satisfied after your meal. “Choose meals that include chicken, turkey, eggs, beans or Greek yogurt to help keep you fuller longer and support steady energy levels,” says Thomason Bunn.
- Choose fruit as your side. When you’re ordering a sandwich, soup or salad, consider swapping your usual side for fruit. It’s an easy way to add a serving of fruit to your day while also boosting your fiber intake.
- Take advantage of the You Pick Two. The You Pick Two option at Panera allows you to pair smaller portions of two menu items, making it easier to build a balanced meal. Consider pairing a sandwich or soup with a salad to add more vegetables and variety to your order.
- Customize it to fit your needs. Most orders allow you to omit certain toppings or choose a lighter serving. You may want to choose light dressing or skip certain ingredients depending on your unique health needs. Looking at the menu and nutrition facts online before ordering can help you make choices that work best for you.
Our Expert Take
The votes are in: The Green Goddess Chicken Cobb Salad from Panera is a favorite among dietitians. With its abundance of mixed greens, tomatoes and red onions, it provides a good amount of vegetables along with 40 grams of protein, 7 grams of fiber and a boost of heart-healthy fats. Panera makes it easy to choose a nourishing meal by offering smaller portion sizes of your favorites, allowing you to modify your order, and offering a side of fruit for a boost of fiber and antioxidants. If you’re looking for a salad at Panera that will fill you up, help you eat more veggies and support your health goals, you may want to try this order.
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