The 12 Healthy Meals You Should Order at Panera — and Yes, There Are Low-Carb Options

Lean egg whites and veggies bring great nutritional content to this 410-calorie breakfast sandwich. With healthy fats from avocado, 21 grams of protein, and seven grams of fiber, this sandwich's only downfall is the carb content, which comes from a sprouted grain "bagel flat." And let's be honest, unless you're cutting out carbs, a sprouted grain bagel isn't the worst thing in the world.

Yes, you read that correctly: quinoa oatmeal at a fast food restaurant. We can talk all day about how much we love oatmeal and how good it is for weight loss and sleep, but once you add the protein powerhouse quinoa into the mix, this bowl is an unstoppable force of nutrition. Low in sodium and fat and high in fiber, protein, feel-good nutrients, and "the good kind" of carbohydrates (complex, not simple), this is a solid breakfast choice (and it really looks delicious).

Lentils, quinoa, and brown rice are here and they're ready to rock your lunchtime plans. This fiber-full soup is high in protein (17 grams) and only adds up to 340 calories. It has a good amount of carbs (44 grams), but that's coming from the quinoa and organic brown rice, both considered healthy carbs. The kale and spinach add a colorful superfood boost, too!

Look, this isn't rocket science — any food that has "10-vegetable" in the title is probably a healthy choice. This hearty soup is overflowing with veggies — including swiss chard, tomatoes, corn, carrots, and bell peppers — which packs it full of vitamins while keeping the calorie count down to 100. Chickpeas, black chia, and sprouted brown rice round out this meal nicely and keep you fully satisfied.

This bowl is full of protein and healthy fats (thanks, extra virgin olive oil!), and if you get the dressing on the side, you'll be better able to control the fat content. Cucumbers, kale, kalamata olives, red and golden quinoa, almonds, and kale all add significant nutritional value to this Mediterranean-inspired dish.

Egg whites, cheese, white beans, spinach, and tomatoes all wrapped up in a whole grain flatbread — it's hard to go wrong with this flavorful, protein-packed wrap. And for how filling it is, you'd never guess that this savory breakfast option has just 270 calories.

Panera makes this beloved comfort food nice and healthy by keeping it to just 21 grams of carbohydrates and 170 calories, letting the veggies and chicken take center stage. It's filling, healthy, and so warm and savory, just like mom used to make.

Sometimes it's hard to choose a salad over piping hot soups and sandwiches, but this seasonal greens salad is so fresh and colorful, we're just about tempted. Just look at that leafy green mix: arugula, kale, romaine, and radicchio blend topped with tomatoes, cucumbers, red onions, and a balsamic dressing. Yum — and for all those vitamins, it's only 180 calories.

Although flatbread (aka pita) doesn't have any fewer carbs or calories than regular bread, this BBQ chicken flatbread sandwich still falls under our healthy category thanks to the smoked chicken and spinach it's got packed inside. At 24 grams of protein and 400 calories — not bad for a sandwich — this flatbread is even healthier if you ask for dressing on the side.

Don't let the 46-gram carb count scare you away from this nutritious broth bowl: those carbs are coming straight from the buckwheat noodles, which is one of the best grains for weight loss. The impressive amount of veggies doesn't hurt either, especially the edamame, which at 18 grams of protein per serving is one of the highest-protein vegetables out there.

At 540 calories and 64 grams of carbs, this turkey sandwich is a bigger meal than some of the others on this list. But if you're craving a sandwich and some bread (and you're at Panera, so . . . you probably are), the classic turkey sandwich is a wholesome choice: 37 grams of protein, plus fresh tomatoes, greens, and onions to hit your veggie quota.

It's easy for the sugar count of a smoothie to climb up fast, and with 47 grams, this green passion smoothie is no exception. But it's also packed with spinach and purees of peach and mango, giving you a healthy dose of leafy greens and some natural sweetness to round off your soup and sandwich combo.