Healthy Things to Eat for Lunch at Your Favorite "Fast Casual" Restaurants

Remember when fast food meant a burger and fries, pizza, or tacos? Remember when sandwiches were tuna, egg salad, or ham & swiss? That was so 20th century. There are now healthy things to eat for lunch, even on the go!

Of course, if you’ve been following along, you know that Applebee’s Turkey Sandwich is not on this list. Neither is this fast food hamburger.

These days, “fast casual” restaurants offer hearty soups, substantial salads, and gourmet sandwiches, often in cozy settings with comfy seats, soothing music, Wi-Fi, and maybe even a  fireplace. Here’s how to make the best of a very salty situation.

Food Scoop Video: What to order at fast casual sandwich shops

In this Food Scoop, Paige and Lindsay show you the best healthy things to eat for lunch at fast casual sandwich shops. Watch this video to learn what to order at Panera, Einstein Bros Bagels, and Corner Bakery.

Update: Panera no longer offers the Power Chicken Hummus Bowl or other items from their Hidden Power Menu. Please let them know you’d like them to bring these items back!

Click for Nutrition Information and Calorie Charts

Panera Bread Nutrition InformationPanera Bread Nutrition Information Einstein Bros Bagels Nutrition InformationEinstein Bros Bagels Nutrition Information Corner Bakery Nutrition InformationCorner Bakery Nutrition Information

Panera Bread Nutrition Information

Panera Hidden Power Menu


(full size) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Steak Lettuce Wraps 230 4 250 28
Mediterranean Roasted Turkey Salad 300 3 780 27
Mediterranean Chicken Salad 400 5 480 37

Panera Broth Bowls


(full size) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Soba Noodle with Edamame Blend 370 1 1,340 17
Lentil Quinoa with Egg 380 3 1,310 19
Soba Noodle with Chicken 390 2 1,340 31
Lentil Quinoa with Chicken 410 2 1,390 34

Panera Salads


(half size, with dressing) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Classic 80 1 70 1
Power Chicken Hummus Bowl 140 1 250 13
Classic with Chicken 150 1 160 14
Caesar 160 4 240 5
Greek 180 4 600 4
Asian Sesame Chicken 210 2 250 16
Chicken Caesar 220 4 330 17
BBQ Chicken 230 2 280 15
Thai Chicken 240 2 450 20
Greek with Chicken 240 4 690 17
Fuji Apple Chicken 280 4 310 16
Chicken Cobb with Avocado 320 6 520 21
Steak & Blue Cheese 340 7 470 18

Panera Panini & Sandwiches


(half size, as served unless noted) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Smoked Turkey Breast on whole grain 140 0 700 14
Mediterranean Veggie on whole grain 160 2 420 7
Tuna Salad on whole grain 190 1 500 13
Smoked Turkey Breast 220 0 890 16
Roasted Turkey & Avocado BLT on whole grain 220 2 440 19
Napa Almond Chicken Salad on whole grain 240 2 280 12
Roasted Turkey & Avocado BLT 250 2 480 19
Tuna Salad 260 2 550 14
Mediterranean Veggie 280 2 720 10
Smoked Ham & Swiss 290 5 1,120 21
Classic Grilled Cheese 290 7 720 13
Napa Almond Chicken Salad 340 2 570 15
Smokehouse Turkey Panini 360 6 1,300 27
Sierra Turkey 390 4 950 20
Frontega Chicken Panini 390 4 1,040 23
Bacon Turkey Bravo 390 5 1,460 26
Asiago Steak 400 9 670 25
Chipotle Chicken Panini 420 6 1,090 27
Tomato & Mozzarella Panini 430 6 860 16
Fontina Grilled Cheese 430 13 770 21
Steak & White Cheddar Panini 480 8 910 26
Italian Combo 490 8 1,420 29

Panera Flatbread Sandwiches


(1 flatbread) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Mediterranean Chicken 310 5 550 8
Turkey Cranberry 310 6 470 13
Southwestern Chicken 380 6 550 9
BBQ Chicken 380 8 960 12

Panera Soups


(8 oz. cup) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Chicken Noodle 80 0 960 6
Garden Vegetable with Pesto 90 0 560 3
Black Bean 150 0 750 11
Turkey Chili 190 1 710 14
Bistro French Onion 200 5 1,150 8
Cream of Chicken & Wild Rice 210 6 980 6
Broccoli Cheddar 220 9 930 9
Baked Potato 230 9 820 5
Creamy Tomato 330 12 510 6
New England Clam Chowder 480 27 680 6

Panera Pastas


(full size unless noted) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Mac & Cheese, half size 490 13 1,020 17
Chicken Sorrentina 780 10 2,600 36
Tortellini Alfredo 790 18 2,430 29
Chicken Tortellini Alfredo 840 19 2,930 40
Pesto Sacchettini 930 13 1,570 29
Mac & Cheese 980 26 2,030 34

Panera Sides


(8 oz. cup) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Apple 80 0 0 0
Kettle-Cooked Potato Chips 150 1 170 2
Sprouted Whle Grain Roll 170 0 360 7
Baguette 180 0 440 6
Soft Dinner Roll 190 2 300 6

Einstein Bros Bagels Nutrition Information

Einstein Bros Salads


(with dressing) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Chicken Caesar 290 4 860 22
Strawberry Chicken 320 2 350 16
Chicken Club 390 7 910 17

Einstein Bros Thintastic Lunch Sandwiches


(1 sandwich) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Chicken Pesto 340 5 750 25
Club 370 3 1,120 28

Einstein Bros Deli Sandwiches


(1 sandwich) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Albacore Tuna Salad 480 3 620 23
Turkey & Cheddar 480 4 1,450 31
Ham & Swiss 510 6 1,960 30
Chicken Salad 540 3 670 27

Einstein Bros Signature Sandwiches


(1 sandwich) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Veg Out 430 8 690 13
Nova Lox 460 10 1,140 26
Tasty Turkey 540 11 1,310 32
Turkey Club Mex 560 7 1,730 34
Honey-Glazed Smoked Salmon 560 10 1,220 23
Turkey, Bacon & Avocado 680 7 1,660 31
Bavarian Chicken 750 13 1,740 38
Napa Valley Chicken 760 12 1,250 32

Einstein Bros Panini


(1 panini) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Spinach & Artichoke Chicken 640 14 1,670 44
BBQ Chicken 680 10 2,080 41
Italian Chicken 720 11 1,870 45
Turkey Club 770 12 2,230 42

Einstein Bros Favorites


(1 each) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Turkey Melt 500 8 1,560 36
Bagel Pizza with pepperoni 520 11 1,330 27
Original Bagel Dog 610 11 1,620 22
Asiago Bagel Dog 620 12 1,650 23

Einstein Bros Soups


(14 oz. bowl) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Chicken Noodle 170 1 1,550 10
Turkey Chili 260 2 1,500 20
Broccoli Cheddar 470 19 1,910 21

Einstein Bros Sides


(1 each) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Fresh Fruit 120 0 20 2
Lay’s Oven Baked Original Potato Crisps 130 0 150 2
Potato Salad 160 3 360 1
SunChips Harvest Cheddar 210 2 310 3
Lay’s Classic Potato Chips 240 2 250 3

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Corner Bakery Nutrition Information

Corner Bakery The Trio Specialty Salads


(choose 3) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Seasonal Fruit Medley 70 0 10 1
Asian Edamame 90 1 560 4
Quinoa & Pico 110 0 280 2
Toasted Sesame Kale 110 1 390 3
Cavatappi Pasta Salad 150 2 380 6
Mozzarella Tomato Arugula 160 5 240 6
Southwest Avocado 220 3 300 3
D.C. Chicken Salad 250 2 530 14
Tuna Salad 260 3 520 20

Corner Bakery Signature Salads


(cafe size, with dressing) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Spinach Sweet Crisp 240 3 270 6
Asian Wonton 250 1 1,050 20
Caesar 350 6 680 9
Kale Caesar 360 6 680 9
Chopped 390 8 1,160 22
Harvest 400 6 740 11
Santa Fe Ranch 410 5 1,100 21

Corner Bakery Mom’s Sandwiches


(half size, w/o condiments) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Smoked Ham 210 3 1,150 14
Smoked Turkey 230 0 960 17
Grilled Chicken 250 0 630 22
Tuna Salad 310 2 620 18

Corner Bakery Signature Sandwiches


(half size) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Chicken Pesto 300 1 980 20
D.C. Chicken Salad 310 1 770 14
Tomato Mozzarella 310 7 840 13
Ham or Turkey Pretzel 330 4 1,760 18
Uptown Turkey 360 3 1,350 21

Corner Bakery Grilled Panini


(half size) Calories Saturated Fat (g) Sodium (mg) Protein (g)
California Grille 330 6 650 14
Chicken Pomodori 380 6 1,070 24
Club Panini 390 7 1,460 21

Corner Bakery Homemade Soups


(10 oz. cup) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Mom’s Chicken Noodle 140 2 1,080 8
Tuscan White Bean 180 1 1,020 7
Cheddar Broccoli 360 16 1,270 12
Lemon Chicken Orzo 370 17 1,110 10
Loaded Baked Potato 400 17 1,020 13

Corner Bakery Hearty Pastas


(cafe size) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Mac & Three Cheese 530 16 760 21
Pesto Cavatappi 600 14 770 27
Chicken Carbonara 620 16 1,050 33

Corner Bakery Sides


(1 each) Calories Saturated Fat (g) Sodium (mg) Protein (g)
Carrots 40 0 70 1
Focaccia Roll or Garlic Bread 110 1 240 3
Bakery Chips 150 1 140 2

What are your favorite healthy “fast casual” lunches? Share your favorites with us and our readers in a comment below!

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