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 Information |
 Einstein Bros Bagels Nutrition Information |
 Corner Bakery Nutrition Information |
Panera Bread Nutrition Information
Panera Hidden Power Menu |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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 |
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| (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!