Last Updated on September 27, 2026 by Mandy Tyler, M.Ed., RD, CSSD, LD
Panera High-Protein Options for Athletes
Panera Bread® is a popular restaurant that many athletes and sports teams frequently visit for a quick meal. It can be helpful for athletes to know what Panera high-protein menu items can support them with meeting their nutrition needs.
Let’s take a look at the protein nutrition needs of athletes. Then we will explore the Panera menu for high-protein options that athletes can enjoy as part of their sports nutrition meal plan.
Protein Needs of Athletes
Including protein in the diet is important for athletes. Protein has many essential roles in the body, including supporting athletes with building and repairing lean muscle mass.
Spread Protein Intake Throughout the Day
To get the most benefit from protein intake, athletes are encouraged to consume protein throughout the day with several meals and snacks. Athletes should aim to consume ~0.25-0.3 grams of protein per kg of body weight at each eating occasion (1, 2).
As a general guide, athletes should plan to eat ~25-30 grams of protein at each meal/snack. In addition, athletes should also include protein in their post-workout meal to support their recovery nutrition needs.
Pro Tip: As a reminder, eating protein alone will not result in muscle gain. Protein intake must be combined with a well-planned strength and conditioning program to promote muscle growth.
Building a Healthy Meal
In addition to protein, athletes looking to build a healthy meal at restaurants should focus on including foods that provide a good source of carbohydrates and provides healthy, unsaturated fats.
With the meal, athletes should also include a nutritious beverage, such as water, low-fat milk, or 100% fruit/vegetable juice, to support their hydration needs.
What is Panera Bread?
Panera Bread® is a fast casual restaurant with locations throughout the United States and Canada.
The restaurant offers a variety of freshly baked breads, bagels, and pastries, along with a café menu featuring salads, soups, sandwiches, and bowls.
Panera focuses on providing menu items that use healthy, high-quality ingredients. In addition, Panera is committed to protecting the planet and reducing environmental impact.
Panera High Protein Options for Athletes
Let’s now explore the Panera menu for high-protein items athletes can enjoy with their meals. For the purposes of this blog, we will look at items at Panera that provide a good source of protein and ≤10 grams of saturated fat.
All the nutrition information included in this article comes from the Panera Bread® website. Menu options and nutrition information may change as products are updated. For the most current nutrition information, refer to the Panera Bread website.
A Note on Sodium in Panera High Protein Menu Items
It is important to note that many of the Panera menu options discussed below are also high in sodium. In general, consuming sodium in the diet can help athletes with replacing the sodium lost in sweat.
However, athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Panera High Protein Breakfast Options
Panera offers several options at breakfast that can help athletes with meeting their protein needs.
Athletes may consider ordering two menu items or a beverage containing protein to create a healthy breakfast that provides the energy and protein needed for the upcoming day.
Panera’s Garden Avo & Egg White Sandwich
The Garden Avo & Egg White breakfast sandwich is a great option for athletes to enjoy at breakfast.
The breakfast sandwich includes egg whites, white cheddar, fresh avocado, and tomatoes served on a multigrain bagel flat. The avocado adds healthy, unsaturated fats, as well as fiber, vitamins, and minerals to the breakfast sandwich.
- Garden Avo & Egg White Sandwich: 18 grams protein
This breakfast sandwich contains less saturated fat and is a healthier choice than Panera’s breakfast sandwiches that include bacon or sausage.
Pro Tip: Athletes looking to increase the protein content of the sandwich can order an additional serving of egg whites (6 grams of protein) on the sandwich.
Panera’s Ciabatta Ham, Egg & Cheese Sandwich
The Ciabatta Ham, Egg & Cheese breakfast sandwich is another good option for athletes looking to add protein to their breakfast.
The sandwich features a folded scrambled egg, white cheddar cheese, and black forest ham served on ciabatta bread.
- Ciabatta Ham, Egg & Cheese Sandwich: 25 grams protein
Pro Tip: I would suggest athletes request the addition of veggies, such as tomato and spinach, when ordering the sandwich to boost the nutrient content of their breakfast.
Panera’s Greek Yogurt with Berries Parfait
Another great high-protein breakfast option at Panera is the Greek yogurt with berries parfait.
The parfait includes a base of Greek yogurt topped with fresh strawberries, as well as granola made with whole grain oats.
- Greek Yogurt with Berries Parfait: 15 grams protein
Pro Tip: The parfait is a great option for athletes to order as a side with their meal or to order to-go and enjoy later in the day as a healthy snack.
Beverages Providing Protein at Panera
Another great way to add protein to your breakfast at Panera is with a nutritious beverage.
Panera offers a variety of fruit smoothies that are made with Greek yogurt and contain protein.
- Mango Smoothie with Greek Yogurt (16 fl oz): 13 grams protein
- Strawberry Smoothie with Greek Yogurt (16 fl oz): 12 grams protein
- Strawberry Banana Smoothie with Greek Yogurt (16 fl oz): 7 grams protein
Athletes can also order Horizon® Organic reduced-fat milk or reduced-fat chocolate milk with their meal. Each 8 fl oz container of milk provides 8 grams of protein.
Similar to eggs, milk is a source of high-quality protein. Milk also provides calcium and Vitamin D, which are important nutrients to support an athlete’s bone health.
Panera High Protein Sandwiches
Panera offers several sandwich options that provide a good source of protein. With the sandwich, athletes should select a healthy side, such as a fresh fruit cup, apple, banana, or Greek yogurt parfait.
When ordering the sandwich, athletes should request the dressing or sauce (i.e., mayonnaise, aioli, signature sauce) be served on the side. This allows the athlete to control the amount of the dressing/sauce added to their sandwich.
High Protein Sandwich Options at Panera
Sandwich options at Panera that provide a good source of protein and ≤10 grams of saturated fat include:
- Smokehouse BBQ Chicken on Ciabatta: 45 grams protein
- Chicken Roma Asiago Bagel Stack: 31 grams protein
- Cranberry Walnut Chicken Salad: 32 grams protein
- Tuna Salad on Sourdough: 24 grams protein
*Protein content listed above is for the whole sandwich.
Panera High Protein Market Bowls
Market Bowls are a new offering on the Panera menu. My top choice for athletes is the Sesame Ginger Chicken Market Bowl.
The bowl contains a base of brown rice and arugula topped with grilled chicken, edamame, cucumber, cilantro, cabbage, broccoli, and almonds.
- Sesame Ginger Chicken Market Bowl: 38 grams protein
This bowl can make a great dinner for athletes, as it provides both carbohydrates as well as a good source of protein.
Homestyle Chicken Noodle Soup
The homestyle chicken noodle soup served at Panera can also be a way for athletes to add protein to their meals.
The soup is made with white-meat chicken and egg noodles, providing 14 grams of protein per bowl.
- Homestyle Chicken Noodle Soup (bowl): 14 grams protein
- Homestyle Chicken Noodle Soup (bread bowl): 30 grams protein
Athletes looking for a high carbohydrate post-game meal that contains lean protein can order the homestyle chicken noodle soup served in a bread bowl.
This meal option provides 150 grams of carbohydrates and 30 grams of protein. It is also high in sodium, which can help athletes with replacing sodium sweat losses.
Note: Athletes who have been advised to restrict sodium in their diet should work with a sports dietitian nutritionist to develop an individualized plan for meeting their sports nutrition needs.
Panera High Protein Salads and Salad Stuffers
In addition to sandwiches and bowls, Panera offers a variety of fresh salads that athletes can enjoy as healthy additions to their meals.
Their unique salad blends contain a variety of fresh fruits and vegetables, lean proteins, nuts, and seeds.
The following salads at Panera provide a good source of protein and ≤ 6 grams of saturated fat:
- Fuji Apple Salad with Chicken: 28 grams protein
- Harvest Medley Chicken Salad: 34 grams protein
- Asian Sesame Chicken Salad: 29 grams protein
- Green Goddess Chicken Cobb Salad: 40 grams protein
*Protein content listed above is for the whole salad.
Panera Salad Stuffers
In addition to traditional salads, Panera offers “Salad Stuffers.” As the name implies, this menu item features a half-portion of a Panera salad stuffed inside a soft, Italian roll.
Carbohydrates provide athletes with the energy needed for high-intensity exercise. Thus, a Salad Stuffer, with the added carbs from the roll. can be a great grab-and-go lunch option for athletes.
My top choices include:
- Fuji Apple Salad with Chicken Salad Stuffer: 21 grams protein
- Harvest Medley Chicken Salad Stuffer: 25 grams protein
- Asian Sesame Chicken Salad Stuffer: 22 grams protein
- Green Goddess Chicken Cobb Salad Stuffer: 29 grams protein
Panera’s You Pick Two®
Panera offers a “You Pick Two®” menu option that allows individuals to pair together two menu items, including: half-salad, half-sandwich, salad stuffer, or a cup of soup or mac.
In addition, the “You Pick Two®” meal comes served with your choice of side item (chips, a French Baguette, or an apple).
Create a High Protein “You Pick Two®” Meal at Panera
The “You Pick Two®” menu item can be a great option for athletes. Athletes can pair together two of the high-protein salads, sandwiches, or soups discussed above to create a nutritious meal.
By mixing up the selections, athletes can enjoy a different meal combination each time they visit Panera.
My personal favorites include the Sesame Ginger Chicken Market Bowl and the Tuna Salad Sandwich, which makes for a nutritious lunch.
Panera High Protein Options for Athletes
You are now set with a variety of high-protein menu ideas that athletes can order at Panera.
For additional high-protein ideas for athletes at restaurants check out my blog on building a high-protein Chipotle bowl.
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
