Hey there, health-conscious foodies! Today I’m super excited to dive into one of my absolute FAVORITE summer menu items – the Strawberry Poppyseed Chicken Salad from Panera Bread. If you’re anything like me, you’re always on the hunt for meals that are both delicious AND won’t completely derail your nutrition goals. Well, I’ve got some great news for ya!
What’s the Deal with Calories?
Let’s get straight to the point – the Panera Bread Strawberry Poppyseed Chicken Salad with Fat Free Poppyseed Dressing contains 340 calories per order. Yep, that’s it! For a complete, satisfying meal that’s packed with protein and fresh ingredients, that’s pretty impressive if you ask me.
But calories aren’t everything right? Let’s break down the complete nutritional profile
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 13g | 20% |
| Saturated Fat | 1.5g | 7.5% |
| Trans Fat | 0g | 0% |
| Cholesterol | 80mg | 26.7% |
| Sodium | 280mg | 11.7% |
| Total Carbohydrates | 31g | 10.3% |
| Dietary Fiber | 6g | 24% |
| Sugars | 20g | 40% |
| Protein | 29g | 32% |
Why This Salad Is My Summer Go-To
I’ve been obsessed with this salad for a while now, and there’s good reason! The Strawberry Poppyseed Chicken Salad is a perfect balance of sweet and savory flavors. The combination of fresh strawberries, blueberries, pineapple, and mandarin oranges gives it this amazing fruity freshness that’s perfect for hot summer days.
And can we talk about the chicken for a sec? It’s tender, juicy, and adds a substantial 29g of protein to the salad. That’s nearly a third of many people’s daily protein needs in just one meal! This is what makes the salad actually filling, not like those sad desk salads that leave you hungry an hour later.
Calorie Breakdown – Where Do They Come From?
If you’re tracking your macros (like I sometimes do when I’m trying to be extra good), here’s how the calories break down:
- Fat: 33% (13g × 9 calories per gram = 117 calories)
- Protein: 32% (29g × 4 calories per gram = 116 calories)
- Carbohydrates: 35% (31g × 4 calories per gram = 124 calories)
This is actually a pretty balanced distribution which is another reason why this salad rocks. It’s not overly heavy in any one macronutrient.
How Long Would It Take to Burn Those Calories?
We all have different ways of looking at food and exercise. Sometimes it helps me to know how much activity it would take to burn off a meal. According to the data, to burn off the 340 calories in this salad, you’d need:
- Running: about 24 minutes
- Jogging: about 32-39 minutes
- Hiking: about 47 minutes
- Cycling: 52-58 minutes
- Swimming: 29-61 minutes
- Walking: 91-95 minutes
But honestly? I don’t always think about food this way. This salad is nutrient-dense and provides lots of good stuff your body needs, so I prefer to think of it as fueling my body rather than something I need to “burn off.”
How Does It Compare to Other Panera Salads?
If you’re trying to decide which Panera salad to get, here’s how the Strawberry Poppyseed Chicken Salad stacks up against some other popular options:
- Strawberry Poppyseed Chicken Salad: 340 calories
- Caesar Salad with Chicken: 450 calories
- Asian Sesame Chicken Salad: 410 calories
- Greek Salad: 390 calories
- Green Goddess Cobb Salad with Chicken: 550 calories
- Fuji Apple Salad with Chicken: 570 calories
- Spicy Thai Salad with Chicken: 510 calories
- Southwest Chile Lime Ranch Salad with Chicken: 650 calories
- Caesar Salad (no chicken): 320 calories
- Seasonal Greens Salad: 180 calories
As you can see, the Strawberry Poppyseed Chicken Salad is one of the lower-calorie options while still providing plenty of protein and nutrition!
What’s Actually In This Magical Salad?
Panera’s Strawberry Poppyseed Chicken Salad includes:
- Chicken raised without antibiotics
- Fresh strawberries
- Fresh blueberries
- Pineapple
- Mandarin oranges
- Romaine lettuce
- Fat free poppyseed dressing
- Toasted pecan pieces
The Secret’s in the Dressing
The fat-free poppyseed dressing is honestly what ties everything together. It’s sweet but not overpowering, and adds just the right amount of tanginess to complement the fruit. And since it’s fat-free, it helps keep the overall calorie count down while still delivering on flavor.
I’ve tried making similar salads at home, but there’s something about Panera’s dressing that I just can’t quite replicate. Maybe that’s why I keep going back!
Is This Salad Actually Healthy?
Okay, so we know it’s relatively low in calories, but is the Strawberry Poppyseed Chicken Salad actually good for you? Let’s look at some nutritional highlights:
- High protein content (29g): Great for muscle maintenance and keeping you full
- Good fiber content (6g): That’s 24% of your daily value, which helps with digestion
- Fresh fruits: Providing vitamins, minerals, and antioxidants
- Relatively low sodium (280mg): Only 11.7% of your daily value, which is pretty good for restaurant food
The only potential downside is the sugar content. At 20g of sugar, it’s a bit on the higher side, but much of this comes from the natural sugars in the fruit. Still, if you’re strictly limiting sugar intake, this is something to be aware of.
Who Should Choose This Salad?
I think this salad is perfect for:
- Anyone watching their calorie intake
- People looking for a protein-rich meal
- Those who want something refreshing during hot weather
- Anyone who needs a quick, nutritious lunch option
- People who like sweet and savory flavor combinations
When Is It Available?
One thing that always breaks my heart a little is that the Strawberry Poppyseed Chicken Salad is usually a seasonal item at Panera. It typically appears on the menu during spring and summer months, so I always try to get my fix while I can!
My Personal Review
I’ve probably had this salad at least 20 times over the years (not exaggerating), and it never disappoints. The combination of fresh fruit with the savory chicken and that poppyseed dressing is just chef’s kiss.
What I love most is how it doesn’t leave me with that heavy, sluggish feeling that some restaurant meals do. Instead, I feel energized and satisfied. It’s my go-to choice when I want something light but filling.
The portion size is also pretty generous for 340 calories. I never feel like I’m “dieting” when I eat this salad – it feels like a treat!
Tips for Ordering
If you’re planning to try this salad (which you absolutely should!), here are a few tips:
- The dressing comes on the side, so you can control how much you use
- If you’re really watching calories, use about half the dressing packet
- You can ask for extra fruit if you want to boost the sweetness
- For extra protein, you can add an additional portion of chicken (though this will increase the calorie count)
Make It At Home?
I’ve tried recreating this salad at home with some success. It’s not quite the same, but here’s a simple version if you want to try:
- Grilled chicken breast, diced
- Romaine lettuce
- Fresh strawberries, sliced
- Blueberries
- Canned mandarin oranges (drained)
- Canned pineapple chunks (drained)
- Toasted pecans
- Store-bought poppyseed dressing (Panera actually sells their dressing in some grocery stores!)
Just toss it all together and enjoy! The homemade version might not have the exact same calorie count, but it’s a good alternative when the seasonal menu item isn’t available.
Final Thoughts
At 340 calories, the Panera Bread Strawberry Poppyseed Chicken Salad with Fat Free Poppyseed Dressing is one of those rare restaurant meals that’s both delicious AND fits easily into most calorie-conscious eating plans. With 29g of protein, it’s satisfying enough to be a complete meal, and the fresh fruit makes it a refreshing choice for warm weather.
I’ve been a Panera fan for years, and this salad is definitely one of the stars of their menu. If you haven’t tried it yet, I highly recommend grabbing one while it’s in season. Your taste buds and your nutrition goals will thank you!
Have you tried this salad? What did you think? I’d love to hear your thoughts or answer any questions in the comments below!
FAQ About Panera’s Strawberry Poppyseed Chicken Salad
Q: Is this salad gluten-free?
A: While the ingredients in the salad itself don’t contain gluten, Panera doesn’t guarantee that any item is completely free from allergens as cross-contamination can occur.
Q: Can I get this salad without chicken?
A: Yes! You can order it without chicken for fewer calories and as a vegetarian option.
Q: How many Weight Watchers points is this salad?
A: The points vary depending on which WW plan you’re following, but it’s generally considered a relatively low-point option compared to other restaurant meals.
Q: Is this salad keto-friendly?
A: With 31g of carbs, this salad might be too high in carbohydrates for a strict keto diet. However, you could modify it by asking for no fruit and extra protein to make it more keto-compatible.
Q: Does Panera use organic ingredients in this salad?
A: While Panera is committed to clean ingredients and uses chicken raised without antibiotics, not all ingredients are necessarily organic.
Remember, treating yourself to a delicious, nutrient-dense meal like this one isn’t just good for your body—it’s good for your soul too! Enjoy every bite!
Strawberry Poppyseed Salad w/ Chicken
Top Panera Bread Items