When Panera Grain Bowls announced they were adding healthy panera grain bowls to their menu, we couldn’t wait to dig in. These new options blend whole grains, vegetables, protein, and flavorful dressings. In this review, we’ll walk you through what the two grain bowls are, how they taste, their nutrition profiles, plus tips for ordering them smarter. Whether you’re trying to eat cleaner or just curious, here’s what you need to know.
What Are Panera’s New Grain Bowls?
The Two Bowls at a Glance
Panera released two warm grain bowls: the Baja Grain Bowl and the Mediterranean Grain Bowl.
- Baja Grain Bowl: Features a cilantro-lime rice + quinoa blend, black bean & corn salsa, salsa verde, grape tomatoes, avocado, crumbled feta, and Greek yogurt.
- Mediterranean Grain Bowl: Combines brown rice + quinoa, arugula, grilled chicken (optional), tomatoes, cucumbers, olives, hummus, feta, Greek yogurt, and a lemon-tahini dressing.
Why These Bowls Matter in Fast-Casual Food
These bowls reflect current trends: more consumers want “bowl meals,” whole grains, plant-forward protein, and convenient nutrition. According to Nation’s Restaurant News, Panera called this expansion part of how they appeal to health-conscious diners.
What the Dietitian Says
Jessica Ball, RD at Panera, cautioned that while the ingredients are good, these grain bowls shouldn’t become everyday staples due to sodium. She suggests customizing (e.g. skip chicken, reduce dressing) to cut back.
How They Taste (and Feel) Panera Grain Bowls
Flavor & Texture Impressions
- Baja Grain Bowl: Has a Mexican flair. The cilantro-lime rice + quinoa base gives freshness, the beans + corn add chew and sweetness, and salsa verde adds a spicy kick. Avocado and yogurt help mellow the heat.
- Mediterranean Grain Bowl: A citrusy, peppery flavor from lemon-tahini dressing and arugula. The hummus + yogurt create creaminess, while cucumbers and olives add contrasting textures.
Overall, the Mediterranean bowl wins for balance, but both are flavorful and satisfying for a fast-casual meal.
Pros & Cons (Quick List) Panera Grain Bowls
Pros:
- Balanced combos: grains + protein + veggies
- Customizable (Panera allows modifications)
- Filling and hearty
Cons:
- Very high in sodium
- Calorie-dense — not light lunch options
- Some ingredients are pre-seasoned or shelf-stable, which reduces freshness
Tips to Make the Panera Grain Bowls Healthier
If you try these bowls (or similar Panera Grain Bowls elsewhere), here are ways to improve them:
- Ask for no chicken (or reduce quantity) — cuts sodium and calories.
- Request dressing on the side so you control how much you use.
- Skip or reduce olives or feta (they can be salty).
- Add extra vegetables (Panera usually allows adding greens or extra salad).
- Drink water instead of soda — keep added sugar low.
These tweaks help you enjoy the bowl’s benefits without going overboard.
How to Order These Panera Grain Bowls Smartly (Step-By-Step)
- Decide your base: The bowls come with rice + quinoa blends.
- Pick protein: Panera lets you omit or reduce chicken.
- Choose your vegetables or extras: Add or swap for more greens.
- Control dressing & toppings: Ask for them on the side.
- Check sodium: If your daily target is low (e.g. < 1,500 mg), consider half portions.
By walking through these steps, you can enjoy the grain bowl experience without overdoing calories or sodium.
FAQ: Panera Grain Bowls & Healthy Eating
1. Are Panera’s new grain bowls healthy choices?
They can be—but only if you customize. They offer protein, fiber, and whole grains, but they’re also high in sodium and calories as standard.
2. How many calories are in Panera’s Baja Grain Bowl?
About 690 calories in its full form. EatingWell
3. Is the Mediterranean Grain Bowl better nutritionally than the Baja?
Slightly — it often has marginally lower calories and similar protein, but sodium remains very high.
4. Can you get a low-sodium version of these grain bowls?
Yes — you can ask for no chicken, less dressing, skip salty toppings, or order half-size to reduce sodium.
5. Are Panera’s grain bowls good for special diets like gluten-free or low-carb?
They are semi-flexible. The base grains contain gluten, so they’re not gluten-free. For low-carb, they are not ideal without heavy modifications.
6. How filling are these grain bowls?
They are quite filling, thanks to protein, fiber, fats from avocado, and yogurt — good as a full meal when balanced right.
Conclusion & What We Recommend
Panera’s newly released Baja and Mediterranean grain bowls represent a strong step in the direction of healthier fast-casual eating. They deliver on flavor, balanced ingredients, and substance. But they aren’t perfect — their high sodium and calorie densities make them better as occasional choices rather than daily go-tos.
