Nando’s, known for its Portuguese-inspired peri-peri chicken, offers more than just flavorful grilled poultry. The restaurant chain provides several nutritious options for health-conscious diners looking to enjoy a tasty meal without compromising their dietary goals. For a well-balanced, protein-rich meal at Nando’s, opt for grilled chicken breast in a pita with chargrilled vegetables and mixed leaf salad, totaling only 401 calories.
While Nando’s menu features indulgent choices, it also includes lighter fare. Grilled chicken, packed with lean protein, forms the cornerstone of many healthier selections. Diners can pair it with nutrient-dense sides like corn on the cob, long stem broccoli, or mixed leaf salad to create a satisfying meal that aligns with their nutrition plans.
For those seeking plant-based alternatives, Nando’s offers options such as hummus with peri-peri drizzle. This appetizer provides a good balance of protein and complex carbohydrates, making it a smart choice for vegetarians or anyone looking to reduce their meat consumption while still enjoying Nando’s signature flavors.
Why Choose Nando’s for Healthy Dining
Nando’s offers a range of nutritious options for health-conscious diners. The restaurant’s menu features lean proteins, fresh vegetables, and flavorful spices that can support a balanced diet.
Nutritional Highlights of Nando’s Menu
Nando’s peri-peri chicken stands out as a lean protein source. A quarter chicken contains about 25 grams of protein and is relatively low in fat. The menu also includes nutrient-rich sides like corn on the cob, chargrilled vegetables, and macho peas. These options provide essential vitamins and minerals.
For those watching their calorie intake, Nando’s offers salads with grilled chicken breast. The Caesar salad with chicken breast fillet is a popular choice. Diners can customize their meals by selecting healthier sides or opting for smaller portions.
Understanding Peri-Peri’s Health Benefits
Peri-peri sauce, a signature element at Nando’s, may offer health benefits beyond flavor. The sauce contains capsaicin, a compound found in chili peppers. Some studies suggest capsaicin might boost metabolism and have anti-inflammatory properties.
Peri-peri sauce also includes lemon juice, providing vitamin C. The blend of spices in the sauce can add flavor without excess calories. This allows diners to enjoy tasty food while maintaining a health-focused meal. The sauce’s tangy taste may also help satisfy cravings without relying on high-fat or sugary condiments.
Breaking Down the Menu
Nando’s offers a variety of options for health-conscious diners. The menu features lean chicken choices, vegetarian alternatives, and nutritious side dishes.
Lean Chicken Options
Grilled chicken is the star of Nando’s menu, providing a lean protein source. The quarter chicken is an excellent choice for individuals watching their calorie intake. It’s flame-grilled with the skin on, but removing the skin further reduces fat content.
For larger appetites or sharing, the half chicken offers a satisfying meal. The chicken breast butterfly is another lean option, delivering high protein with minimal fat.
Nando’s signature PERi-PERi sauce adds flavor without excessive calories. Diners can choose their preferred spice level, from mild to extra hot.
Vegetarian and Plant-Based Alternatives
Nando’s caters to vegetarian and plant-based diets with several menu items. The Beanie burger, made from soy and pea protein, offers a meat-free alternative rich in fiber and nutrients.
The Supergreen burger, featuring a blend of spinach, broccoli, and edamame, provides a nutrient-dense option. Both burgers can be customized with various toppings and sauces.
For a lighter choice, the Mediterranean salad combines mixed leaves, olives, and feta cheese. Diners can add grilled halloumi for extra protein.
Side Dishes: Making Healthy Choices
Nando’s side dishes offer opportunities to boost nutrient intake. The house salad, with crisp lettuce and cucumber, is a low-calorie option that adds freshness to any meal.
Grilled corn on the cob provides fiber and essential vitamins. For a warm vegetable side, the spicy mixed olives offer heart-healthy fats.
The Portuguese rice is a more filling option, while the coleslaw adds crunch and flavor. To maximize nutrition, consider swapping fries for a side salad or extra vegetables.
Maximizing Nutritional Intake
Choosing wisely at Nando’s can enhance your meal’s nutritional value. By focusing on balanced options and nutrient-dense foods, you can enjoy a satisfying meal while supporting your health goals.
Balancing Proteins, Fats, and Carbohydrates
Nando’s offers several protein-rich options, with chicken being their specialty. Opt for grilled chicken breast or thighs to get lean protein without excess calories.
For healthy fats, consider adding avocado to your meal or choosing dishes with olive oil. These fats support nutrient absorption and provide sustained energy.
Select complex carbohydrates like brown rice or corn on the cob. These choices offer more fiber and nutrients compared to refined carb options.
A balanced meal might include a quarter peri-peri chicken with a side of mixed leaf salad and spicy rice.
Opting for Vitamin-Rich Foods
Nando’s menu features several vitamin-rich options to boost your nutrient intake. Corn on the cob is an excellent source of vitamin C, supporting immune function and skin health.
The mixed leaf salad provides vitamins A and K, crucial for eye health and blood clotting. Adding grilled vegetables to your order increases your intake of various vitamins and minerals.
For a vitamin E boost, consider dishes with nuts or avocado. This antioxidant vitamin supports cell protection and skin health.
Combine these vitamin-rich sides with your protein choice for a well-rounded, nutritious meal.
Portion Control and Its Impact
Controlling portions at Nando’s can help manage calorie intake while still enjoying flavorful food. Opt for a quarter chicken instead of a half to reduce calories without sacrificing taste.
When choosing sides, stick to regular sizes rather than large. This approach allows you to enjoy a variety of foods without overindulging.
Consider sharing larger dishes or sides with dining companions. This strategy lets you sample different flavors while keeping portions in check.
Be mindful of high-calorie additions like extra sauces or cheese. These can significantly increase the meal’s calorie content without adding substantial nutritional value.
Special Dietary Considerations
Nando’s offers several options for diners with specific dietary needs or health goals. The menu accommodates various preferences while maintaining flavor and nutrition.
Gluten-Free Options at Nando’s
Nando’s provides multiple gluten-free choices for those with celiac disease or gluten sensitivity. The flame-grilled chicken, a staple of Nando’s menu, is naturally gluten-free. Guests can enjoy quarter, half, or whole chicken options without worry.
Side dishes like grilled corn on the cob, mixed leaf salad, and chargrilled vegetables are also gluten-free. For sauces, the PERi-PERi varieties are safe choices. Nando’s clearly marks gluten-free items on their menu for easy identification.
It’s important to inform staff about gluten allergies to prevent cross-contamination during food preparation.
Low-Calorie Meals for Weight Management
Nando’s offers several low-calorie options suitable for weight management. The Butterfly Chicken Breast is a lean protein choice with around 282 calories per serving. Pairing it with a side salad creates a filling, low-calorie meal.
Grilled chicken skewers are another excellent option, providing protein without excess calories. For sides, steamed vegetables or a small portion of spicy rice can complete the meal while keeping calorie counts in check.
Beware of high-calorie add-ons like peri-peri chips or garlic bread, which can quickly increase the meal’s calorie content.
Identifying Low-Saturated Fat Dishes
Nando’s menu includes several dishes low in saturated fat. Grilled chicken options, especially when ordered without skin, are naturally low in saturated fat. The Grilled Chicken Caesar Salad, when ordered with dressing on the side, is a tasty choice.
Side dishes like mixed leaf salad, chargrilled vegetables, and corn on the cob are virtually fat-free. Opt for lemon and herb or medium PERi-PERi sauce instead of creamy dressings to further reduce saturated fat intake.
Avoid fried items and cheesy dishes to keep saturated fat levels low. Always check nutrition information for accurate fat content.
Flavor Without the Guilt
Nando’s offers delicious options that satisfy taste buds without derailing health goals. With smart choices, you can enjoy flavorful meals while keeping calories and fat in check.
Choosing the Right Peri-Peri Sauces
Peri-peri sauces are key to Nando’s signature flavors. The Lemon & Herb and Medium sauces tend to be lower in calories and sugar compared to spicier options. For extra kick without excess calories, try adding a dash of PERi-PERi sauce to grilled chicken.
Be mindful of portion sizes when using dipping sauces. A little goes a long way in terms of flavor. Opt for sauces on the side to control how much you use.
Healthier Side Selections
Nando’s offers several nutritious side dishes to complement your meal. Corn on the cob provides fiber and essential nutrients. The chargrilled vegetable mix adds color and antioxidants to your plate.
Macho peas are a protein-packed option rich in fiber. For a lighter choice, try the mixed leaf salad or the cucumber and mixed bean salad. These veggie-based sides are low in calories but high in nutrients.
Avoid sides like peri-peri chips or garlic bread, which add unnecessary fat and calories. Instead, focus on vegetable-based options to boost the nutritional value of your meal without sacrificing taste.
Beyond the Main Menu
Nando’s offers several healthy options beyond their signature peri-peri chicken dishes. These alternatives cater to health-conscious diners and children, providing nutritious choices without sacrificing flavor.
Salads and Health-Conscious Alternatives
Nando’s salad selection includes the mixed leaf side salad and caesar salad, both excellent choices for those watching their calorie intake. The mixed leaf side salad is a light, refreshing option packed with fresh greens and vegetables.
The caesar salad can be ordered with grilled chicken breast for added protein. For a more substantial meal, the rainbow slaw offers a colorful mix of crunchy vegetables and a tangy dressing.
The house salad is another nutritious choice, featuring mixed greens, cucumber, and tomatoes. Diners can customize their salads by adding grilled chicken or halloumi for extra protein.
Healthy Kids’ Options
Nando’s provides healthier alternatives for children, moving beyond typical fast-food fare. The kids’ menu includes grilled chicken strips served with a choice of two sides.
Nutritious side options for children include corn on the cob, sweet potato wedges, or a mixed leaf side salad. These choices offer essential vitamins and minerals while still appealing to young taste buds.
For a lighter option, kids can enjoy a chicken burger with a side salad instead of fries. Parents can also request grilled chicken instead of fried options to further reduce calorie and fat content.