Noodles & Company offers a variety of healthier options for diners seeking nutritious meals without sacrificing flavor. The restaurant chain has expanded its menu to include dishes that cater to different dietary preferences and health-conscious customers. Zucchini noodles, or “Zoodles,” provide a low-calorie, low-carb alternative that can be substituted in any noodle dish on the menu.
Customers looking for wholesome choices can explore Mediterranean-inspired dishes featuring fresh ingredients like tomatoes, cucumbers, and Kalamata olives. The restaurant also offers whole grain options and the ability to add lean proteins to customize meals. These additions allow diners to create balanced dishes that align with their nutritional goals.
Noodles & Company’s commitment to transparency is evident in their nutrition calculator, which enables customers to see the impact of individual ingredients on their meals. This tool empowers diners to make informed decisions about their food choices, whether they’re following a specific diet plan or simply aiming for healthier eating habits.
Understanding Healthy Options
Noodles & Company offers menu items with varying nutritional profiles. Selecting wisely requires knowledge of key nutrients and an ability to evaluate dishes objectively.
Importance of Balanced Nutrients
A balanced meal at Noodles & Company should include adequate protein, carbohydrates, and healthy fats. Protein supports muscle health and satiety. Carbohydrates provide energy, while fiber aids digestion.
Vegetables add essential vitamins, minerals, and antioxidants. Fruits offer natural sweetness and additional nutrients. Lean proteins like grilled chicken or tofu boost the protein content without excessive saturated fat.
Monitoring sodium intake is crucial, as some dishes can be high in salt. Opting for whole grain noodles increases fiber content. Balancing calorie intake with nutritional value ensures a satisfying yet health-conscious meal.
Assessing Menu Items for Health Value
Evaluating menu items involves considering multiple factors. Calorie content is important, but shouldn’t be the sole focus. A dish’s nutrient density matters more than calorie count alone.
Zucchini noodles (Zoodles) offer a low-carb alternative to traditional pasta. They significantly reduce calorie and carbohydrate content while adding vegetables to the meal.
Customization options allow for healthier choices. Adding extra vegetables increases fiber and nutrient content. Opting for lighter sauces reduces calories and saturated fat.
Portion sizes play a crucial role in health value. Choosing a small size or sharing a dish can help manage calorie intake. Pairing noodle dishes with side salads boosts vegetable consumption and overall nutritional balance.
Noodles and Company Menu Overview
Noodles and Company offers a diverse menu featuring classic noodle dishes, signature soups and salads, shareable appetizers, and globally-inspired creations. The restaurant caters to various dietary preferences with customizable options.
Classic Noodles
The Classic Noodles section forms the backbone of Noodles and Company’s menu. It includes popular dishes like Mac & Cheese, Spaghetti & Meatballs, and Pad Thai. Customers can choose from different pasta types, including whole grain options for added nutrition.
Zucchini noodles and cauliflower noodles are available as low-carb alternatives. These vegetable-based noodles can be substituted in most dishes, making them suitable for paleo, keto, or health-conscious diners.
Protein additions such as grilled chicken, tofu, or shrimp allow for further customization. This flexibility enables guests to create meals that align with their dietary goals while enjoying classic flavors.
Signature Soups and Salads
Noodles and Company’s soup and salad offerings provide lighter options for those seeking a break from pasta dishes. The Chicken Noodle Soup is a popular choice, offering a satisfying meal with only 360 calories per bowl.
Salads feature fresh ingredients and can be customized with various proteins. Some salads incorporate noodles for a unique twist, while others focus on vegetable-heavy compositions.
These menu items often appeal to health-conscious customers. The restaurant provides full nutritional information, allowing diners to make informed choices based on their dietary needs.
Shareables and Desserts
The Shareables section includes appetizers designed for group dining or as meal starters. Options may range from bread-based items to vegetable-focused dishes, catering to different preferences.
Desserts round out the menu, offering sweet treats to conclude the meal. While specific dessert options may vary, they typically provide indulgent choices for those looking to satisfy their sweet tooth.
Portion sizes for shareables and desserts are generally designed to be split among diners. This allows customers to sample different flavors without overindulging.
Global Inspirations
Noodles and Company’s menu draws inspiration from various cuisines around the world. This section might include dishes like Japanese Pan Noodles, Penne Rosa, or Thai-inspired curry bowls.
These globally-inspired options often feature unique spice blends and flavor profiles. They provide an opportunity for diners to explore international tastes within a familiar fast-casual setting.
Many of these dishes can be customized with different proteins or vegetable additions. This flexibility allows customers to adapt global flavors to their personal preferences or dietary restrictions.
Highlighting Healthy Noodles and Company Choices
Noodles and Company offers several nutritious options for health-conscious diners. The menu features low-carb alternatives, gluten-sensitive selections, plant-based choices, and lean protein additions to create balanced meals.
Low Carb Alternatives
Zucchini noodles, known as Zoodles, are a popular low-carb option at Noodles and Company. These spiralized vegetable noodles can replace traditional pasta in many dishes, significantly reducing carbohydrate content. Zoodles are gluten-free, low in calories, and rich in vitamins and minerals.
Diners can substitute Zoodles in most noodle dishes on the menu. This swap allows customers to enjoy their favorite flavors while cutting down on carbs and calories.
The Zoodles Garlic & Wine Sauce with Grilled Chicken is a prime example of a low-carb meal. It combines zucchini noodles with a light sauce and lean protein.
Gluten-Sensitive Selections
Noodles and Company caters to gluten-sensitive customers with several menu items. Rice noodles and Zoodles form the base of many gluten-free dishes.
The Pad Thai with rice noodles is a popular gluten-sensitive choice. Customers should note that while these items are prepared to be gluten-free, cross-contamination may occur in the kitchen.
Other gluten-sensitive options include:
- Tomato Basil Bisque
- Japanese Pan Noodles (when made with rice noodles)
- Grilled Orange Chicken Rice Noodles
Always inform the staff about gluten sensitivities to ensure proper preparation.
Vegetarian-Friendly and Vegan Options
Noodles and Company offers numerous vegetarian and vegan-friendly dishes. These plant-based options are often lower in calories and saturated fat compared to meat-based meals.
Popular vegetarian choices include:
- Penne Rosa
- Wisconsin Mac & Cheese
- Tomato Basil Bisque
For vegan diners, options like the Japanese Pan Noodles (without chicken) and Zoodles in garlic wine sauce provide flavorful, meat-free meals. Many dishes can be customized to be vegan by removing cheese or cream-based sauces.
Vegetable add-ons like broccoli, carrots, and mushrooms boost the nutrient content of these plant-based meals.
Lean Proteins and Nutrient-Dense Toppings
Adding lean proteins and nutrient-dense toppings can enhance the nutritional value of any Noodles and Company dish. Grilled chicken is a popular lean protein option, providing essential amino acids without excessive fat.
Other healthy protein additions include:
- Tofu
- Shrimp
- Steak (in moderation)
Nutrient-dense vegetable toppings like spinach, tomatoes, and onions add vitamins, minerals, and fiber to meals. These toppings contribute minimal calories while boosting overall nutritional content.
Customers can customize their dishes with these healthy add-ons to create balanced, satisfying meals that align with their dietary goals.
Understanding Noodles and Company Nutrition
Noodles and Company offers a variety of dishes with different nutritional profiles. The chain provides detailed information to help customers make informed choices about their meals.
Breakdown of Nutritional Information
Noodles and Company’s nutrition calculator allows customers to view detailed nutritional data for each menu item. This tool provides information on calories, fat, carbohydrates, protein, sodium, and other key nutrients.
Customers can customize their orders and see how changes affect the nutritional content. For example, swapping regular noodles for zucchini noodles significantly reduces carbohydrates and calories.
The company also highlights dishes that fit specific dietary needs, such as gluten-free or vegetarian options.
Navigating the Calorie Count
Calorie counts at Noodles and Company vary widely depending on dish selection and customization. Some dishes contain over 1000 calories, while others have fewer than 500.
Lower-calorie options often include zucchini noodles or protein-rich dishes without cream-based sauces. The Japanese Pan Noodles with tofu, for instance, contains around 540 calories.
Customers can reduce calorie intake by choosing smaller portion sizes or opting for vegetable-based sides instead of bread.
Evaluating Portion Sizes
Noodles and Company offers regular and small sizes for many dishes. Regular portions typically serve as a full meal, while small sizes are suitable for lighter appetites or as part of a shared meal.
The company’s nutrition calculator allows customers to compare portion sizes and their nutritional impact. For example, a small portion of Wisconsin Mac & Cheese contains about 470 calories, compared to 710 for a regular portion.
Customers can also add extra protein or vegetables to their dishes to increase satiety without significantly increasing calories.
Specialty Dishes and Their Health Benefits
Noodles & Company offers several specialty dishes that cater to health-conscious diners. These options provide a balance of nutrients, lower calorie counts, and ample vegetable servings.
Popular Low-Calorie Choices
The Med Salad stands out as a flavorful, low-calorie option. It features mixed greens, tomatoes, cucumber, and olives, topped with grilled chicken and feta cheese. The Zucchini Pesto with Grilled Chicken is another excellent choice for those watching their calorie intake. This dish replaces traditional pasta with zucchini noodles, significantly reducing carbohydrates and calories.
The Chicken Veracruz Salad combines grilled chicken, mixed greens, and fresh vegetables with a tangy lime-cilantro dressing. It’s a protein-rich meal that’s both satisfying and light.
Rich in Vegetables and Fiber
Noodles & Company excels in offering dishes packed with vegetables and fiber. The Japanese Pan Noodles feature a colorful mix of broccoli, carrots, shiitake mushrooms, and Asian sprouts. This dish provides a good source of dietary fiber and essential vitamins.
The Cauliflower Rigatoni Fresca is a vegetable-forward option that combines cauliflower-infused pasta with roasted zucchini, roma tomatoes, and spinach. It’s a great way to increase vegetable intake while enjoying a pasta-like texture.
For soup lovers, the Tomato Basil Bisque offers a comforting serving of vegetables in a creamy, flavorful format.
Nutrient-Dense Meal Ideas
The Grilled Orange Chicken Lo Mein combines lean protein with a variety of vegetables and whole grain noodles. This dish provides a balance of carbohydrates, protein, and fiber.
Zucchini Scampi offers a low-carb alternative to traditional pasta dishes. It’s rich in vitamins A and C, and pairs well with grilled shrimp for added protein.
The Spicy Korean Beef Noodles deliver a nutrient-dense meal with lean beef, mushrooms, and spinach. This dish provides iron, B vitamins, and antioxidants.
For those seeking plant-based options, the Cauliflower Gnocchi offers a vegetable-rich alternative to traditional potato gnocchi. It’s lower in calories and carbohydrates while still providing a satisfying texture.
Customizing Your Noodles and Company Experience
Noodles and Company offers numerous options to tailor meals to individual dietary needs and preferences. Guests can modify dishes to increase nutritional value and align with health goals.
Building a Healthier Bowl
Start with a base of zucchini noodles or whole grain pasta for added nutrients and fiber. Add lean proteins like grilled chicken or tofu to boost satiety and muscle support. Incorporate a variety of vegetables such as broccoli, carrots, and mushrooms for vitamins and minerals.
Request light sauces or ask for them on the side to control calorie intake. Opt for the Pasta Fresca or Penne Rosa for lighter sauce options. Consider adding extra veggies instead of cheese for a lower-fat meal.
For gluten-free diets, choose the Gluten-Sensitive Pipette Mac or other gluten-free noodle options. Low-carb seekers can enjoy Zucchini Rosa, which substitutes traditional pasta with zucchini noodles.
Choosing Health-Conscious Beverages
Select water or unsweetened iced tea as zero-calorie options to accompany your meal. These choices help maintain hydration without adding extra sugar or calories.
For those desiring flavor, try flavored sparkling water or add a splash of lemon to regular water. Avoid sugary sodas and sweetened drinks, which can quickly increase calorie intake.
If ordering alcohol, opt for light beer or wine in moderation. These typically contain fewer calories than mixed cocktails or heavy beers.