Nando’s has gained popularity for its flavorful Portuguese-inspired chicken dishes, but many diners wonder about healthier menu options. While known for indulgent peri-peri flavors, Nando’s offers several nutritious choices for health-conscious customers. The healthiest meal at Nando’s is grilled chicken breast in a pita with chargrilled vegetables and mixed leaf salad, totaling just 401 calories.
For those seeking lighter fare, Nando’s provides grilled chicken options, vegetable sides, and salads. The restaurant’s “Nandinos” kids’ menu includes smaller portions of popular entrees paired with wholesome sides like apple slices or raw vegetables. Diners can customize their meals by selecting grilled chicken with various spice levels and pairing it with nutrient-rich sides such as long stem broccoli.
Nando’s menu flexibility allows customers to create balanced meals that align with their dietary goals. By opting for grilled items, incorporating vegetables, and being mindful of portion sizes, patrons can enjoy Nando’s signature flavors while making health-conscious choices.
Understanding Nando’s Menu
Nando’s menu revolves around its famous peri-peri chicken, offering a range of spice levels and cooking styles. The restaurant also caters to diverse dietary preferences with vegetarian and vegan options.
Signature Peri-Peri Style
Nando’s is renowned for its peri-peri flavor, derived from African Bird’s Eye chili. Customers can choose from five heat levels: Plain…ish, Lemon & Herb, Medium, Hot, and Extra Hot. This unique spice blend is applied to flame-grilled chicken, infusing it with a distinct taste.
The peri-peri sauce is also available as a condiment, allowing diners to customize their meal’s spiciness. Nando’s offers bottles of their signature sauces for purchase, enabling customers to enjoy the flavor at home.
Variety of Chicken Options
Nando’s menu features diverse chicken cuts to suit different preferences. Options include:
- Whole chicken
- Half chicken
- Quarter chicken (leg or breast)
- Chicken wings
- Chicken thighs
- Chicken breast fillets
These can be ordered individually or as part of combo meals with sides. Nando’s also offers boneless chicken options for those who prefer easier eating.
The chicken is flame-grilled to order, ensuring a fresh and juicy experience. Customers can specify their preferred doneness level for certain cuts.
Vegetarian and Vegan Delights
Nando’s has expanded its menu to accommodate vegetarian and vegan diets. Plant-based options include:
- The Great Imitator: a pea-protein based chicken alternative
- Supergreen burger: made with spinach, broccoli, and edamame
- Portobello mushroom and halloumi burger
- Veggie cataplana: a vegetable stew
Vegan sides such as spicy rice, corn on the cob, and mixed leaf salad complement these dishes. Nando’s also offers vegan-friendly sauces and dressings to enhance the flavors.
These meat-free options are prepared separately from chicken dishes to prevent cross-contamination, ensuring a safe dining experience for vegetarians and vegans.
Assessing Healthier Choices at Nando’s
Nando’s offers several nutritious options for health-conscious diners. By selecting wisely, customers can enjoy flavorful meals while managing their calorie intake and nutrient balance.
Calorie-Conscious Selections
Grilled chicken breast is a top choice for calorie control at Nando’s. A quarter chicken breast contains about 265 calories, making it a lean protein option. The Caesar salad with chicken breast fillet is another lower-calorie choice, coming in at around 400 calories.
For a satisfying meal under 500 calories, consider the chicken breast in a pitta with chargrilled vegetables and mixed leaf salad. This combination provides a good balance of protein, complex carbohydrates, and fiber.
Avoid breaded items and creamy sauces to keep calorie counts in check. Opt for flame-grilled options and ask for sauces on the side to control portions.
Balancing Macros and Nutrients
Nando’s offers options to create a balanced meal with proper macronutrient distribution. Choose lean proteins like grilled chicken thighs or breast fillets as your base.
Add nutrient-dense sides such as macho peas or chargrilled vegetables to increase fiber and vitamin intake. These sides provide essential nutrients while keeping calorie counts reasonable.
For healthy fats, consider adding a small portion of hummus or avocado to your meal. These additions offer heart-healthy monounsaturated fats and can help with satiety.
Balance your plate with a mix of protein, complex carbohydrates, and vegetables to ensure a well-rounded meal that keeps you full and satisfied.
Low-Calorie Sides and Sauces
Nando’s provides several low-calorie side options to complement your main dish. Corn on the cob, at about 130 calories per serving, offers fiber and essential nutrients. The mixed leaf side salad is another excellent choice, with only 14 calories per serving.
For a slightly heartier option, the spicy rice contains approximately 190 calories per serving. It provides complex carbohydrates and a flavorful kick without excessive calories.
When it comes to sauces, opt for the Peri-Peri sauce varieties. These sauces are generally low in calories, with the medium Peri-Peri sauce containing just 19 calories per serving. Avoid creamy dips like garlic Perinaise, which can add significant calories to your meal.
Remember to use sauces sparingly to control calorie intake while still enjoying the signature Nando’s flavors.
Delicious Low-Calorie Main Courses
Nando’s offers several tasty options for health-conscious diners looking to keep their calorie intake in check. These dishes provide flavorful meals without excess calories.
Peri-Peri Chicken Options
Peri-peri chicken is a signature Nando’s dish that can be enjoyed as part of a lower-calorie meal. The 1/4 chicken breast contains approximately 265 calories, making it an excellent lean protein choice. Opt for the lemon and herb or medium spice level to avoid extra oils.
Pair the chicken with a side salad instead of fries to further reduce calories. For those who prefer boneless options, the chicken breast fillet contains around 198 calories.
Chicken wings are another popular choice. A serving of 3 wings has about 246 calories. Choose plain grilled wings without added sauces to keep the calorie count lower.
Grilled Chicken Specialties
Grilled chicken dishes offer flavorful alternatives to fried options. The butterfly chicken breast, a butterflied and grilled whole chicken breast, contains roughly 320 calories.
For a protein-packed meal, try the grilled chicken Caesar salad. It provides a good balance of lean protein and vegetables, with approximately 425 calories.
The chicken breast pita is another tasty option at around 400 calories. Ask for the sauce on the side to control your calorie intake.
Lean Veggie Alternatives
Nando’s caters to vegetarians with low-calorie options too. The veggie burger contains about 380 calories and offers a good source of plant-based protein.
For a lighter meal, the Mediterranean salad with grilled halloumi cheese provides around 450 calories. It’s packed with fresh vegetables and tangy flavors.
The beanie burger, made with spicy mixed beans, is another vegetarian choice at approximately 565 calories. Pair it with a side salad for a filling, low-calorie meal.
Salads and Veggie Options
Nando’s offers a range of fresh salads and vegetarian options for health-conscious diners. These choices provide nutritious alternatives without sacrificing flavor.
Fresh Salad Offerings
Nando’s salad menu features vibrant, nutrient-rich options. The Caesar salad with chicken breast fillet is a popular choice, combining crisp romaine lettuce with lean protein. For a meat-free option, the Quinoa and PERI-Tomato salad packs 523 calories and 13g of protein. It’s bursting with flavor and fiber from vegetables and grains.
The Mediterranean salad offers a refreshing mix of cucumber, tomato, and olives. Diners can add grilled chicken for extra protein. All salads can be customized with Nando’s signature PERi-PERi sauce for an extra kick.
To boost nutritional value, consider adding sides like corn on the cob or long stem broccoli. These vegetable additions are low in calories and high in fiber.
Healthy Halloumi Choices
Halloumi, a firm cheese popular in Mediterranean cuisine, features prominently in Nando’s vegetarian options. The grilled halloumi wrap provides a satisfying meat-free meal. It’s packed with protein and calcium.
For a lighter option, try the halloumi sticks. These can be paired with a side salad or macho peas for a balanced meal. The halloumi and grilled vegetable pitta combines the cheese with nutrient-rich veggies.
Nando’s offers a veggie burger featuring halloumi as a protein source. It’s served on a whole grain bun with lettuce and tomato. This option provides a good balance of protein, carbs, and vegetables.
Customizing Your Meals at Nando’s
Nando’s offers numerous ways to personalize your dining experience. By making informed choices, you can create meals that align with your health goals and taste preferences.
Choosing the Right Spice Level
Nando’s is famous for its peri-peri sauce, which comes in various heat intensities. The mildest option is Lemon & Herb, perfect for those who prefer a subtle flavor. Medium adds a gentle kick, while Hot and Extra Hot cater to spice enthusiasts.
Each spice level contains similar calories, so choose based on your taste preference. The peri-peri sauce is made with African Bird’s Eye chili, known for its metabolism-boosting properties.
Consider asking for the sauce on the side to control the amount you consume. This allows you to enjoy the flavor without excessive calories.
Opting for Whole Foods
Selecting whole food options at Nando’s can enhance the nutritional value of your meal. Choose grilled chicken instead of fried items. A quarter chicken provides lean protein with fewer calories than many other menu options.
Pair your chicken with vegetable sides like mixed leaf salad, long stem broccoli, or corn on the cob. These options add fiber and essential nutrients to your meal.
For a more substantial option, consider ordering a whole chicken to share. This allows for portion control while enjoying a variety of side dishes.
Portion Control Strategies
Managing portion sizes is key to maintaining a balanced diet at Nando’s. Start by choosing smaller chicken portions, such as a quarter chicken or chicken breast.
Opt for regular-sized sides instead of large. Share sides with dining companions to sample different flavors without overindulging.
Consider ordering from the Nandinos (kids’) menu for smaller portions. These options often include healthier sides like cucumber sticks or corn on the cob.
Use the restaurant’s nutrition guide to make informed decisions. This tool helps you calculate the calorie content of your meal, allowing for better portion control.
Health-Conscious Sides and Snacks
Nando’s offers several nutritious side dishes and snacks to complement their peri-peri chicken. These options provide balanced nutrition while keeping calorie counts in check.
Sides to Accompany Your Meal
The spicy rice at Nando’s is a popular choice for those seeking a flavorful yet healthier carbohydrate option. It’s low in sugar and saturated fat while providing moderate amounts of fiber and protein.
For vegetable sides, the Rainbow Slaw and Macho Peas stand out as nutrient-dense choices. The Rainbow Slaw offers a colorful mix of fresh vegetables, while the Macho Peas provide a good source of plant-based protein and fiber.
The Portuguese Tomato Salad and Long-Stem Broccoli are excellent selections for those looking to increase their vegetable intake. These sides are low in calories and high in vitamins and minerals.
Healthy Snacking Selections
Nando’s Hummus with Peri-Peri Drizzle is a tasty snack option. While relatively high in calories, it provides healthy fats and protein, making it a satisfying choice when shared.
The corn on the cob is a simple yet nutritious snack. It’s naturally sweet, fiber-rich, and pairs well with Nando’s chicken dishes.
For those seeking a protein-packed snack, the 5 chicken wings can be a good option. Pairing them with a vegetable side like fino coleslaw creates a more balanced mini-meal.
The Nando’s Experience
Nando’s offers a unique dining experience that balances flavorful dishes with health-conscious options. The restaurant’s signature peri-peri chicken takes center stage, complemented by a variety of sides and salads.
Marrying Taste and Health
Nando’s menu caters to health-conscious diners without sacrificing flavor. The peri-peri chicken, grilled to order, provides a lean protein option. Customers can choose their preferred spice level, from mild to extra hot.
For those watching their calorie intake, Nando’s offers lighter sides like corn on the cob and chargrilled vegetables. The Caesar salad with chicken breast fillet is a popular choice for a balanced meal.
Vegetarian options are also available, such as the hummus with peri-peri drizzle. This appetizer offers a flavorful start to the meal while keeping calorie counts in check.
Nando’s provides nutritional information for all menu items, making it easier for customers to make informed choices. The restaurant’s “Food Allergy and Nutritional information” book details ingredients for every product, catering to various dietary needs.
Creating Nando’s-Inspired Dishes at Home
Recreating Nando’s flavors at home allows for healthier alternatives while maintaining the signature taste. Homemade versions offer control over ingredients and cooking methods, enabling a more nutritious meal.
Healthy Fakeaway Ideas
Peri-peri chicken is the cornerstone of a Nando’s-inspired fakeaway. Marinate skinless chicken breasts in a mixture of lemon juice, garlic, and peri-peri sauce for authentic flavor. Grill or bake the chicken instead of frying to reduce fat content.
For a lighter wrap option, use whole wheat tortillas filled with grilled peri-peri chicken, lettuce, tomatoes, and a dollop of Greek yogurt mixed with peri-peri sauce. This provides a protein-rich meal with fewer calories than restaurant versions.
Spicy rice can be made healthier by using brown rice and reducing oil. Sauté diced onions and red peppers, then add cooked brown rice and peri-peri sauce for a flavorful side dish.
Replace fries with roasted vegetable spears seasoned with peri-peri spices. This adds fiber and nutrients while cutting down on carbs and fat.