Noodles & Company: Slurp Your Way to Health with These Savory, Guilt-Free Options

Noodles & Company offers a variety of options for health-conscious diners seeking flavorful meals. The restaurant chain provides customizable dishes that cater to different dietary preferences and nutritional goals. By choosing wisely, customers can enjoy satisfying meals while maintaining a balanced diet.

For those looking to reduce carbohydrate intake, Noodles & Company offers zucchini noodles, known as “Zoodles,” as a low-calorie, low-carb alternative to traditional pasta. These gluten-free veggie noodles can be substituted in any noodle dish on the menu. The company also provides whole grain options for guests seeking more fiber in their meals.

Noodles & Company’s menu includes lean protein additions and vegetable-rich dishes inspired by Mediterranean cuisine. These choices feature ingredients like tomatoes, cucumbers, and Kalamata olives, offering a nutrient-dense meal option. The restaurant’s online nutrition calculator allows customers to easily view the nutritional impact of individual components, empowering them to make informed decisions about their meals.

Understanding Nutritional Information

Noodles & Company provides comprehensive nutritional details for their menu items. This information allows customers to make informed choices about their meals based on calorie content, macronutrients, and sodium levels.

Calories Counting and Management

Noodles & Company offers a range of dishes with varying calorie counts. Lower calorie options include Zoodles, which are spiralized zucchini noodles. These provide a fresh, low-carb alternative to traditional pasta.

The company’s nutritional calculator helps customers track their calorie intake. It’s important to note that some dishes, like the spaghetti and meatballs, can be high in calories. This option contains 980 calories per serving.

Portion sizes play a crucial role in calorie management. Customers can opt for smaller portions or share larger dishes to reduce calorie intake.

Sodium and Carbohydrates Insights

Many Noodles & Company dishes contain significant amounts of sodium and carbohydrates. The spaghetti and meatballs, for example, has 102 grams of carbs and 1580 milligrams of sodium.

Customers watching their sodium intake should be cautious. The company’s nutritional calculator can help identify lower-sodium options.

For those seeking lower-carb meals, Zoodles offer a suitable alternative. They contain fewer carbs compared to traditional wheat pasta.

Protein and Fats: Balancing Macronutrients

Noodles & Company offers dishes with varying protein and fat content. Adding protein to meals can increase satiety and support muscle health.

The nutritional calculator provides information on protein and fat content for each dish. This allows customers to balance their macronutrient intake according to their dietary needs.

Some dishes may be high in saturated fat. Customers concerned about fat intake should review the nutritional information before ordering. Healthier fat options can be found in dishes containing olive oil or avocado.

Special Diets and Allergies

A colorful array of fresh vegetables and whole grains arranged on a table, with a variety of sauces and seasonings nearby

Noodles & Company caters to various dietary needs and restrictions. The restaurant offers a range of options for those following special diets or managing food allergies.

Gluten-Sensitive Choices

Noodles & Company provides gluten-sensitive alternatives for many of its popular dishes. These options use rice noodles or zucchini noodles as a base. The Pad Thai and Japanese Pan Noodles can be made gluten-sensitive upon request.

It’s important to note that while these dishes are prepared with gluten-free ingredients, they are not certified gluten-free due to potential cross-contamination in the kitchen.

Vegetarian and Vegan Delights

The menu features several vegetarian and vegan-friendly options. The Zucchini Rosa is a popular vegan choice, combining zucchini noodles with spinach, tomato, and mushrooms in a light tomato cream sauce.

For vegetarians, the Wisconsin Mac & Cheese and Penne Rosa are flavorful options. Vegan guests can customize many dishes by removing dairy-based ingredients and adding plant-based proteins like Impossible™ chicken.

Low-Carb and Keto-Friendly Options

Noodles & Company accommodates low-carb and keto diets with zucchini noodle substitutions. The Zucchini Spicy Peanut Saute with Grilled Chicken is a keto-friendly choice, offering high protein and low carbs.

Guests can create custom low-carb meals by selecting a protein and vegetable-based sauce over zucchini noodles. The nutrition calculator on the company’s website helps track macros for these customized options.

Dealing with Common Allergies

Noodles & Company provides an interactive allergen chart on their website to help guests with food allergies make informed choices. The chart covers common allergens like milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy.

Staff members are trained to handle allergy-related requests and can prepare meals in separate pans to minimize cross-contact. However, the restaurant doesn’t guarantee a completely allergen-free environment due to shared cooking spaces.

Guests with severe allergies should communicate their needs clearly to the staff when ordering. The restaurant offers ingredient modifications to accommodate various allergies and sensitivities.

Healthy Menu Highlights

A colorful array of fresh vegetables, lean proteins, and whole grain noodles are arranged on a clean, modern table setting

Noodles & Company offers a variety of nutritious options for health-conscious diners. From vegetable-based noodles to lean protein additions, the menu provides choices that cater to different dietary preferences and nutritional goals.

Salads: Garden Fresh

The Med Salad stands out as a nutrient-rich choice. It features a mix of fresh greens, tomatoes, cucumbers, and olives. For added protein, the Med Salad with Chicken is an excellent option.

The Grilled Chicken Caesar Salad offers a classic flavor profile with a healthier twist. It includes grilled chicken breast, romaine lettuce, and a lighter Caesar dressing.

These salads provide a good balance of vegetables and protein. They’re lower in calories compared to many pasta dishes, making them suitable for those watching their calorie intake.

Soups: Comfort with Consideration

Chicken Noodle Soup is a comforting option with nutritional benefits. It contains lean chicken protein and vegetables in a savory broth. The soup is relatively low in calories while still offering a satisfying meal.

Noodles & Company rotates seasonal soup options. These often include vegetable-based soups that can be both filling and nutritious.

When choosing soups, consider pairing them with a small salad or side for a more balanced meal. This combination provides a good mix of nutrients and helps control portion sizes.

Main Courses: Balanced Plates

Japanese Pan Noodles can be a healthier choice when customized. Opt for whole grain noodles and add extra vegetables for increased fiber content.

Zucchini Noodles, or “Zoodles,” offer a low-carb alternative to traditional pasta. They can be substituted in many dishes, significantly reducing calorie and carbohydrate content.

For protein, grilled chicken is a lean option available to add to most dishes. It provides essential nutrients without excess saturated fat.

Consider dishes that balance proteins, vegetables, and whole grains. This approach helps create a more nutritionally complete meal.

Shareables and Sides: Companions to Meals

Edamame serves as a protein-rich, plant-based side. It’s low in calories and high in fiber, making it a smart choice for snacking or as a meal addition.

The side salad offers a simple way to increase vegetable intake. It pairs well with main courses and helps boost the overall nutritional value of the meal.

Vegetable-based sides, when available, can be excellent choices. They typically provide essential vitamins and minerals with fewer calories than carb-heavy options.

When selecting shareables or sides, focus on options that complement your main course nutritionally. This strategy helps create a more balanced overall meal.

Customization for a Healthier Meal

A colorful array of fresh vegetables and lean protein options arranged around a bowl of whole grain noodles, with a variety of flavorful sauces on the side

Noodles & Company offers numerous ways to tailor your meal for improved nutrition. By selecting wisely from their customization options, you can create a balanced dish that aligns with your dietary goals.

Choosing the Right Toppings

Vegetables are key to boosting the nutritional value of your pasta dish. Opt for a variety of colorful veggies like broccoli, tomatoes, and mushrooms. These add fiber, vitamins, and minerals without many calories.

For a nutrient-dense crunch, consider adding toasted seeds or nuts. They provide healthy fats and protein.

Avoid cream-based toppings and limit cheese to keep the calorie count in check. If you crave cheese, ask for a light sprinkle rather than a full portion.

Sauce Selections and Modifications

Cream-based sauces tend to be high in calories and saturated fat. Instead, choose tomato-based options like marinara for a lighter meal.

Request sauces on the side to control portions. This allows you to add just enough for flavor without excess calories.

For a healthier twist on the popular Penne Rosa, ask for less cream in the sauce or substitute it with extra tomato sauce.

Consider olive oil and herbs as a simple, heart-healthy alternative to heavier sauces.

Protein Picks and Swaps

Grilled chicken is a lean protein choice that pairs well with most pasta dishes. It adds satiety without excessive calories.

For plant-based options, tofu or edamame can provide protein without saturated fat.

Swap meatballs for grilled chicken to reduce saturated fat intake while maintaining protein content.

Consider adding a hard-boiled egg to salads for an extra protein boost without added cooking oils.

Limit or avoid high-fat proteins like bacon or sausage, which can significantly increase the calorie content of your meal.

Diet-Friendly Favorites at Noodles and Company

A colorful array of fresh vegetables, lean proteins, and whole grain noodles displayed on a clean, modern table at Noodles and Company

Noodles and Company offers a variety of dishes that cater to health-conscious diners. These options provide tasty meals while aligning with different dietary goals and preferences.

Highlighting Low-Calorie Entrees

The Med Salad with Chicken stands out as a nutritious choice. It combines fresh vegetables, grilled chicken, and a light dressing. Zoodles, made from spiralized zucchini, offer a low-carb alternative to traditional pasta. The Zucchini Pesto with Grilled Chicken provides a flavorful meal with fewer calories than many pasta dishes.

For noodle lovers, the Japanese Pan Noodles with tofu offer a vegetarian-friendly option at 640 calories. This dish includes broccoli, mushrooms, and carrots, providing a balance of vegetables and protein.

Identifying the Less Obvious Healthy Choices

Some surprisingly nutritious options may not be immediately apparent. The Leanguini Fresca with Parm features a lighter pasta paired with fresh vegetables and Parmesan cheese. It offers a satisfying meal without excessive calories.

The Pesto Cavatappi can be modified to fit dietary needs. Requesting light pesto sauce and adding grilled chicken increases protein while reducing overall fat content. The Caesar Salad, when ordered with grilled chicken and light dressing, becomes a protein-rich, lower-calorie alternative to pasta dishes.

Customization is key at Noodles and Company. Guests can swap ingredients, adjust portion sizes, or add lean proteins to create meals that align with their dietary goals.

Lifestyle and Tool Support

A colorful bowl of fresh vegetables and whole grain noodles, surrounded by various kitchen utensils and cooking tools

Noodles & Company provides resources to help customers make informed choices aligned with their dietary goals and preferences. These tools empower guests to customize meals and plan nutritious options.

Dietary Lifestyle Calculator and Apps

Noodles & Company offers a Nutrition, Allergen & Dietary Lifestyle Calculator on their website. This tool allows guests to view detailed nutritional information for menu items. Users can select dietary requirements to see available or customizable dishes that fit their needs.

The calculator displays calories, fat, carbohydrates, protein, and other key nutrients for each dish. It also identifies items suitable for specific diets like keto, paleo, or gluten-free. This empowers customers to make choices aligned with their health goals or dietary restrictions.

Tips for a Nutritious Meal Planning

When planning a nutritious meal at Noodles & Company, consider opting for zucchini noodles as a low-calorie, low-carb base. This veggie alternative can be substituted in most noodle dishes.

Choose lean proteins like grilled chicken or tofu to boost the protein content of your meal. Add extra vegetables to increase fiber and nutrients. Select lighter sauces or ask for them on the side to control portions.

Consider customizing dishes by removing high-calorie toppings or requesting smaller portions of certain ingredients. Pair your meal with a side salad for added nutrients and to help control portion sizes of higher-calorie entrees.