Your Smart Guide to Noodles & Company: What to Order & What to Skip

Noodles & Company offers a world of flavor in one fast-casual spot, from classic Italian pasta to spicy Asian noodle bowls. It's the go-to for a quick lunch or a family dinner that satisfies everyone's cravings. But with a menu this diverse, navigating your options can feel like a pop quiz you didn't study for. How do you choose between comforting Mac & Cheese and a fresh, vibrant salad? That's where Snackly comes in. We’re here to help you decide what to order *before* you even get in line.

Don't guess. Scan the menu before you order.

What to Know Before You Order

Noodles & Company is a global tour of carb-centric comfort food. While delicious, this presents a unique challenge. Many diners assume that a lighter-sounding noodle bowl or a salad is automatically the "healthier" choice, but the calories, fat, and carbohydrates can be surprisingly high depending on the sauces and toppings. Most people don't realize that even a "regular" sized bowl can contain nearly 1,000 calories and a full day's worth of carbohydrates. The key to success here isn't avoiding pasta altogether; it's about being strategic with your choice of noodle, protein, and sauce to build a balanced, satisfying meal.

Top 5 Smartest Orders (by Coach Score)

When you scan the menu with Snackly, the Coach Score instantly tells you which items are best balanced. Here are the top-scoring dishes at Noodles & Company that deliver on both flavor and nutrition.

1. Zucchini Pesto with Grilled Chicken (Regular)

* Coach Score: 59/100

* *480 cal, 35g protein, 24g carbs, 28g fat, 5g fiber*

This dish is a nutritional powerhouse and a shining star on the menu. By swapping traditional pasta for zucchini noodles, it dramatically cuts down on carbs while boosting your fiber and vegetable intake. Paired with a generous 35 grams of lean grilled chicken, this meal provides long-lasting energy and fullness. The pesto offers healthy fats from olive oil and nuts, making it a well-rounded, satisfying choice that aligns perfectly with a high-protein or GLP-1-friendly eating style.

2. Cauliflower Rigatoni Fresca (Regular)

* Coach Score: 57/100

* *450 cal, 18g protein, 54g carbs, 18g fat, 8g fiber*

Craving pasta but want to keep it light? The Cauliflower Rigatoni is an excellent solution. This innovative pasta is infused with cauliflower, which bumps the fiber content up to an impressive 8 grams per serving, aiding in digestion and satiety. The Fresca preparation with balsamic, olive oil, roasted garlic, and red onion keeps the sauce light and flavorful without relying on heavy creams. While the protein is more moderate at 18 grams, this is a fantastic high-fiber, vegetarian-friendly option. For an extra boost, consider adding grilled chicken.

3. Penne Rosa with Grilled Chicken (Regular)

* Coach Score: 54/100

* *710 cal, 43g protein, 73g carbs, 26g fat, 5g fiber*

If you're looking for a classic, hearty pasta dish that still packs a nutritional punch, the Penne Rosa with Grilled Chicken is a solid contender. It boasts a massive 43 grams of protein, the highest on our list, which is fantastic for muscle recovery and keeping hunger at bay. The creamy tomato sauce is satisfyingly rich, and while the carbs and calories are higher, the strong protein and fiber content create a more balanced profile than many other indulgent pasta dishes. This is a great post-workout meal or for a day when you need sustained energy.

4. Med Salad with Grilled Chicken

* Coach Score: 54/100

* *370 cal, 31g protein, 20g carbs, 19g fat, 4g fiber*

This is far more than just a simple salad. It's a complete, satisfying meal that scores high for its exceptional balance. At only 370 calories, it delivers a robust 31 grams of protein from the grilled chicken and a mix of feta cheese and Kalamata olives for healthy fats and flavor. With only 20 grams of carbohydrates (16g net carbs), it's one of the best choices for anyone managing their carb intake. This salad proves you can have a delicious, low-calorie, and high-protein meal at a noodle restaurant.

5. Chinese Chop Salad with Grilled Chicken

* Coach Score: 53/100

* *380 cal, 28g protein, 28g carbs, 18g fat, 5g fiber*

Another fantastic salad option, the Chinese Chop Salad provides a delightful crunch and a zesty flavor profile. It combines high-quality protein from grilled chicken with 5 grams of fiber from a medley of crisp veggies. The sesame soy dressing is light yet flavorful, and the macros are well-balanced for a low-calorie meal that still feels substantial. It's an ideal choice for a light lunch that won't weigh you down but will keep you full until dinner.

Best Orders by Diet Goal

No matter your goal, you can find a great meal at Noodles & Company. Scan the menu with Snackly to find the perfect dish for you, or start with these top picks.

Best for Weight Loss

Staying on track with weight loss goals means finding meals that are low in calories but high in protein and fiber to keep you feeling full. These options deliver satisfaction without derailing your progress.

* Med Salad with Grilled Chicken (370 calories): This is a top-tier choice. The combination of 31 grams of protein and healthy fats from olives and feta cheese makes this low-calorie salad incredibly satiating.

* Chinese Chop Salad with Grilled Chicken (380 calories): Similar to the Med Salad, this dish is low in calories but rich in protein (28g) and fiber (5g), ensuring you feel full and satisfied. The crunchy texture and flavorful dressing make it a joy to eat.

* Zucchini Pesto with Grilled Chicken (480 calories): For those who want a warm, pasta-like experience, this is the perfect order. The zucchini noodles keep it under 500 calories, while 35 grams of protein provides serious staying power.

Best for GLP-1 / Ozempic Users

If you're using a GLP-1 medication like Ozempic or Wegovy, focusing on meals high in lean protein and fiber is crucial. This combination helps slow digestion, manage blood sugar, and enhance satiety to prevent overeating and discomfort.

* Zucchini Pesto with Grilled Chicken: With 35g of protein and 5g of fiber in a moderate 480-calorie package, this dish is practically designed for a GLP-1 lifestyle. It's satisfying and easy to digest.

* Med Salad with Grilled Chicken: This salad offers an excellent protein-to-calorie ratio (31g protein for 370 calories) and provides fiber from the fresh vegetables. It's a light yet powerful option that supports your goals.

* Chinese Chop Salad with Grilled Chicken: Another great choice, this salad provides 28g of protein and 5g of fiber, hitting the key nutritional targets for a comfortable and effective meal on a GLP-1 medication.

Best for Keto / Low Carb

Finding truly low-carb options at a noodle-focused restaurant can be tough, but it's not impossible. Focus on salads and the zucchini noodle swap. Remember to calculate net carbs (Total Carbs - Fiber) to see what fits your daily limit.

* Med Salad with Grilled Chicken: At just 16g net carbs (20g carbs - 4g fiber), this is your best bet. It’s packed with flavor, protein, and healthy fats, making it a perfect keto-friendly meal.

* Zucchini Pesto with Grilled Chicken: This dish is a game-changer for low-carb pasta lovers. It comes in at 19g net carbs (24g carbs - 5g fiber) and feels like a satisfying indulgence.

* Chinese Chop Salad with Grilled Chicken: With 23g net carbs (28g carbs - 5g fiber), this salad is another strong option that fits into a low-carb or moderate-carb plan.

Best for High Protein

Protein is essential for building muscle, staying full, and fueling your body. To find the most efficient protein sources, look for the highest protein count for the fewest calories.

* Penne Rosa with Grilled Chicken: If you want the absolute most protein in a single dish, this is it. Packing an incredible 43 grams, it's an ideal meal for post-workout recovery or on a day you have a big appetite.

* Med Salad with Grilled Chicken: This salad is the most *protein-dense* item on the menu. You get a highly efficient 31 grams of protein for only 370 calories, making every bite work for you.

* Zucchini Pesto with Grilled Chicken: Another efficient choice, offering a substantial 35 grams of protein for a moderate 480 calories. It's a great way to fuel up without a heavy carb load.

Orders to Skip

Some dishes at Noodles & Company, while delicious, scored low on the Coach Score due to high calories, high carbs with low fiber, or an unfavorable balance of macronutrients. Consider these an occasional indulgence rather than a regular go-to.

* Tomato Bisque Soup (Coach Score: 22/100): While it's low in calories (360), this soup's score is low because it offers very little nutritional return. With only 7g of protein and 2g of fiber, it's mostly fat and carbs and won't keep you full for long, making it a poor choice for a standalone meal.

* Pad Thai (Coach Score: 43/100): This dish sounds healthy, but the numbers tell a different story. It has 78 grams of carbohydrates with relatively low protein (17g) and fiber (4g). The sweet sauce contributes to a less-balanced nutritional profile that can lead to a quick energy spike and crash.

* Wisconsin Mac & Cheese (Coach Score: 49/100): A fan favorite for a reason, but it's a heavy-hitter. At 900 calories, 41 grams of fat, and 94 grams of carbs in a regular bowl, this is one of the most calorie-dense items on the menu. While it has a decent amount of protein (36g), the overall balance is skewed heavily toward fats and carbs.

How to Customize Your Order

The ability to customize is one of Noodles & Company's greatest strengths. A few simple swaps can completely transform the nutritional profile of your meal.

Swap Your Noodle: This is the most powerful customization you can make. Ask to substitute Zucchini Noodles or Cauliflower Rigatoni in almost any dish. This will slash the carbohydrate count and boost the fiber and vegetable content of your meal instantly.

Double the Protein, Double the Veggies: Don't be afraid to ask for extra protein on your salad or pasta bowl. Adding a serving of grilled chicken, shrimp, or tofu can dramatically improve the balance of your meal. You can also ask to add extra broccoli or other vegetables to any dish for a fiber and nutrient boost.

Sauce on the Side: Many of the calories and fats in noodle dishes come from the sauce. Asking for the sauce on the side allows you to control exactly how much you use. You might find that a little bit goes a long way, saving you hundreds of calories without sacrificing flavor.

Pro Tips for Noodles & Company

Small vs. Regular: Nearly every dish is available in a "Small" or "Regular" size. If you're checking the Coach Score in Snackly and an item seems a bit too high in calories or carbs, check the Small size. It's often the perfect portion for a satisfying lunch.

Think Beyond the Bowl: The salads are legitimate, high-protein, satisfying meals, not just side dishes. Don't overlook them as some of the best-balanced options on the entire menu.

Build Your Own Masterpiece: Use the customization tips to your advantage. A Cauliflower Rigatoni with double grilled chicken and a light sauce can become one of the highest-protein, highest-fiber meals available. Scan this menu with Snackly to see every item's Coach Score instantly.

FAQ

Q: What is the healthiest thing to order at Noodles & Company?

The "healthiest" order depends on your goals, but based on the overall balance of protein, fiber, and calories, the Zucchini Pesto with Grilled Chicken (Coach Score: 59/100) is a top contender. The Med Salad with Grilled Chicken (Coach Score: 54/100) is also an excellent choice for its high protein and low calorie count.

Q: Is Noodles & Company good for weight loss?

Yes, it can be! The key is to choose wisely. Opting for lower-calorie, high-protein dishes like the Med Salad with Grilled Chicken (370 cal) or the Zucchini Pesto with Grilled Chicken (480 cal) will keep you full and satisfied while staying within a calorie deficit. Avoid the high-calorie mac & cheese and cream-based pasta dishes.

Q: What should I avoid at Noodles & Company?

For a more balanced meal, it’s best to limit items with very low Coach Scores. The Tomato Bisque (22/100) is low in protein and won't keep you full. The Wisconsin Mac & Cheese (49/100) is a calorie and fat bomb at 900 calories. Similarly, the Pad Thai (43/100) has a poor carb-to-protein ratio, making it less ideal for a balanced meal.

Q: Can you eat low-carb or keto at Noodles & Company?

Absolutely. Your best options are the Med Salad with Grilled Chicken (16g net carbs) or the Zucchini Pesto with Grilled Chicken (19g net carbs). Swapping traditional pasta for Zucchini Noodles in other dishes is also a great strategy to create a custom low-carb meal.

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