Quick Bites: Zoe’s Kitchen

We are back with another edition of our Quick Bites series, and today, we are looking at one of my favorite places to eat – Zoe’s Kitchen! I love the focus on healthy eating at Zoe’s Kitchen as well as the variety of options. In fact, Zoe’s provides a speciality menu called ‘Simply 500’ which lists the menu items that are already 500 calories or less or those that can be specially ordered to qualify. Also, for those people following specific diets (such as vegetarian, gluten free or vegan), the menu labels which menu items qualify making it easy to decide what to order! I wanted to narrow down the menu even further by taking a look at some of the other nutrients that play a role into what we would consider a healthier meal. As always, there are menu items that may be acceptable that I have not discussed. For a breakdown of what nutrients we look at, take a look at our original Quick Bites post on Chick-fil-a.



There really isn’t a soup to avoid at Zoe’s, as they have two available on their menu: Chicken Orzo Soup and Tomato Bisque. Between the two, the Chicken Orzo has slightly less calories (140 versus 160), less saturated fat (1.5 versus 3.5 grams) and more protein (11 versus 5 grams). However, the Tomato Bisque has slightly less sodium (1100 versus 1270 mg). So, it does depend on what is important to you when eating out, but I usually stick with the Chicken Orzo; it is delicious!

Hummus and Salads:

Choose: Tabouli Salad – 460 calories, 25 grams total fat, 3 grams saturated fat, 1590 mg sodium, 43 gm carbohydrates, 6 grams dietary fiber, 5 grams sugar, 10 grams protein.

Choose: Quinoa Salad – 400 calories with dressing on the side. Zoe’s does not list specific nutritionals for this salad; however, it is on the Simply 500 menu and features ingredients that I would consider healthier.

Avoid: Tossed Greek Salad-  710 calories, 30 grams total fat, 13 grams saturated fat, 2050 mg sodium, 47 grams carbohydrates, 11 grams fiber, 11 grams sugar, 57 grams protein.

*For salad dressings, I would choose the Lemon Vinaigrette or Citrus Balsamic dressings and avoid the Yogurt Dressing for the high saturated fat content. The Greek dressing is also an OK option but be aware of the higher total fat content per serving (19 versus 7-8 gms) and the higher calorie content per serving (160 calories versus 70-75 calories).

Classic Sandwiches:

Choose: Classic Turkey Sandwich – 370 calories, 9 grams total fat, 0.5 grams saturated fat, 1300 mg sodium, 42 grams total carbohydrates, 7 grams fiber, 10 grams sugar, 33 grams protein.

Avoid: Pimento Cheese Sandwich – 560 calories, 37 grams total fat, 15 grams saturated fat, 990 mg sodium, 33 grams carbohydrates, 4 grams carbohydrates, 5 grams fiber, 26 grams protein.

*If you enjoy the chicken or tuna salad sandwiches from Zoe’s, choose the half size instead and add a cup of soup, side salad or fruit from the ‘Pick Two’ menu for a healthier option!

Grilled and Pita Sandwiches:

*Many of the sandwiches were comparable in their nutritional facts. But, the lean turkey pita stood out as the best option on this menu for me!

Choose: Chicken and Slaw Pita – 440 calories, 17 grams total fat, 4 grams saturated fat,  630 mg sodium, 26 grams carbohydrates, 3 grams fiber, 4 grams sugar, 42 grams protein

Choose: Lean Turkey Pita – 320 calories, 8 grams total fat, 2 grams saturated fat, 1280 mg sodium, 26 grams carbohydrates, 3 grams fiber, 5 grams sugar, 28 grams protein

Avoid: Grilled Pimento Sandwich – 600 calories, 39 grams total fat, 16 grams saturated fat, 1590 mg sodium, 37 grams carbohydrates, 4 grams fiber, 9 grams sugar, 26 grams protein


Choose: Spinach Rollups -410 calories, 14 grams total fat, 8 grams saturated fat, 1590 mg sodium, 55 grams carbohydrate, 6 grams fiber, 6 grams sugar, 16 grams protein

Choose: Veggie Kabob – 440 calories, 22 grams total fat, 2 grams saturated fat, 1610 mg sodium, 46 grams carbohydrate, 16 grams fiber, 8 grams sugar, 13 grams protein

Choose: Protein Power Plate – 510 calories, 30 grams total fat, 8 grams saturated fat, 890 mg sodium, 17 grams carbohydrate, 6 grams fiber, 9 grams sugar, 43 grams protein

Avoid: Steak Rollups (with no side) – 980 calories, 63 grams total fat, 23 grams saturated fat, 2940 mg sodium, 59 grams carbohydrate, 4 grams fiber, 7 grams sugar, 48 grams protein

*Highest sodium content- Shrimp Kabobs (3240 mg sodium) // Highest saturated fat content- Steak Rollups (23 grams), Veggie Pita Pizza (13 grams), Pita Pizza (13 grams)

Fresh Sides:

Choose: Seasonal Fresh Fruit – 90 calories, 0 grams total fat, 0 grams saturated fat, 5 mg sodium,  22 grams carbohydrate, 3 grams fiber, 17 grams sugar, 1 gram protein

Avoid: Rice – 260 calories, 11 grams total fat, 4.5 grams saturated fat, 970 mg sodium, 36 grams carbohydrate, 1 gram fiber, 1 gram sugar, 4 gram protein


Talk to us! What are some of your favorites to eat at Zoe’s Kitchen?


HBH quick bites - ZK

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