If you think Greggs is only about sausage rolls and sweet pastries, think again. Over the years, Greggs has expanded its menu to include healthier options that don’t compromise on taste. Whether you’re watching your weight or just want to eat cleaner, there are plenty of options on the Greggs low calorie menu.
This guide explores the top Greggs healthy food choices — all under 400 calories — so you can enjoy your favourite high-street bakery without the guilt.
A Lighter Side of Greggs
Greggs now caters to a wide range of customers, including those who are health-conscious. From fresh salads to low-calorie wraps, it’s easier than ever to eat well while sticking to your calorie goals.
Best Salads Under 400 Calories
1. Chargrilled Chicken Salad – 260 Calories
One of the most popular healthy choices, this salad includes grilled chicken breast, lettuce, tomato, cucumber, and a light dressing. It’s high in protein and low in fat, making it a great lunch option.
2. Falafel & Houmous Salad Box – 330 Calories
This vegetarian option is packed with plant-based protein. It contains falafel bites, salad greens, and a side of smooth houmous for dipping.
Salad Summary
Both options are part of the year-round Greggs healthy food range and offer a good mix of nutrients for a balanced meal.
Low-Calorie Pasta Pots
3. Cheese & Tomato Pasta – 340 Calories
A cold pasta option with a tangy tomato dressing and grated cheese. It’s filling, vegetarian-friendly, and easy to grab on the go.
4. Feta & Beetroot Pasta – 390 Calories
A refreshing alternative with beetroot slices, cooked pasta, and feta cheese. It’s rich in flavour and colour, with a satisfying bite.
Healthy Breakfast Choices
5. Omelette Breakfast Roll – 360 Calories
This light breakfast option includes a folded omelette in a soft bun. It’s great for people who want to avoid processed meats in the morning.
6. All Butter Croissant – 270 Calories
While not high in protein, this croissant is low in calories and works well for a lighter breakfast. Pair it with black coffee for a quick start to your day.
Guilt-Free Snacks and Sides
7. Original Porridge Pot – 190 Calories
Greggs’ porridge is creamy and filling. It comes in multiple flavours (like Golden Syrup or Apple & Cinnamon), all under 230 calories.
8. Fresh Fruit Pot – 60 Calories
A simple mix of seasonal fruits such as melon, grapes, and pineapple. Perfect for a mid-morning or afternoon snack.
Why These Matter
These items support your goal of keeping your intake below 400 calories per meal or snack, especially when combined with a calorie-free drink.
Lighter Vegan Options
9. Vegan Sausage Roll – 320 Calories
It’s one of Greggs’ biggest success stories. Plant-based, flaky, and packed with flavour, this roll is a lower-calorie option compared to many meat-based pastries.
10. Half Mexican Bean Wrap – Approx. 380 Calories
The full wrap is closer to 650 calories, but splitting it or sharing makes it a solid high-fibre snack under 400 calories.
What to Drink With Your Low-Calorie Meal
Best Low-Calorie Drink Options
- Water (0 calories)
- Sparkling water (0 calories)
- Diet Coke / Coke Zero (1–2 calories)
- Americano or Black Coffee (under 10 calories)
Drinks to Avoid If You’re Watching Calories
- Milk-based coffees with syrups
- Iced lattes with cream
- Sugar-loaded fruit juices or fizzy drinks
Pairing smart drinks with your meal can help you stay on track with your health goals while enjoying the full Greggs experience.
Ordering Tips for Staying Under 400 Calories
Choose Items Without Extra Cheese or Sauce
Customizing your meal? Opt for lighter toppings or skip sauces that add unnecessary fat and sugar.
Skip the Pastries if You’re Having a Full Meal
While pastries are tempting, they’re often better as stand-alone snacks due to their high calorie content.
Go for Salads and Pasta Pots
These tend to be the most balanced and consistently under 400 calories.
Final Thoughts
Greggs may be known for indulgent treats, but they’ve proven that fast food can be nutritious too. The Greggs low calorie menu gives you real, satisfying options that fit within a healthy lifestyle.
From under 400 calories Greggs meals like porridge and fruit pots, to protein-rich salads and wraps, there are plenty of choices that are both delicious and guilt-free. Whether you’re on a diet, counting calories, or simply want a lighter meal, Greggs offers more variety than ever.
Next time you’re near a Greggs, you can walk in with confidence, knowing that healthy options are not only available — they’re actually worth looking forward to.