The healthiest Christmas menu options from the biggest high street chains, according to nutritionists

Tis the season of calorific Christmas menus

Festive Winter Salad (Pret A Manger)

It might only be November, but the season of festive food is well and truly upon us.

High street café chains are already filled with tantalising treats designed to spread the Christmas joy – but with lashings of cheese, butter and fried foods, these dishes can be deceivingly calorific.

However, there is a way to indulge in Christmas menus without going overboard on syrup-laden lattes and turkey sandwiches.

We asked two leading nutritionists to pick the healthiest and unhealthiest options on offer this year at five of the nation’s favourite chains – and the results might surprise you.

Pret A Manger

Choose: Festive winter salad

Festive Winter Salad (Pret A Manger)

“It has a good combination of vegetables, low in salt, high in fibre and moderate amount of sugars,” explains Michela Vagini, nutritionist and reflexologist at Natures Plus.

“There is also a good amount of protein and low calorie content if you avoid the salad dressing,” she added.

If you simply cannot resist the seduction of the scarlet sandwich box, nutritionist Cassandra Barns suggests going for the smoked salmon, soft cheese and dill baguette.

“You may not get as many veggies as in some of the other sandwiches, but there’s a decent amount of protein to balance out the carbohydrates in the bread and help balance your blood sugar,” she told The Independent.

Avoid: Melvin the gingerbread man and vegetarian sandwiches

(Pret A Manger (Pret A Manger)

Almost half of the gingerbread man’s nutritional content is sugar, explains Vagini.

“All of that sugar could cause a sugar crash leaving you tired and with a foggy mind,” she said.

“Maybe go for their lovely fruit salads and mixed nuts, add some cinnamon and ginger to it and the Christmas flavour is back.”

As for the veggie sandwiches, Barns explains their lack of protein could wreak havoc on your blood sugar levels, leaving you reaching for sweet treats later on in the day.

Caffé Nero

Choose: Ham hock and spiced plum chutney gluten-free roll

Interestingly, Caffé Nero is the unlikely hero when it comes to healthy Christmas options, with their gluten-free offering reigning supreme.

For Vagini, their gluten-free roll is her favourite option out of all of the other menu offerings, praising the dish for its low sugar and high fibre content.

“As a general rule having more fibre than sugars is a good option,” she explained.

“Salt is also on the low side with only 1.2g per serving and 12.8g of protein is a good amount.”

Avoid: Brie and bacon and cranberry panini

It might sound Christmassy, but Nero’s festive panini isn't the best choice for health-conscious eaters.

With bacon and cheese as the main ingredients, there’s little room for any nutritional benefit, Vagini explains.

EAT

Choose: Turkey hot pot

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“The calories and carb content are reasonable at around 500 calories and 35g respectively, explains Barns.

“The fact that it’s served hot is great too, to warm you up and encourage good digestion on a cold winter day.”

Vagini also praised the dish for its high amount of protein and fibre.

Avoid: Turkey, stuffing and crispy onion baguette

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As tantalising as it sounds, this sandwich contains a staggering 635 calories and 79g carbs, which will do no favours for your concentration levels.

If you must, don’t eat it at work, as it’s “likely to send you to sleep as your desk,” says Barns.

Starbucks

Choose: Turkey feast panini

(Starbucks (Starbucks)

Given the indulgent amount of smoked bacon and bread sauce, it’s surprising that both nutritionists selected the turkey feast panini as the healthy option.

“There’s not a great deal to choose between the savoury options here, as they’re all sandwiches,” says Barns.

However, the feast panini has a lower calorie and higher protein content than its contenders, so it likely to keep you fuller for longer, she explains.

Avoid: Three cheeses and cranberry panini

(Starbucks (Starbucks)

As for the remaining plagued paninis, it’s no surprise that the worst offender is the one with three cheeses.

High in fat and low in protein, it’s not going to do you – or your waistband – any favours, explain both Barns and Vagini.

Of course, enjoying any of these Christmas treats once in a while isn't going to wreak any long-term havoc on you or your body, but when it comes to festive feasting, it's best to choose wisely - and remember to read the small print.