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Quinoa salad

Brand-new healthy options on our menu feature seeds and grains used by the ancient Aztecs, Incas and Mayans

Need some help in maintaining the ‘new year, new you’ healthy life style?

Look no further than the new Wetherspoon menu’s brand-new low-Calorie options and meal alternatives.

We now offer 10 main-menu items all under 500 Calories each, plus five extra starter options.

Wetherspoon is committed to offering a balanced selection. So, while some of our dishes are available for the occasional blow-out or treat, we always offer great menu options to be consumed as part of a healthy day-to-day diet.


Our fabulous NEW quinoa salad is under 500 Calories (459 Cal), comprising quinoa, rice, avocado, adzuki beans, grilled red & yellow peppers, red cabbage, chia seeds and kale.

This superfood salad, packed full of goodness, is a gluten-free, dairy-free and vegetarian (non-chicken version) option and is also available as a side salad choice (weighing in at only 233 Calories).

If you ask for the salad to be served with our balsamic vinaigrette dressing, instead of the dressing it is served with, this would also be a great vegan option.

What are quinoa and chia seeds?

Quinoa (pronounced keen-wah) is a tiny, bead-shaped grain which, unlike wheat or rice, is a complete protein. It may be new to our kitchen cupboard, but the Incas were growing it high in the Andes of Peru thousands of years ago.


Firm textured, it is gluten free and easy to digest. Packed with eight essential amino acids, dietary fibre, phosphorus, magnesium and iron, it is little wonder that the UN recognises it for its health benefits as a ‘supercrop’.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, related to the mint family, which grows natively in South America and is among the healthiest ‘whole grain’ foods around. The seeds are naturally gluten free too.

They were an important food for the Aztecs and Mayans; in fact, ‘chia’ is the ancient Mayan word for ‘strength’. They are loaded with nutrients and vitamins, as well as high in protein and fibre, so don’t be fooled by their size – these tiny seeds pack a powerful nutritional punch.

Our NEW smashed avocado bagel is only 349 Calories (without chips). A great breakfast or lunchtime choice and recognised superfood, this bagel option is served with guacamole, avocado, tomato, onion and fresh coriander. This dish is also vegan and dairy free.


Our new bagel range offers a slightly lighter option than those of our other deli range choices of paninis, toasties and wraps. The NEW New York-style pastrami bagel, only 389 Calories (without chips) is another great lunchtime alternative.

Although our skinny steak and skinny burger options do not fall below 500 Calories, both choices offer an opportunity to enjoy a great steak and tasty beef or grilled chicken burger, while cutting back on some of those Calories.

Also under 500 Calories

Five-bean chilli

(493 Cal) – also vegan and less than five per cent fat

Shanghai noodles

– under 500 Calories, a great vegetarian option

Jacket potatoes

– served with a salad, our jacket with beans and jacket with five-bean chilli are both under 500 Calories.


Coming soon…

We will be launching a new menu in our ‘Your Menu Your Choice’ range which will clearly highlight those dishes, from our menu, falling below 500 Calories and those which are less than five per cent fat.

As with our other dietary menus, this will ensure that we continue to provide clear customer information about the different options available, while catering for those with specific dietary requirements.