Coles Perform Build Chicken Pesto Gnocchi
Coles Perform Build Chicken Pesto Gnocchi: independently scored 8.8/10 on Protein Score and 8.6/10 on Clean Score by ProteinScore.
40.9g protein per serve · 546 cal · 11.6g sugar · 1030mg sodium · 430g serve.
Overview
A sodium load of 1030mg per tray is the first thing to notice, eating up over half the daily 2000mg limit in one meal. It's a significant trade-off for the convenience of a high-protein dinner from the supermarket chiller aisle, and one that makes this a meal for occasional use rather than a daily staple. The protein comes from a generous 26% portion of cooked RSPCA-approved Australian chicken breast, which is a solid, whole-food anchor. This is paired with potato gnocchi and a pesto sauce bulked out with zucchini and spinach. At over 500 calories, it's definitely a full meal, not a light snack, and feels more substantial than many of its rice-based siblings. Compared with the Coles Perform Chicken Lemon Pepper, this gnocchi version has slightly less protein and a touch more sugar. It sits below the brand's average Protein Score but just above its Clean Score, showing the typical trade-offs we see in the Perform range between macro targets and ingredient lists. Ultimately, this is a meal built for someone who prioritises a huge protein hit above all else and isn't tracking sodium closely. It gets the post-training refuel job done without you needing to turn on the stove, but we think the salt content is a heavy price to pay for that convenience.
Protein Score: 8.8/10
This tray lands as a strong, if not top-tier, protein option in the ready meal category. The 40.9g of protein per serve is a massive figure that easily clears the bar for a high-protein dinner, earning a 7.7/10. However, its protein-per-calorie density is only average, at 7.5g per 100kcal. That 40.9-gram serve is where the story is. It's the kind of number usually reserved for athlete-focused brands, not a supermarket's own line. It makes hitting a daily protein target incredibly simple for anyone who just finished a heavy gym session and can't face cooking a meal from scratch. Stacked against the broader ready meal category, its score is comfortably above average. While some other meals in the Coles Perform range score higher for protein density, this gnocchi option delivers one of the highest absolute protein hits in a single tray we've seen in the chiller.
Clean Score: 8.6/10
Coles' Perform range generally finds a decent balance between function and formulation, and this meal is no exception. With 25 ingredients and four additives, it's cleaner than the typical ready meal we analyse, reflected in its 7.1/10 score. The additives here are common and functional. The score is moved by a short list of additives: an emulsifier (471) in the gnocchi, a natural preservative (Nisin, 234) in the sauce, another preservative (Sorbic Acid) in the parmesan, and yeast extract for flavour. There are no artificial colours or sweeteners, which is a positive signal for a pre-made meal. For a product designed to sit in a chiller and heat reliably in a microwave, this is a relatively straightforward ingredient list. The trade-off for the convenience and high protein is a handful of processing aids, which is a compromise many shoppers are willing to make for a quick weeknight dinner.
Wins
- A huge 40.9g of protein per serve.
- Uses real RSPCA Approved Australian chicken breast.
- No artificial colours or sweeteners.
Watch outs
- Extremely high sodium at 1030mg per serve.
- Over half the daily sodium limit in one meal.
- Low in fibre at less than 1g per 100g.
Ingredients
Pesto Sauce (44%) [Zucchini (39%), Water, Spinach (10%), Basil Pesto (Milk) (7%), Milk Powder, Cream (Milk), Corn Starch, Basil (1.0%), Natural Preservative (234)], Potato Gnocchi (28%) [Potato Flake (24%) (Potato, Emulsifier (471), Acidity Regulator (Citric Acid)), Wheat Flour, Water, Free-Range Australian Egg, Salt], Cooked Chicken Breast (26%) [RSPCA Approved Australian Chicken Breast (96%), Potato Starch, Wheat Fibre, Yeast Extract, Citrus Extract, Salt], Parmesan Shavings (Milk) (2.5%) [contains Preservative (Sorbic Acid)]
25 ingredients.
Frequently asked questions
- How much sodium is in this meal?
- This meal contains 1030mg of sodium per 430g serve, which is extremely high. This single tray accounts for approximately 52% of the 2000mg suggested daily target, a significant amount for one meal. The high sodium level is a direct trade-off for the convenience and flavour in a pre-made meal.
Due to the very high salt content, we think this meal is best suited for occasional consumption rather than as a daily staple.
- Is this meal genuinely high in protein?
- Yes, it is genuinely high in protein. The single 430g tray delivers 40.9 grams of protein, primarily from cooked RSPCA Approved chicken breast. This is a substantial amount that qualifies it as an athlete-grade meal, making it very effective for a post-training refuel or for anyone with high daily protein targets.
For context, this is more protein than you'd find in many dedicated protein shakes. It's a very convenient way to hit your macros.
- How do you heat up the Chicken Pesto Gnocchi?
- This is a chilled ready meal designed to be heated in the microwave. You simply need to pierce the film and heat it for a few minutes, typically around 4-6 minutes depending on your microwave's power. It is not designed for conventional oven cooking.
The tray format makes it a simple, no-fuss option for a quick dinner after work or a convenient office lunch.
- Where can I buy the Coles Perform meals?
- The Coles Perform range, including this Chicken Pesto Gnocchi, is stocked in Coles supermarkets across Australia. You'll typically find it in the chilled ready-meal section of the store. While it's a Coles own-brand product, it's always worth checking the brand's official channels for any other potential purchasing options.
We'd suggest checking the Coles website for local store availability before you make a trip.
- How does this compare to other meals in the Coles Perform range?
- This gnocchi meal is one of the highest absolute protein options in the Coles Perform lineup. However, its protein-per-100g is slightly lower than some siblings. For instance, compared to the Perform Chicken Lemon Pepper, this meal has 0.3g less protein and 0.5g more sugar per 100g.
Generally, the Perform range prioritises high protein, and this meal is a strong example, albeit with a significant sodium trade-off.