Keto Options At Panera Bread: What You Need To Know

Panera Bread is a popular chain restaurant offering soups, salads, sandwiches, pasta, pastries, and bakery goods. While the menu items are very high in carbs, it is possible to eat keto at Panera with some modifications and customisations. Here are some tips and tricks to order keto-friendly options at Panera.

Breakfast Options

- Avocado, Egg White, and Spinach (no bagel)

- Sausage, Scrambled Egg, and Cheese (no ciabatta)

- Chipotle Chicken, Scrambled Egg, and Avocado Wrap (no tortilla)

- Bacon, Egg, and Cheese (no bread)

Lunch and Dinner Options

- Roasted Turkey and Avocado BLT (no bread or tomatoes)

- Heritage Ham and Swiss (no bread)

- Chipotle Chicken Avocado Melt (no bread)

- Bacon Turkey Bravo Sandwich (no bread, ask for a lettuce wrap)

- Green Goddess Cobb Salad with Chicken (no pickled onions, no tomatoes)

- Greek Salad (no pickled onions, no tomatoes, add chicken)

- Caesar Salad with Chicken (no croutons)

- Asian Sesame Salad with Chicken (no wonton strips)

Keto-Friendly Extras

- Avocado

- Bacon

- Pork Sausage

- Scrambled Egg

- Egg Whites

- Over Easy Egg

- Pickle Spear

- Vermont White Cheddar

- Steak

- Spinach

Keto-Friendly Dressings and Sauces

- Asian Sesame Dressing

- Caesar Dressing

- Chili Lime Rojo Ranch

- Greek Dressing

- Green Goddess Dressing

- Poppyseed Dressing

- Basil Pesto

Drinks

- Diet Sugar-Free Lemonade

- Unsweetened Iced Tea

- Sobe Life Water Yumberry Pomegranate

- Plum Ginger Hibiscus Tea

- Espresso

- Almond Milk

- Spindrift Lemon Seltzer

- Diet Pepsi

- Hot Teas

Keto-friendly breakfast options at Panera Bread

Panera Bread is a popular restaurant chain offering soups, salads, sandwiches, pasta, pastries, and bakery items. While most of the menu items are high in carbohydrates, there are some keto-friendly options available, especially for breakfast. Here are some tips and recommendations for keto-friendly breakfast choices at Panera Bread:

Avocado, Egg White, & Spinach (no bagel)

This is a light and nutritious breakfast option. Ordering it without the bagel makes it keto-friendly, and you can also skip the tomatoes to further reduce carbohydrates. If you prefer a more filling meal, you can opt for a regular egg instead of egg whites. The approximate nutrition breakdown for this item without the bagel and tomatoes is 160 calories and 4 grams of total carbs.

Sausage, Scrambled Egg, & Cheese (no ciabatta)

For a hearty and protein-rich breakfast, this option is a great choice. Simply remove the ciabatta bread to make it keto-friendly. The total carb count for this item without the bread is 3 grams.

Chipotle Chicken, Scrambled Egg, & Avocado Wrap (no tortilla)

If you're looking for a breakfast with a kick, this wrap without the tortilla is an excellent choice. It includes smoked pulled chicken, scrambled eggs, smoked Gouda cheese, Peppadew peppers, chipotle aioli, and fresh avocado. The approximate nutrition breakdown for this item without the tortilla is 290 calories and 4 grams of total carbs.

Customizable Options:

In addition to the above options, you can customize many of Panera's breakfast sandwiches to make them keto-friendly. Simply skip the bread and opt for a bowl instead. You can also customize your protein choices and add-ins. Here are some recommendations:

• Bacon, Egg, & Cheese: Order this classic without the bread. The approximate nutrition breakdown is 2 grams of net carbs.
• Ham, Egg, & Cheese: A traditional breakfast option without the bread.
• Turkey Sausage, Egg White, & Spinach (no bagel): This option includes turkey sausage, egg whites, spinach, and cheese. However, the sage seeds in the turkey sausage may have an off-putting flavor for some.

Drinks:

When it comes to drinks, there are several keto-friendly options at Panera Bread:

• Unsweetened Iced Tea
• Plum Ginger Hibiscus Tea: A naturally sweet and refreshing tea option.
• Spindrift Lemon Seltzer: A good choice if you like seltzer.
• Diet Pepsi: A soda option for those who prefer it.
• Hot Teas: Panera offers a variety of hot tea options, including Honey Ginseng and Ginger Peach.
• Coffee: Black coffee or espresso are good choices, and you can add almond milk and sugar-free syrup if desired.

Remember that when ordering keto-friendly options at Panera Bread, it's always a good idea to check the nutrition calculator on their website or ask about specific ingredients if you have any concerns.

Keto lunch and dinner options at Panera Bread

Panera Bread is a popular chain restaurant offering soups, salads, sandwiches, pasta, and pastries. While most menu items are too carb-heavy, you can customize several dishes to fit a keto diet. Here are some keto lunch and dinner options at Panera Bread:

Salads

• Greek Salad: Order without pickled onions and tomatoes, and add chicken for protein. This salad has approximately 7g net carbs.
• Green Goddess Cobb Salad with Chicken: Omit the pickled onions and tomatoes to reduce the carb count to around 7g net carbs.
• Caesar Salad with Chicken: Remove the croutons and ask for the dressing on the side. This option has about 10g of total carbs.
• Asian Sesame Salad with Chicken: Nix the wonton strips, and this salad is keto-friendly.

Sandwiches (No Bread)

• Roasted Turkey & Avocado BLT: Hold the bread and tomatoes. This option has approximately 2g net carbs.
• Heritage Ham & Swiss: Skip the bread to keep it keto-friendly, with about 3g net carbs.
• Chipotle Chicken Avocado Melt: Forgo the bread to enjoy this sandwich with around 7g net carbs.
• Bacon Turkey Bravo: Ask for no bread and consider substituting with a bed of lettuce. This sandwich has about 8g net carbs.
• Steak and Baby Arugula: Order without the bread and pickled red onions for approximately 10g net carbs.
• Italian: Remove the bread and enjoy this sandwich with ham, salami, and sopressa.
• Steak and White Cheddar: Omit the bread and pickled red onions. Consider adding mayo, mustard, or hot sauce to enhance the flavor.

Soups

While soups at Panera Bread tend to be high in carbs, there are a couple of options that can work with modifications:

• Ten Vegetable Soup: This soup has 16g of total carbs, making it the lowest carb option. However, it is still relatively high for a keto diet, so add cheese or avocado to boost the fat content.
• Homestyle Chicken Noodle Soup: While this soup contains noodles, it is surprisingly keto-friendly with only 13g of total carbs. Skip the French baguette side and opt for potato chips or a salad instead.

When ordering keto at Panera Bread, remember to avoid anything with flour, including wraps, breads, rolls, muffins, and croutons. Also, refuse dessert and side dish options, as they are typically high in carbs. With a little creativity and customization, you can enjoy a keto-friendly meal at Panera Bread.

Keto-friendly drinks at Panera Bread

Panera Bread is a bakery, so it might seem challenging to find keto-friendly drinks on the menu. However, there are some options to choose from.

Panera is known for its large selection of coffees, teas, and soft drinks. Here are some keto-friendly drink options:

• Unsweetened iced tea
• Diet sugar-free lemonade
• Sobe Life Water Yumberry Pomegranate
• Plum Ginger Hibiscus Tea
• Unsweetened black tea
• Any coffee drink without sugar

In addition to these options, you can also ask for an extra shot of espresso with your coffee, which will add minimal calories and carbohydrates.

It's important to note that while Panera offers a variety of flavoured teas, some of them may contain sugar. So, when ordering tea, it's best to stick to plain options or specifically request unsweetened tea.

When in doubt, water is always a keto-friendly option.

Foods to avoid at Panera Bread if you're on a keto diet

Panera Bread is a popular bakery and restaurant chain that offers a variety of menu items, including soups, salads, sandwiches, pasta, and pastries. While the restaurant has some keto-friendly options, there are also many foods that should be avoided if you are following a keto diet. Here is a list of foods to avoid at Panera Bread to stay on track with your keto diet:

Bread and Baked Goods

The biggest no-go at Panera Bread if you're on a keto diet is, of course, bread. This includes all types of bread used in sandwiches, such as bagels, wraps, ciabatta, sourdough, and focaccia. It's best to avoid any menu item that comes in a bread bowl, such as the bread bowls for soup. In addition to bread, stay away from all baked goods like pastries, muffins, and desserts. These items are typically high in carbohydrates and sugar, which are not suitable for a keto diet.

High-Carb Dressings and Sauces

While Panera Bread offers a variety of salad dressings and sauces, some of them are high in carbohydrates and should be avoided. These include barbecue sauce, the Green Goddess dressing, and the White Balsamic Apple Vinaigrette. Instead, opt for keto-friendly options like Greek dressing, Caesar dressing, or olive oil and vinegar.

Soups

Although Panera Bread's soups may seem like a good option, most of them are not keto-friendly. The Ten Vegetable Soup, for example, contains sprouted brown rice and chickpeas, which are not suitable for a keto diet. Other soups to avoid include the Broccoli Cheddar Soup, New England Clam Chowder, Southwest Chicken Tortilla Soup, and Bistro French Onion Soup. These soups tend to be high in carbohydrates due to the presence of starches and other ingredients.

High-Carb Salads and Salad Toppings

While salads can be a good option at Panera Bread, there are some that are not keto-friendly. The Thai Chopped Chicken Salad, Fuji Apple with Chicken Salad, and Asian Sesame Chicken Salad are all high in carbohydrates. Additionally, watch out for certain salad toppings, such as croutons, tortilla strips, beans, corn, fruit, and high-carb vegetables like tomatoes and onions. Pickled onions, in particular, are often added to salads and should be avoided as they can significantly increase the carb count.

Starchy Sides

Panera Bread offers a variety of side options, but most of them are too high in carbohydrates for a keto diet. Avoid sides like chips, apple slices, baguette, and their Baked Crisps. Instead, opt for low-carb options like a side salad or pickle spears.

High-Carb Breakfast Items

If you're looking for a keto-friendly breakfast at Panera Bread, avoid the bakery items like muffins and bagels. Instead, opt for a breakfast sandwich without the bread, such as the Avocado, Egg White, and Spinach sandwich without the bagel. Other breakfast items to avoid include oatmeal and yogurt with granola, as these tend to be high in carbohydrates and sugar.

In summary, while Panera Bread has some keto-friendly options, it's important to be mindful of the foods that should be avoided on a keto diet. By steering clear of bread, high-carb dressings and sauces, starchy soups and sides, high-carb salads and toppings, and sugary breakfast items, you can stay on track with your keto diet while still enjoying the convenience and taste of Panera Bread.

Keto-friendly salad dressings at Panera Bread

Panera Bread is a popular chain restaurant offering soups, salads, sandwiches, pasta, and pastries. While most of its menu items are too carb-heavy for a keto diet, there are several keto-friendly salad dressing options available.

• Asian Sesame Vinaigrette: This dressing has 45 calories, 4g of fat, 2g of total carbs, and 2g of net carbs per half serving.
• Caesar Dressing: The Caesar dressing is a good low-carb option, with 90 calories, 9g of fat, 1g of total carbs, and 1g of net carbs per half serving.
• Chili Lime Rojo Ranch: This dressing has 45 calories, 4g of fat, 2g of total carbs, and 2g of net carbs per half serving.
• Green Goddess Dressing: With 40 calories, 3.5g of fat, 2g of total carbs, and 2g of net carbs per half serving, this dressing is a good choice.
• Greek Dressing: This dressing has no net carbs and is packed with 12g of fat per half serving.

When ordering salads at Panera Bread while on a keto diet, it is recommended to skip the croutons, tortilla strips, beans, corn, fruit, and other high-carb toppings. It is also a good idea to order your dressing on the side and only use what you need.

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