Madeleine Hull
Eating keto at Panera is entirely possible with a bit of menu savvy and customization. By focusing on low-carb options and making smart substitutions, you can enjoy a satisfying meal while staying within your macros. Start by choosing protein-rich bases like salads or bowls, and opt for grilled chicken, steak, or eggs as your main protein source. Swap out high-carb ingredients like bread, rice, and quinoa for extra veggies, avocado, or cheese. Dressings and sauces should be chosen carefully—go for olive oil, vinaigrettes, or aioli, and avoid sugary options. Finally, don’t hesitate to ask for modifications, such as removing croutons or opting for a lettuce wrap instead of bread. With these strategies, you can navigate Panera’s menu with confidence and stick to your keto lifestyle.
| Characteristics | Values |
|---|---|
| Choose Low-Carb Breads | Opt for the Power Breakfast Egg Bowl or remove bread from sandwiches. |
| Focus on Protein | Select protein-rich options like bacon, sausage, or steak. |
| Avoid Sugary Sauces | Skip honey mustard, BBQ sauce, or sweet dressings; choose olive oil or vinaigrette. |
| Order Salads | Choose salads like the Greek Salad or Caesar Salad without croutons. |
| Customize Bowls | Build a bowl with eggs, avocado, cheese, and veggies (no grains or sugars). |
| Skip Sugary Drinks | Drink unsweetened iced tea, coffee (no sugar), or water. |
| Avoid High-Carb Sides | Skip potatoes, quinoa, or fruit; opt for extra veggies or avocado. |
| Check Nutritional Info | Use Panera’s website or app to verify net carbs before ordering. |
| Moderate Cheese Intake | Enjoy cheese in moderation to keep macros balanced. |
| Avoid Hidden Sugars | Be cautious of marinades or pre-dressed items that may contain sugar. |
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What You'll Learn
- Choosing Keto-Friendly Breads: Opt for low-carb options like the Power Breakfast Sandwich without the bagel
- Salad Customization Tips: Skip sugary dressings; choose olive oil, avocado, or Caesar (no croutons)
- Soup Selections: Go for broccoli cheddar or chicken noodle (hold the noodles) for low-carb options
- Protein Picks: Add extra chicken, bacon, or eggs to salads or bowls for keto-friendly meals
- Beverage Choices: Stick to unsweetened iced tea, black coffee, or water to stay keto-compliant
Choosing Keto-Friendly Breads: Opt for low-carb options like the Power Breakfast Sandwich without the bagel
When eating keto at Panera, choosing keto-friendly breads is crucial to staying within your carb limits. Panera offers several options, but not all are suitable for a low-carb diet. The key is to opt for low-carb alternatives that align with keto principles. One standout choice is the Power Breakfast Sandwich, but it’s essential to order it without the bagel. The bagel alone can pack upwards of 50 grams of carbs, which would quickly derail your keto goals. By removing the bagel, you’re left with a combination of eggs, cheese, and bacon or sausage, which are all keto-friendly ingredients. This simple modification transforms the sandwich into a low-carb meal that fits seamlessly into your keto lifestyle.
Another strategy for choosing keto-friendly breads at Panera is to skip traditional bread options altogether. Many of Panera’s sandwiches and breakfast items come on high-carb bread, such as sourdough or whole grain. Instead, ask for your sandwich fillings to be served on a bed of lettuce or as a lettuce wrap. This not only eliminates the carbs from the bread but also adds a refreshing crunch to your meal. For example, the Chipotle Chicken Avocado sandwich can be ordered this way, allowing you to enjoy the flavors without the carb overload. This approach ensures you stay in ketosis while still enjoying Panera’s offerings.
If you’re craving something more substantial than a lettuce wrap, consider the Power Breakfast Sandwich without the bagel as your go-to option. This meal provides a balance of protein and healthy fats, making it a satisfying choice for keto dieters. Pair it with a side of avocado or bacon to boost your fat intake further, which is essential for maintaining ketosis. Additionally, avoid adding sauces or spreads that may contain hidden sugars, such as honey mustard or sweet salad dressings. Stick to olive oil, vinegar, or plain mustard to keep your meal keto-compliant.
For those who prefer a lighter option, Panera’s salads can be paired with keto-friendly breads or no bread at all. The Modern Greek Salad with Chicken is a great choice, but be sure to skip the pita bread that typically comes with it. Instead, focus on the protein-rich chicken, feta cheese, and healthy fats from the olives and olive oil dressing. If you’re looking for a warm option, the Bowl with Chicken (without rice or quinoa) is another excellent choice. These options allow you to enjoy Panera’s fresh ingredients while adhering to your keto macros.
Lastly, always double-check the nutritional information when ordering at Panera to ensure your choices align with your keto goals. The Power Breakfast Sandwich without the bagel is a reliable option, but customization is key. Don’t hesitate to modify your order to fit your needs, whether that means removing high-carb ingredients or adding extra fats. By making informed choices and focusing on low-carb alternatives, you can enjoy a keto-friendly meal at Panera without sacrificing flavor or satisfaction.
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Salad Customization Tips: Skip sugary dressings; choose olive oil, avocado, or Caesar (no croutons)
When ordering a salad at Panera while following a keto diet, the key is to focus on low-carb, high-fat options and avoid hidden sugars. Salad Customization Tips: Skip sugary dressings; choose olive oil, avocado, or Caesar (no croutons) is a crucial strategy to keep your meal keto-friendly. Start by steering clear of dressings like ranch, honey mustard, or balsamic vinaigrette, as they often contain added sugars and carbohydrates. Instead, opt for simpler, healthier fats like olive oil or avocado oil, which align perfectly with keto principles. These oils provide healthy fats without unnecessary carbs, ensuring your salad remains nutritious and satisfying.
Next, consider the Caesar dressing as a flavorful alternative, but be sure to request it without croutons. Croutons are typically made from bread and will quickly add unwanted carbs to your meal. A plain Caesar dressing offers a creamy, tangy flavor while keeping the carb count low. If you’re concerned about the ingredients in Panera’s Caesar dressing, don’t hesitate to ask for the nutritional information to ensure it fits your keto macros. Pairing this dressing with a bed of greens and keto-friendly toppings like grilled chicken, avocado, or bacon can create a balanced and delicious meal.
Another tip is to ask for extra avocado or olive oil on the side if you’re worried about portion size. Avocado, in particular, is a keto superstar, packed with healthy fats and fiber. Adding extra avocado can make your salad more filling and help you stay satiated longer. Similarly, drizzling olive oil over your greens provides a simple yet effective way to boost your fat intake while keeping the meal light and fresh. These small customizations can make a big difference in aligning your Panera salad with your keto goals.
Lastly, don’t overlook the importance of protein in your salad. Grilled chicken, steak, or even hard-boiled eggs are excellent keto-friendly additions that can turn a simple salad into a complete meal. When customizing your salad, ensure the base is primarily non-starchy greens like spinach, romaine, or mixed greens, and avoid toppings like dried fruits, tortilla strips, or sweet nuts, which can add hidden carbs. By sticking to these Salad Customization Tips: Skip sugary dressings; choose olive oil, avocado, or Caesar (no croutons), you can enjoy a delicious, keto-compliant meal at Panera without compromising your dietary goals.
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Soup Selections: Go for broccoli cheddar or chicken noodle (hold the noodles) for low-carb options
When dining at Panera while following a keto diet, soup selections are a smart and satisfying choice. Among the options, broccoli cheddar soup stands out as a creamy, flavorful pick that aligns well with low-carb goals. This soup is rich in healthy fats from the cheddar and cream base, while the broccoli adds fiber and essential nutrients without spiking your carb intake. Be mindful of portion sizes, as even keto-friendly soups can be calorie-dense, but a bowl of broccoli cheddar can be a filling and comforting meal.
Another excellent keto-friendly soup option at Panera is the chicken noodle soup, but with a crucial modification: hold the noodles. By skipping the carb-heavy noodles, you’re left with a broth-based soup packed with chicken, vegetables, and herbs. This version is not only low in carbs but also high in protein, making it a great choice for those looking to stay in ketosis while enjoying a light yet nourishing meal. Pair it with extra chicken or a side of avocado for added satiety.
Both the broccoli cheddar and chicken noodle (hold the noodles) soups are versatile and can be customized to fit your keto macros. For instance, if you’re watching your calorie intake, opt for a cup instead of a bowl. Additionally, consider asking for any bread or crackers served on the side to be omitted, as these are unnecessary carbs. These soups are also convenient for keto eaters who need a quick, on-the-go meal without compromising their dietary goals.
When ordering, be clear with your instructions to ensure the soups are prepared keto-friendly. For the chicken noodle soup, explicitly request “no noodles” to avoid any carb-laden additions. For the broccoli cheddar, confirm that there are no hidden sugars or thickeners that could affect your carb count. Panera is generally accommodating to special requests, so don’t hesitate to customize your order to fit your keto needs.
Incorporating these soup selections into your keto lifestyle at Panera is a practical way to enjoy a warm, comforting meal without derailing your progress. Both options provide a balance of fats, proteins, and minimal carbs, making them ideal for keto dieters. By choosing broccoli cheddar or chicken noodle (hold the noodles), you can indulge in Panera’s offerings while staying true to your low-carb goals.
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Protein Picks: Add extra chicken, bacon, or eggs to salads or bowls for keto-friendly meals
When dining at Panera while following a keto diet, focusing on Protein Picks is a smart strategy to keep your meals low-carb and satisfying. One of the easiest ways to do this is by adding extra chicken, bacon, or eggs to your salads or bowls. These protein options are keto-friendly because they are low in carbs and high in healthy fats and protein, which are essential for maintaining ketosis. For example, Panera’s Chipotle Chicken Avocado Salad can be customized by doubling the chicken portion, ensuring you stay full and energized without exceeding your carb limit. Always opt for grilled chicken instead of breaded or crispy options to avoid unnecessary carbs.
Bacon is another excellent choice for boosting protein and flavor in your keto meal. Panera’s Bacon is a versatile add-on that pairs well with salads, bowls, or even soups. For instance, adding extra bacon to the Green Goddess Cobb Salad with Chicken not only enhances the taste but also increases the fat content, which is beneficial for keto dieters. Just be mindful of any sugary glazes or seasonings that might come with the bacon, and request plain bacon if possible to keep it keto-compliant.
Eggs are a fantastic protein source for keto followers, and Panera offers several options to incorporate them into your meal. The Power Breakfast Egg Bowl can be customized by adding extra eggs or pairing it with avocado and bacon for a balanced keto breakfast or lunch. If you’re ordering a salad, consider adding a hard-boiled egg for an extra protein boost. Eggs are naturally low in carbs and high in healthy fats, making them an ideal choice for staying within your keto macros.
When customizing your order, don’t forget to remove high-carb ingredients like croutons, dried fruits, or granola. Instead, focus on adding extra protein and healthy fats like avocado, olive oil, or cheese. For example, the Caesar Salad with Chicken can be made keto-friendly by adding extra chicken, bacon, and a side of avocado, while skipping the croutons and opting for a lighter dressing or olive oil. This approach ensures your meal remains low-carb while keeping you satisfied.
Lastly, always check Panera’s nutritional information or use their online customization tool to ensure your modifications align with your keto goals. By strategically adding extra chicken, bacon, or eggs to your salads or bowls, you can enjoy delicious, keto-friendly meals at Panera without compromising your diet. Remember, the key to keto success is prioritizing protein and healthy fats while minimizing carbs, and Panera’s customizable menu makes it easier than ever to do just that.
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Beverage Choices: Stick to unsweetened iced tea, black coffee, or water to stay keto-compliant
When dining at Panera while following a keto diet, your beverage choices play a crucial role in maintaining ketosis. The key is to avoid sugary drinks that can spike your blood sugar and knock you out of ketosis. Instead, opt for unsweetened iced tea, which is a refreshing and keto-friendly option. Ensure it’s unsweetened, as even flavored teas can sometimes contain hidden sugars. If you prefer something warm, black coffee is an excellent choice. It’s naturally free of carbs and can be a great way to stay energized without disrupting your keto goals. Avoid adding sugar, flavored syrups, or milk, as these can add unwanted carbs. Stick to plain black coffee or add a splash of heavy cream for a creamy texture without the carbs.
Water is another essential beverage to consider while eating keto at Panera. It’s the simplest and most effective way to stay hydrated without consuming any carbs or calories. If plain water feels too mundane, you can add a slice of lemon or lime for a hint of flavor without compromising your keto diet. Avoid ordering flavored waters or vitamin-enhanced drinks, as these often contain added sugars or sweeteners that can hinder your progress. By sticking to water, you ensure that your beverage choice supports your keto lifestyle without any hidden pitfalls.
While Panera offers a variety of beverages, it’s important to steer clear of options like smoothies, juices, and sweetened teas, as these are typically high in sugar and carbs. Even drinks labeled as "healthy" or "natural" can contain significant amounts of sugar, making them unsuitable for a keto diet. Always check the nutritional information or ask the staff if you’re unsure about a particular beverage. By focusing on unsweetened iced tea, black coffee, or water, you can enjoy your meal at Panera while staying firmly within your keto macros.
If you’re craving something more flavorful than plain water or black coffee, unsweetened iced tea can be a versatile option. You can ask for it with a splash of lemon or bring your own sugar-free sweetener to add a touch of sweetness without the carbs. Just be cautious of any pre-sweetened teas or those made with sugary flavorings. Similarly, when ordering coffee, be mindful of the additives. A small amount of heavy cream or almond milk can enhance the flavor without adding too many carbs, but always avoid milk, sugar, or flavored syrups. These small adjustments ensure your beverage remains keto-compliant.
Lastly, consistency is key when it comes to maintaining a keto diet, even when dining out at places like Panera. By making mindful choices like opting for unsweetened iced tea, black coffee, or water, you create a habit that supports your overall keto goals. These beverages not only keep you hydrated but also help you avoid unnecessary carbs and sugars that could derail your progress. Remember, the goal is to enjoy your meal without compromising your dietary needs, and choosing the right beverage is a simple yet effective way to achieve that. Stick to these keto-friendly options, and you’ll find it easier to stay on track while enjoying the convenience of Panera.
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Frequently asked questions
Panera offers several keto-friendly options, including the Power Breakfast Bowl without potatoes, the Bacon, Egg & Cheese on a Power Grain Bagel (ask for no bagel), the Caesar Salad with Chicken (no croutons), and the Chipotle Chicken Avocado Melt (no bread).
Yes, you can order any sandwich or panini at Panera without bread. Simply ask for the fillings and toppings served as a lettuce wrap or on a bed of greens to keep it keto-friendly.
Yes, Panera’s Broccoli Cheddar Soup and Chicken Soup are lower in carbs and can fit into a keto diet. However, always check the nutritional information, as some soups may contain hidden sugars or starches.
Keto-friendly dressings at Panera include the Caesar, Green Goddess, and Ranch dressings. Avoid sweeter options like the Balsamic or Honey Mustard, as they contain added sugars.
Absolutely! Panera is known for its customization options. You can remove high-carb ingredients like bread, potatoes, or croutons and add extra vegetables, avocado, or cheese to make your meal keto-friendly.
