Brenda Khan
Eating keto at Schlotzsky's is entirely possible with a bit of creativity and menu customization. While the chain is known for its sandwiches, many items can be adapted to fit a low-carb lifestyle. Opt for lettuce wraps instead of bread, choose protein-rich fillings like turkey, ham, or chicken, and skip high-carb toppings like croutons or sugary sauces. Schlotzsky's also offers salads, which can be keto-friendly when paired with grilled proteins and oil-based dressings. Additionally, their sides, such as pickles or cheese, can complement your meal without adding carbs. With mindful ordering, you can enjoy a satisfying keto meal at Schlotzsky's.
| Characteristics | Values |
|---|---|
| Menu Options | Opt for lettuce-wrapped sandwiches or bunless burgers to avoid carbs. |
| Protein Choices | Choose turkey, ham, roast beef, or chicken as low-carb protein sources. |
| Cheese Options | Add cheese like cheddar, Swiss, or pepper jack for extra fat and flavor. |
| Vegetable Additions | Include lettuce, spinach, avocado, or other non-starchy vegetables. |
| Sauce and Dressing | Use mustard, mayo, or oil-based dressings; avoid sugary sauces like BBQ. |
| Side Dishes | Skip high-carb sides like chips or bread; opt for a side salad instead. |
| Beverages | Choose unsweetened iced tea, water, or diet soda to stay keto-friendly. |
| Customization | Request no bread or buns and ask for extra veggies or double meat. |
| Avoid High-Carb Items | Stay away from bread, buns, croutons, and sugary condiments. |
| Portion Control | Be mindful of portion sizes to keep macros in check. |
| Nutritional Awareness | Check Schlotzsky's nutritional information online to track carbs and fats. |
| Special Orders | Don’t hesitate to ask for modifications to fit keto macros. |
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$5.79
What You'll Learn
- Choose Low-Carb Options: Opt for lettuce wraps instead of bread to keep carbs minimal
- Skip Sugary Sauces: Avoid honey mustard or sweet sauces; choose olive oil or mustard
- Focus on Proteins: Select turkey, ham, or roast beef for high protein, low carb meals
- Add Healthy Fats: Include avocado, cheese, or bacon to meet keto fat requirements
- Customize Orders: Request no buns, extra veggies, and skip high-carb toppings like croutons
Choose Low-Carb Options: Opt for lettuce wraps instead of bread to keep carbs minimal
When dining at Schlotzsky's while following a keto diet, one of the most effective strategies is to choose low-carb options by opting for lettuce wraps instead of bread. Schlotzsky's is known for its sandwiches, which are typically high in carbs due to the bread. However, by substituting the bread with lettuce wraps, you can enjoy the flavors of your favorite fillings without derailing your keto goals. Most Schlotzsky's locations offer lettuce wraps as a customizable option, making it easy to keep your carb intake minimal. This simple swap allows you to focus on protein-rich meats, cheeses, and low-carb toppings while avoiding unnecessary carbohydrates.
To implement this strategy, start by selecting a sandwich from the menu that aligns with keto-friendly ingredients, such as turkey, ham, or roast beef. When ordering, explicitly request a lettuce wrap instead of the traditional bread or bun. Be sure to specify that you want the fillings wrapped in large lettuce leaves, typically romaine or iceberg, which are sturdy enough to hold the ingredients. This ensures you get a satisfying meal without the carb-heavy bread. Additionally, ask for any sauces or spreads on the side, as some may contain hidden sugars or carbs that could disrupt your keto plan.
Another tip is to customize your order to maximize its keto-friendliness. For example, add extra vegetables like spinach, cucumbers, or avocado to boost fiber and healthy fats while keeping carbs low. Avoid high-carb toppings like croutons, dried fruits, or sweet sauces. Instead, opt for olive oil, mustard, or vinegar-based dressings, which are typically low in carbs. By focusing on whole, unprocessed ingredients and using lettuce wraps as your base, you can create a keto-approved meal that fits seamlessly into your dietary plan.
It’s also important to be mindful of portion sizes when ordering. Even with lettuce wraps, oversized portions of protein or cheese can add up in calories and macros. Stick to reasonable serving sizes to ensure your meal aligns with your keto goals. If the lettuce wrap feels too light, pair it with a side salad (without croutons) or a side of guacamole to add volume and healthy fats without increasing carb intake. This balanced approach ensures you stay satisfied while adhering to your low-carb lifestyle.
Finally, don’t hesitate to communicate your dietary needs clearly to the staff. Schlotzsky's is accustomed to customizing orders, and they’ll likely be happy to accommodate your request for a lettuce wrap. If you’re unsure about the carb content of certain ingredients, ask for clarification or check their nutritional information online beforehand. By taking charge of your order and prioritizing low-carb options like lettuce wraps, you can enjoy a delicious meal at Schlotzsky's while staying firmly in ketosis.
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Skip Sugary Sauces: Avoid honey mustard or sweet sauces; choose olive oil or mustard
When dining at Schlotzsky's while following a keto diet, one of the most critical steps is to skip sugary sauces. Many of the sauces offered at Schlotzsky's, such as honey mustard or sweet barbecue, are loaded with added sugars that can quickly derail your keto goals. These sauces not only spike your blood sugar but also add unnecessary carbohydrates, making it harder to stay in ketosis. Instead, focus on making mindful choices that align with your low-carb lifestyle.
Avoid honey mustard or sweet sauces at all costs. Honey mustard, for example, combines honey and sugar, both of which are high in carbs and incompatible with keto. Similarly, sweet sauces like teriyaki or sweet onion often contain hidden sugars that can add up fast. Even small amounts of these sauces can push you over your daily carb limit, so it’s best to steer clear entirely. Always check the ingredient list or ask the staff if you’re unsure about a sauce’s sugar content.
Opt for olive oil or mustard as healthier, keto-friendly alternatives. Olive oil is an excellent choice because it’s rich in healthy fats and contains zero carbs, making it a perfect fit for your keto diet. You can ask for olive oil as a dressing for salads or as a dip for your sandwich fillings. Mustard is another great option, as it’s low in carbs and adds a tangy flavor without the sugar. Dijon or yellow mustard are both good choices, but always double-check for added sugars in flavored varieties.
When ordering, be explicit about your preferences. For example, if you’re getting a sandwich or wrap, request it without sugary sauces and specify that you’d like olive oil or mustard instead. Schlotzsky's staff is usually accommodating and can help you customize your order to fit your keto needs. Remember, being clear and specific about your modifications ensures you stay on track with your diet.
Finally, don’t be afraid to get creative with your choices. For instance, you can pair olive oil with balsamic vinegar for a simple, flavorful dressing, or use mustard as a base for a low-carb sauce. By skipping sugary sauces and choosing olive oil or mustard, you’ll enjoy a delicious meal at Schlotzsky's while staying true to your keto principles. Small adjustments like these make all the difference in maintaining a successful keto lifestyle.
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Focus on Proteins: Select turkey, ham, or roast beef for high protein, low carb meals
When aiming to eat keto at Schlotzsky's, focusing on proteins is a smart strategy to keep your meal high in protein and low in carbs. The key is to select meats that align with your keto goals, and Schlotzsky's offers several excellent options. Turkey, ham, and roast beef are standout choices because they are naturally low in carbohydrates and rich in protein, making them ideal for a ketogenic diet. These meats can serve as the foundation of your meal, ensuring you stay satiated and within your macronutrient limits.
To build a keto-friendly meal, start by choosing a sandwich or wrap and opting for turkey, ham, or roast beef as your primary protein source. However, be mindful of the bread or wrap, as these are typically high in carbs. Instead, consider ordering your protein "bunless" or wrapped in lettuce. Schlotzsky's often accommodates special requests, so don't hesitate to ask for modifications. This simple adjustment eliminates unnecessary carbs while keeping the focus on the protein-rich fillings.
Another way to maximize protein intake is by adding extra meat to your order. For instance, if you’re getting a turkey sandwich, request double the turkey to increase the protein content without adding carbs. Pairing your protein with low-carb toppings like cheese, avocado, or bacon can also enhance the flavor and nutritional profile of your meal. Just be sure to avoid high-carb additions like sugary sauces or dressings, opting instead for olive oil, mustard, or mayo.
If sandwiches aren’t your preference, Schlotzsky’s often offers salads that can be customized with turkey, ham, or roast beef. Choose a salad base of greens and add your selected protein on top. Skip croutons, dried fruits, or sugary dressings, and instead, go for olive oil, vinegar, or a creamy, low-carb dressing. This approach ensures your meal remains keto-friendly while still being satisfying and flavorful.
Lastly, don’t forget to check the nutritional information or ask staff about portion sizes and ingredients. Some pre-made options might include hidden carbs, so customization is key. By focusing on turkey, ham, or roast beef and making thoughtful modifications, you can enjoy a delicious, high-protein, low-carb meal at Schlotzsky's that fits seamlessly into your keto lifestyle.
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Add Healthy Fats: Include avocado, cheese, or bacon to meet keto fat requirements
When dining at Schlotzsky's while following a keto diet, it's essential to focus on incorporating healthy fats to meet your macronutrient requirements. One of the simplest ways to do this is by adding avocado to your order. Schlotzsky's often offers avocado as a topping or side, which can be a perfect addition to sandwiches, salads, or even as a standalone option. Avocado is rich in monounsaturated fats, which are heart-healthy and align perfectly with keto principles. For instance, you can request extra avocado on a bunless sandwich or pair it with a side salad to boost your fat intake while keeping carbs low.
Another excellent way to add healthy fats to your Schlotzsky's meal is by incorporating cheese. Most of their menu items, such as sandwiches, burgers, or salads, allow for cheese customization. Opt for high-fat cheese options like cheddar, Swiss, or pepper jack to increase your fat intake. For example, you can order a bunless burger loaded with extra cheese or choose a chef salad with double the cheese portion. Cheese not only adds flavor but also helps you stay satiated and within your keto macros.
Bacon is another keto-friendly fat source that pairs well with many Schlotzsky's offerings. Adding bacon to your sandwich, salad, or burger is an easy way to increase fat content while keeping carbs minimal. For instance, you can order a bunless sandwich with extra bacon or include it in a Cobb salad for a fat-rich, low-carb meal. Bacon is high in saturated fats, which are a staple in the keto diet, and its savory taste enhances the overall flavor of your dish.
To maximize your fat intake, consider combining these options. For example, you could order a bunless sandwich with avocado, extra cheese, and bacon, ensuring a high-fat, low-carb meal. Alternatively, pair a side of avocado with a cheese-loaded salad topped with bacon. These combinations not only meet your keto fat requirements but also keep your meal satisfying and flavorful. Always remember to customize your order to fit your macros, and don't hesitate to ask for modifications to align with your keto goals.
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Customize Orders: Request no buns, extra veggies, and skip high-carb toppings like croutons
When ordering at Schlotzsky's while following a keto diet, customization is key to ensuring your meal aligns with your low-carb goals. One of the most effective strategies is to request no buns on sandwiches or burgers. The buns are typically high in carbohydrates, which can quickly derail your keto efforts. Instead, ask for your sandwich fillings to be served in a lettuce wrap or simply on a plate. This simple adjustment eliminates unnecessary carbs while still allowing you to enjoy the flavors of Schlotzsky's signature meats and cheeses.
Next, request extra veggies to bulk up your meal and add essential nutrients. Opt for low-carb vegetables like lettuce, spinach, cucumbers, bell peppers, or avocado. These not only provide fiber and vitamins but also help you feel fuller without adding significant carbs. For example, if you're ordering a sandwich without the bun, ask for a double serving of lettuce or add sliced avocado for healthy fats. This approach ensures your meal remains keto-friendly while enhancing its nutritional value.
Equally important is to skip high-carb toppings like croutons. Many salads and sandwiches at Schlotzsky's come with croutons, which are made from bread and are high in carbs. Politely ask the staff to exclude these toppings from your order. Additionally, be mindful of other high-carb additions like dried fruits, tortilla strips, or sweet dressings. Instead, opt for keto-friendly toppings like shredded cheese, bacon bits, or olive oil-based dressings to keep your meal low-carb and satisfying.
When customizing your order, don’t hesitate to communicate your dietary needs clearly. For instance, if you’re ordering a salad, ask for it without croutons and request extra greens or other low-carb veggies. If you’re getting a sandwich, specify “no bun” and suggest a lettuce wrap or plate as an alternative. Schlotzsky's staff is generally accommodating, and being specific about your requests ensures you get a meal that fits your keto lifestyle.
Finally, consider pairing your customized order with a side that complements your keto diet. Instead of high-carb options like chips or pasta salad, opt for a side salad with no croutons or a cup of broth-based soup. These choices help you stay within your carb limits while providing a well-rounded meal. By focusing on no buns, extra veggies, and skipping high-carb toppings, you can enjoy a delicious and keto-friendly meal at Schlotzsky's without compromising your dietary goals.
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Frequently asked questions
Yes, you can eat keto at Schlotzsky's by making smart menu choices, such as opting for lettuce wraps instead of bread or choosing low-carb options like salads or bunless sandwiches.
Keto-friendly options include the "Double Bacon Cheeseburger" without the bun, the "Chicken Cobb Salad" without croutons, or a custom-made sandwich wrapped in lettuce instead of bread.
Stick to low-carb sauces like mustard, ranch dressing (in moderation), or oil and vinegar. Avoid sugary sauces like honey mustard or sweet BBQ sauce, as they can add hidden carbs.
Yes, you can choose sides like a side salad with olive oil and vinegar, bacon bits, or avocado. Avoid high-carb sides like chips, mac and cheese, or potato salad.
