Brenda Khan
Eating keto at Potbelly’s requires a bit of creativity to stay within your low-carb, high-fat macros. Start by opting for a lettuce-wrapped sandwich instead of bread, which immediately cuts out unnecessary carbs. Choose protein-rich fillings like grilled chicken, turkey, or roast beef, and load up on non-starchy veggies like spinach, lettuce, and tomatoes. Skip sugary sauces and condiments, and instead, go for mustard, olive oil, or mayo. Add avocado or extra cheese for healthy fats, and consider adding bacon for an extra keto-friendly boost. With these adjustments, you can enjoy a satisfying Potbelly meal while staying true to your keto lifestyle.
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What You'll Learn
- Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars
- Skip High-Carb Sauces: Avoid sugary sauces; use mustard, mayo, or oil-based dressings instead
- Pick Low-Carb Veggies: Add lettuce, spinach, or pickles to keep carbs minimal
- Avoid Grain-Based Breads: Skip the bun or use lettuce wraps for a keto option
- Watch Portion Sizes: Limit toppings and extras to stay within keto macros
Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars
When following a keto diet, selecting the right proteins is crucial, especially when aiming to enjoy a meal like a Potbelly sandwich. The key is to focus on meats that are naturally low in carbohydrates and free from added sugars. Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars. These options are not only rich in protein but also align perfectly with the macronutrient goals of a ketogenic diet, which emphasizes high fat, moderate protein, and very low carbs. For instance, grilled chicken breast or roasted turkey are excellent choices because they are lean, versatile, and can be easily incorporated into a keto-friendly Potbelly-style meal. Always check the labels or ask the staff to ensure no sugary marinades or sauces have been added, as these can quickly derail your keto efforts.
Beef is another stellar option for keto dieters, particularly when choosing cuts like sirloin, ribeye, or ground beef with a higher fat content. Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars. When ordering or preparing beef for a keto Potbelly sandwich, avoid breaded or sweetened varieties, such as teriyaki or BBQ-flavored meats, as these often contain hidden sugars. Instead, opt for plain, seasoned beef that you can pair with keto-approved toppings like avocado, cheese, or mayonnaise. This ensures your meal remains within the carb limits of the keto diet while still satisfying your cravings for a hearty sandwich.
If you're a fan of cold cuts, both chicken and turkey deli meats can be great keto-friendly choices, but caution is necessary. Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars. Many pre-packaged deli meats contain added sugars or preservatives, so it’s essential to read the ingredient list carefully. Look for brands that offer uncured, no-sugar-added options, or consider purchasing freshly sliced meats from a deli counter. These can be layered generously in a lettuce wrap or low-carb tortilla to mimic the Potbelly experience without compromising your keto goals.
For those who prefer a more hands-on approach, preparing your own keto-friendly proteins at home is a fantastic way to ensure they meet your dietary needs. Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars. Marinate chicken or turkey in a mixture of olive oil, garlic, and herbs, then grill or bake them to perfection. Similarly, beef can be seasoned with salt, pepper, and keto-friendly spices before cooking. By controlling the ingredients yourself, you can avoid hidden sugars and customize the flavors to suit your taste. These homemade proteins can then be used to create a satisfying keto Potbelly sandwich, complete with lettuce, cheese, and other low-carb toppings.
Lastly, don’t forget that the way you prepare and serve your proteins can enhance their keto-friendliness. Choose Keto-Friendly Proteins: Opt for meats like chicken, turkey, or beef without added sugars. For example, instead of a traditional bread-based sandwich, consider using large lettuce leaves or a low-carb tortilla as the base. Add your chosen protein, along with keto-approved condiments like mustard, mayo, or guacamole, and top with cheese, bacon, or sliced vegetables. This approach allows you to enjoy the flavors and textures of a Potbelly sandwich while staying firmly within your keto macros. By prioritizing clean, unprocessed proteins and mindful preparation, you can create a delicious and satisfying keto-friendly meal.
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Skip High-Carb Sauces: Avoid sugary sauces; use mustard, mayo, or oil-based dressings instead
When ordering or preparing a keto-friendly Potbelly meal, one of the most critical steps is to skip high-carb sauces. Many traditional sandwich sauces, like barbecue, honey mustard, or sweet Italian, are loaded with sugar and hidden carbohydrates that can quickly derail your keto goals. These sauces often contain high-fructose corn syrup or other sweeteners, making them incompatible with a low-carb lifestyle. Instead, focus on alternatives that align with keto principles, such as mustard, mayonnaise, or oil-based dressings. These options are low in carbs and high in healthy fats, making them perfect for maintaining ketosis.
Mustard is an excellent choice for a keto Potbelly sandwich because it’s virtually carb-free and adds a tangy flavor without any added sugars. Opt for plain yellow mustard or Dijon mustard, as flavored varieties may contain hidden sugars. Mayonnaise is another keto-friendly option, as it’s made primarily from eggs and oil, both of which are low in carbs and high in healthy fats. Be sure to choose full-fat, sugar-free mayo to avoid any unwanted additives. These two condiments can elevate the taste of your sandwich without compromising your carb intake.
Oil-based dressings are another smart alternative to high-carb sauces. Olive oil, avocado oil, or a simple vinaigrette made with oil and vinegar can add moisture and flavor to your Potbelly sandwich or salad. Avoid store-bought dressings that often contain sugar, and instead, make your own by mixing oil with vinegar, lemon juice, salt, and pepper. This way, you have full control over the ingredients and can ensure they fit within your keto macros. Oil-based dressings are not only low in carbs but also provide additional health benefits from the healthy fats they contain.
When customizing your Potbelly order, be explicit about avoiding sugary sauces and request mustard, mayo, or oil-based dressings instead. For example, if you’re ordering a sandwich, ask for it "plain" and add your own keto-friendly condiments. If you’re getting a salad, skip the pre-made dressings and ask for olive oil and vinegar on the side. Being proactive and clear about your preferences ensures you stay on track with your keto diet while still enjoying your meal.
Finally, remember that small changes in your sauce choices can make a big difference in your overall carb intake. By skipping high-carb sauces and opting for mustard, mayo, or oil-based dressings, you can enjoy a delicious Potbelly meal without sacrificing your keto goals. These simple swaps not only keep your carb count low but also add flavor and satisfaction to your meal, making it easier to stick to your diet in the long run.
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Pick Low-Carb Veggies: Add lettuce, spinach, or pickles to keep carbs minimal
When crafting a keto-friendly Potbelly sandwich, picking low-carb veggies is essential to keep your carbohydrate intake minimal while still enjoying a satisfying meal. Lettuce, spinach, and pickles are excellent choices because they are naturally low in carbs and high in fiber, aligning perfectly with keto principles. Start by swapping out high-carb vegetables like tomatoes or onions for crisp lettuce leaves or fresh spinach. These greens add volume, texture, and a refreshing crunch without spiking your carb count. For example, romaine lettuce or butter lettuce works well as a sandwich base, providing a sturdy yet low-carb alternative to bread or wraps.
Spinach is another keto-friendly veggie that pairs beautifully with Potbelly’s meats and cheeses. Its mild flavor complements ingredients like turkey, ham, or roast beef without overpowering them. Spinach is also nutrient-dense, offering vitamins A and C, iron, and antioxidants, making it a smart addition to your keto Potbelly order. Ask for a generous handful of spinach in place of higher-carb options to keep your meal light and nutritious. Remember, the goal is to maximize flavor and satisfaction while minimizing carbs, and spinach is a perfect fit for this strategy.
Pickles are a keto dieter’s best friend when it comes to Potbelly sandwiches. Not only are they incredibly low in carbs (typically 1-2 grams per serving), but they also add a tangy, briny flavor that enhances the overall taste of your sandwich. Opt for dill pickles or pickle chips instead of sweet or bread-and-butter varieties, as these may contain added sugars. Pickles are also a great way to boost hydration due to their high water content, which can be especially beneficial when following a keto diet. Adding pickles to your Potbelly sandwich is an easy, flavorful way to stay within your carb limits.
To further customize your keto Potbelly sandwich, combine these low-carb veggies strategically. For instance, layer lettuce and spinach together for a mix of textures, or pair pickles with mustard or oil-and-vinegar dressing to enhance their tanginess. Avoid creamy sauces or dressings, as they often contain hidden carbs and sugars. Instead, stick to simple, whole-food options like these veggies to ensure your meal remains keto-compliant. By focusing on lettuce, spinach, and pickles, you can enjoy a delicious Potbelly sandwich without derailing your dietary goals.
Finally, don’t be afraid to ask for extra veggies when ordering your keto Potbelly sandwich. Since you’re skipping high-carb ingredients like bread or certain toppings, loading up on low-carb veggies ensures your meal remains filling and satisfying. For example, request double the lettuce or spinach to create a hearty, wrap-like experience. This approach not only keeps carbs in check but also increases your fiber intake, which is crucial for maintaining ketosis and supporting digestion. With these simple veggie swaps, you can enjoy a keto-friendly Potbelly sandwich that’s both delicious and aligned with your low-carb lifestyle.
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Avoid Grain-Based Breads: Skip the bun or use lettuce wraps for a keto option
When following a keto diet, one of the most significant adjustments is eliminating grain-based breads, which are high in carbohydrates and can quickly derail your macronutrient goals. At Potbelly, the standard sandwich buns are made from grains, making them incompatible with a ketogenic lifestyle. To stay on track, the first and most straightforward option is to skip the bun entirely. This might seem unconventional, but it’s a simple way to avoid unnecessary carbs while still enjoying the flavors of your favorite Potbelly sandwich. Most Potbelly locations are accommodating and will allow you to order your sandwich "bunless," serving the meats, cheeses, and toppings on a plate or in a bowl instead. This way, you can focus on the protein and healthy fats without the carb-heavy bread.
If skipping the bun feels too drastic, another keto-friendly alternative is to use lettuce wraps instead. Romaine lettuce leaves or butter lettuce cups make excellent low-carb substitutes for bread. They provide a crisp, refreshing texture that complements the sandwich fillings without adding carbs. When ordering at Potbelly, ask for your sandwich to be wrapped in lettuce instead of a bun. Be sure to choose lettuce varieties that hold up well, like romaine or iceberg, as they provide a sturdy base for your sandwich. This option not only keeps your meal keto-friendly but also adds a fresh, healthy twist to your order.
When opting for lettuce wraps or a bunless sandwich, it’s important to focus on high-fat, low-carb fillings to keep your meal satisfying and aligned with keto principles. At Potbelly, choose fatty meats like salami, pepperoni, or roast beef, and add plenty of cheese, avocado, or mayo-based sauces for extra fat. Avoid sugary condiments like barbecue sauce or sweet peppers, as these can add hidden carbs. Instead, opt for mustard, oil and vinegar, or other sugar-free dressings. By prioritizing these keto-friendly toppings, you can create a flavorful and filling meal without the bun.
Another tip is to treat the bunless or lettuce-wrapped sandwich as a base for a larger keto meal. Pair it with a side that aligns with your dietary goals, such as a side salad with olive oil and vinegar dressing or a portion of whole olives. Some Potbelly locations may also offer sides like pickles or cheese bites, which can be great low-carb additions. By thinking beyond the sandwich itself, you can create a well-rounded keto meal that keeps you satisfied and on track with your macros.
Finally, don’t be afraid to customize your order to fit your keto needs. Potbelly is known for its flexibility, so feel free to ask for modifications like extra meat, double cheese, or additional veggies to compensate for the absence of the bun. Communicate clearly with the staff about your dietary restrictions, and they’ll likely be happy to accommodate your request. By taking control of your order and avoiding grain-based breads, you can enjoy a delicious, keto-friendly meal at Potbelly without compromising your goals.
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Watch Portion Sizes: Limit toppings and extras to stay within keto macros
When enjoying a keto-friendly meal at Potbelly, one of the most critical aspects to consider is portion control, especially when it comes to toppings and extras. The keto diet emphasizes low-carb, high-fat, and moderate-protein intake, so it’s essential to monitor what you add to your meal to stay within your macros. For instance, while Potbelly’s sandwiches are customizable, many of their toppings and sauces can be high in carbs or sugars. Start by opting for a lettuce-wrapped sandwich instead of bread to eliminate unnecessary carbs. This simple swap allows you to focus on the fillings without exceeding your carb limit.
Next, be mindful of cheese and meat portions. While both are keto-friendly, overloading on cheese or double meat can increase calorie intake significantly. Stick to a single serving of meat and a moderate amount of cheese to balance your macros. For example, choose a classic roast beef or turkey sandwich and avoid higher-carb options like meatballs or pulled pork, which often come with sugary sauces. Additionally, skip the croutons, crispy onions, or bread bowls, as these are carb-heavy and can quickly derail your keto goals.
Sauces and spreads are another area where portion control is crucial. Many of Potbelly’s sauces, such as hot peppers or mustard, are low in carbs, but others like BBQ or sweet pepper relish can contain added sugars. If you must use a sauce, opt for a small drizzle rather than a generous spread. Alternatively, bring your own keto-friendly condiments, such as mayonnaise or mustard without added sugars, to ensure you stay within your macros. Remember, even small amounts of high-carb toppings can add up quickly.
Vegetables are a great way to add volume and nutrients to your meal without compromising your keto macros. Load up on lettuce, tomatoes, cucumbers, and pickles, as these are low in carbs and high in fiber. However, be cautious with starchy vegetables like peppers or onions, as they can contribute to your carb count. A good rule of thumb is to prioritize non-starchy veggies and limit starchy ones to a small portion. This way, you can enjoy a satisfying meal without exceeding your daily carb limit.
Finally, consider the side options carefully. While a side salad with olive oil and vinegar dressing is a keto-friendly choice, other sides like chips or cookies are off-limits due to their high carb content. If you’re craving something extra, opt for a side of pickles or a small portion of olives, which are low in carbs and fit well within a keto diet. By being mindful of portion sizes and making strategic choices, you can enjoy a delicious keto meal at Potbelly without compromising your dietary goals.
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Frequently asked questions
Potbelly offers several keto-friendly options, such as their "Sandwiches as a Bowl" (without bread), which includes meats like turkey, ham, or roast beef, paired with veggies, cheese, and keto-approved sauces like oil and vinegar or mustard.
Yes, Potbelly’s salads can be customized to be keto-friendly. Opt for a base of greens, add protein like chicken or turkey, include veggies like cucumbers or olives, and choose a low-carb dressing like blue cheese or ranch (without added sugar).
While Potbelly’s sides like chips or cookies aren’t keto-friendly, you can stick to their pickles or ask for extra veggies as a side. Their broth-based soups, like chicken noodle (without noodles), can also work if available.
