French Onion Soup: Keto-Friendly At Panera Bread?

Panera Bread is a popular restaurant chain offering soups, salads, sandwiches, pasta, and pastries. For those on a keto diet, it may be challenging to find suitable menu options. While most items are carb-heavy, there are ways to customize dishes to make them keto-friendly. This includes removing bread, tomatoes, and onions from sandwiches and opting for specific dressings on salads. One popular question is whether Panera Bread's French Onion Soup is keto-friendly. With 42 net carbs per serving, it is not a keto-friendly option. However, there are other low-carb options at Panera Bread, such as the Ten Vegetable Soup, which has 16 grams of total carbs.

Panera's French Onion Soup contains 42 net carbs, making it unsuitable for a keto diet

Panera Bread is a popular restaurant chain offering soups, salads, sandwiches, pasta, and pastries. While the restaurant caters to a variety of dietary preferences, those on a keto diet may need to be cautious about their choices.

The keto diet is a very low-carb, high-fat diet, and Panera Bread's French Onion Soup contains 42 net carbs per serving, making it unsuitable for this dietary approach. This soup is considered a tempting option to avoid for keto dieters due to its high carbohydrate content.

At Panera Bread, keto dieters need to be mindful of their choices as most menu items are carb-heavy. However, there are some workarounds and customizations that can be made to stay within the keto diet parameters. For instance, removing the bread from sandwiches or opting for a lettuce wrap can significantly reduce the carb count.

When it comes to salads, it is important to be cautious about toppings and dressings. Croutons, tortilla strips, beans, corn, fruit, and certain dressings can add a significant amount of carbs. It is recommended to opt for low-carb dressings like Greek, Caesar, or plain olive oil and always ask for dressings on the side to control the amount used.

While Panera Bread's French Onion Soup is not keto-friendly, there are other options available for those on a keto diet. The Ten Vegetable Soup, for example, has 16 grams of total carbs, which is still relatively high but can be made more keto-friendly by adding cheese or avocado to boost the fat content.

In conclusion, while Panera Bread offers a variety of menu items, their French Onion Soup is not suitable for a keto diet due to its high carb content. Keto dieters need to be mindful of their choices and make customizations to stay within their dietary guidelines.

To stay keto at Panera, stick to salads and breadless sandwiches

Panera Bread is a bakery, so it might seem challenging to order low-carb options. However, it is possible to eat keto at Panera with a few adjustments. The biggest issue is the bread, so the best options are usually salads and sandwiches without the bread.

• Caesar Salad with Chicken: This salad is keto-friendly without the croutons. You can also add chicken for extra protein. The Caesar dressing is low in carbs.
• Greek Salad: Order the regular Greek salad instead of the modern Greek salad, which contains quinoa. You can skip the red onions and tomatoes to reduce carbs further.
• Green Goddess Cobb Salad with Chicken: This salad is full of protein and healthy fats. Skip the tomatoes and pickled red onions, and choose a different dressing or none at all to keep it keto-friendly.
• Roasted Turkey & Avocado BLT: This sandwich is high in protein and healthy fats from the avocado. You can also skip the tomatoes to reduce carbs further.
• Bacon Turkey Bravo: This sandwich is tasty and filling even without the bread. You can add avocado for extra healthy fats and protein.
• Chipotle Chicken Avocado Melt: This sandwich has a good balance of protein and healthy fats. It has a higher carb count than other options, but it is still keto-friendly without the bread.

In addition to salads and sandwiches, there are a few other keto-friendly options at Panera:

• Ten Vegetable Soup: This is the only soup on the menu that is relatively keto-friendly. You can add cheese or avocado to boost the fat content.
• Breakfast Items: You can order breakfast sandwiches without the bread or bagel, such as the Avocado, Egg White, & Spinach, or the Sausage, Scrambled Egg, & Cheese.

Remember to watch out for high-carb dressings and sauces, and always check the nutrition information to ensure your meal fits within your keto macros.

Panera's Ten Vegetable Soup is the only keto-friendly soup on the menu

If you're on a keto diet, you may be wondering if you can still eat at Panera Bread. The answer is yes, but with some modifications. Most of the menu items at Panera are carb-heavy, but there is one soup offering that is relatively keto-friendly: the Ten Vegetable Soup.

The Ten Vegetable Soup is the only soup on the Panera menu that is suitable for a keto diet. While it is still relatively high in net carbs, with 16 grams per serving, it is the best option if you're looking for a warm and comforting meal. To make it even more keto-friendly, you can ask for cheese or avocado to be added, boosting the fat content and making it a more substantial meal.

When ordering soup at Panera while on a keto diet, it's best to avoid the famous bread bowls and any toppings such as crackers, croutons, tortilla strips, or fried onions. Ordering a child's size portion can also help reduce the carb count.

In addition to the Ten Vegetable Soup, there are several other keto-friendly options at Panera. For breakfast, you can order any of the sandwiches without the bread or bagel. The Sausage, Scrambled Egg, and Cheese, for example, has only 3 grams of total carbs when ordered without the ciabatta bread.

For lunch or dinner, you can order one of the sandwiches without the bread. The Roasted Turkey and Avocado BLT, without the bread and tomatoes, has only 6 grams of total carbs. You can also order a salad, but be mindful of high-carb toppings and dressings. The Caesar Salad, without croutons and with chicken, has only 10 grams of total carbs.

So, if you're on a keto diet, you can still enjoy a meal at Panera Bread. Just be sure to make some modifications to your order, and remember that the Ten Vegetable Soup is the only keto-friendly soup option on the menu.

Bone broth, caramelized onions, and garlic are the base of a keto French onion soup

Ingredients:

For the soup:

• Butter
• Onions (sliced)
• Garlic (minced)
• Sweetener (such as erythritol)
• Beef bone broth (or vegetable broth for a vegetarian option)
• White wine (dry, like Sauvignon Blanc, or replace with more broth)
• Thyme (fresh or dried)
• Bay leaves
• Salt (optional)
• Xanthan gum (optional)

For the keto croutons:

• Keto bread (such as 90-second microwave bread or low-carb almond flour bread)
• Butter
• Garlic (fresh clove)
• Cheese (Gruyere, Swiss, or a mix)

Instructions:

• In a large pot or Dutch oven, heat butter over medium heat. Add sliced onions and cook until softened, about 2-3 minutes.
• Add salt and sweetener to the onions. Continue cooking over medium-low heat, stirring frequently, until the onions are caramelized and golden brown. This step is key to developing the flavor and can take around 20-30 minutes or longer.
• (Optional) Push the onions to the sides of the pan and make a well in the center. Add minced garlic and thyme, sautéing for about a minute until fragrant.
• Add the white wine to deglaze the pan, scraping up any browned bits.
• Pour in the beef bone broth and add bay leaves. Bring the soup to a boil, then reduce the heat and simmer for about 20-30 minutes.
• While the soup is simmering, prepare the keto croutons. Make your chosen keto bread recipe and slice it into thin slices. Toast these slices in a toaster or oven until crispy.
• Spread butter on the toasted bread slices and rub a fresh garlic clove on each slice for extra flavor.
• Preheat the oven to broil.
• Remove the bay leaves from the soup and ladle it into oven-safe bowls. Place one slice of the prepared keto bread on top of each bowl.
• Sprinkle grated cheese over the bread slices, covering the top of each soup bowl generously.
• Place the bowls under the broiler for 2-4 minutes, until the cheese is melted and browned.
• Serve and enjoy your keto French onion soup!

Tips and Variations:

• You can use yellow, white, or a mix of onion varieties. Red onions are higher in carbs and will make the soup sweeter.
• If you prefer your soup with a thicker consistency, you can add xanthan gum as a keto-friendly thickening agent.
• Feel free to adjust the amount of wine used in the recipe to suit your taste and carb preferences. You can also replace it with Worcestershire Sauce.
• For a vegetarian version, use vegetable broth instead of beef bone broth.
• If you don't want to make keto croutons, you can use pork rinds or toasted seeds (like sunflower or pumpkin seeds) as a crunchy topping.
• This soup can be made ahead and stored in the refrigerator for up to 3-4 days. Reheat it before serving and add the keto croutons and cheese just before broiling.

Keto French onion soup has health benefits, including stronger bones and improved immunity

Keto French Onion Soup: Health Benefits and More

Keto French onion soup is a delicious, healthy option for those following a ketogenic diet. With just a few simple tweaks, this classic dish can be made to fit within the keto diet's strict guidelines. While the soup itself is already a tasty treat, adding some keto-friendly toppings can take it to the next level. This article will discuss the health benefits of keto French onion soup, including stronger bones and improved immunity, as well as provide a basic recipe and some creative topping ideas.

Health Benefits of Keto French Onion Soup

The keto French onion soup has several health benefits due to its nutrient-rich ingredients. Here are some of the key benefits:

• Stronger Bones: Keto French onion soup is a good source of calcium, which is essential for maintaining strong and healthy bones. The soup also contains other bone-supporting nutrients like vitamin K and phosphorus.
• Improved Immunity: Onions are known for their immune-boosting properties. They are rich in antioxidants and contain sulfur compounds that may help fight off bacteria and viruses.
• Better Digestion: Onions are a prebiotic food, meaning they promote the growth of beneficial bacteria in the gut, supporting healthy digestion and overall gut health.
• Heart Health: The soup's ingredients, such as onions and bone broth, are good sources of antioxidants, which can help reduce the risk of heart disease by lowering blood pressure and improving cholesterol levels.

Basic Keto French Onion Soup Recipe

Ingredients:

• Butter
• Bone broth
• Yellow onions (sliced)
• Garlic (minced)
• Fresh thyme
• Dry white wine
• Bay leaves
• Keto bread
• Gruyere cheese (shredded)

Instructions:

• Sauté onions in butter and bone broth until caramelized.
• Add garlic and thyme, sautéing until fragrant.
• Deglaze the pan with white wine, scraping up any browned bits.
• Add more broth and bay leaves, then simmer the soup.
• Meanwhile, prepare keto bread according to your preferred recipe. Toast the bread slices until golden brown.
• Assemble the soup by ladling it into oven-safe bowls. Top each bowl with a slice of bread and shredded cheese.
• Broil the bowls until the cheese is melted and browned.

Creative Topping Ideas

While the basic recipe is delicious on its own, here are some creative topping ideas to elevate your keto French onion soup:

• Cheese Varieties: Experiment with different types of cheese, such as Swiss, Comte, or Muenster, to find your favorite melt.
• Keto Croutons: Instead of keto bread, try making keto croutons with your favorite low-carb bread recipe. Cube the bread, toast the cubes, and use them to top the soup for a crunchy texture.
• Bacon Bits: Cook some bacon until crispy, then crumble it over the soup for a savory, salty twist.
• Fresh Herbs: Chop up some fresh herbs like parsley, chives, or even more thyme to sprinkle over the soup just before serving.

Frequently asked questions