Jeffrey Salazar
If you're following a keto diet and find yourself at Panera Bread, you’re in luck—there are several low-carb options to keep you on track. While Panera is known for its bread and pastries, their menu also includes keto-friendly choices like the Power Breakfast Egg Bowl with Sausage, the Chipotle Chicken Avocado Salad (without dressing or tortilla strips), and the Greek Salad with Chicken (sans pita). Opt for customizations like removing high-carb ingredients and choosing olive oil or a low-carb dressing to ensure your meal fits within your macros. With a little creativity, you can enjoy a satisfying keto meal at Panera without sacrificing flavor or convenience.
| Characteristics | Values |
|---|---|
| Menu Options | Bacon, Egg & Cheese on Power Sandwich Bread, Chipotle Chicken Avocado Salad (no dressing), Greek Salad (no pita), Caesar Salad (no croutons), Power Breakfast Egg White Bowl, Steel Cut Oatmeal (unsweetened) |
| Low-Carb Bread Option | Power Sandwich Bread (1g net carbs per slice) |
| Protein Choices | Bacon, egg whites, chicken, turkey |
| Vegetable Options | Avocado, spinach, lettuce, tomatoes, cucumbers |
| Dressing Recommendations | No dressing or use olive oil/vinegar (avoid sugary dressings) |
| Beverages | Unsweetened iced tea, black coffee, water |
| Customization Tips | Remove bread, croutons, or high-carb toppings; ask for extra veggies |
| Net Carbs Range | 2-10g per meal (depending on customization) |
| Keto-Friendly Sides | None (avoid soups, chips, and baked goods) |
| Special Notes | Always verify ingredients and ask for nutritional info to stay within keto macros |
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What You'll Learn
Low-carb breakfast options
When following a keto diet, finding low-carb breakfast options at Panera Bread requires a bit of creativity and customization. Panera offers several base items that can be tailored to fit your macros. One excellent choice is the Bowl of Steel Cut Oatmeal, but instead of the traditional toppings, ask for a side of bacon or sausage and a sprinkle of nuts. This transforms a carb-heavy dish into a protein-rich, low-carb meal. Just be sure to skip the brown sugar and dried fruit toppings to keep it keto-friendly.
Another solid option is the Power Breakfast Egg Bowl, which typically includes eggs, avocado, and a choice of protein like bacon or sausage. To make it even lower in carbs, request no potatoes or quinoa, as these add unnecessary carbohydrates. Instead, double up on the avocado for healthy fats and ask for extra spinach or arugula to increase your vegetable intake without adding carbs. This customization ensures you stay within your keto macros while enjoying a satisfying breakfast.
If you're craving a sandwich but want to keep it low-carb, consider ordering the Breakfast Sandwich without the bread or bagel. Panera can serve the eggs, cheese, and your choice of meat (like bacon or sausage) on a plate instead. Pair this with a side of avocado or a small portion of their Greek Yogurt with Almonds and Honey, but be mindful of the honey—either skip it or ask for a sugar-free alternative if available. This way, you get the flavors of a breakfast sandwich without the carb-heavy bread.
For a simpler, on-the-go option, the Two Hard-Boiled Eggs are a perfect keto-friendly choice. Pair them with a side of avocado or a small portion of their Bacon, Gouda & Egg Sandwich fillings (without the bread). Adding a side of their Power Greens Salad without dressing or croutons can also provide extra nutrients without the carbs. Just be sure to bring your own keto-friendly dressing or ask for olive oil and vinegar.
Lastly, don't overlook the Smoked, Chopped Bacon as a standalone breakfast item. It’s high in protein and fat, making it an ideal keto option. Pair it with a side of whipped butter or cream cheese for added fats, or ask for a few slices of avocado if available. While Panera’s menu may not have dedicated keto options, these customizations allow you to enjoy a low-carb breakfast that aligns with your dietary goals. Always double-check with the staff to ensure your modifications are possible and accurate.
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Keto-friendly salads and dressings
When dining at Panera Bread while following a keto diet, it’s essential to focus on low-carb, high-fat options. Keto-friendly salads are a great choice, but you’ll need to customize them to fit your macros. Start with the Green Goddess Cobb Salad with Chicken, which is naturally low in carbs. However, remove the peas, tomatoes, and croutons, as these add unnecessary sugars and carbs. The chicken, bacon, eggs, and avocado in this salad are keto-approved and provide healthy fats and protein. Pair it with a classic vinaigrette or green goddess dressing, both of which are low in carbs and free from added sugars. Always ask for the dressing on the side to control the portion and avoid overeating.
Another excellent option is the Caesar Salad with Chicken. Skip the croutons and opt for extra Parmesan cheese and grilled chicken. The traditional Caesar dressing is keto-friendly, but be mindful of portion sizes, as some dressings can contain hidden sugars. If you prefer a lighter option, the Greek Salad without pita chips is a good choice. Remove the olives if you’re watching sodium intake, and ask for extra feta cheese and pepperoncini for added flavor. Pair it with an olive oil and vinegar dressing, which is simple, carb-free, and perfect for keto.
For a more customizable option, build your own salad using the You Pick Two menu. Choose a base of mixed greens or spinach and add toppings like grilled chicken, bacon, hard-boiled eggs, avocado, and cucumbers. Avoid high-carb toppings like dried fruits, corn, or grains. For dressing, stick to ranch, balsamic vinaigrette, or blue cheese, but always request them on the side. These dressings are generally lower in carbs, but some may contain small amounts of sugar, so moderation is key.
If you’re craving something heartier, the Bistro Steak Salad is a fantastic keto option. Remove the onions and ask for no bread. The steak, arugula, and tomato base is low in carbs, and the steak provides ample protein and fat. Pair it with a balsamic vinaigrette for a tangy, low-carb finish. Remember, portion control is crucial, as even keto-friendly dressings can add up in calories and carbs if overused.
Lastly, don’t forget to check Panera’s nutritional information online or via their app to ensure your choices align with your keto goals. By making these smart substitutions and customizations, you can enjoy a satisfying, keto-friendly meal at Panera Bread without compromising your diet. Always communicate your dietary needs clearly to the staff to ensure your meal is prepared correctly.
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Best sandwich alternatives
When following a keto diet, traditional sandwiches are often off-limits due to their high-carb bread content. However, Panera Bread offers several creative alternatives that align with keto principles. One of the best sandwich alternatives is the Power Breakfast Egg Bowl with Steak. This dish combines scrambled eggs, smoked tomato sauce, and sliced avocado, topped with tender steak. By skipping the bread entirely, you’re left with a protein-rich, low-carb meal that keeps you satisfied. Pair it with a side of bacon or sausage for an extra boost of healthy fats and protein.
Another excellent option is the Bacon, Egg, and Cheese on a Ciabatta Roll, but with a twist: order it lettuce-wrapped instead of on bread. Panera is accommodating to keto customers and will happily swap the carb-heavy roll for large lettuce leaves. This alternative retains the delicious flavors of the sandwich while eliminating unnecessary carbs. The combination of crispy bacon, melted cheese, and fluffy eggs wrapped in lettuce is both filling and keto-friendly.
For a lunch or dinner option, consider the Green Goddess Chicken Salad. This bowl features shredded chicken, arugula, and a creamy green goddess dressing, topped with avocado, cucumbers, and other low-carb vegetables. While the standard version comes with bread or crackers, simply request it without those additions. The result is a refreshing, nutrient-dense meal that fits perfectly within your keto macros.
If you’re craving something warm and comforting, the Bowl of Chicken Soup is a fantastic choice. Panera’s chicken soup is made with shredded chicken, vegetables, and a savory broth, providing a low-carb, satisfying option. Pair it with a side of Whole Smoked Turkey Breast for added protein. The turkey is served without bread or sauces, making it an ideal keto-friendly addition to your meal.
Lastly, don’t overlook the Salad Section. Panera’s Modern Greek Salad with Chicken is a standout choice, featuring romaine, kale, feta cheese, kalamata olives, and red wine vinaigrette. Skip the pita bread and enjoy this flavorful, low-carb salad as a complete meal. The healthy fats from the cheese and olives, combined with the protein from the chicken, make it a perfect keto option. With these sandwich alternatives, you can enjoy a delicious meal at Panera Bread while staying true to your keto goals.
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Sugar-free beverage choices
When following a keto diet at Panera Bread, choosing sugar-free beverages is crucial to staying within your macros and avoiding hidden carbs. Panera offers several refreshing options that align with keto principles, ensuring you can enjoy your drink without derailing your diet. One of the simplest and most straightforward choices is unsweetened iced tea. Panera’s plain iced tea, without added sugar or sweeteners, is a hydrating and carb-free option. If you prefer a hint of flavor, ask for a splash of lemon or bring your own sugar-free sweetener like stevia or monk fruit to customize it to your taste.
Another excellent sugar-free beverage choice at Panera is sparkling water. Their selection often includes plain or flavored sparkling water, which is naturally free of carbs and sugar. Flavors like lemon or lime can add a refreshing twist without compromising your keto goals. Just ensure the flavored versions are unsweetened, as some varieties may contain added sugars or artificial sweeteners that could impact ketosis. Sparkling water is a great alternative to sugary sodas or sweetened teas.
For coffee lovers, Panera’s black coffee is a perfect keto-friendly option. Whether hot or iced, black coffee contains no carbs or sugar, making it an ideal choice for those on a keto diet. If you prefer your coffee with cream, opt for heavy whipping cream instead of milk or flavored creamers, as it’s low in carbs and high in healthy fats. Avoid adding sugar, but feel free to use a sugar-free sweetener if you need a touch of sweetness. Panera also offers unflavored iced coffee, which can be enjoyed plain or with a splash of unsweetened almond milk for a creamy texture.
If you’re looking for something more indulgent yet still sugar-free, Panera’s diet sodas can be a viable option, though they should be consumed in moderation. While they contain zero sugar and carbs, some keto followers prefer to avoid artificial sweeteners due to potential effects on insulin response. However, if you’re comfortable with them, diet sodas like Diet Coke or Diet Pepsi can satisfy your craving for a fizzy drink without breaking your keto plan.
Lastly, water is always the most straightforward and healthiest sugar-free beverage choice. Panera offers complimentary water, and you can ask for a slice of lemon or lime to add flavor without carbs. Staying hydrated is essential on a keto diet, as it helps with electrolyte balance and overall well-being. By sticking to these sugar-free beverage options, you can enjoy your meal at Panera while staying true to your keto lifestyle.
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Snacks and sides for keto
When following a keto diet at Panera Bread, snacks and sides play a crucial role in maintaining your macros while enjoying your meal. Opt for the Classic Salad without croutons and choose an oil-based dressing like the Balsamic Vinaigrette to keep carbs low. This salad is packed with greens and can be paired with grilled chicken or steak for added protein, making it a satisfying keto-friendly option.
Another excellent side choice is the Broccoli Cheddar Soup, but be mindful of portion size as it contains dairy and some carbs. Pairing a small cup with a low-carb main dish can help you stay within your keto limits. Alternatively, the Seasonal Greens salad, sans apples and granola, is a refreshing option when paired with a high-fat dressing like the Green Goddess. These sides ensure you get your veggies without derailing your keto goals.
For a quick and easy snack, consider the Keto Breakfast Bowl without the potatoes and fruit. This bowl typically includes eggs, cheese, avocado, and bacon or sausage, providing a balanced mix of fats and proteins. If you're looking for something simpler, the Avocado Spread can be ordered as a side and paired with a piece of grilled chicken or turkey for a protein boost.
If you're craving something crunchy, the Crisp Romaine Lettuce can be used as a wrap for proteins like turkey or roast beef. Skip the bread and ask for extra lettuce to create a low-carb, keto-friendly wrap. Additionally, the Artichoke & Spinach Soup is a decent option, but check the carb count as it may vary by location. Always customize your order to fit your keto needs.
Lastly, don’t overlook the Power Chicken Hummus Bowl without quinoa or tzatziki sauce. While hummus is typically higher in carbs, a small portion paired with chicken, greens, and a drizzle of olive oil can work within a keto framework. Focus on portion control and pair it with other low-carb sides to keep your meal balanced and keto-compliant.
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Frequently asked questions
Traditional bread at Panera is high in carbs and not keto-friendly. However, you can opt for a lettuce wrap or ask for your sandwich or burger to be served without the bread.
Keto-friendly options include the Bacon, Egg & Cheese on a lettuce wrap, the Chipotle Chicken Avocado Salad (without dressing or croutons), and the Caesar Salad with Chicken (without croutons and using a low-carb dressing).
The Broccoli Cheddar Soup (in moderation) and the Modern Greek Salad (without pita chips) are decent low-carb options. Pair them with a side of bacon or avocado for added fat and protein.
