Madeleine Hull
Panera Bread is a bakery and cafe with a menu that, at first glance, may seem incompatible with the keto diet. However, with some creativity and special ordering, it is possible to eat keto-friendly meals at Panera. The key is to avoid bread, wraps, rolls, muffins, and other baked goods that are high in carbohydrates. Instead, opt for salads, sandwiches without the bread, and certain soups. Some specific keto-friendly options at Panera include the Power Steak Lettuce Wrap, the Roasted Turkey and Avocado BLT without the bread and tomatoes, and the Ten Vegetable Soup. In addition to these options, Panera's website features a nutrition calculator that can help those on the keto diet make informed choices.
| Characteristics | Values |
|---|---|
| Bread | Avoid all bread, wraps, rolls, and muffins |
| Bakery Items | Avoid |
| Salads | Avoid croutons, tortilla strips, beans, corn, tomatoes, fruit pieces, wonton strips, and onions. Choose low-carb dressings like Greek, Caesar, or plain olive oil, and keep the dressing on the side. |
| Soups | Avoid bread bowls, crackers, croutons, tortilla strips, and frizzled (fried) onions. |
| Sauces | Avoid barbecue sauce and other sugary sauces. |
| Vegetables | Avoid high-carb veggies like tomatoes and onions. |
| Drinks | Tea and coffee |
| Custom Orders | Add avocado, bacon, cheese, nuts, and eggs to sandwiches and salads to increase fat and protein content. |
| Secret Menu | High protein, low-carb bowls |
| Grab-and-Go | Hard-boiled eggs |
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What You'll Learn
Breadless sandwiches
Eating keto at Panera Bread can be challenging, as most menu items are too carb-heavy. However, you can still enjoy a breadless sandwich by customising your order. Simply ask for your sandwich to be served without bread, and consider replacing it with a lettuce wrap or bringing your own low-carb bread substitute. Additionally, avoid high-carb vegetables like tomatoes and onions, and opt for keto-friendly sauces like mayo or mustard instead of barbecue sauce.
Roasted Turkey & Avocado BLT
Ask for no bread and no tomatoes. This sandwich features turkey, bacon, avocado, greens, and mayo.
Ham and Swiss Cheese
Remove the bread from this simple sandwich, which also includes mayo, mustard, and greens.
Chipotle Chicken Avocado Melt
Enjoy this spicy, Southwestern-style sandwich without the bread. It features smoked pulled chicken, Gouda cheese, avocado, cilantro, Peppadew peppers, and chipotle mayo.
Ciabatta Sausage, Egg, and Cheese
A breakfast sandwich option without the bread. You can also request to have the ingredients cooked if you prefer a hot sandwich.
Tuna Sandwich
This sandwich typically comes with a generous portion of tuna, tomatoes, and arugula. Ask for no bread to make it keto-friendly.
Remember, while Panera is accommodating of modifications, the price will likely remain the same for a sandwich without bread. You may also need to do your own calculations to estimate the carb count, as their nutrition calculator doesn't allow for removing bread from sandwiches.
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Salads without croutons
Salads are a great option for keto dieters at Panera Bread, but it's important to be mindful of the toppings and dressings used. Here are some tips and suggestions for enjoying keto-friendly salads without croutons at Panera:
Ordering Salads Without Croutons
When ordering a salad at Panera, simply request to have the croutons left out. This small modification can make a big difference in keeping your meal keto-friendly.
Keto-Friendly Toppings
While omitting croutons is a good start, there are other toppings you should also consider avoiding. High-carb vegetables like corn, beans, tortilla strips, tomatoes, fruit pieces, and onions can add significant carbohydrates to your salad.
Dressing Choices
When it comes to dressings, opt for low-carb options such as Greek, Caesar, or plain olive oil. Keep in mind that some dressings, like the Green Goddess dressing, may be gluten-free but still contain carbohydrates, so check the nutrition information if possible. It's also a good idea to ask for the dressing on the side so you can control the amount added to your salad.
Salad Suggestions at Panera
Some salad options at Panera that can be made keto-friendly by omitting croutons and high-carb toppings include the Green Goddess Cobb Salad with Chicken and the "You Pick Two" combo, which allows you to pair half a salad with a soup, such as the Mexican Street Corn Chowder (without the bread bowl).
Additional Tips
If you're looking for a more substantial meal, consider adding extra protein and healthy fats to your salad. Avocado, bacon, cheese, nuts, and eggs are great choices to increase the fat and protein content of your salad without adding too many carbohydrates.
Remember, when in doubt, you can always check Panera's nutrition calculator on their website or ask the staff about ingredient options and modifications to suit your keto diet.
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Soups without bread bowls
If you're following a keto diet, it's important to be mindful of your carb intake when dining out at Panera Bread. While the restaurant offers a variety of soups, most are served with bread bowls, which are high in carbohydrates. However, you can still enjoy a warming bowl of soup at Panera without the bread by opting for keto-friendly options and making some modifications. Here are some suggestions:
Veggie Soup: This is the only soup on Panera's main menu that is remotely keto-friendly. While it may be relatively high in net carbs, you can make it more keto-compliant by adding extra fat sources such as cheese or avocado. These additions will boost the soup's fat content and make it a more substantial and satisfying meal.
Chicken Noodle Soup: Although this soup contains noodles, it is still a good option for keto dieters. The soup is made with a rich and flavourful broth, packed with chunks of chicken, noodles, carrots, and celery. To make it even more keto-friendly, consider skipping the noodles or opting for a smaller portion. You can also skip the side of French baguette and choose a side salad or potato chips instead.
Broccoli Cheddar Soup: This soup is a tasty option for keto dieters, as it is creamy and satisfying without being too heavy. While it may not be served in a bread bowl, you can still enjoy it with a spoon and savour the flavourful combination of broccoli and cheddar.
Cream of Chicken and Wild Rice Soup: While this soup might be a bit bland for some palates, it can be a good keto option. It has a satisfying consistency and includes plenty of vegetables and chunks of chicken. However, be mindful of the rice in this soup, as it adds carbohydrates. You may want to opt for a smaller portion or skip the rice altogether if it concerns you.
When ordering soup at Panera on a keto diet, remember to avoid any bread bowls, crackers, croutons, tortilla strips, or frizzled onions that might accompany your soup. You can also ask about their "secret menu," which reportedly features high-protein, low-carb bowls that can be made keto-friendly. Lastly, don't forget to utilize their nutrition calculator to estimate the carb count of your modified soup orders.
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Keto-friendly drinks
While Panera Bread is a bakery, and most menu items are too carb-heavy for a keto diet, there are still ways to enjoy keto-friendly drinks and food at the restaurant. The key to staying keto is avoiding anything with hidden or added sugars.
When it comes to drinks, avoid smoothies, lemonades, and Panera's signature Charged Sips due to their sugar or carb content. Coffee and tea drinks are generally safe, as long as you don't add sugary syrups or carb-heavy milk products. Opt for drinks that are unsweetened, and avoid lattes and cappuccinos, which typically contain milk or syrup.
- Stick to unsweetened coffee and tea: These beverages are generally safe choices, as they don't contain added sugars or milk by default.
- Avoid sugary add-ins: Steer clear of adding sugary syrups, honey, or milk products to your drinks. These can quickly turn your drink into a high-carb indulgence.
- Check nutrition information: Panera provides detailed nutrition information on their website or menu. Use this information to make informed choices about your drink selections.
- Bring your own additives: If you like your drinks flavoured, consider bringing your own keto-friendly additives, such as sugar-free syrup or a low-carb milk alternative.
- Unsweetened iced tea: Iced tea can be a refreshing choice, especially if you ask for it without any added sweeteners.
- Sparkling water: Opt for plain sparkling water or, if available, choose unsweetened flavours.
While the focus is on keto-friendly drinks, it is worth noting that there are ways to customise your meal at Panera to fit within a keto diet. Many of their sandwiches can be made keto-friendly by removing the bread, tomatoes, and onions. Salads are another option, but avoid high-carb toppings and dressings. Soups should be approached with caution, as only one soup on the menu is reportedly keto-friendly. Customisation is key when ordering keto at Panera.
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Low-carb vegetables
While Panera Bread is a popular chain restaurant offering soups, salads, sandwiches, pasta, and pastries, it is possible to eat keto at this restaurant by making a few adjustments.
Most menu items at Panera are too carb-heavy for a keto diet, but you can customize several dishes to fit the diet. For example, you can order sandwiches without the bread, and with no tomatoes or onions. You can also ask for your sandwich to be wrapped in lettuce instead. If your sandwich contains a sugary sauce, like barbecue sauce, replace it with a low-carb option like mayo, mustard, or garlic aioli.
Salads at Panera are surprisingly high in carbs due to the addition of croutons, tortilla strips, beans, corn, fruit, or other high-carb toppings. Many of their salad dressings are also loaded with sugar. To reduce the carb count, order your dressing on the side and only use what you need. Choose low-carb dressings like Greek, Caesar, or plain olive oil. The Green Goddess Cobb salad is a good option, as is the Greek Salad with chicken, no tomatoes, no onions, and dressing on the side.
Soups at Panera are also mostly high in carbs, with the exception of the veggie soup, which can be made more keto-friendly by adding cheese or avocado to boost the fat content. Avoid the bread bowl and any crackers, croutons, tortilla strips, or frizzled (fried) onions. Order a child's size portion to further reduce the carb count.
Breakfast sandwiches can be made keto-friendly by skipping the bread and tomatoes. You can also add avocado to make it more filling.
Panera also has a "secret menu" featuring high-protein, low-carb bowls that can be made keto-friendly, although there is no information about these items on the Panera website. The grab-and-go section may also offer hard-boiled eggs, which are great for the keto diet.
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Frequently asked questions
You can order the Sausage, Scrambled Egg, and Cheese without the bread, or the Avocado, Egg White, and Spinach without the bagel and tomato.
You can order any of the sandwiches without the bread, such as the Roasted Turkey & Avocado BLT without bread and tomatoes, or the Chipotle Chicken Avocado Melt without bread. Salads without croutons, tortilla strips, beans, corn, tomatoes, fruit, wonton strips, or onions are also keto-friendly.
Avoid all bread, muffins, wraps, rolls, and desserts. Also, avoid certain sauces like barbecue sauce, and high-carb veggies like tomatoes and onions.
