Ever had the broccoli and cheddar soup at Panera? If you’ve beforehand stepped foot inside this widespread chain restaurant joint, you understand what I’m speaking about! Since you’re most likely on a low carb, keto food regimen now there’s just one query to ask – can I eat keto at Panera?
You can, however your choices are fairly restricted. Panera menu gadgets are very excessive carb and most of them are usually not even remotely appropriate for keto. If you purposely got here in to chow down the broccoli and cheddar soup since you’ve heard it’s keto pleasant – it’s – however not at Panera.
Some native chains supply to place your meal in a lettuce wrap, however that’s one thing that you must ask for and it’s not a assure. Overall, at all times do the apparent – toss any bread or bagel and more often than not, be careful for prime carb dressings.
Also, all of the soups are usually not appropriate for keto, so skip on these as nicely. Some guides point out the Ten Vegetable soup as a low carb possibility, however you must keep away from it because it incorporates sprouted brown rice and chickpeas. Does it go the low carb check? Probably. Keto? Not a lot.
Read our complete publish on keto quick meals for extra ordering guides.
If you need to eat keto at Panera, here’s what to order:
Panera Bread Keto Breakfast
Panera Bread has just a few low carb breakfast choices to select from. Bacon, egg and cheese anybody? Throw a cup of black espresso into the combo or seize a bottle of water. You may order unsweetened iced tea, however bear in mind to keep away from fruity teas crammed with sugars.
Here are just a few keto Panera menu gadgets you might like:
1. Chipotle Chicken, Scrambled Egg & Avocado Wrap (no tortilla)
First issues first, skip on the entire grain tortilla wrap. This breakfast menu merchandise incorporates smoked, pulled hen, scrambled eggs, smoked Gouda cheese, peppers, recent avocado, chipotle aioli, cilantro, salt and pepper. Since we love cilantro and it doesn’t style like cleaning soap to us (thank us later for this enjoyable truth should you didn’t know), that is our favourite low carb breakfast possibility at Panera.
Nutrition information: 290 energy; 24g fats; 20g protein; 4g whole carbs; 2g web carbs
2. Avocado, Egg White & Spinach (no bagel)
Any keto food regimen vegetarians in the home? This is certainly one thing you’ll be able to order at Panera! It has egg whites, aged white cheddar, avocado and spinach. Of course, get it with out the bread because it’s excessive in carbs.
Nutrition information: 160 energy; 11g fats; 13g protein; 4g whole carbs; 2g web carbs
three. Sausage, Egg & Cheese (no ciabatta)
This easy and traditional breakfast selection is a no brainer. Skip the ciabatta and ask for a bowl, then dig in with a fork. You can order your eggs scrambled or over simple, simply ask on the counter.
Nutrition information: 340 energy; 27g fats; 23g protein; 3g whole carbs; 3g web carbs
Panera Bread Keto Sandwiches
Toss the bread and more often than not, miss tomatoes and pink onions. Both of those are okay on keto, however relying on the amount, they might really improve your day by day web carbs fairly shortly. Most of those choices are crammed with numerous protein, so ordering a Panera sandwich with out the bread in a bowl is a good suggestion to maintain you full all through the day.
1. Bacon Turkey Bravo Sandwich (complete, no bread, no sauce)
Grab this sandwich with out the bread and the sauce. Chow down on oven roasted turkey breast, Applewood smoked bacon, smoked Gouda, emerald greens, tomatoes, salt and pepper. To make it much more keto, toss out tomatoes as nicely. You’ll decrease your carb rely that approach since oftentimes they’re on a keto “gray list”.
Nutrition information: 450 energy; 29g fats; 39g protein; 9g whole carbs; 8g web carbs
2. Roasted Turkey & Avocado BLT Sandwich (complete, no bread, no tomatoes)
Skip the sourdough and tomatoes if you wish to deliver down web carbs as little as attainable. Enjoy roasted turkey, Applewood smoked bacon, greens, recent avocado (an excellent supply of wholesome fat!), mayonnaise, salt and pepper. Don’t neglect to ask for a bowl and a fork!
Nutrition information: 450 energy; 34g fats; 34g protein; 6g whole carbs; 2g web carbs
three. Chipotle Chicken Avocado Melt Sandwich (complete, no bread)
Make it keto pleasant and go on the focaccia. This “sandwich” incorporates smoked, pulled hen, smoked Gouda, avocado, cilantro, peppers and chipotle sauce. Although it has a bit extra carbs than different low carb choices at Panera Bread, we’ll give it further brownie factors for the style.
Nutrition information: 490 energy; 37g fats; 29g protein; 11g whole carbs; 7g web carbs
four. Steak & White Cheddar Sandwich (complete, no ciabatta, no pickled onions)
Ask for no bread and take away pickled onions to maintain it further low carb. It’s a sandwich with grass fed beef, aged white cheddar and horseradish sauce. We often order a aspect of avocado and an over simple egg to make it extra of a hearty meal.
Nutrition information: 470 energy; 27g fats; 35g protein; 14g whole carbs; 11g web carbs
Keto Panera Bread Salads
When doubtful at any chain or quick meals restaurant, try salads. However, ensure to be careful for issues like croutons, raisins, and particularly sugary dressings. Panera used to hold the Seasonal Greens Salad, nevertheless it was taken off their menu final 12 months and their followers are actually in tears. So are we.
But – there are nonetheless just a few salads to select from. Check out our keto, low carb picks:
1. Greek Salad (complete)
You don’t have to skip something with this menu merchandise. Make certain you order the common Greek salad as a substitute of the trendy Greek salad. The latter has quinoa, which is clearly not part of the keto food regimen. It incorporates romaine lettuce, grape tomatoes, feta, pink onions, kalamata olives, keto pleasant Greek dressing, salt and pepper. If you need to go further low carb, you’ll be able to skip on the pink onions and tomatoes and ask for a aspect order of avocado to up your wholesome fat for the day.
Nutrition information: 380 energy; 36g fats; 7g protein; 16g whole carbs: 9g web carbs
2. Caesar Salad with Chicken (complete, no croutons)
When you’re able to order, merely ask for the Caesar salad, no croutons. We at all times ask you to largely keep away from all types of sauces and dressings since they’re often full of hidden sugars, however surprisingly the Caesar dressing from Panera Bread is low carb. Pick up a fork, ask for a bowl and luxuriate in this keto pleasant salad with grilled hen, romaine lettuce, grated Parmesan and Caesar dressing.
Nutrition information: 400 energy; 26g fats; 32g protein; 10g whole carbs; 7g web carbs
three. Green Goddess Cobb Salad with Chicken (complete, no pickled onions)
Full of protein to maintain you full all through the day, this low carb salad consists of grilled hen, arugula, romaine lettuce, child kale and pink leaf mix, grape tomatoes, avocado, Applewood smoked bacon and a hard-boiled egg. To make it much more keto, you’ll be able to skip tomatoes and check out a special dressing or take away it altogether.
Nutrition information: 500 energy; 30g fats; 42g protein; 17g whole carbs; 10g web carbs
Keto Friendly Salad Dressings
You can order these in half or complete parts. A half is roughly 1.5 tbsp, and a complete is three tbsp.
Here are your low carb and keto food regimen choices and their vitamin info per serving:
- Asian Sesame Vinaigrette (half): 45 energy; 4g fats; 0g protein; 2g whole carbs; 2g web carbs
- Caesar dressing (half): 90 energy; 9g fats; 0g protein; 1g whole carbs; 1g web carbs
- Chili Lime Rojo Ranch (half): 45 energy; 4g fats; 1g protein; 2g whole carbs; 2g web carbs
- Green Goddess dressing (half): 40 energy; three.5g fats; 1g protein; 2g whole carbs; 2g web carbs
- Greek dressing (half): 110 energy; 12g fats; 1g protein; 0g whole carbs; 0g web carbs
- Olive oil
Keto Friendly Extras
If you need to do keto at Panera Bread the correct approach, you’ll be able to at all times substitute excessive carb substances with extra low carb pleasant ones. For instance, ask for avocado and bacon to up your fat, or add a tough boiled egg to get extra protein in your food regimen.
Here’s a listing of meals you’ll be able to add to your order and their vitamin info per serving:
- Avocado (1 portion): 80 energy; 9g fats; 1g protein; 4g whole carbs; 1g web carbs
- Bacon (three.5 strips): 120 energy; 9g fats; 10g protein; 0g whole carbs; 0g web carbs
- Pork sausage (1 patty): 160 energy; 11g fats; 13g protein; 1g whole carbs; 1g web carbs
- Scrambled egg: 100 energy; 7g fats; 8g protein; 1g whole carbs; 1g web carbs
- Egg whites (1 portion): 30 energy; 0g fats; 6g protein; 1g whole carbs; 1g web carbs
- Over Easy Egg: 70 energy; 5g fats; 6g protein; 1g whole carbs; 1g web carbs
- Pickle spear: 5 energy; 0g fats; 0g protein; 1g whole carbs; 1g web carbs
- Vermont white cheddar (1 slice): 80 energy; 7g fats; 5g protein; 0g whole carbs; 0g web carbs
- Steak (1 portion): 70 energy; 2.5g fats; 11g protein; 0g whole carbs; 0g web carbs
- Tomatoes (2 slices): 5 energy; 0g fats; 0g protein; 1g whole carbs; 1g web carbs
- Spinach (1 serving): zero energy; 0g fats; 0g protein; 0g whole carbs; 0g web carbs
Our Final Opinion
It’s not the best factor to remain low carb at Panera. With a complete vary of bakery items, it’s simple to get tempted and eat one thing excessive carb when you understand you shouldn’t be. Stick to the choices we supplied you with above and you need to be completely high quality.
We at all times encourage everybody to arrange their very own meals at house. You decide and select your substances, know what’s in them and the way it impacts your vitamin wants. The difficult factor about consuming out is that not each quick meals place or chain restaurant has a complete vitamin information.
Panera Bread does have a listing, nevertheless it doesn’t offer you macros for substances individually. So, until you’re a math wiz, it might take you a bit longer to determine which gadgets are low in web carbs.
Our favourite picks at Panera are the Greek salad (because you don’t must customise something right here), the Caesar salad with hen (maintain the croutons) and the Chipotle hen, scrambled egg and avocado wrap – with out the tortilla, in fact.
Not certain about Panera? Check out our guides on how you can eat keto at Taco Bell, Dunkin Donuts and Wendy’s.