Everything Keto at Panera Bread in 2022 – Fastest way to lose 20 pounds


Have you ever drunk broccoli and cheddar soup at Panera? If you’ve been in this popular restaurant chain before, you know what I’m talking about! Since you’re probably on a low-carb diet, there’s only one question to ask now. can I eat keto at Panera?

woman holding a keto panera iced coffee in the car

You can, but your options are quite limited. The items on the Panera menu are very high in carbohydrates and most are not even suitable for keto. If you came on purpose to eat broccoli and cheddar soup because you heard that it is keto-friendly – it is – but not at Panera.

Some local chains offer to put your meal in a salad foil, but that’s all you need to ask for, and that’s not a guarantee. In general, always do the obvious – throw away any bread or pretzels, and most of the time watch out for high-carb sauces.

Also, not all soups are suitable for keto, so skip them too. Some guides mention Ten Vegetable Soup as a low-carb option, but you should avoid it because it contains sprouted and chickpea brown rice. Pass the low carb test? Probable. Keto? Not so much.

Read our comprehensive post about keto fast food for more ordering guides.

If you want to eat keto at Panera, here’s what to order:

Panera Bread Keto Breakfast

Panera Bread has a number of low-carb breakfast options to choose from. Bacon, egg and cheese anyone? Throw in a cup of black coffee or take a bottle of water. You can also order unsweetened iced tea, but don’t forget to avoid sugary fruit teas.

Here are some items from the Panera keto menu that you might like:

1. Chipotle chicken, avocado omelet and wrap (without tortilla)

First, skip the whole grain tortilla wrapper. This breakfast menu item includes smoked chicken, snatch, scrambled eggs, smoked Gouda cheese, peppers, fresh avocado, aioli chipotle, coriander, salt and pepper. Because we love coriander and it doesn’t taste like soap for us (thank you later for this funny fact if you didn’t know), this is our favorite low carb breakfast option at Panera.

Nutritional information: 290 calories; 24 g fat; 20 g protein; 4 g total carbohydrates; 2 g of net carbohydrates

2. Avocado, egg white and spinach (no pretzels)

Are there any keto vegetarians in the house? This is definitely something you can order at Panera! It has egg whites, aged white cheddar, avocado and spinach. Of course, take it without bread, because it is rich in carbohydrates.

Nutritional information: 160 calories; 11 g fat; 13 g protein; 4 g total carbohydrates; 2 g of net carbohydrates

3. Sausages, egg and cheese (without ciabatta)

This simple and classic choice for breakfast is not an idea at all. Jump over the ciabatta and ask for a bowl, then dig with a fork. You can order scrambled eggs or fish easily, just ask at the counter.

Nutritional information: 340 calories; 27 g fat; 23 g protein; 3 g total carbohydrates; 3 g of net carbohydrates

Panera Bread Keto sandwiches

Throw away the bread and most of the time, leave out the tomatoes and red onions. Both are good for keto, but depending on the amount, they can actually increase your daily net carbohydrates pretty quickly. Most of these options are high in protein, so ordering a Panera sandwich without bread in a bowl is a good idea to keep you full all day long.

bravo turkey bacon sandwich without bun

1. Bravo turkey sandwich with bacon (whole, no bread, no sauce)

Take this sandwich without bread and sauce. Eat baked fried turkey breast, smoked bacon Applewood, smoked gouda, emerald greens, tomatoes, salt and pepper. To make it even more keto, toss the tomatoes. You will reduce the number of carbohydrates in this way, as they are often on a “gray list” of keto.

Nutritional information: 450 calories; 29 g fat; 39 g protein; 9 g carbohydrates in total; 8 g of net carbohydrates

2. BLT sandwich with fried turkey and avocado (whole, no bread, no tomatoes)

Skip the dough and the tomatoes if you want to reduce the net carbohydrates as little as possible. Enjoy fried turkey, smoked bacon Applewood, greens, fresh avocado (a good source of healthy fats!), Mayonnaise, salt and pepper. Don’t forget to ask for a bowl and a fork!

Nutritional information: 450 calories; 34 g fat; 34 g protein; 6 g total carbohydrates; 2 g of net carbohydrates

3. Chipotle Chicken Avocado Melt Sandwich (whole, no bread)

Make it keto friendly and spread the focaccia. This “sandwich” contains smoked chicken, pulled, smoked gouda, avocado, coriander, pepper and chipotle sauce. Although it has slightly more carbohydrates than other low-carb options at Panera Bread, we’ll give it extra brownie points for flavor.

Nutritional information: 490 calories; 37 g fat; 29 g protein; 11 g carbohydrates in total; 7 g of net carbohydrates

4. Steak and white cheddar sandwich (whole, no ciabatta, no pickled onions)

Do not ask for bread and remove pickled onions to maintain a very low level of carbohydrates. It’s a grass-fed beef sandwich, aged white cheddar and horseradish sauce. We usually order an avocado garnish and an egg too light to make a more consistent meal.

Nutritional information: 470 calories; 27 g fat; 35 g protein; 14 g total carbohydrates; 11 g of net carbohydrates

Keto Panera bread salads

When in doubt about any fast food chain or restaurant, check the salads. However, be sure to watch out for things like croutons, raisins, and especially sugar sauces. Panera used to keep the seasonal green salad, but it was removed from their menu last year and their fans are literally in tears. That’s how we are.

green salad zeita cobb de la panera

But – there are a few more salads to choose from. Check out our low-carb keto choices:

1. Greek salad (whole)

You don’t have to skip anything with this menu item. Be sure to order regular Greek salad instead of modern Greek salad. The latter has quinoa, which is obviously not part of the keto diet. Contains Romanian salad, grape tomatoes, feta, red onion, kalamata olives, Greek keto friendly sauce, salt and pepper. If you want to have a very low level of carbohydrates, you can skip the red onions and tomatoes and order a secondary order of avocado to increase your healthy fats for that day.

Nutritional information: 380 calories; 36 g fat; 7 g protein; 16 g total carbohydrates: 9 g net carbohydrates

2. Caesar salad with chicken (whole, without croutons)

When you are ready to order, simply order Caesar salad without croutons. We always ask you to stay away from all sorts of sauces and sauces, as they are usually full of hidden sugars, but surprisingly, the Caesar dressing from Panera Bread is low in carbohydrates. Grab a fork, order a bowl and enjoy this friendly grilled chicken keto salad, romaine salad, grated Parmesan cheese and Caesar dressing.

Nutritional information: 400 calories; 26 g fat; 32 g protein; 10 g carbohydrates in total; 7 g of net carbohydrates

3. Green Goddess Cobb salad with chicken (whole, no pickled onions)

Full of protein to keep your village healthy all day, this low-carb salad consists of grilled chicken, arugula, romaine salad, a mixture of cabbage and red leaves, red grapes, avocado, smoked bacon, Applewood and a or boiled hard. To make it even more keto, you can skip the tomatoes and try a different sauce or remove it altogether.

Nutritional information: 500 calories; 30 g fat; 42 g protein; 17 g total carbohydrates; 10 g of net carbohydrates

Keto-friendly salad dressings

You can order them in half or whole portions. One half is about 1.5 tablespoons and one whole is 3 tablespoons.

Here are the low carb and keto diet options and their nutritional information per serving:

  • Asian sesame vinegar (half): 45 calories; 4 g fat; 0 g protein; 2 g total carbohydrates; 2 g of net carbohydrates
  • Caesar dressing (half): 90 calories; 9 g fat; 0 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Chili Lime Rojo Ranch (half): 45 calories; 4 g fat; 1 g protein; 2 g total carbohydrates; 2 g of net carbohydrates
  • Green goddess dressing (half): 40 calories; 3.5 g fat; 1 g protein; 2 g total carbohydrates; 2 g of net carbohydrates
  • Greek dressing (half): 110 calories; 12 g fat; 1 g protein; 0 g total carbohydrates; 0 g net carbohydrates
  • Olive oil

Keto Friendly Supplements

If you want to make keto at Panera Bread correctly, you can always replace carbohydrate-rich ingredients with less carbohydrate-friendly ones. For example, ask for avocados and bacon to increase your fat, or add a hard-boiled egg to get more protein into your diet.

Here is a list of foods you can add to your order and their nutritional information per serving:

  • Avocado (1 serving): 80 calories; 9 g fat; 1 g protein; 4 g total carbohydrates; 1 g of net carbohydrates
  • Bacon (3.5 bands): 120 calories; 9 g fat; 10 g protein; 0 g total carbohydrates; 0 g net carbohydrates
  • Pork sausage (1 meatball): 160 calories; 11 g fat; 13 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Omelette: 100 calories; 7 g fat; 8 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Egg whites (1 serving): 30 calories; 0g fat; 6 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Over Easy Egg: 70 calories; 5 g fat; 6 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Pickle spear: 5 calories; 0g fat; 0 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • white cheddar from Vermont (1 slice): 80 calories; 7 g fat; 5 g protein; 0 g total carbohydrates; 0 g net carbohydrates
  • Steak (1 serving): 70 calories; 2.5 g fat; 11 g protein; 0 g total carbohydrates; 0 g net carbohydrates
  • tomatoes (2 slices): 5 calories; 0g fat; 0 g protein; 1 g total carbohydrates; 1 g of net carbohydrates
  • Spinach (1 serving): 0 calories; 0g fat; 0 g protein; 0 g total carbohydrates; 0 g net carbohydrates

Our final opinion

It is not the easiest thing to stay low on carbs at Panera. With a whole range of bakery products, it’s easy to be tempted and eat something high in carbs when you know you shouldn’t be. Stick to the options we’ve given you above and you should be perfect.

We always encourage everyone to prepare their own meals at home. You choose and choose the ingredients, you know what they contain and how they affect your nutritional needs. The hard thing about food in town is that not all fast food restaurants or restaurant chains have a comprehensive nutrition guide.

Panera Bread has a list, but it doesn’t offer you separate ingredient macros. So unless you’re a math expert, it might take you a while longer to figure out which articles are low in net carbs.

Our favorite choices at Panera are Greek salad (because you don’t have to customize anything here), Caesar salad with chicken (keep the croutons) and Chipotle chicken, omelet and avocado wrap – no tortilla, of course.

Not sure about Panera? See our guides on how to eat keto at Taco Bell, Dunkin Donuts, Applebee’s, Chili’s and Wendy’s.

panera logo with superimposed text for keto diet



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