Ever had the broccoli and cheddar soup at Panera? If you’ve beforehand stepped foot inside this fashionable chain restaurant joint, you recognize what I’m speaking about! Since you’re in all probability on a low carb, keto weight loss plan now there’s just one query to ask – can I eat keto at Panera?
You can, however your choices are fairly restricted. Panera menu objects are very excessive carb and most of them usually are 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 provide to place your meal in a lettuce wrap, however that’s one thing it’s good to ask for and it’s not a assure. Overall, all the time do the plain – toss any bread or bagel and more often than not, be careful for top carb dressings.
Also, all of the soups usually are not appropriate for keto, so skip on these as properly. Some guides point out the Ten Vegetable soup as a low carb possibility, however you need to keep away from it because it incorporates sprouted brown rice and chickpeas. Does it cross the low carb take a look at? Probably. Keto? Not a lot.
Read our complete put up 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 also can 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 objects it’s possible you’ll 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 rooster, 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 reality should you didn’t know), that is our favourite low carb breakfast possibility at Panera.
Nutrition data: 290 energy; 24g fats; 20g protein; 4g complete carbs; 2g web carbs
2. Avocado, Egg White & Spinach (no bagel)
Any keto weight loss plan vegetarians in the home? This is unquestionably 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 data: 160 energy; 11g fats; 13g protein; 4g complete 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 straightforward, simply ask on the counter.
Nutrition data: 340 energy; 27g fats; 23g protein; 3g complete 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 could truly improve your day by day web carbs fairly shortly. Most of those choices are crammed with a lot of 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 (entire, 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 properly. You’ll decrease your carb depend that manner since oftentimes they’re on a keto “gray list”.
Nutrition data: 450 energy; 29g fats; 39g protein; 9g complete carbs; 8g web carbs
2. Roasted Turkey & Avocado BLT Sandwich (entire, 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 (a superb supply of wholesome fat!), mayonnaise, salt and pepper. Don’t overlook to ask for a bowl and a fork!
Nutrition data: 450 energy; 34g fats; 34g protein; 6g complete carbs; 2g web carbs
three. Chipotle Chicken Avocado Melt Sandwich (entire, no bread)
Make it keto pleasant and cross on the focaccia. This “sandwich” incorporates smoked, pulled rooster, 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 additional brownie factors for the style.
Nutrition data: 490 energy; 37g fats; 29g protein; 11g complete carbs; 7g web carbs
four. Steak & White Cheddar Sandwich (entire, no ciabatta, no pickled onions)
Ask for no bread and take away pickled onions to maintain it additional low carb. It’s a sandwich with grass fed beef, aged white cheddar and horseradish sauce. We normally order a aspect of avocado and an over straightforward egg to make it extra of a hearty meal.
Nutrition data: 470 energy; 27g fats; 35g protein; 14g complete carbs; 11g web carbs
Keto Panera Bread Salads
When doubtful at any chain or quick meals restaurant, try salads. However, make sure that 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 yr 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 (entire)
You don’t must skip something with this menu merchandise. Make certain you order the common Greek salad as an alternative of the fashionable Greek salad. The latter has quinoa, which is clearly not part of the keto weight loss plan. It incorporates romaine lettuce, grape tomatoes, feta, pink onions, kalamata olives, keto pleasant Greek dressing, salt and pepper. If you need to go additional 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 data: 380 energy; 36g fats; 7g protein; 16g complete carbs: 9g web carbs
2. Caesar Salad with Chicken (entire, no croutons)
When you’re able to order, merely ask for the Caesar salad, no croutons. We all the time ask you to largely steer clear of every kind of sauces and dressings since they’re normally full of hidden sugars, however surprisingly the Caesar dressing from Panera Bread is low carb. Pick up a fork, ask for a bowl and revel in this keto pleasant salad with grilled rooster, romaine lettuce, grated Parmesan and Caesar dressing.
Nutrition data: 400 energy; 26g fats; 32g protein; 10g complete carbs; 7g web carbs
three. Green Goddess Cobb Salad with Chicken (entire, no pickled onions)
Full of protein to maintain you full all through the day, this low carb salad consists of grilled rooster, 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 data: 500 energy; 30g fats; 42g protein; 17g complete carbs; 10g web carbs
Keto Friendly Salad Dressings
You can order these in half or entire parts. A half is roughly 1.5 tbsp, and an entire is three tbsp.
Here are your low carb and keto weight loss plan choices and their diet data per serving:
- Asian Sesame Vinaigrette (half): 45 energy; 4g fats; 0g protein; 2g complete carbs; 2g web carbs
- Caesar dressing (half): 90 energy; 9g fats; 0g protein; 1g complete carbs; 1g web carbs
- Chili Lime Rojo Ranch (half): 45 energy; 4g fats; 1g protein; 2g complete carbs; 2g web carbs
- Green Goddess dressing (half): 40 energy; three.5g fats; 1g protein; 2g complete carbs; 2g web carbs
- Greek dressing (half): 110 energy; 12g fats; 1g protein; 0g complete carbs; 0g web carbs
- Olive oil
Keto Friendly Extras
If you need to do keto at Panera Bread the precise manner, you’ll be able to all the time substitute excessive carb elements 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 weight loss plan.
Here’s an inventory of meals you’ll be able to add to your order and their diet data per serving:
- Avocado (1 portion): 80 energy; 9g fats; 1g protein; 4g complete carbs; 1g web carbs
- Bacon (three.5 strips): 120 energy; 9g fats; 10g protein; 0g complete carbs; 0g web carbs
- Pork sausage (1 patty): 160 energy; 11g fats; 13g protein; 1g complete carbs; 1g web carbs
- Scrambled egg: 100 energy; 7g fats; 8g protein; 1g complete carbs; 1g web carbs
- Egg whites (1 portion): 30 energy; 0g fats; 6g protein; 1g complete carbs; 1g web carbs
- Over Easy Egg: 70 energy; 5g fats; 6g protein; 1g complete carbs; 1g web carbs
- Pickle spear: 5 energy; 0g fats; 0g protein; 1g complete carbs; 1g web carbs
- Vermont white cheddar (1 slice): 80 energy; 7g fats; 5g protein; 0g complete carbs; 0g web carbs
- Steak (1 portion): 70 energy; 2.5g fats; 11g protein; 0g complete carbs; 0g web carbs
- Tomatoes (2 slices): 5 energy; 0g fats; 0g protein; 1g complete carbs; 1g web carbs
- Spinach (1 serving): zero energy; 0g fats; 0g protein; 0g complete carbs; 0g web carbs
Our Final Opinion
It’s not the simplest factor to remain low carb at Panera. With an entire vary of bakery items, it’s straightforward to get tempted and eat one thing excessive carb when you recognize you shouldn’t be. Stick to the choices we offered you with above and you have to be completely superb.
We all the time encourage everybody to arrange their very own meals at dwelling. You choose and select your elements, know what’s in them and the way it impacts your diet wants. The tough factor about consuming out is that not each quick meals place or chain restaurant has a complete diet information.
Panera Bread does have an inventory, nevertheless it doesn’t provide you with macros for elements individually. So, until you’re a math wiz, it could take you a bit longer to determine which objects are low in web carbs.
Our favourite picks at Panera are the Greek salad (because you don’t should customise something right here), the Caesar salad with rooster (maintain the croutons) and the Chipotle rooster, scrambled egg and avocado wrap – with out the tortilla, in fact.
Not certain about Panera? Check out our guides on the way to eat keto at Taco Bell, Dunkin Donuts and Wendy’s.