Can a Diabetic Eat at Panera? A Guide to Smart Menu Choices

December 1, 2025 •

4 min read

According to the CDC, over 38 million Americans have diabetes, making meal planning, especially when dining out, a crucial aspect of health management. Yes, a diabetic can eat at Panera, but it requires careful attention to the menu to make informed, blood sugar-friendly choices.

Quick Summary

This guide provides a comprehensive breakdown of Panera's menu for individuals with diabetes. It covers navigating carbohydrate counts, identifying low-sugar beverages, and customizing meals to control blood sugar levels effectively.

Key Points

Check Panera's Nutrition Information: Use the online tools and app to check carb counts and ingredients before you order, especially for You Pick Two combinations.
Customize Your Order: Adjust ingredients to reduce carbs, such as swapping whole-grain bread for lettuce or ordering dressing on the side.
Choose Lean Proteins and Fiber-Rich Veggies: Prioritize meals with lean protein (chicken, eggs) and plenty of non-starchy vegetables to increase fullness and stabilize blood sugar.
Mind Portion Sizes: Opt for half-size options or the 'You Pick Two' to manage carbohydrate intake and avoid overeating.
Be Cautious with Beverages: Stick to water, unsweetened iced tea, or black coffee, as many drinks are loaded with added sugars.
Sourdough Bread Can Be an Option: For bread lovers, sourdough bread has a lower glycemic index compared to white bread, which can help control blood sugar spikes.

Navigating the Panera Menu for Diabetes Management

Dining at a fast-casual restaurant like Panera Bread can be a convenient option for a quick and satisfying meal. However, for those managing diabetes, it’s essential to approach the menu with a strategy. Many of Panera's popular items, while seemingly healthy, can contain high levels of carbohydrates and added sugars. The key to success lies in using the customization options and leveraging Panera's readily available online nutritional information.

Customizing Your Meal for Better Blood Sugar Control

Panera's menu is highly customizable, which is a major advantage for managing diabetes. Instead of accepting a standard order, consider these modifications:

Emphasize vegetables: Request extra leafy greens, bell peppers, or cucumbers in your salads and sandwiches. This increases fiber, which slows down sugar absorption.
Choose whole grains or greens: Opt for whole-grain bread over white varieties, or better yet, turn a sandwich into a "salad bowl" by asking for the fillings on a bed of lettuce.
Modify dressings: Request dressings on the side and use them sparingly. Some dressings can be high in sugar, so a lighter option like the Green Goddess or a vinaigrette is a better choice.
Go for lean protein: Add grilled chicken, eggs, or avocado to boost your meal's protein and healthy fat content, which promotes satiety and moderates blood sugar.
Downsize portions: The "You Pick Two" option is a great way to control portion sizes. Consider pairing a half-salad with a cup of a diabetes-friendly soup.

Diabetes-Friendly Menu Item Suggestions

While modifications are key, some menu items are more naturally aligned with a diabetes management plan.

Best Breakfast Options

Chipotle Chicken, Scrambled Egg & Avocado Wrap: This wrap combines protein, healthy fats, and whole grains for a balanced start to the day. Just be mindful of the total carbohydrate count.
Avocado, Egg White & Spinach Sandwich: A nutritious option with healthy fats from avocado and lean protein from egg whites.
Steel Cut Oatmeal with Strawberries & Pecans: With some modifications, this can be a good high-fiber choice. Ask for it with minimal added sweeteners, letting the fruit provide natural sweetness.

Best Lunch and Dinner Options

Green Goddess Cobb Salad with Chicken: This salad is rich in protein and fiber. Order with dressing on the side and a light portion of croutons, or none at all.
Greek Salad with Chicken: Another solid option, especially without the standard baguette side. The feta and chicken provide protein, and the veggies offer fiber.
Broccoli Cheddar Soup: Opt for a cup instead of a bowl, and skip the bread bowl entirely.
Warm Bowls: Panera offers warm bowls that can be excellent sources of protein and fiber. Pay attention to the carb count from the quinoa and rice base and consider ordering a smaller portion.

Comparison of Panera Meal Options for Diabetics


Item	Panera Menu Item	Carb Count (Estimate)	Diabetes-Friendly Rating	Notes
Best Salad	Green Goddess Cobb Salad (Whole)	~27g	Excellent	High protein, high fiber. Order with dressing on the side and skip the croutons.
Best Sandwich	Whole Roasted Turkey & Avocado BLT (Whole)	~54g	Good	Ask for it on whole-grain bread and consider a half-portion.
Best Soup	Chicken Noodle Soup (Cup)	~18g	Excellent	Low in carbs and a good source of protein.
Best Breakfast	Avocado, Egg White & Spinach Sandwich	~52g	Good	A satisfying, balanced option with healthy fats.
High-Carb Choice	Italian Sandwich (Whole)	~77g+	Poor	High sodium and carb content. Difficult to customize effectively.
High-Sugar Choice	Wild Blueberry Scone	~76g+	Poor	Very high in added sugars, leading to significant blood sugar spikes.

Beverages and Hidden Sugars

Drinks can be a significant source of hidden sugars. Always opt for unsweetened options. Panera's iced black teas, unsweetened iced coffee, and water are the best choices. Their lemonade and sweetened teas, though delicious, contain high levels of sugar that can quickly derail blood sugar control. When ordering coffee or lattes, specify no added syrups or sweeteners.

Conclusion: Enjoying Panera with Confidence

Yes, a person with diabetes can absolutely eat at Panera, and they can do so without sacrificing flavor or variety. By planning ahead, utilizing the nutritional information available on Panera's website, and making simple but effective customizations, you can enjoy a delicious and satisfying meal. The key is to be an active participant in your order, focusing on high-fiber vegetables, lean proteins, and whole grains, while limiting processed carbs, high-sugar drinks, and excess fats. This approach allows you to maintain blood sugar control while enjoying the convenience of dining out. For more in-depth nutritional information, always consult with a healthcare provider or a registered dietitian. You can explore Panera's own nutritional information here: Panera Nutritional Information.

Frequently Asked Questions

Some soups are better than others. Opt for broth-based soups like the Chicken Noodle in a cup portion, and avoid creamy soups and bread bowls, which are typically high in carbs.

Yes, but it's best to modify it. Choose whole-grain bread, opt for a half-portion, and load it with extra vegetables. You can also order it without the bread on a bed of lettuce to drastically cut carbs.

A good option is the Avocado, Egg White, and Spinach Sandwich, which offers a balance of protein and healthy fats. Always check the current nutritional information for the most accurate carb count.

Yes, Panera's pastries and baked goods are generally high in sugar and refined carbohydrates and are not suitable for regular consumption as part of a diabetes management plan. One-third or one-fourth of a cookie could be a possible occasional treat.

Panera's official website and app provide detailed nutritional information for all menu items. You can also customize your order within the app to see how changes affect the carb count.

Yes, excellent choices include plain water, unsweetened iced black tea, and unsweetened iced coffee. Panera also launched some new zero-added-sugar drinks, so check the latest menu.

Salads like the Green Goddess Cobb with Chicken or the Greek Salad are good options. Just be mindful of the dressing portion and skip the croutons.