Your Strategy for Staying Keto at Panera
To successfully navigate the Panera menu on a low-carb diet, you need a straightforward strategy. The core principle is simple: eliminate high-carb items and replace them with low-carb, high-fat, and high-protein alternatives. Most of the time, this means removing the bread, bagels, wraps, croutons, and sugary dressings that make Panera meals high in carbs.
Key principles for ordering keto at Panera:
- Modify, don't just order. Most of Panera's keto-friendly options require removing the bread or other carby components. Don't be afraid to specify your changes clearly to the staff.
- Embrace salads. Salads are your best friend at Panera. You can start with a base and pile on the keto-friendly toppings like chicken, bacon, eggs, and avocado.
- Ask for substitutions. Instead of removing an item entirely, see if you can swap it for something else. For example, turn a sandwich into a lettuce wrap or put the filling on a bed of mixed greens.
- Beware of hidden carbs. Sauces, dressings, and pickled vegetables can contain a surprising amount of sugar. Always opt for oil-based dressings like Greek or Caesar, and ask for them on the side.
- Don't forget the extras. Additions like avocado, bacon, extra cheese, or grilled chicken can boost your fat and protein intake, keeping you full and satisfied.
Keto-Friendly Breakfast Options
Morning meals at Panera don't have to be a minefield of carbs. By ordering sans bread or bagels, you can create a protein-packed, filling breakfast.
- Bacon, Scrambled Egg & Cheese: The most straightforward option. Order this sandwich without the ciabatta. Enjoy the cheesy eggs and bacon on their own. Add avocado for extra healthy fats.
- Sausage, Scrambled Egg & Cheese: Similar to the bacon version, simply remove the ciabatta bread to make this a delicious, savory bowl.
- Avocado, Egg White & Spinach: For a lighter option, order this with no bagel and no tomatoes. You can also request a regular egg instead of egg whites to increase the fat content.
- Custom Bowl: Ask for scrambled or over-easy eggs in a bowl with your choice of bacon, ham, or steak, and add-ins like avocado, spinach, or cheese.
Low-Carb Lunch and Dinner Ideas
Lunch and dinner offer the most versatility when it comes to eating keto at Panera, with plenty of salads and modified sandwiches to choose from.
Salads (Hold the Croutons!)
- Green Goddess Cobb Salad with Chicken: Order with no pickled onions and no tomatoes, and ask for Caesar dressing on the side instead of the standard Green Goddess dressing to minimize carbs. This salad features chicken, bacon, hard-boiled egg, and avocado.
- Greek Salad with Chicken: The most naturally keto-friendly salad. Simply add grilled chicken for a protein boost and ask for it with no tomatoes and no red onions to cut a few extra carbs. The Greek dressing is an excellent low-carb choice.
- Caesar Salad with Chicken: A classic. Just order it with no croutons. The creamy Caesar dressing is low in carbs and pairs perfectly with the chicken and romaine lettuce.
Breadless Sandwiches and Wraps
For any Panera sandwich or wrap, the trick is to get it without the bread or tortilla. You can ask for the fillings in a bowl or as a lettuce wrap.
- Roasted Turkey & Avocado BLT (No Bread): This option provides turkey, bacon, avocado, and mayo in a low-carb format. Ask for it on a bed of lettuce.
- Chipotle Chicken Avocado Melt (No Bread): A flavorful, high-fat choice. Get it with smoked chicken, gouda cheese, avocado, and chipotle mayo, served in a bowl or as a lettuce wrap.
- Bacon Turkey Bravo Sandwich (No Bread): Enjoy the filling of turkey, bacon, and smoked gouda without the tomato basil bread. A great option served over greens.
Sauces, Soups, and Sides
Navigating the smaller menu items is crucial for staying in ketosis. Sauces, soups, and sides are where hidden carbs often lurk.
Low-Carb Sauces and Dressings
- Caesar Dressing: A go-to low-carb dressing.
- Greek Dressing: Another excellent oil-based option.
- Basil Pesto: A great sauce for eggs or meat, with minimal carbs.
- Chipotle Aioli: A creamy, flavorful sauce that's low-carb.
- Mayonnaise & Mustard: Classic condiment choices that are keto-friendly.
Soups (Order with Caution)
Most Panera soups contain high-carb ingredients like potatoes, pasta, or sugar. However, some can be enjoyed in moderation or with modifications. Always skip the bread bowl, crackers, and chips.
- Broccoli Cheddar Soup: While popular, it contains some carbs. Order a cup size to keep portions in check.
- Ten Vegetable Soup: This soup contains chickpeas and corn, which are higher in carbs, but it can be a decent option in smaller portions if you're not on a strict keto limit.
Keto-Friendly Sides
- Avocado: The perfect side to add healthy fats to any meal.
- Side Salad: A simple side salad with a keto dressing can be a good addition.
- Cheese: Ask for a side of cheese to boost your fat intake.
Comparison Table: Keto vs. Standard Order
This table highlights the significant changes required for a keto-friendly meal at Panera.
| Menu Item | Standard High-Carb Order | Keto-Friendly Modified Order | Key Modifications |
|---|---|---|---|
| Roasted Turkey & Avocado BLT | On country rustic sourdough bread with dressing. | On a bed of romaine lettuce with extra avocado. | Remove bread, add lettuce. |
| Caesar Salad | With croutons and regular portion of dressing. | No croutons, dressing on the side. | Remove croutons. |
| Sausage, Scrambled Egg & Cheese | On ciabatta bread. | Scrambled eggs, sausage, and cheese in a bowl. | Remove ciabatta. |
| Chipotle Chicken Avocado Melt | On black pepper focaccia bread. | Smoked chicken, gouda, avocado, cilantro, and aioli in a bowl. | Remove bread, put in bowl. |
Conclusion: Your Roadmap to Keto Success at Panera
Eating keto at Panera Bread is more than just a possibility; it's a matter of knowing how to customize your order. By focusing on salads with added protein and modifying sandwiches and wraps to be bread-free, you can enjoy a flavorful, high-fat, and satisfying meal. The key is to be confident in your requests, paying close attention to hidden sources of carbs in dressings and sauces. With this guide, you can confidently navigate the Panera menu and stick to your low-carb lifestyle without compromising on taste or convenience. For the most accurate nutritional information, always consult the official Panera Bread nutrition website.
Customizing Your Order
- Request any sandwich filling to be served on a bed of lettuce or in a bowl.
- Always ask for sauces and dressings on the side to control portion size.
- Add keto-friendly ingredients like avocado, bacon, cheese, or grilled chicken.
- When in doubt about a sauce or topping, it's safer to leave it out.
- For drinks, stick to unsweetened iced coffee, tea, or diet sodas.
