Ultimate Guide: What's low carb at Panera bread?

According to the CDC, over a third of U.S. adults are trying to lose weight, leading many to explore low-carb eating. Fortunately, sticking to this diet doesn't mean skipping your Panera run, as it is entirely possible to find out what's low carb at Panera bread with a few simple tweaks to your order.

Quick Summary

A low-carb diet at Panera requires menu modifications, with salads, breadless sandwiches, and select breakfast items offering the best options for managing carbohydrate intake while dining out.

Key Points

• Salad Modifications: Order Panera salads without croutons and with low-carb dressings like Caesar or Greek vinaigrette.

• Breadless Sandwiches: Transform sandwiches into a lettuce wrap or bowl by asking to omit the bread.

• Custom Breakfasts: Enjoy breakfast items like egg, bacon, and cheese by ordering them without the bagel or ciabatta roll.

• Watch for Hidden Carbs: Be mindful of sugary dressings, sauces, and toppings like pickled onions.

• Choose Smart Sides: Skip the high-carb baguette and chips, and opt for a side of avocado or a cup of low-carb soup instead.

• Stick to Simple Drinks: Avoid sugary drinks and choose water, unsweetened iced tea, or black coffee.

Navigating the Panera Menu: Customization is Key

Eating at Panera on a low-carb diet is achievable, but it requires strategy. The key principle is customization: think of your order in components and be prepared to make substitutions. The most significant sources of carbohydrates at Panera are their signature breads, bagels, and sugary dressings, so removing or limiting these is the first step towards a low-carb meal. Your best friends on the menu will be the salads and the option to order sandwiches as lettuce wraps.

Low-Carb Salads: Your Easiest Option

Panera's salads offer a fantastic and straightforward route to a low-carb meal. By making a few simple modifications, you can enjoy a flavorful and satisfying lunch or dinner. Always ask for no croutons and be mindful of your dressing choice.

Best Low-Carb Salads:

• Caesar Salad with Chicken: This is a classic for a reason. Order with chicken and explicitly ask for no croutons. The creamy Caesar dressing is naturally low in carbs.
• Green Goddess Cobb Salad with Chicken: A naturally protein-rich and satisfying choice. For the lowest carb count, ask for no pickled onions, no tomatoes, and substitute the Green Goddess dressing with Caesar or Greek dressing. This modification drastically lowers the carb content.
• Greek Salad: This one is easy to customize. Request no tomatoes and no pickled onions, and consider adding chicken for extra protein. The Greek vinaigrette is a safe, low-carb dressing choice.

Sandwiches Without the Bread

While the name "Panera Bread" might suggest otherwise, you can enjoy the fillings of your favorite sandwiches without the carb-heavy bread. Request your sandwich contents to be served as a lettuce wrap or in a bowl. This is a common and easy modification.

• Roasted Turkey & Avocado BLT: Ask for this sandwich without the bread and served in a bowl or as a lettuce wrap. The turkey, avocado, bacon, and mayonnaise are all keto-friendly.
• Chipotle Chicken Avocado Melt: Another flavorful option. Order it without the black pepper focaccia and served on a bed of lettuce. The pulled chicken, aged white cheddar, and avocado make for a filling, low-carb meal.
• Toasted Frontega Chicken: The smoked pulled chicken, mozzarella, and chipotle mayo can be served as a lettuce wrap. You can also skip the red onion and tomato to further reduce carbs.

Panera Breakfast Options, Low-Carb Style

Panera's breakfast menu also offers opportunities for low-carb ordering with some adjustments. Again, skipping the bread is the most important step.

• Bacon, Scrambled Egg & Cheese: Order this without the ciabatta roll and enjoy the classic combination of eggs, bacon, and cheese.
• Avocado, Egg White & Spinach: Like the bacon version, ask for this without the sprouted-grain bagel. You get all the flavor from the fresh avocado, aged white cheddar, and scrambled egg whites.
• Steak & Egg: If you're a fan of steak, get the Steak & Egg sandwich without the everything bagel. The steak, egg, and cheese offer a great protein and fat start to the day.

Decoding Soups and Sides

Soups and sides at Panera require careful consideration for a low-carb diet. While many are high in carbohydrates from ingredients like noodles, beans, or potatoes, some can work in moderation or with modifications.

• Broccoli Cheddar Soup: A fan favorite that can work in a smaller portion (cup size), especially when paired with a salad. Just be sure to skip the baguette or crackers.
• Homestyle Chicken Noodle Soup: This contains egg noodles. For strict keto, this is best avoided. For moderate low-carb, order a cup and try to limit the noodle consumption, focusing on the broth and chicken.

Low-Carb Comparison Table

Item	Standard Preparation (Carbs)	Low-Carb Modification (Estimated Carbs)	Notes
Green Goddess Cobb Salad	Whole Salad with all components (around 27g carbs)	Whole Salad, no pickled onions/tomatoes, sub Caesar dressing (around 10g net carbs)	Great protein source; ask for dressing on the side to control portion.
Chipotle Chicken Avocado Melt	Whole Sandwich on Focaccia (around 56g carbs)	Fillings served as a lettuce wrap or bowl (lower than 5g net carbs)	All flavor, no bread. Add extra avocado or bacon for more fat.
Bacon, Scrambled Egg & Cheese	Sandwich on Ciabatta (around 33g carbs)	Egg, bacon, and cheese only (around 1-4g net carbs)	A hearty, classic breakfast. A good starting point for customization.

Essential Tips for Ordering Low-Carb

Even with the right menu items, a successful low-carb meal at Panera depends on how you order. Here are some pro tips:

• Beware of Hidden Sugars: Be cautious of sauces and dressings, which can contain hidden sugars and carbs. Stick with safe options like Caesar or Greek dressing, or opt for a simple olive oil and vinegar.
• Request Extra Fat and Protein: To boost satiety and flavor, ask for extra keto-friendly toppings like avocado, cheese, or bacon.
• Skip the Baguette and Chips: When ordering a soup or a 'You Pick Two' combo, remember that the complimentary baguette is high-carb. Skip it entirely or choose a low-carb side like sliced avocado.
• Check the Website: Panera's online nutritional calculator can help you estimate the carb count of a customized order, though it may not be perfect for every substitution.

The Low-Carb Drink Menu

While Panera offers a wide variety of drinks, many are loaded with sugar. Opt for these low-carb, keto-friendly beverages instead:

• Unsweetened black iced tea
• Unsweetened dark roast coffee
• Water
• Diet soda (in moderation, due to artificial sweeteners)

Conclusion: Panera's Low-Carb Potential

Ultimately, eating low-carb at Panera is not about finding hidden items on a secret menu but about understanding how to modify existing ones. By focusing on salads with low-carb dressings and ordering sandwiches without the bread, you can easily create delicious and filling meals that align with your dietary goals. A little bit of knowledge and a willingness to customize your order goes a long way, ensuring you can enjoy a meal out while sticking to your low-carb nutrition diet.

For more in-depth nutritional information, you can always visit the official Panera Bread nutrition page.

Frequently Asked Questions

Can you eat keto at Panera Bread?

Yes, you can eat keto at Panera Bread by customizing your order. The strategy involves removing all bread, bagels, and wraps, and being selective with salads, soups, and dressings.

Which Panera salads are lowest in carbs?

The Caesar Salad with Chicken and the Greek Salad are excellent low-carb options, especially when ordered without croutons or tomatoes and onions. The Green Goddess Cobb Salad also works well when modified.

How do I order a sandwich without the bread at Panera?

To order a sandwich without the bread, you can simply ask for the fillings to be served as a lettuce wrap or in a bowl. For example, you can get the Chipotle Chicken Avocado Melt in a bowl instead of on focaccia.

Are Panera's soups low-carb?

Most of Panera's soups are not low-carb due to ingredients like noodles, potatoes, and beans. However, the Broccoli Cheddar Soup can be a lower-carb option if you get a cup and skip the baguette and crackers.

What is a good low-carb breakfast at Panera?

For a low-carb breakfast, order the Bacon, Scrambled Egg & Cheese or the Avocado, Egg White & Spinach without the bread. These options provide protein and healthy fats without the high carb count.

What dressings are low-carb at Panera?

The most keto-friendly dressings at Panera are the Greek vinaigrette and the creamy Caesar dressing. You can also ask for simple olive oil and vinegar.

How can I avoid hidden carbs in Panera's dishes?

To avoid hidden carbs, always be aware of the sauces and toppings. For example, some dressings contain sugar, and pickled onions are carby. Asking for dressings on the side gives you more control over your intake.