Panera Bread is a healthier option than most casual dining restaurants if you’re looking for a place to eat at while on the keto diet. We like that they offer cage-free eggs and antibiotic-free chicken.
However, they tend to focus on starchy foods, such as bread and grains. You can eat low-carb here by ordering a salad or choosing a sandwich minus the bun. Hold all sides.
Here are the lowest carb dishes you can get at Panera Bread, based on the nutrition information, and what to say when you order them.
Steak and Egg Sandwich
Panera offers several breakfast sandwiches that you can get without the bread or bagel.
A steak and egg breakfast sandwich contains 530 calories, 17 grams of fat, 60 grams of carbs, 2 grams of fiber, and 35 grams of protein.
However, if you order it without the everything bagel, then it will contain 240 calories, 15.5 grams of fat, 2 grams of carbs (0 grams net carbs), 2 grams of fiber, and 25 grams of protein.
How to order: ask for a steak and egg breakfast sandwich without the bagel.
Ham, Egg, and Cheese Sandwich
A ham, egg, and cheese sandwich without the farm style loaf bread contains 220 calories, 10 grams of fat, 3 grams of carbs (0 grams net carbs), 3 grams of fiber, and 19 grams of protein.
You can also get a sausage, egg, and cheese sandwich without the Brioche roll for around 330 calories, 25 grams of fat, 2 grams of carbs, 0 grams of fiber, and 21 grams of protein.
How to order: ask for a ham (or sausage), egg, and cheese breakfast sandwich without the bread.
Bacon, Egg, and Cheese Sandwich
A bacon, scrambled egg, and cheese sandwich contains 450 calories, 25 grams of fat, 33 grams of carbs, 1 gram of fiber, and 24 grams of protein.
If you get it without the Artisan ciabatta bread, it will contain around 300 calories, 20 grams of fat, 3 grams of carbs (2 grams net carbs), 1 gram of fiber, and 20 grams of protein.
How to order: ask for a bacon, egg, and cheese sandwich minus the bread.
Ten Vegetable Soup
The soups at Panera contain ingredients that are not keto-friendly.
The ten vegetable soup has corn, rice, and chickpeas in it. However, it also contains a number of low-carb vegetables, such as bell peppers, onions, celery, spinach, and tomatoes.
One bowl contains 100 calories, 2 grams of fat, 15 grams of carbs (11 grams net carbs), 4 grams of fiber, and 5 grams of protein.
You can reduce your carbs to 7 grams of net carbs by ordering a cup instead.
How to order: ask for a cup or bowl of ten vegetable soup. Hold any sides that come with the soup, such as baguettes, apples, or chips.
Caesar Salad With Chicken
Panera offers several salads. You can order them in full or half size. Be sure to hold all sides.
A full-size chicken Caesar salad contains 450 calories, 28 grams of fat, 17 grams of carbs (15 grams net carbs), 2 grams of fiber, and 34 grams of protein.
A half-size portion contains 220 calories, 14 grams of fat, 8 grams of carbs (7 grams net carbs), 1 gram of fiber, and 17 grams of protein.
You can reduce the carbs by asking for no croutons.
How to order: ask for a half or full size chicken Caesar salad without the croutons.
Green Goddess Salad with Chicken
A green Goddess salad contains antibiotic-free chicken, arugula, romaine lettuce, kale, radicchio blend, pickled red onions, bacon, avocado, and a hard-boiled egg with a green Goddess dressing.
A whole salad contains 550 calories, 32 grams of fat, 25 grams of carbs (18 grams net carbs), 7 grams of fiber, and 43 grams of protein.
A half-size contains 270 calories, 16 grams of fat, 12 grams of carbs (8 grams net carbs), 4 grams of carbs, and 21 grams of protein.
You can reduce the carbs by 3 grams by asking for no dressing on your full size salad.
How to order: ask for a half or full size green Goddess salad with chicken and no dressing.
Toasted Steak and White Cheddar
The sandwiches at Panera are available in half or full size. Most of them come with sauce that you will need to hold in addition to the bread to keep it low carb.
Additionally, all sandwiches come with your choice of an apple, chips, or bread. Hold these.
A full-size toasted steak and white cheddar sandwich comes with steak, pickled red onions, white cheddar cheese, and horseradish sauce on Artisan Ciabatta bread.
It contains 870 calories, 37 grams of fat, 86 grams of carbs, 4 grams of fiber, and 50 grams of protein.
However, you can reduce most of these carbs by asking for no bread and horseradish sauce.
How to order: ask for a full-size toasted steak and white cheddar sandwich without the bread and horseradish sauce.
Heritage Ham and Swiss
A full-size heritage ham and Swiss sandwich comes with ham, Swiss cheese, emerald greens, and maple mustard sauce on country rustic bread.
It contains 610 calories, 26 grams of fat, 53 grams of carbs, 3 grams of fiber, and 42 grams of protein.
However, if you hold the country rustic bread and maple mustard sauce, then it will reduce most of the carbs.
How to order: ask for a full-size heritage ham and Swiss sandwich without the bread and maple mustard sauce.
Tuscan Toasted Grilled Chicken
A Tuscan toasted grilled chicken sandwich comes with antibiotic-free chicken, mozzarella and parmesan cheeses, arugula, smoky tomato confit, and pesto mayo on Artisan Ciabatta.
A full sandwich contains 830 calories, 36 grams of fat, 84 grams of carbs, 5 grams of fiber, and 50 grams of protein.
You can reduce the carbs by asking for no bread or pesto.
How to order: ask for a half or full size Tuscan toasted grilled chicken sandwich without the bread and sauce.
Bacon, Turkey Bravo Sandwich
A bacon, turkey Bravo sandwich comes with roasted turkey, bacon, smoked Gouda cheese, pickled onions and tomato with signature sauce.
A whole sandwich contains 620 calories, 23 grams of fat, 58 grams of carbs, 4 grams of fiber, and 46 grams of protein.
You can reduce the carbs by asking for no bread or sauce. Use two large tomato slices as your “bread.”
How to order: ask for a bacon, roasted turkey Bravo sandwich without the bread or sauce.
Conclusion
Keto at Panera is possible! Panera contains healthier ingredients than most casual dining restaurants. However, most of their meals contain grains, bread, and other starchy foods that are not low-carb.
You can keep it low-carb and eat keto at Panera by ordering a breakfast sandwich with meat and cheese minus the bread. The chipotle chicken avocado melt is a great keto choice, minus the bread! Add a Greek salad to any order to get that extra dose of keto friendly veggies.
You can also get a green goddess cobb salad or seasonal greens salad with no dressing or a steak and cheese sandwich without the bread or sauce. Stick with black coffee, water, or unsweetened tea as your beverage.
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*Photo by jetcityimage2 – depositphotos
