Keto at Panera: 10 Custom Options

The Red Tea Detox


Panera Bread is a well-liked chain restaurant providing soups, salads, sandwiches, pasta, and pastries.

However, when you’re on the very low carb, excessive fats keto food regimen, it’s possible you’ll ponder whether you’ll be able to safely eat at Panera.

While most menu gadgets are too carb-heavy as is, you’ll be able to customise a number of dishes to suit the food regimen. The following choices include as much as 12 grams of internet carbs per merchandise and may be labored right into a rigorously deliberate keto food regimen.

Panera Bread additionally has a sturdy vitamin calculator constructed into the menu on their web site, however the calculator doesn’t help you take away bread from sandwiches. Thus, it’s possible you’ll have to do your individual math to estimate the carb depend of different menu gadgets with out bread (1).

Here are 10 of the perfect keto choices at Panera Bread.

At Panera Bread, breakfast sandwiches are usually served on a bagel or in a wrap, however it’s easy sufficient to skip the bread.

1. Avocado, Egg White, & Spinach (no bagel)

This gentle breakfast is completely keto-friendly once you take away the bread and tomatoes. In truth, to make it much more filling, you’ll be able to go for an everyday egg as a substitute of egg whites.

Order: the Avocado, Egg White, & Spinach, with no tomatoes and no bagel

Here’s the approximate nutrient breakdown:

  • Calories: 160 energy
  • Fat: 11 grams
  • Protein: 13 grams
  • Fiber: 2 grams
  • Total carbs: four grams
  • Net carbs: 2 grams

2. Sausage, Scrambled Egg, & Cheese (no ciabatta)

This hearty breakfast possibility is filled with fats and protein to maintain you full. All it is advisable to do to make it keto is take away the ciabatta bread.

Order: the Sausage, Scrambled Egg, & Cheese, with no bread

Here’s the nutrient content material of this merchandise:

  • Calories: 340
  • Fat: 27 grams
  • Protein: 23 grams
  • Fiber: zero grams
  • Total carbs: three grams
  • Net carbs: three grams

three. Chipotle Chicken, Scrambled Egg, & Avocado wrap (no tortilla)

This wrap — with out the tortilla, in fact — makes an excellent keto-friendly breakfast with a little bit of a kick from Peppadew peppers and chipotle aioli.

Order: the Chipotle Chicken, Scrambled Egg, & Avocado wrap, with no tortilla

Here’s the approximate nutrient breakdown:

  • Calories: 290
  • Fat: 24 grams
  • Protein: 20 grams
  • Fiber: 2 grams
  • Total carbs: four grams
  • Net carbs: 2 grams

Many Panera sandwiches are keto-friendly when you take away the bread, however you additionally must be cautious of sure sauces, reminiscent of barbecue sauce, and excessive carb veggies like tomatoes and onions.

Furthermore, you’ll be able to ask your native Panera Bread whether or not they can flip the sandwich right into a lettuce wrap, which can make your breadless sandwich extra transportable and simpler to eat.

four. Roasted Turkey & Avocado BLT (no bread or tomatoes)

When you take away the bread and tomatoes, this merchandise is filled with keto-friendly goodness — turkey, bacon, avocado, greens, and mayo.

Order: the Roasted Turkey & Avocado BLT with no bread and no tomatoes

This BLT with out the T comprises:

  • Calories: 450
  • Fat: 34 grams
  • Protein: 34 grams
  • Fiber: four grams
  • Total carbs: 6 grams
  • Net carbs: 2 grams

5. Heritage Ham & Swiss (no bread)

This easy sandwich that includes ham, Swiss cheese, mayo, mustard, and greens makes an excellent keto-friendly meal when the bread is eliminated.

Order: the Heritage Ham & Swiss with no bread

Here’s the approximate nutrient breakdown:

  • Calories: 410
  • Fat: 30 grams
  • Protein: 32 grams
  • Fiber: 1 gram
  • Total carbs: four grams
  • Net carbs: three grams

6. Chipotle Chicken Avocado Melt (no bread)

The Chipotle Chicken Avocado Melt options smoked, pulled hen, Gouda cheese, avocado, cilantro, Peppadew peppers, and chipotle mayo for a spicy, Southwestern taste.

Be certain to ask for this dish with out the bread.

Order: the Chipotle Chicken Avocado Melt, no bread

This merchandise comprises roughly:

  • Calories: 490
  • Fat: 37 grams
  • Protein: 29 grams
  • Fiber: four grams
  • Total carbs: 11 grams
  • Net carbs: 7 grams

Many salads at Panera Bread are surprisingly excessive in carbs because of the addition of croutons, tortilla strips, beans, corn, fruit, or different excessive carb toppings. Additionally, a lot of their salad dressings are loaded with sugar.

To cut back the carb depend, order your dressing on the facet — and solely use what you want.

Below are the three most keto-friendly salads, when personalized.

7. Caesar Salad (no croutons)

When you permit out the croutons, the Caesar Salad is keto-friendly. It’s made much more so with the addition of hen for some further protein.

Notably, the Caesar dressing itself is low in carbs.

Order: the Caesar Salad with hen, with out croutons — dressing on the facet

Here’s the approximate nutrient content material:

  • Calories: 400
  • Fat: 26 grams
  • Protein: 32 grams
  • Fiber: three grams
  • Total carbs: 10 grams
  • Net carbs: 7 grams

eight. Greek Salad (no tomatoes or onions)

With only a few adjustments, the Greek Salad with Greek dressing is nice for keto. Just take away the pink onions and tomatoes, that are excessive in carbs, and add hen for a protein increase.

Order: the Greek Salad with hen — no tomatoes, no onions, and dressing on the facet

When personalized as such, this merchandise affords:

  • Calories: 510
  • Fat: 39 grams
  • Protein: 32 grams
  • Fiber: 5 grams
  • Total carbs: 12 grams
  • Net carbs: 7 grams

9. Green Goddess Cobb Salad (no onions or tomatoes, totally different dressing)

This Cobb salad is piled excessive with recent salad greens, hen, avocado, a hard-boiled egg, and bacon. Make certain to skip the tomatoes and pickled pink onions, and sub in Caesar dressing for the standard Green Goddess dressing, which is carb-heavy.

Order: the Green Goddess Cobb Salad, no pickled pink onions and no tomatoes, with Caesar dressing on the facet (no Green Goddess dressing)

It comprises:

  • Calories: 570
  • Fat: 41 grams
  • Protein: 40 grams
  • Total carbs: 16 grams
  • Fiber: 6 grams
  • Net carbs: 10 grams

Skip the well-known bread bowls and follow this one low carb possibility if you need keto-friendly soup at Panera Bread.

Unfortunately, the opposite soups — even people who don’t appear carb-heavy — harbor 20 or extra grams of internet carbs per serving.

10. Ten Vegetable Soup

While comparatively excessive in internet carbs for the keto food regimen, this veggie soup is the one soup providing at Panera Bread that’s remotely keto-friendly. Add cheese or avocado to spice up the fats content material and make this a extra substantial meal.

Order: Ten Vegetable Soup in an everyday bowl

Here’s the nutrient breakdown:

  • Calories: 100
  • Fat: 2 grams
  • Protein: 5 grams
  • Total carbs: 16 grams
  • Fiber: four grams
  • Net carbs: 12 grams

It’s straightforward to eat keto at Panera when you follow sandwiches with out bread.

If you select a menu merchandise that’s not on this listing, listed here are a number of tricks to decrease the carb depend:

  • Sandwiches. Order with no bread, no tomatoes, and no onions. If the sandwich comprises a sugary sauce like barbecue sauce, change it with a low carb possibility like mayo or mustard.
  • Salads. Order with no croutons, tortilla strips, beans, corn, tomatoes, fruit items, wonton strips, or onions. Choose low carb dressings like Greek, Caesar, or plain olive oil, and hold the dressing on the facet.
  • Soups. Opt for no bread bowl and no crackers, croutons, tortilla strips, or frizzled (fried) onions. Order a toddler’s dimension to additional slash the carb depend.

Supposedly, Panera Bread additionally has a “secret menu” that includes excessive protein, low carb bowls that may simply be made keto-friendly. However, there’s no data relating to this stuff or their nutrient content material on the Panera Bread web site.

Additionally, the restaurant’s grab-and-go part might often provide hard-boiled eggs, that are nice for the keto food regimen.

To eat keto at Panera Bread, you’ll need to customise your order.

Many of their sandwiches are keto-friendly when you take away the bread, tomatoes, and onions. For salads, go for Greek or Caesar dressing and skip the excessive carb condiments. Try to be extra cautious with soups, as just one soup merchandise on their fundamental menu is keto-friendly.

If you’re searching for extra keto-friendly choices at this widespread chain, make sure you try the vitamin calculator on the corporate’s web site.



Source Keto Diet Breakfast

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