Keto at Panera: 10 Custom Options – Healthline

Panera Bread is a popular chain restaurant offering soups, salads, sandwiches, pasta, and pastries.

However, if you’re on the very low carb, high fat keto diet, you may wonder whether you can safely eat at Panera.

While most menu items are too carb-heavy as is, you can customize several dishes to fit the diet. The following options contain up to 12 grams of net carbs per item and can be worked into a carefully planned keto diet.

Panera Bread also has a robust nutrition calculator built into the menu on their website, but the calculator doesn’t allow you to remove bread from sandwiches. Thus, you may need to do your own math to estimate the carb count of other menu items without bread (1).

Here are 10 of the best keto options at Panera Bread.

At Panera Bread, breakfast sandwiches are typically served on a bagel or in a wrap, but it’s simple enough to skip the bread.

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

This light breakfast is perfectly keto-friendly when you remove the bread and tomatoes. In fact, to make it even more filling, you can opt for a regular egg instead of egg whites.

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

Here’s the approximate nutrient breakdown:

  • Calories: 160 calories
  • Fat: 11 grams
  • Protein: 13 grams
  • Fiber: 2 grams
  • Total carbs: 4 grams
  • Net carbs: 2 grams

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

This hearty breakfast option is full of fat and protein to keep you full. All you need to do to make it keto is remove the ciabatta bread.

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

Here’s the nutrient content of this item:

  • Calories: 340
  • Fat: 27 grams
  • Protein: 23 grams
  • Fiber: 0 grams
  • Total carbs: 3 grams
  • Net carbs: 3 grams

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

This wrap — without the tortilla, of course — makes a great keto-friendly breakfast with a 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: 4 grams
  • Net carbs: 2 grams

Many Panera sandwiches are keto-friendly if you remove the bread, but you also need to be wary of certain sauces, such as barbecue sauce, and high carb veggies like tomatoes and onions.

Furthermore, you can ask your local Panera Bread whether they can turn the sandwich into a lettuce wrap, which will make your breadless sandwich more portable and easier to eat.

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

When you remove the bread and tomatoes, this item is full of keto-friendly goodness — turkey, bacon, avocado, greens, and mayo.

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

This BLT without the T contains:

  • Calories: 450
  • Fat: 34 grams
  • Protein: 34 grams
  • Fiber: 4 grams
  • Total carbs: 6 grams
  • Net carbs: 2 grams

5. Heritage Ham & Swiss (no bread)

This simple sandwich featuring ham, Swiss cheese, mayo, mustard, and greens makes a great keto-friendly meal when the bread is removed.

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: 4 grams
  • Net carbs: 3 grams

6. Chipotle Chicken Avocado Melt (no bread)

The Chipotle Chicken Avocado Melt features smoked, pulled chicken, Gouda cheese, avocado, cilantro, Peppadew peppers, and chipotle mayo for a spicy, Southwestern flavor.

Be sure to ask for this dish without the bread.

Order: the Chipotle Chicken Avocado Melt, no bread

This item contains approximately:

  • Calories: 490
  • Fat: 37 grams
  • Protein: 29 grams
  • Fiber: 4 grams
  • Total carbs: 11 grams
  • Net carbs: 7 grams

Many salads at Panera Bread are surprisingly high in carbs due to the addition of croutons, tortilla strips, beans, corn, fruit, or other high carb toppings. Additionally, many of their salad dressings are loaded with sugar.

To reduce the carb count, order your dressing on the side — and only use what you need.

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

7. Caesar Salad (no croutons)

When you leave out the croutons, the Caesar Salad is keto-friendly. It’s made even more so with the addition of chicken for some extra protein.

Notably, the Caesar dressing itself is low in carbs.

Order: the Caesar Salad with chicken, without croutons — dressing on the side

Here’s the approximate nutrient content:

  • Calories: 400
  • Fat: 26 grams
  • Protein: 32 grams
  • Fiber: 3 grams
  • Total carbs: 10 grams
  • Net carbs: 7 grams

8. Greek Salad (no tomatoes or onions)

With just a few changes, the Greek Salad with Greek dressing is great for keto. Just remove the red onions and tomatoes, which are high in carbs, and add chicken for a protein boost.

Order: the Greek Salad with chicken — no tomatoes, no onions, and dressing on the side

When customized as such, this item offers:

  • 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, different dressing)

This Cobb salad is piled high with fresh salad greens, chicken, avocado, a hard-boiled egg, and bacon. Make sure to skip the tomatoes and pickled red onions, and sub in Caesar dressing for the typical Green Goddess dressing, which is carb-heavy.

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

It contains:

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

Skip the famous bread bowls and stick to this one low carb option if you want keto-friendly soup at Panera Bread.

Unfortunately, the other soups — even those that don’t seem carb-heavy — harbor 20 or more grams of net carbs per serving.

10. Ten Vegetable Soup

While relatively high in net carbs for the keto diet, this veggie soup is the only soup offering at Panera Bread that’s remotely keto-friendly. Add cheese or avocado to boost the fat content and make this a more substantial meal.

Order: Ten Vegetable Soup in a regular bowl

Here’s the nutrient breakdown:

  • Calories: 100
  • Fat: 2 grams
  • Protein: 5 grams
  • Total carbs: 16 grams
  • Fiber: 4 grams
  • Net carbs: 12 grams

It’s easy to eat keto at Panera if you stick to sandwiches without bread.

If you choose a menu item that’s not on this list, here are a few tips to minimize the carb count:

  • Sandwiches. Order with no bread, no tomatoes, and no onions. If the sandwich contains a sugary sauce like barbecue sauce, replace it with a low carb option like mayo or mustard.
  • Salads. Order with no croutons, tortilla strips, beans, corn, tomatoes, fruit pieces, wonton strips, or onions. Choose low carb dressings like Greek, Caesar, or plain olive oil, and keep the dressing on the side.
  • Soups. Opt for no bread bowl and no crackers, croutons, tortilla strips, or frizzled (fried) onions. Order a child’s size to further slash the carb count.

Supposedly, Panera Bread also has a “secret menu” featuring high protein, low carb bowls that can easily be made keto-friendly. However, there’s no information regarding these items or their nutrient content on the Panera Bread website.

Additionally, the restaurant’s grab-and-go section may occasionally offer hard-boiled eggs, which are great for the keto diet.

To eat keto at Panera Bread, you’ll want to customize your order.

Many of their sandwiches are keto-friendly if you remove the bread, tomatoes, and onions. For salads, opt for Greek or Caesar dressing and skip the high carb condiments. Try to be more careful with soups, as only one soup item on their main menu is keto-friendly.

If you’re looking for more keto-friendly options at this popular chain, be sure to check out the nutrition calculator on the company’s website.