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    Keto at Panera Bread: Easy Meal Ideas & Full Nutrition

    Jun 14, 2019 · Modified: Aug 11, 2023 · This post may contain affiliate links · 5 Comments

    544 shares

    “This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”

    Ordering Keto at Panera Bread? Yeah, I didn't have high hopes, either. The chain is known for delectable baked goods like cinnamon rolls, chocolate croissants and bread bowls loaded with homestyle soups.

    To my surprise though, there are actually plenty of low carb menu items that you can still enjoy without undoing any progress.

    In this guide, you'll find meal ideas, full nutrition information, tips and more.

    Tips for Ordering Keto at Panera

    • Avoid the obvious high carb bread options by ordering your sandwiches without. The toppings will come in a container, but rumor has it some locations may provide a lettuce wrap if requested.
    • You're going to want to avoid the desserts too. Sad panda.
    • Want some variety? Take advantage of their 'You Pick Two' meal and choose from a salad, sandwich, or soup.
    • Looking for something a little different? Try my Eating Out Guides for other popular sit-down and fast food restaurants!

    Breakfast

    Breakfast options are available until 10:30 am.

    • Bacon, Egg & Cheese + no bread
      (240 calories, 18g fat, 1g carbs, 17g protein)
    • Bacon, Scrambled Egg & Cheese + no bread
      (260 calories, 20g fat, 2g carbs, 18g protein)
    • Ham, Egg & Cheese + no bread
      (210 calories, 14g fat, 1g carbs, 18g protein)
    • Ham, Scrambled Egg & Cheese + no bread
      (230 calories, 16g fat, 2g carbs, 19g protein)
    • Sausage, Egg & Cheese + no bread
      (230 calories, 26g fat, 1g carbs, 21g protein)
    • Sausage, Scrambled Egg & Cheese + no bread
      (350 calories, 27g fat, 2g carbs, 22g protein)
    • Egg & Cheese + no bread
      (180 calories, 13g fat, 1g carbs, 12g protein)
    • Scrambled Egg & Cheese + no bread
      (190 calories, 15g fat, 1g carbs, 13g protein)
    • Avocado, Egg White & Spinach + no bread
      (170 calories, 12g fat, 5g carbs, 2g fiber, 12g protein) 3g net carbs
    • Steak & Egg + no bread
      (240 calories, 16g fat, 1g carbs, 24g protein)

    Soups

    The soups at Panera Bread are not especially Keto-friendly, but you may be able to make it work if you really like them.

    • Ten Vegetable Soup, cup
      (60 calories, 1g fat, 10g carbs, 3g fiber, 3g protein) 7g net carbs
    • Ten Vegetable Soup, bowl
      (100 calories, 2g fat, 15g carbs, 4g fiber, 5g protein) 11g net carbs
    • Broccoli Cheddar Soup, cup
      (230 calories, 15g fat, 16g carbs, 4g fiber, 8g protein) 12g net carbs
    • Broccoli Cheddar Soup, bowl
      (370 calories, 24g fat, 25g carbs, 6g fiber, 13g protein) 19g net carbs

    Salads

    Panera offers a handful of fresh made salads that are a good option for Keto.

    • Caesar Salad + no croutons, half
      (120 calories, 12g fat, 2g carbs, 1g fiber, 4g protein) 1g net carbs
    • Caesar Salad + no croutons, whole
      (250 calories, 23g fat, 5g carbs, 2g fiber, 7g protein) 3g net carbs
    • Caesar Salad with Chicken + no croutons, half
      (120 calories, 12g fat, 2g carbs, 1g fiber, 4g protein) 1g net carbs
    • Caesar Salad with Chicken + no croutons, whole
      (380 calories, 25g fat, 7g carbs, 2g fiber, 32g protein) 5g net carbs
    • Greek Salad, half
      (200 calories, 18g fat, 8g carbs, 3g fiber, 4g protein) 5g net carbs
    • Greek Salad, whole
      (410 calories, 35g fat, 17g carbs, 5g fiber, 8g protein) 12g net carbs
    • Asian Sesame Salad + no wonton, half
      (160 calories, 9g fat, 6g carbs, 2g fiber, 15g protein) 4g net carbs
    • Asian Sesame Salad + no wonton, whole
      (320 calories, 18g fat, 11g carbs, 3g fiber, 30g protein) 8g net carbs
    • Summer Strawberry Caprese + no balsamic glaze, half
      (230 calories, 18g fat, 8g carbs, 2g fiber, 10g protein) 6g net carbs
    • Strawberry Poppyseed Salad with Chicken, half
      (180 calories, 7g fat, 18g carbs, 4g fiber, 13g protein) 14g net carbs
    • Strawberry Poppyseed Salad with Chicken, whole
      (350 calories, 13g fat, 36g carbs, 8g fiber, 27g protein) 28g net carbs
    • Spicy Thai Salad with Chicken + no wonton or vinaigrette, half
      (170 calories, 8g fat, 9g carbs, 3g fiber, 18g protein) 6g net carbs
    • Spicy Thai Salad with Chicken + no wonton or vinaigrette, whole
      (360 calories, 16g fat, 19g carbs, 6g fiber, 36g protein) 13g net carbs
    • Green Goddess Cobb with Chicken, half
      (250 calories, 14g fat, 13g carbs, 4g fiber, 19g protein) 9g net carbs
    • Green Goddess Cobb with Chicken, whole
      (500 calories, 28g fat, 26g carbs, 8g fiber, 39g protein) 18g net carbs
    • Southwest Chili Lime Ranch Salad with Chicken + no corn or tortilla strips, half
      (220 calories, 12g fat, 14g carbs, 5g fiber, 18g protein) 9g net carbs
    • Fuji Apple Salad with Chicken + no dressing, half
      (210 calories, 11g fat, 13g carbs, 3g fiber, 17g protein) 10g net carbs
    • Fuji Apple Salad with Chicken, half
      (280 calories, 17g fat, 19g carbs, 3g fiber, 15g protein) 16g net carbs
    • Fuji Apple Salad with Chicken, whole
      (560 calories, 34g fat, 38g carbs, 6g fiber, 30g protein) 32g net carbs
    Greek Salad

    Dressings and Sauces

    The approximate amount of dressing for a half-sized salad is 1½ tablespoons. The full size is roughly 3 tablespoons.

    • Asian Sesame Dressing, half
      (45 calories, 4g fat, 2g carbs, 0g protein)
    • Asian Sesame Dressing, full
      (90 calories, 8g fat, 4g carbs, 0g protein)
    • Balsamic Vinaigrette, half
      (60 calories, 5g fat, 4g carbs, 0g protein)
    • Balsamic Vinaigrette, full
      (120 calories, 10g fat, 8g carbs, 0g protein)
    • Caesar Dressing, half
      (90 calories, 9g fat, 1g carbs, 0g protein)
    • Caesar Dressing, full
      (170 calories, 18g fat, 2g carbs, 0g protein)
    • Chili Lime Rojo Ranch, half
      (40 calories, 3g fat, 1g carbs, 1g protein)
    • Chili Lime Rojo Ranch, full
      (80 calories, 6g fat, 2g carbs, 2g protein)
    • Greek Dressing, half
      (110 calories, 12g fat, 0g carbs, 0g protein)
    • Greek Dressing, full
      (230 calories, 25g fat, 1g carbs, 0g protein)
    • Green Goddess, half
      (40 calories, 3.5g fat, 2g carbs, 1g protein)
    • Green Goddess, full
      (80 calories, 7g fat, 4g carbs, 2g protein)
    • Poppyseed, half
      (15 calories, 0g fat, 3g carbs, 0g protein)
    • Poppyseed, full
      (30 calories, 0g fat, 7g carbs, 1g fiber, 0g protein)
    • Tangerine Soy Ginger, half
      (80 calories, 7g fat, 4g carbs, 0g protein)
    • Tangerine Soy Ginger, full
      (160 calories, 14g fat, 9g carbs, 1g protein)
    • White Balsamic Vinaigrette, half
      (80 calories, 6g fat, 5g carbs, 0g protein)
    • White Balsamic Vinaigrette, full
      (160 calories, 13g fat, 11g carbs, 0g protein)
    • Basil Pesto
      (30 calories, 3g fat, 0g carbs, 0g protein)

    Sandwiches

    Pretty standard for the sandwiches -- we're going to want to order them without bread. Here are some of the lower carb options:

    • Bacon Turkey Bravo + no bread, half
      (160 calories, 11g fat, 2g carbs, 1g fiber, 17g protein) 1g net carbs
    • Bacon Turkey Bravo + no bread, whole
      (320 calories, 21g fat, 4g carbs, 2g fiber, 34g protein) 2g net carbs
    • Roasted Turkey & Avocado BLT + no bread, half
      (210 calories, 18g fat, 3g carbs, 2g fiber, 16g protein) 1g net carbs
    • Roasted Turkey & Avocado BLT + no bread, whole
      (420 calories, 35g fat, 6g carbs, 4g fiber, 32g protein) 2g net carbs
    • Heritage Ham & Swiss + no bread, half
      (170 calories, 13g fat, 2g carbs, 1g fiber, 17g protein) 1g net carbs
    • Heritage Ham & Swiss + no bread, whole
      (340 calories, 26g fat, 3g carbs, 2g fiber, 36g protein) 1g net carbs
    • Chipotle Chicken Avocado Melt + no bun, half
      (215 calories, 16g fat, 4g carbs, 2g fiber, 16g protein) 2g net carbs
    • Chipotle Chicken Avocado Melt + no bun, whole
      (430 calories, 36g fat, 7g carbs, 5g fiber, 33g protein) 2g net carbs
    • Tuna Salad + no bread, half
      (175 calories, 14g fat, 4g carbs, 2g fiber, 9g protein) 2g net carbs
    • Tuna Salad + no bread, whole
      (350 calories, 28g fat, 7g carbs, 2g fiber, 18g protein) 5g net carbs
    • Napa Almond Chicken Salad + no bread, half
      (180 calories, 16g fat, 4g carbs, 1g fiber, 9g protein) 3g net carbs
    • Napa Almond Chicken Salad + no bread, whole
      (360 calories, 31g fat, 7g carbs, 3g fiber, 18g protein) 4g net carbs
    • Turkey Sandwich + no bread, half
      (140 calories, 8g fat, 6g carbs, 3g fiber, 13g protein) 3g net carbs
    • Turkey Sandwich + no bread, whole
      (280 calories, 15g fat, 12g carbs, 5g fiber, 25g protein) 7g net carbs
    • Mediterranean Veggie + no bread, half
      (70 calories, 6g fat, 5g carbs, 2g fiber, 3g protein) 3g net carbs
    • Mediterranean Veggie + no bread, whole
      (140 calories, 11g fat, 10g carbs, 5g fiber, 6g protein) 5g net carbs
    • Roasted Turkey, Apple & Cheddar + no bread, half
      (215 calories, 14g fat, 6g carbs, 2g fiber, 18g protein) 4g net carbs
    • Roasted Turkey, Apple & Cheddar + no bread, whole
      (430 calories, 27g fat, 12g carbs, 5g fiber, 35g protein) 7g net carbs
    • Steak & White Cheddar + no bread, half
      (290 calories, 18g fat, 13g carbs, 1g fiber, 17g protein) 12g net carbs
    • Cuban + no bun, half
      (290 calories, 14g carbs, 1g fiber, 25g protein) 13g net carbs

    What do you typically order at Panera on Keto?

    « Loaded Fauxtatoes Skins | Easy Keto Snack
    Broccoli & Cheese 'Chaffles' Keto Waffles | Easy Low Carb Breakfast »
    544 shares

    Reader Interactions

    Comments

    1. Rob @ Keto Methods

      October 06, 2019 at 4:34 pm

      Hey Dominic,
      Thanks for putting this together. I waste soo much time trying to study restaurant menus to figure out what I can order. Lots of nice options here!

      Reply
    2. Stephanie

      August 18, 2019 at 4:08 pm

      Thank you for this list!! I appreciate all the work you've put into all this info you provide!! I follow you on IG and am finally visiting you site!! So helpful! I've fallen off the wagon and am trying to get my Keto Groove back on and this is inspiring me that I can do it!!! 🙂 Thanks again Dominic!

      Reply
      • Mandy Sievers

        March 24, 2022 at 1:28 pm

        What would Paneras teriyaki bowl be without the rice/quinoa?

        Reply
    3. Karen Dolan

      June 14, 2019 at 11:58 pm

      Why doesn't Panera make some low carb bread? It's absolutely possible, I've tried many recipes and actually found one that includes yeast, I put it in my bread maker and it's great! I make sandwich sized buns, wrap and freeze individually and take out as needed. Being on keto for about a year I don't often want bread any more but it's good to have some stocked away just in case.

      Reply
      • Dom Geracia

        June 20, 2019 at 10:09 am

        I totally agree! If anyone can do it, it's Panera!

        Reply

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