by Dom Geracia
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
(70 calories, 1.5g fat, 11g carbs, 3g fiber, 3g protein) 8g net carbs - Ten Vegetable Soup, bowl
(100 calories, 2g fat, 16g carbs, 4g fiber, 5g protein) 12g net carbs - Broccoli Cheddar Soup, cup
(230 calories, 13g fat, 19g carbs, 4g fiber, 9g protein) 15g 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 with Chicken + 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 - Greek Salad, half
(200 calories, 18g fat, 6g carbs, 2g fiber, 4g protein) 4g net carbs - Asian Sesame Salad + no wonton, half
(160 calories, 9g fat, 6g carbs, 2g fiber, 15g protein) 4g net carbs - Caesar Salad with Chicken + no croutons, whole
(380 calories, 25g fat, 7g carbs, 2g fiber, 32g protein) 5g net carbs - Summer Strawberry Caprese + no balsamic glaze, half
(230 calories, 18g fat, 8g carbs, 2g fiber, 10g protein) 6g 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 - Greek Salad, whole
(400 calories, 36g fat, 11g carbs, 4g fiber, 8g protein) 7g net carbs - Asian Sesame Salad + no wonton, whole
(320 calories, 18g fat, 11g carbs, 3g fiber, 30g protein) 8g net carbs - Green Goddess Cobb with Chicken, half
(280 calories, 16g fat, 12g carbs, 4g fiber, 21g protein) 8g 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 - Strawberry Poppyseed Salad with Chicken, half
(170 calories, 7g fat, 15g carbs, 3g fiber, 14g protein) 12g 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 - Fuji Apple Salad with Chicken, half
(290 calories, 17g fat, 18g carbs, 3g fiber, 17g protein) 15g net carbs - Green Goddess Cobb with Chicken, whole
(550 calories, 32g fat, 25g carbs, 7g fiber, 43g protein) 18g net carbs
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
(180 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
(120 calories, 13g fat, 0g carbs, 0g protein) - Greek Dressing, full
(240 calories, 25g fat, 1g carbs, 0g protein) - Green Goddess, half
(60 calories, 5g fat, 1g carbs, 1g protein) - Green Goddess, full
(120 calories, 11g fat, 3g carbs, 2g protein) - Poppyseed, half
(15 calories, 0g fat, 3g carbs, 0g protein) - Poppyseed, full
(30 calories, 0g fat, 6g carbs, 0g protein) - Thai Chili Vinaigrette, half
(25 calories, 1g fat, 5g carbs, 0g protein) - Thai Chili Vinaigrette, full
(50 calories, 2g fat, 10g carbs, 0g 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 - Roasted Turkey & Avocado BLT + no bread, half
(210 calories, 18g fat, 3g carbs, 2g fiber, 16g protein) 1g net carbs - Heritage Ham & Swiss + no bread, whole
(340 calories, 26g fat, 3g carbs, 2g fiber, 36g protein) 1g net carbs - Heritage Ham & Swiss + no bread, half
(170 calories, 13g fat, 2g carbs, 1g fiber, 17g protein) 1g net carbs - Roasted Turkey & Avocado BLT + no bread, whole
(420 calories, 35g fat, 6g carbs, 4g fiber, 32g protein) 2g net carbs - Chipotle Chicken Avocado Melt + no bun, whole
(430 calories, 36g fat, 7g carbs, 5g fiber, 33g protein) 2g net carbs - Chipotle Chicken Avocado Melt + no bun, half
(215 calories, 16g fat, 4g carbs, 2g fiber, 16g protein) 2g net carbs - Bacon Turkey Bravo + no bread, whole
(320 calories, 21g fat, 4g carbs, 2g fiber, 34g protein) 2g net carbs - Tuna Salad + no bread, half
(175 calories, 14g fat, 4g carbs, 2g fiber, 9g protein) 2g net carbs - Napa Almond Chicken Salad + no bread, half
(180 calories, 16g fat, 4g carbs, 1g fiber, 9g protein) 3g net carbs - Turkey Sandwich + no bread, half
(140 calories, 8g fat, 6g carbs, 3g fiber, 13g protein) 3g net carbs - Mediterranean Veggie + no bread, half
(70 calories, 6g fat, 5g carbs, 2g fiber, 3g protein) 3g net carbs - Roasted Turkey, Apple & Cheddar + no bread, half
(215 calories, 14g fat, 6g carbs, 2g fiber, 18g protein) 4g net carbs - Napa Almond Chicken Salad + no bread, whole
(360 calories, 31g fat, 7g carbs, 3g fiber, 18g protein) 4g net carbs - Tuna Salad + no bread, whole
(350 calories, 28g fat, 7g carbs, 2g fiber, 18g protein) 5g 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, whole
(430 calories, 27g fat, 12g carbs, 5g fiber, 35g protein) 7g net carbs - Turkey Sandwich + no bread, whole
(280 calories, 15g fat, 12g carbs, 5g fiber, 25g 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 order at Panera on Keto?
4 Comments
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Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.
Posted 06/14/2019
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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!
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!
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.
I totally agree! If anyone can do it, it’s Panera!