Panera might have “bread” right in its name, but that doesn’t mean you can’t order keto-friendly at the popular fast-casual food chain. The restaurant welcomes modifications to most menu items, so you can easily eat keto, as long as you know what to ask for, and since most restaurants are open from 6 a.m. until 9 or 10 p.m., you can count on finding an acceptable meal there no matter the time of day. (Find a Panera near you.) Of course, you know to pass on the bread bowls and baguettes, but here are a few high-fat, low-carb options that will perfectly fit your diet.
Panera also posts all nutrition online, so if you’re unsure, check the frequently updated site.
Asiago Bacon, Egg, and Cheese Bagel (no bagel)
Don’t think breakfast has to be all about carbs. Order a sandwich, but skip the bread. Try this Bacon, Egg, Cheese sandwich and top with extra cheese, bacon, or avocado.
Nutrition: 240 calories, 29 g fat, 1 net carb, 8 g protein
Eggs & Breakfasts
Panera serves up eggs several way: scrambled (100 calories), over-easy (80 calories), or egg whites (30 calories. Also, not great if your maximizing protein). Order eggs with a side of sausage, bacon, ham, chipotle chicken, or steak and top with cheese for a create-your-own breakfast bowl. And feel free to add avocado.
Nutrition: will vary greatly depending on your selections
Greek salad
Order the regular Greek salad (not the modern Greek salad which includes quinoa) for a keto diet-friendly meal option. This Mediterranean-inspired salad is topped with red onions, peppers, olives, and feta.
Nutrition: 380 calories, 36 g fat, 5 g net carbs, 7 g protein
Caesar Salad
Order the Caesar Salad with two modifications. First, ask to hold the croutons. Second, you’ll have to skip the side, since the options are bread, chips or an apple—all of which are loaded with sugar and carbs. That said, feel free to load up on the good stuff like extra high-fat dressing and cheese.
Nutrition: 250 calories, 23 g fat, 3 net carbs, 7 g protein
Seasonal Greens Salad
Another keto-friendly salad, the seasonal salad is topped with tomatoes, red onions, and cucumbers, but can be customized to your tastes. Add chicken, bacon, cheese, or avocado depending on your dietary needs for the day. Stick with the balsamic dressing or opt for higher-fat and calorie Caesar or Greek dressing.
Nutrition: will vary greatly depending on your selections
Chipotle Chicken Avocado Melt
Just as you skipped the bread at breakfast, ask them to prepare a sandwich for lunch using a lettuce wrap instead. The Chipotle Chicken Avocado Melt is a great choice. It has tasty smoked gouda and fatty chipotle mayo that can totally satisfy your cravings. Just skip the peppers.
Nutrition: 690 calories, 47 g fat, 21 g net carbs, 29 g protein
Roasted Turkey and avocado BLT
All-natural roasted turkey, Applewood-smoked bacon, lettuce, tomato and fresh avocado. Ask to use full fat olive oil and hold the bread.
Nutrition for half: ~250 calories, 17 g fat, 21 g protein
Steak and arugula sandwich
Seared steak, arugula, pickled onions, tomatoes, garlic and herb cream cheese spread, along with mustard horseradish sauce. Typically served on Sourdough, ask to hold the bread and ask for extra meat, cheese, or avocado to make this a most delicious keto option.
Nutrition for half: ~380 calories, 18 g fat, 33 g protein
Iced Tea and cold drinks
Panera offers lots of unsweetened beverage options. Go for the plum ginger hibiscus, earl gruyere, ginger peach, honey ginseng green tea, mango Ceylon, or orange ginger mint.
If iced tea isn’t your thing, SoBe Life Water Yumberry Pomegranate or bubbly lemon Spindrift are each just 1 carb per serving.
Coffee drinks
Panera has several keto-friendly coffee options. Order an espresso, light, or dark roast coffee, just keep it black. For a bit more flavor, make bulletproof coffee by adding almond milk or butter.
For more information, call your local Panera bread or visit online.
Also see, Try these hidden menu hacks for high-protein low-carb options at Panera.
