What’s Keto at Panera? (The Best Low Carb Options!)

In this menu guide, I’ll highlight all the keto menu items and other keto meals options available at Panera Bread.

On a gluten free diet? Make sure you check out my gluten free Panera menu guide!

You use to go full steam ahead to your local Panera at lunchtime for the chipotle chicken avocado melt. Now that you’re on the ketogenic diet, your go-to order will need some major adjustments. Certain condiments (the barbecue sauce) and salad dressings pack a carb-loaded punch, since they contain starches and sugars that translate to higher carbs. But the biggest issue will be the bread—whether in, bread bowls, sandwiches, or croutons—since it’s too high in carbs to keep you in ketosis.

Pro tip While the restaurant has a great nutrition calculator on its website, it doesn’t allow you to remove bread from sandwiches, so you may have to do a bit of guesswork to determine the net carbs of your adjusted meal.

Nevertheless, the good news is it’s totally possible to eat keto at Panera Bread with a few helpful adjustments. Here are the best dinner options at Panera for keto dieters!

Panera Sandwiches

Deli Turkey Sandwich

Nutrition information: 510 calories, 19g fat, 54 g carbs, 31g protein, 5g sugar, 4g fiber

Make it keto: Remove the bread

It’s the quintessential healthy lunch for a reason. Roasted turkey is lean and loaded with protein. Here, it’s jazzed up with mayo, spicy mustard, red onions, tomato slices and crunchy emerald greens. Lose the bread and add cheese, fresh avocado slices, or bacon for extra fat and extra protein.

Bacon Turkey Bravo Sandwich

Nutrition information: 860 calories, 41 g fat, 75g carbs, 50 g protein, 10g sugar, 3g fiber

Make it keto: Remove the bread

Roasted turkey, Gouda cheese, bacon sliced tomatoes and signature sauce makes this sandwich the easiest thing to order off the panera menu.. But it’s just as tasty without the tomato basil bread. Instead of just eating the sandwich fillings solo, slice them up and toss them atop of a seasonal greens salad for a true low-carb meal . Add fresh avocado and extra cheese for a filling boost of healthy extra fats and extra protein.

Napa Almond Chicken Salad Sandwich

Nutrition information: 550 calories, 25g fat, 59g carbs, 24g protein, 11g sugar, 4g fiber

Make it keto: Remove the bread

The antibiotic-free chicken salad is crisp and bright, thanks to red grapes, diced celery, toasted almonds and slightly sweet honey dressing. Paired with sliced tomatoes and emerald greens, it’s an good option for a picnic—even without the sourdough. If you’re feeling adventurous after ditching the bread, pick out the sugary grapes in the chicken salad to save a few grams of carbs.

Toasted Frontega Chicken Sandwich

Nutrition information: 820 calories, 38g fat, 79g carbs, 43g protein, 6 g sugar, 4 g fiber

Make it keto: Remove the bread

Smoked pulled antibiotic-free chicken is packed with lean protein, mozzarella cheese and chipotle aioli boost the filling fat content. If you want to lower the carb count even after removing the black pepper focaccia, substitute spinach or romaine lettuce for pickled onions or sliced tomatoes.

Roasted Turkey & Avocado BLT Sandwich

Nutrition information: 850 calories, 53g fat, 54g carbs, 43g protein, 5g sugar, 7g fiber

Make it keto: Remove the bread

Turkey, mayo, avocado and bacon make this sandwich filling enough to hold a keto eater over—even without the country rustic sourdough bread. Order a green side salad or tomato basil cucumber salad to make this blt more satiating.

If you are enjoying this menu guide be sure to check out this article are panera chips gluten free!

Panera Salads and Soups

Regular Greek Salad

Nutrition information: 390 calories, 35g fat, 16g carbs, 9g protein, 6g sugar, 7g fiber

Make it keto: No modifications necessary

Kalamata olives, feta cheese, pepperoncini, citrus-herb Greek dressing—yup, the gang’s all here. Luckily, you don’t need to make a single change to this naturally low carb salad. However, you can ask for light red onions and tomatoes to shave off a few extra total carbs if you’d like. The salad bowl is your oyster is one of the best keto-friendly meals on the panera menu.

Caesar Salad With Chicken

Nutrition information: 440 calories, 27g fat, 21g carbs, 32g protein, 3g sugar, 4g fiber

Make it keto: Remove the croutons

Salads are Panera’s best lowest carb menu option for keto dieters. The classic combo of chicken, romaine lettuce, grated parmesan and creamy Caesar dressing is proof that simplicity can be delicious. Even if you were to leave the black pepper focaccia croutons on the salad, it isn’t that extra carb filled that it’ll kick you out of ketosis (there are 17 net carbs when you subtract the fiber).

Asian Sesame Salad With Chicken

Nutrition information: 410 calories, 21g fat, 28g carbs, 30g protein, 7g sugar, 6g fiber

Make it keto: Remove the wonton strips

All it takes to put this zingy salad in keto territory is nixing the carby wonton strips, since the rest is romaine lettuce, almonds, grilled chicken, cilantro and Asian sesame vinaigrette. The sesame seeds can stay, since they’re low in carbs and high in fat, making them a great crunchy addition for keto dieters and ultimately one of the tastiest keto-friendly salads on the panera menu.

Ten Vegetable Soup

Nutrition information: 100 calories, 2g fat, 15g carbs, 5g protein, 6g sugar, 4g fiber

Make it keto: No modifications necessary

It’s savory, spicy and nutritious, thanks to a blend of keto-friendly foods including bell peppers, tomatoes, onions, spinach, poblano peppers and dried Aleppo chile. The corn, chickpeas, brown rice and red fife (a type of wheat) account for most of the grams of net carbs. Chickpeas also offer protein and make the soup more filling, so you hopefully won’t miss your usual hunk of bread for dipping.

Homestyle Chicken Noodle Soup

Nutrition information: 100 calories, 1g fat, 13g carbs, 9g protein, 4g sugar, 0g fiber

Make it keto: No modifications necessary

It doesn’t get more comforting than this classic soup, made with tender white meat chicken, chicken bone broth, egg noodles, carrots, celery and herbs. Even with pasta in the mix, this is probably the best option for keto soups on Panera’s menu.. Just be sure to skip the French baguette side in favor of potato chips or half caesar salad.

Best Low Carb Options for Breakfast at Panera

Chipotle Chicken, Scrambled Egg & Avocado Wrap

Nutrition information: 470 calories, 27g fat, 32g carbs, 29g protein, 4g sugar, 4g fiber

Make it keto: Remove the whole-grain wrap

If you’re ordering keto at Panera, you’ll need to nix the bread or wrap for all of the breakfast sandwiches on the menu. This cheese sandwich wrap is no exception.

This mix of smoked pulled chicken, scrambled regular egg, smoked Gouda cheese, chipotle aioli, sweet Peppadew peppers, fresh avocado and cilantro will help you kick the day off with energy and a full belly. Add a cup of their black coffee, and you have one of the best keto options for breakfast at this fast food restaurant.

Greek Yogurt with Mixed Berry Parfrait

Nutrition information: 240 calories, 8g fat, 27g carbs, 15g protein, 17g sugar, 2g fiber

Make it keto: Ask for the granola on the side and no honey

You may have thought the steel-cut oatmeal with strawberries and pecans was a best low-carb options, but the sugary cinnamon crunch topping ups the carbs considerably. (And it might taste a tad bland without it.) Greek Yogurt topped with whole-grain oat maple butter pecan granola and fruit offers lean protein, nutrients and energy, plus probiotics. Asking for the carby granola on the side may help you moderate how much of it you actually eat, as opposed to mixing it all into the yogurt from the start.

Other keto friendly fast food guides!

• What’s keto at McDonalds?
• What’s keto at buffalo wild wings?
• What’s keto at subway?
• What’s keto at panda express?
• What’s keto at Wendys?

What’s keto at Panera 2023 google web story!