How to Stay Keto at Panera: 14 Best Low-Carb & Keto-Friendly Options

What sets Panera apart from its competitors is the use of freshly cracked (and sometimes cage-free) eggs. Panera Bread made it their mission to rely on natural and real foods, which is a big plus when ordering here. And that makes this breakfast option both tasty and healthy. Other than that, you’ll get Vermont white cheddar and bacon with this order. At around 340 calories and 21g protein without the bread, this can make for a filling breakfast option.

Made with scrambled egg whites, white cheddar, fresh avocado, baby spinach, and tomato, this is a fiber and protein-rich option to keep you feeling full without going overboard on calories. It’s also flavored with salt and pepper to keep it simple and healthy.

When looking at the salad section, one of the best and healthiest low-carb options at Panera bread is a simple Caesar Salad. Just hold the croutons. It’s made with antibiotic-free grilled chicken, romaine lettuce, and grated Parmesan. Also included is their signature Caesar Dressing, which is keto-friendly.

As Trista Best, MPH, RD, LD explains,

I always go for the Greek Salad without the quinoa.

It is loaded with nutrient-dense ingredients with a significant portion of healthy fat like olives and feta.”

Order a half Green Goddess Cobb with Chicken and you’ll have yourself a wholesome meal under 10g net carbs. Included are chicken, a salad blend (romaine, arugula, radicchio, and kale), tomatoes, avocados, bacon, hard-boiled eggs, and pickled onions. The Green Goddess Dressing is a blend of mayo, Greek yogurt, basil, and other tasty ingredients. Now that makes staying keto at Panera Bread fun.

The Seasonal Greens Salad is more of a light side snack, but one that you can “bulk up” with Greek (or even Caesar) dressing in place of the balsamic vinaigrette and asking for high-fat additions like avocados, bacon, or cheese. Without the additions, this antioxidant-packed salad is made with kale, romaine, arugula, radicchio, tomatoes, cucumbers, and red onion.

If you’re not shy ordering a bunless sandwich, then this Turkey & Avocado BLT is a low-carb option. Made with roasted turkey breast and topped with avocado, tomato, and lettuce, it’ll give you plenty of protein and fiber to keep you full. Included are mayo and smoked bacon, two ingredients every keto-er loves to see.

At over 400 calories and only 2g net carbs, a Chipotle Chicken Avocado Melt makes staying low-carb at Panera seem easy. This lovely addition to their menu is made with smoked pulled chicken breasts, avocado, gouda cheese, mayo, Peppadew, and cilantro. If you can order it in a lettuce wrap, that would be great.

Without the focaccia, this is essentially a rich tuna salad. A Tuna Salad Sandwich without the bun has enough calories and protein to make for a light meal. Ingredients include yellowfin tuna, albacore tuna, mayo, relish, mustard, tomatoes, onions, and lettuce. Being an oily fish, tuna will provide plenty of omega-3 fatty acids, which are essential and also ketogenic.

When it comes to keto soups at Panera, the Ten Vegetable Soup is low enough in carbs. It contains a couple of not-so keto-friendly ingredients like carrots and corn but also peppers, tomatoes, celery, and Swiss chard. The soup is made in a rich that’s a great source of electrolytes. Order this if you want a comforting bowl of soup and don’t mind the 12g net carbs. The cup portion is even lower in carb count.

Panera also offers espresso shots and Americano coffee and, of course, ice coffee. Avoid the lattes and cappuccino; these are high in carbs from the milk. Another thing you may want to know is that Panera offers unlimited coffee for a $9 monthly fee.

The monthly coffee subscription at Panera also includes tea, which happens to be keto-friendly as well. Avoid the Iced Green Tea, though; this option has sugar in it. Sweeten your coffee and teas with a non-nutritive sweetener, which you can find at Panera.

Drink options include bottled water, San Pellegrino Sparkling Water, diet Pepsi, Spindrift, and SoBe Life. All are 0 calorie and 0 carb options in case you need something to hydrate. Lemonades and smoothies have sugar, so avoid these.