Panera is not as good of a keto option as it appears on the surface. You think salads were a safe bet, but this menu can be a minefield. Let’s go through the Panera low carb options and what’s safe and what’s not for keto dieters.
At one point there was a Panera “hidden menu.” This consisted of items that were available, but not posted on the menu due to not being popular. That has been discontinued. You do still have some options, though. There are some safe soups and salads and if you can handle eating very little you can even have a half of a sandwich on sourdough bread (steak and arugula or roasted turkey and avocado BLT).
All photo credit to Panera.
Low Carb Salads
You know how this works. You’re on the ketogenic diet. A salad is going to have to be the option you go with in a lot of situations. Here are the salads with the lowest carb totals:
Greek Salad – This salad contains Romaine lettuce, tomatoes, pickled red onion, feta, kalamata olives and Greek dressing. The full salad contains 7 net carbs. It also has 390 calories and 6 grams of protein.
Caesar Salad With Chicken – This is your standard Caesar salad with chicken of course. It’s a pretty filling salad. It has 15 net carbs. Not great, but passable for your main meal of the day. 450 calories and 35 grams of protein.
Green Goddess Cobb Salad – For the heartiest of eaters. This is the most bang for your buck. This salad has mixed greens, tomatoes, pickled red onions and the Green Goddess dressing along with avocado, bacon and eggs. 17 net carbs is kind of hight. 550 calories and 42 grams of protein.
Seasonal Greens Salad – Not your most exciting or filling option. Your basic salad with mixed greens, tomatoes, red onions and reduced-fat balsamic vinaigrette. Not very filling or exciting or even that great of a keto option at 16 net carbs. It has 180 calories 4 grams of protein.
Low Carb Soups
When you get soup at Panera you can get it in either a cup, bowl or bread bowl. As you probably know, the bread bowl is not an option. Soup options vary by day so be aware of that. We are going to give you the nutritional value in the bowl. There are two decent options for keto dieters.
Black Bean Soup – A very tasty soup with a surprisingly acceptable amount of carbs. 10 net carbs, 140 calories, 7 grams of protein.
Turkey Chili – A very tasty turkey chili that is kind of high in carbs, but if you reel it in the rest of the day it’s an option. 16 net carbs, 260 calories and 24 grams of protein.
Obviously Panera is not a great option for people on keto. There are a few options there and you can definitely make due.
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