The ketogenic (keto) diet has become a popular way to manage weight and improve overall health. It focuses on consuming low carbs, moderate protein, and high healthy fats to help the body burn fat for fuel. However, sticking to keto while eating out can be tricky, especially at fast-casual restaurants. Fortunately, Panera Bread offers several keto-friendly options for those following the diet. In this article, we’ll explore how to eat keto at Panera while maintaining your low-carb goals.
Understanding the Keto Diet
Before diving into specific meals, it’s important to understand the basics of keto. A standard ketogenic diet typically includes:
Carbs: Less than 50 grams per day, often around 20-30 grams for stricter keto followers.
Protein: Moderate amounts, around 20-25% of your daily intake.
Fats: High intake of healthy fats (avocado, nuts, olive oil) to make up the majority of your calories.
Now, let’s look at how to make smart choices at Panera to fit within these guidelines.
Customizing Your Order at Panera
Panera Bread is known for its soups, sandwiches, and salads. While many of their menu items contain bread or grains, you can still find keto-friendly meals with a few customizations.
Choose Low-Carb Options
The first step to eating keto at Panera is to focus on menu items that are naturally low in carbs. Some common choices include:
Salads: Most Panera salads can be made keto-friendly with minor adjustments. Avoid croutons, tortilla strips, and any high-carb toppings. Opt for oil-based dressings like the Greek dressing or Caesar dressing instead of sugary options like balsamic vinaigrette.
Bowls: Panera offers several bowl options that can be modified to fit keto guidelines. The Baja Bowl and Mediterranean Bowl are good options, but remember to skip the grains and beans, which are high in carbs.
Proteins: Panera serves high-quality proteins like chicken, turkey, and bacon. These are great additions to any keto meal, providing essential fats and proteins.
Remove High-Carb Ingredients
Many of Panera’s menu items come with ingredients that are high in carbohydrates, such as bread, bagels, and chips. For a keto meal:
Remove the bread: Ask for your sandwich fillings served in a bowl or over a bed of greens. This way, you can still enjoy the flavor of the sandwich without the carbs.
Skip starchy sides: Instead of chips, bread, or an apple, choose low-carb sides like a small side salad with no croutons, or an avocado half if available.
Keto-Friendly Meals at Panera
Now that we know how to customize our order, here are a few keto-friendly meal ideas you can try at Panera:
Power Breakfast Egg Bowl
Start your day with a filling and low-carb breakfast. Panera’s Power Breakfast Egg Bowl with Steak is an excellent option for keto eaters. It includes:
Two eggs
Slices of steak
Avocado
This meal is packed with healthy fats and protein, perfect for fueling your body without knocking you out of ketosis.
Greek Salad with Chicken
The classic Greek Salad at Panera can easily fit into a keto diet. Just ask for no croutons and add grilled chicken for an extra boost of protein. The feta cheese and olives provide healthy fats, while the Greek dressing is low in carbs.
Ingredients:
Romaine lettuce
Kalamata olives
Feta cheese
Chicken (optional)
Oil-based dressing (opt for the Greek dressing)
Caesar Salad (No Croutons)
Panera’s Caesar Salad is a simple, keto-friendly meal. Be sure to order it without croutons and consider adding chicken or bacon for more protein. The Caesar dressing is rich in fats, making it a great choice for a keto meal.
Ingredients:
Romaine lettuce
Shaved parmesan cheese
Caesar dressing
Chicken or bacon (optional)
Baja Bowl (Without Rice or Beans)
The Baja Bowl is another option that can be modified for a low-carb diet. Simply remove the rice and black beans to reduce the carb content. What remains are delicious keto-friendly ingredients like:
Avocado
Cilantro lime sauce
Salsa verde
Greek yogurt
This combination provides a satisfying mix of fats and protein.
Snacks and Sides
When you’re eating keto, finding snacks can sometimes be difficult. Panera offers a few keto-friendly side options that pair well with your meal or can be enjoyed as a snack.
Avocado
Panera offers avocado as a side or as a topping for many meals. Avocados are an excellent source of healthy fats, making them a perfect keto snack.
Nuts
While Panera doesn’t always list nuts on the main menu, many salads come with nuts like almonds or pecans. You can often ask for these separately as a side to add to your meal.
Extra Protein
You can always add extra protein to your meals at Panera. Grilled chicken, bacon, or steak are great additions that add healthy fats and protein to any salad or bowl.
See Also: How to Eat Keto at Red Lobster
Keto-Friendly Beverages at Panera
Choosing keto-friendly beverages is essential to stay in ketosis. Fortunately, Panera offers several low-carb drink options:
Unsweetened iced tea
Black coffee
Espresso drinks (with almond milk or heavy cream)
Be sure to avoid sugary drinks like lemonade, sodas, and fruit smoothies. These can quickly add unwanted carbs to your meal.
Tips for Sticking to Keto at Panera
Here are some additional tips to make your keto dining experience at Panera smooth and enjoyable:
Check Nutritional Information
Panera has nutritional information available for all its menu items. Use their website or app to check the carb counts and customize your order accordingly. This is especially helpful for identifying hidden carbs in dressings, sauces, or pre-made meals.
Plan Ahead
If you know you’ll be dining at Panera, plan ahead. Look at the menu online and decide what modifications you need to make for your meal. This way, you won’t feel pressured to make decisions on the spot, and you can stay on track with your keto goals.
Ask for Customization
Don’t be afraid to ask for customizations when ordering at Panera. The staff is typically accommodating, and they are used to modifying meals for dietary needs. Whether you need to remove bread, add extra protein, or substitute ingredients, asking is key to staying on keto.
Conclusion
Eating keto at Panera is not as difficult as it may seem. By making a few simple modifications, you can enjoy delicious meals that fit your low-carb lifestyle. Focus on salads, protein-packed bowls, and healthy fats while avoiding bread, grains, and high-carb sides. With careful planning and customization, Panera can be a keto-friendly spot for breakfast, lunch, or dinner.
