Panera Low Carb Options: 12 Best Menu Items for Your Diet

Panera Bread has become a go-to destination for quick, quality meals across the United States. With its extensive menu of soups, salads, sandwiches, and baked goods, it’s a convenient choice for busy individuals and families alike.

However, if you’re following a low carb diet, navigating the menu at Panera can feel challenging. Many of their signature items feature bread, pasta, and other high-carb ingredients that don’t align with low carb eating plans.

The good news? With some smart customizations and careful menu navigation, you can absolutely enjoy delicious, satisfying meals at Panera while staying within your carb limits. This guide will walk you through the best low carb options available and provide practical ordering tips to make your experience seamless.

Panera Bread offers a helpful nutrition calculator on their website, though it has some limitations when it comes to calculating customized orders. You may need to do some manual calculations, especially when removing bread or high-carb components from dishes.

Understanding Low Carb Eating at Chain Restaurants

Before diving into specific menu items, it’s important to understand what makes a meal “low carb.” Generally, low carb diets limit carbohydrate intake to anywhere from 20 to 100 grams per day, depending on the specific approach you’re following.

The key is focusing on net carbs, which equals total carbohydrates minus fiber. Fiber doesn’t raise blood sugar levels the same way other carbs do, making it an important distinction for low carb dieters.

When eating at restaurants like Panera, the main culprits that add unnecessary carbs include bread, tortillas, croutons, sugary dressings, and starchy vegetables. By eliminating or reducing these components, you can transform many standard menu items into low carb-friendly options.

Low Carb Breakfast Options at Panera

Starting your day with a low carb breakfast sets the tone for success. Panera’s breakfast menu can be surprisingly accommodating when you know what to order.

Avocado, Egg White & Spinach (Without Bagel)

This breakfast option is naturally light and becomes perfectly low carb when you remove the bagel. The combination of avocado, egg whites, and spinach provides protein, healthy fats, and nutrients without excessive carbohydrates.

For an even more satisfying meal, consider requesting whole eggs instead of just egg whites. The additional fat from the yolk will help keep you fuller longer.

Estimated nutritional profile (without bagel and tomatoes):

• Calories: 160
• Fat: 11g
• Protein: 13g
• Net carbs: 2g

Sausage, Scrambled Egg & Cheese (No Ciabatta)

This hearty breakfast sandwich becomes a low carb powerhouse when you skip the bread. The combination of sausage, eggs, and cheese provides substantial protein and fat to fuel your morning.

Simply order this without the ciabatta bread, and you’ll have a filling breakfast that keeps you satisfied without the carb crash.

Nutritional breakdown (without bread):

• Calories: 340
• Fat: 27g
• Protein: 23g
• Net carbs: 3g

Bacon, Scrambled Egg & Cheese (No Bread)

Another excellent breakfast choice, this classic combination delivers on flavor and nutrition. Bacon provides satisfying fat and protein, while the eggs and cheese round out this low carb morning meal.

Request no bread and you’re set with a delicious, diet-friendly breakfast that tastes indulgent while keeping carbs minimal.

Best Low Carb Sandwich Options

Panera’s sandwich menu is extensive, and while most sandwiches are built around bread, the fillings themselves are often perfectly suited for low carb eating. The key is ordering your sandwich without the bread.

Many Panera locations will accommodate requests to wrap your sandwich ingredients in lettuce, or you can simply eat the fillings with a fork. Don’t be shy about asking – customization is common and staff are usually happy to help.

Roasted Turkey & Avocado BLT (No Bread, No Tomatoes)

This sandwich features premium ingredients that shine even without bread. You’ll get roasted turkey, crispy bacon, fresh avocado, greens, and mayonnaise – all naturally low carb ingredients.

Removing the tomatoes further reduces the carb count, though if you enjoy tomatoes and have room in your daily carb budget, a small amount won’t dramatically impact the meal.

Without bread and tomatoes:

• Calories: 450
• Fat: 34g
• Protein: 34g
• Net carbs: 2g

Heritage Ham & Swiss (No Bread)

Simple yet satisfying, this sandwich combines quality ham with Swiss cheese, mayo, mustard, and fresh greens. The flavor profile is classic and doesn’t rely on bread for taste.

This is an excellent option when you want something straightforward and reliable that fits your low carb lifestyle.

Nutritional content (without bread):

• Calories: 410
• Fat: 30g
• Protein: 32g
• Net carbs: 3g

Chipotle Chicken Avocado Melt (No Bread)

For those who prefer bolder flavors, this Southwest-inspired option delivers. The combination of smoked pulled chicken, Gouda cheese, avocado, cilantro, Peppadew peppers, and chipotle mayo creates a flavor-packed meal.

While slightly higher in carbs than some other options, it still fits comfortably within most low carb eating plans when the bread is removed.

Without bread:

• Calories: 490
• Fat: 37g
• Protein: 29g
• Net carbs: 7g

Low Carb Salad Selections

Salads seem like an obvious choice for low carb eating, but many restaurant salads contain hidden carbs in the form of croutons, candied nuts, dried fruit, and sugar-laden dressings. Panera’s salads require careful customization to keep carbs in check.

Caesar Salad with Chicken (No Croutons)

The Caesar salad is a low carb classic, and Panera’s version doesn’t disappoint when you skip the croutons. The Caesar dressing is relatively low in carbs compared to many other dressing options.

Adding grilled chicken transforms this from a side salad into a complete, protein-rich meal that will keep you satisfied for hours.

With chicken, no croutons:

• Calories: 400
• Fat: 26g
• Protein: 32g
• Net carbs: 7g

Greek Salad with Chicken (Modified)

The Greek salad features Mediterranean flavors like feta cheese, olives, and cucumbers. To make it truly low carb, request no tomatoes and no red onions, as these add unnecessary carbs.

The Greek dressing is a good low carb choice, though requesting it on the side allows you to control exactly how much you use.

With chicken, no tomatoes or onions:

• Calories: 510
• Fat: 39g
• Protein: 32g
• Net carbs: 7g

Green Goddess Cobb Salad (Modified)

The Cobb salad is inherently low carb-friendly with its combination of chicken, bacon, hard-boiled egg, and avocado. However, Panera’s version requires some modifications.

Skip the tomatoes and pickled red onions, and swap the Green Goddess dressing (which contains more carbs) for Caesar dressing instead. The result is a hearty, filling salad that checks all the low carb boxes.

Without tomatoes or onions, with Caesar dressing:

• Calories: 570
• Fat: 41g
• Protein: 40g
• Net carbs: 10g

Soup Options for Low Carb Dieters

Soup can be tricky on a low carb diet, as many varieties contain potatoes, rice, noodles, or beans. Unfortunately, Panera’s soup menu is limited when it comes to genuinely low carb options.

Ten Vegetable Soup

While not as low in carbs as other items on this list, the Ten Vegetable Soup is the most low carb-friendly soup option at Panera. At 12 grams of net carbs per serving, it’s on the higher end but can work if you’re following a more moderate low carb approach.

To make this a more complete meal, consider adding cheese or avocado, which will increase the fat content and help balance the macronutrients.

Regular bowl:

• Calories: 100
• Fat: 2g
• Protein: 5g
• Net carbs: 12g

Be aware that most other soups at Panera contain 20 or more grams of net carbs per serving, making them difficult to fit into a strict low carb diet. The bread bowls, while delicious, should definitely be avoided if you’re watching your carb intake.

Smart Ordering Strategies

Successfully navigating Panera’s menu on a low carb diet comes down to knowing what to order and what to avoid. Here are essential strategies for customizing your meals:

General Ordering Tips

• Don’t be shy about customization: Panera’s staff are accustomed to special requests. Clearly communicate that you’d like your sandwich without bread or your salad without certain toppings.
• Ask about lettuce wraps: While not officially on the menu, some locations will wrap sandwich fillings in lettuce leaves, making your meal easier to eat on the go.
• Get dressing on the side: This simple request allows you to control exactly how much dressing you use, potentially saving significant carbs.
• Check the nutrition calculator: Before visiting, review Panera’s online nutrition information to plan your meal in advance.
• Consider adding extras: Boost the fat and protein content of lighter meals by adding avocado, cheese, or extra meat.

Ingredients to Avoid

To keep your carb count low, consistently avoid these high-carb ingredients:

• All breads, bagels, and tortillas
• Croutons and wonton strips
• Tortilla chips and strips
• Beans and corn
• Tomatoes (or limit portions)
• Onions (or limit portions)
• Dried fruit and candied nuts
• Sweet dressings like balsamic vinaigrette
• BBQ sauce and honey mustard

Best Low Carb Additions

Enhance your meals with these low carb-friendly ingredients:

• Avocado
• Extra chicken, turkey, ham, or bacon
• Cheese (any variety)
• Eggs or hard-boiled eggs
• Olive oil
• Caesar or Greek dressing
• Mayo and mustard
• Leafy greens
• Cucumbers and pickles

Beverages for Low Carb Eating

Don’t forget about beverages when planning your low carb meal at Panera. Many drinks contain hidden sugars and carbs that can quickly derail your efforts.

Best choices include:

• Water (still or sparkling)
• Unsweetened iced tea
• Hot tea
• Black coffee
• Americano

Avoid or modify:

• Sweetened beverages
• Lemonade
• Flavored coffee drinks (unless sugar-free)
• Smoothies
• Juice

Understanding Portion Sizes and Net Carbs

Even when ordering low carb options, being mindful of portion sizes helps ensure you stay within your daily carb limits. Net carbs are calculated by subtracting fiber from total carbohydrates, since fiber doesn’t impact blood sugar the same way other carbs do.

Most strict low carb diets aim for 20-50 grams of net carbs per day, while more moderate approaches might allow 50-100 grams. Understanding where you fall on this spectrum helps you make informed choices about which Panera options work best for your needs.

If you’re following a very strict low carb or ketogenic diet, you’ll want to choose options with 10 grams of net carbs or less per meal. For more flexible low carb approaches, you have more wiggle room.

Grab-and-Go Low Carb Items

Panera’s refrigerated grab-and-go section occasionally offers items that work well for low carb eating. While availability varies by location, keep an eye out for:

• Hard-boiled eggs
• Cheese portions
• Pre-made salads (check labels carefully)
• Meat and cheese plates

These items are perfect for quick meals when you don’t have time for a full customized order, or as additions to boost the protein and fat content of lighter meals.

Special Considerations and Tips

Dining with Non-Low Carb Eaters

One advantage of Panera’s extensive menu is that it accommodates various dietary preferences. When dining with friends or family who aren’t following a low carb diet, you can all order satisfying meals that meet your individual needs.

Meal Timing and Planning

If you know you’ll be eating at Panera, planning ahead makes the experience smoother. Review the menu online, calculate the net carbs for your preferred customizations, and decide what you’ll order before arriving. This reduces stress and the temptation to make impulsive, higher-carb choices.

Managing Expectations

While Panera offers numerous options that can be modified for low carb eating, it’s important to acknowledge that eating without bread at a bakery-cafe isn’t always ideal. The portions may seem smaller without the bread component, and you might not feel as satisfied initially.

Consider ordering multiple items (like a salad and a breadless sandwich) to create a more substantial meal, or plan to supplement with low carb snacks later if needed.

Common Questions About Low Carb Eating at Panera

Will Panera charge the same price without bread?

Generally, yes. Most locations don’t adjust the price when you request no bread, though policies may vary by franchise. The customization is treated as a modification rather than a price reduction.

Can I order online with these modifications?

Panera’s online and app ordering systems allow for many customizations, though removing bread may not always be an option in the digital interface. In these cases, you can add special instructions in the notes section or call the location directly to place your order.

Are there hidden carbs I should worry about?

The main sources of hidden carbs at Panera include dressings, sauces, and marinades. Mayo, mustard, and oil-based dressings are generally safe, while anything sweet or creamy may contain added sugars. When in doubt, ask for nutrition information or request these items on the side.

Comparing Panera to Other Chain Restaurants

Panera’s willingness to customize orders makes it more accommodating for low carb dieters than many fast-casual restaurants. The quality of ingredients and the variety of protein options give you flexibility in creating satisfying meals.

Compared to traditional fast food establishments, Panera offers fresher vegetables, better quality meats, and more sophisticated flavor combinations. However, compared to restaurants specializing in low carb or keto-friendly food, Panera requires more effort and customization on your part.

Long-term Success with Low Carb Dining

Successfully maintaining a low carb lifestyle while eating at restaurants like Panera requires developing good habits:

• Research before you go: Familiarize yourself with menu options that work for your diet
• Communicate clearly: Don’t hesitate to explain your dietary needs to staff
• Stay consistent: Find a few go-to orders that you know work well for you
• Track your intake: Especially when starting out, tracking helps you understand how restaurant meals fit into your daily carb budget
• Be flexible: If a location can’t accommodate a specific request, have backup options in mind

Nutritional Considerations Beyond Carbs

While this guide focuses on carbohydrate content, it’s worth considering other nutritional factors when choosing meals at Panera:

Protein: Most customized low carb options at Panera provide adequate protein, especially when you add chicken, eggs, or extra meat. Aim for at least 20-30 grams per meal.

Fat: Low carb diets often rely on fat for energy. The mayo, cheese, avocado, and meat in these customized meals provide healthy fats to keep you satisfied.

Sodium: Restaurant food, including Panera’s offerings, can be high in sodium. If you’re watching salt intake, be mindful of processed meats and cheese.

Vegetables: Many low carb options at Panera include leafy greens and other vegetables, providing important vitamins, minerals, and fiber.

Conclusion

Eating low carb at Panera Bread is absolutely achievable with the right knowledge and approach. By focusing on customized sandwiches without bread, carefully selected salads, and the occasional soup, you can enjoy convenient, tasty meals that align with your dietary goals.

The key is being proactive about modifications, clearly communicating your needs, and planning ahead when possible. While it may feel unusual at first to order a sandwich without bread at a bakery-cafe, Panera’s staff are accustomed to dietary accommodations and will typically handle your requests professionally.

Remember that low carb eating doesn’t mean sacrificing flavor or satisfaction. With options like the Chipotle Chicken Avocado Melt (no bread), Green Goddess Cobb Salad (modified), and Sausage, Scrambled Egg & Cheese (no ciabatta), you can enjoy restaurant-quality meals while staying true to your low carb lifestyle.

Use Panera’s online nutrition calculator as a starting point, but don’t be afraid to do your own calculations when customizing orders significantly. Over time, you’ll develop a sense of which menu items work best for your needs and how to modify them efficiently.

Whether you’re following a ketogenic diet, a moderate low carb approach, or simply trying to reduce your carbohydrate intake, Panera Bread can be a reliable option for quick, quality meals on the go.

Sources:

• Panera Bread Official Menu and Nutrition Information
• Mayo Clinic – Low-carb diet: Can it help you lose weight?
• American Diabetes Association – Low Carb Meal Planning
• Harvard T.H. Chan School of Public Health – Carbohydrates
• Academy of Nutrition and Dietetics – What is a Low-Carb Diet?