12 low-carb meals to savor


You used to head to Panera Bread at lunchtime for the Mac and Cheese and Cheddar Broccoli Bread Bowl. Now that you are on the keto diet, your order will require some major adjustments. Some products (like bean and corn salsa) and condiments (like barbecue sauce) are high in carbohydrates because they contain starches and sugars which result in higher carbohydrates. But the bigger issue will be bread, whether it’s in sandwich, bowl, or crouton form, because it’s too high in carbs to keep you in ketosis. While the chain has a great nutrition calculator on their website, it doesn’t let you take the bread out of sandwiches, so you might have to do a bit of guesswork to figure out your adjusted meal’s net carbs. (Note: The nutrition info that follows each menu item below doesn’t account for any changes.) Still, it’s entirely possible to eat keto at Panera Bread with a few useful tweaks. Here are 12 menu items to put on your list to devour.

RELATED: Here’s how to eat vegan at Panera

1. Chicken chipotle wrap, scrambled eggs and avocado

Nutritional information: 470 Calories, 27g Fat, 32g Carbs, 29g Protein, 4g Sugar, 4g Fiber

Go keto: Remove whole grain film

This blend of smoked pulled chicken, scrambled eggs, smoked gouda, chipotle aioli, sweet Peppadew peppers, avocado and cilantro will help you start the day with energy and a full stomach. You can even add bacon for more protein and fat.

Nutritional information: 240 calories, 8 g fat, 27 g carbohydrates, 15 g protein, 17 g sugar, 2 g fiber

Go keto: Ask for the granola on the side and no honey

You might have thought that steel-cut oatmeal with strawberries and pecans was a better option for keto eaters, but the sweet-sweet crunch of cinnamon adds a lot of carbs. (And without that, it might taste a bit bland.) Greek yogurt topped with pecan granola and whole-grain maple butter and fruit delivers lean protein, nutrients, and energy, as well as probiotics. Asking for the carby granola on the side can help you moderate the amount you actually eat, instead of mixing it with yogurt right off the bat. Add extra pecans to boost protein and healthy fats.

3. Homemade Chicken Noodle Soup

Nutritional information: 100 calories, 1 g fat, 13 g carbohydrates, 9 g protein, 4 g sugar, 0 g fiber

Go keto: No modification required

There is nothing leaner than this classic soup, made with tender white meat chicken, chicken bone broth, egg noodles, carrots, celery and herbs. Even with the pasta in the mix, this soup is keto-friendly. Just be sure to skip the French baguette side in favor of potato chips (which have less carbs than the apple option, BTW) or the cucumber salad with basil and tomato to keep the carbs low.

Nutritional information: 440 calories, 27g fat, 21g carbohydrates, 32g protein, 3g sugar, 4g fiber

Go keto: Remove the croutons

The classic combo of romaine lettuce, grated Parmesan cheese and creamy Caesar dressing is proof that simplicity can be delicious. Add chicken to the mixture and it’s even more filling. Even if you were to leave the black pepper focaccia croutons on the salad, it’s not too much carby that this will kick you out of ketosis (there are 17 net carbs when you subtract fiber), as long as the rest of your meals that day are high in protein and fat, and low in carbs. But feel free to ask for them on the side and snack on a few if you want.

Nutritional information: 100 calories, 2 g fat, 15 g carbohydrate, 5 g protein, 6 g sugar, 4 g fiber

Go keto: No modification required

It’s tasty, spicy and nutritious, thanks to a blend of vegetables including peppers, tomatoes, onions, spinach, poblano peppers and dried Aleppo pepper. Corn, chickpeas, brown rice, and red fife (a type of wheat) make up the most carbs, but there are only 9 net carbs in total when you also factor in their fiber content. Chickpeas also offer protein and make the soup more filling, so you won’t miss your usual piece of bread for dipping.

Nutritional information: 390 calories, 35g fat, 16g carbohydrate, 9g protein, 6g sugar, 7g fiber

Go keto: No modification required

Kalamata olives, feta cheese, pepperoncini, citrus and herb Greek vinaigrette — yes, it’s all there. Fortunately, you don’t need to make a single change to this salad to make it part of your meal plan. However, you can ask for light red onions and tomatoes to cut out a few extra carbs if you want. Or add grilled chicken to make it even more satisfying. The salad bowl is your oyster.

Nutritional information: 410 Calories, 21g Fat, 28g Carbs, 30g Protein, 7g Sugar, 6g Fiber

Go keto: Remove the wonton strips

All it takes to put this zesty salad into keto territory is ditch the wonton carby strips, as the rest is romaine lettuce, almonds, grilled chicken, cilantro, and Asian salad dressing. sesame. Sesame seeds can also stick around because they’re low in carbs and high in fat, making them a great crunchy addition for people on the keto diet.

8. Roast Turkey and Avocado BLT

Nutritional information: 850 Calories, 53g Fat, 54g Carbs, 43g Protein, 5g Sugar, 7g Fiber

Go keto: Remove the bread

The turkey, mayonnaise, avocado, and bacon make this sandwich just greasy enough and filling enough to contain a keto eater, even without the rustic sourdough bread from the country. Order a green salad or a cucumber salad with basil and tomato to make it more filling or try a cup of chicken noodles or ten vegetable soup.

Nutritional information: 820 Calories, 38g Fat, 79g Carbs, 43g Protein, 6g Sugar, 4g Fiber

Go keto: Remove the bread

Smoked pulled chicken is packed with lean protein, while melting mozzarella cheese and mayonnaise-based chipotle sauce increase the fat content of the filling. If you want to make it even lower in carbs after removing the black pepper focaccia, replace the spinach or lettuce with red onions and sliced ​​tomatoes.

Nutritional information: 860 calories, 41 g fat, 75 g carbohydrate, 50 g protein, 10 g sugar, 3 g fiber

Go keto: Remove the bread

Turkey, bacon, gouda, sliced ​​tomatoes and signature sauce make this sammy a crowd favorite. But it’s just as tasty tomato-less basil bread, I promise. Instead of just eating the sandwich toppings solo without the bread, opt to slice them up and toss them on a bed of greens for a next-level salad. Add avocado for a dose of healthy fat and protein.

Nutritional information: 550 Calories, 25g Fat, 59g Carbs, 24g Protein, 11g Sugar, 4g Fiber

Go keto: Remove the bread

The chicken salad is crisp and bright, thanks to diced celery, red grapes, toasted almonds and a lightly sweet honey vinaigrette. Accompanied by sliced ​​tomatoes and emerald greenery on rustic sourdough, it’s perfect for a picnic. If you’re feeling ambitious after ditching bread, feel free to choose sweet raisins in chicken salad to save some carbs.

Nutritional information: 510 Calories, 19g Fat, 54g Carbs, 31g Protein, 5g Sugar, 4g Fiber

Go keto: Remove the bread

It’s the quintessential healthy breakfast for a reason. Turkey is lean, versatile, and high in protein. Here, it’s garnished with mayonnaise, spicy mustard, red onion, tomato slices and crunchy emerald leaves. Lose the bread and add cheese, bacon or avocado for more fat and protein.

RELATED: How to Eat Keto in Chipotle

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