Keto Restaurant Guide
Keto at Panera Bread
Panera is one of the harder chains for keto. Bread comes with almost everything, and Panera publishes nutrition for its standard builds, not for items with toppings removed. The lowest-carb whole items on the menu are the Five Cheese & Bacon Frittata at 9g carbs and the Greek Salad at 17g carbs with 5g fiber.
For lunch, the Greek Salad with Chicken is the most practical meal at 17g net carbs, dressing included. Say no to the side: the default French Baguette is 41g carbs, and the chips are 17g. Plan the rest of your day around it, because there is no Panera meal that fits under 10g net.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Greek Salad with Chicken (whole), no side
17g net carbs
22g carbs, 5g fiber
Panera's published whole Greek Salad with Chicken (22g carbs, 5g fiber, 760 calories), which includes the Greek dressing. The side is listed separately, so this assumes you decline it. Panera does not publish values with toppings removed.
Best keto options
9g carbs, 0g fiber
The lowest-carb item Panera lists. 300 calories and 17g protein, available at breakfast.
11g carbs, 1g fiber
The other frittata, at 280 calories.
17g carbs, 5g fiber
Romaine, feta, olives, cucumber, tomatoes, onion and pepperoncini with Greek dressing. 630 calories but only 8g protein.
22g carbs, 4g fiber
Higher than the Greek Salad. With chicken it is 27g carbs and 4g fiber.
30g carbs, 7g fiber
The highest protein of the salads here at 40g, but 15g sugar.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Five Cheese & Bacon Frittata | 9g | 0g | 9g | The lowest-carb item Panera lists. 300 calories and 17g protein, available at breakfast. |
| Broccoli Cheddar Frittata | 11g | 1g | 10g | The other frittata, at 280 calories. |
| Greek Salad (whole) | 17g | 5g | 12g | Romaine, feta, olives, cucumber, tomatoes, onion and pepperoncini with Greek dressing. 630 calories but only 8g protein. |
| Caesar Salad (whole) | 22g | 4g | 18g | Higher than the Greek Salad. With chicken it is 27g carbs and 4g fiber. |
| Green Goddess Chicken Cobb Salad (whole) | 30g | 7g | 23g | The highest protein of the salads here at 40g, but 15g sugar. |
Order with care
41g carbs, 1g fiber
The default side with most salads and soups. Decline it.
25g carbs, 1g fiber
Cheese and broccoli sound keto, but a bowl is 25g carbs with only 1g fiber.
68g carbs, 0g fiber
More than three days of a strict keto budget.
80g carbs, 6g fiber
Panera sandwiches run high because of the bread. This one is 80g carbs.
49g carbs, 5g fiber
The sweetest salad we checked, with 32g sugar.
59g carbs, 3g fiber
Even the plainest bagel is 59g carbs before cream cheese.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| French Baguette (side) | 41g | 1g | 40g | The default side with most salads and soups. Decline it. |
| Broccoli Cheddar Soup (bowl) | 25g | 1g | 24g | Cheese and broccoli sound keto, but a bowl is 25g carbs with only 1g fiber. |
| Mac & Cheese (bowl) | 68g | 0g | 68g | More than three days of a strict keto budget. |
| Bacon Turkey Bravo | 80g | 6g | 74g | Panera sandwiches run high because of the bread. This one is 80g carbs. |
| Fuji Apple Chicken Salad (whole) | 49g | 5g | 44g | The sweetest salad we checked, with 32g sugar. |
| Plain Bagel | 59g | 3g | 56g | Even the plainest bagel is 59g carbs before cream cheese. |
How to order keto at Panera Bread
- Choose the Greek Salad or Greek Salad with Chicken. They are the lowest-carb salads Panera publishes.
- Decline the side. The French Baguette is 41g carbs and the chips are 17g.
- At breakfast, order the Five Cheese & Bacon Frittata (9g carbs) instead of the Spinach & Bacon Souffle (36g carbs).
- Skip the soups and mac and cheese. The Broccoli Cheddar bowl is 25g carbs and the French Onion is 33g.
- Panera publishes values for standard builds only, so removing an ingredient lowers carbs by an amount it does not list.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from Panera Bread's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with Panera Bread before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Only partly. The lowest-carb items Panera publishes are the Five Cheese & Bacon Frittata (9g carbs) and the Greek Salad (17g carbs, 5g fiber). The sandwiches, soups and bagels we checked run from 25 to 80g carbs.
The Greek Salad with Chicken (17g net carbs) with no side, or the Five Cheese & Bacon Frittata at breakfast (9g). Skip the bread, bagels, soups and mac and cheese.
It is the closest thing to it. The whole Greek Salad is 17g carbs and 5g fiber, or 12g net, and with chicken it is 22g carbs and 17g net. Both include the Greek dressing.
No. A bowl is 25g carbs with 1g fiber, which is more than a full day on a strict 20g keto plan.
You can ask, but Panera does not publish nutrition for sandwiches without bread, so the result is not something we can verify. A Greek Salad with Chicken is a safer choice with known numbers.
Sources
- Panera Greek Salad with Chicken (menu item page), accessed October 2026.
- Panera Five Cheese & Bacon Frittata (menu item page), accessed October 2026.
- Panera Salads menu, accessed October 2026.
- Panera Soups & Mac menu, accessed October 2026.