7 Vegan Options at Panera

Plain bagels are usually comprised of flour, salt, water, and yeast, which makes them vegan.

But, some taste additions like cheese, bacon, or butter are usually not vegan.

Based on their web site, the next Panera bagels are vegan (1):

• Plain
• Every little thing
• Blueberry
• Poppyseed
• Sesame
• Salt
• Sprouted Grain Bagel Flat

The vitamin info range relying on which bagel you select. Right here’s an summary of the vitamin info for all of the vegan bagels (1):

• Energy: 180–290
• Protein: 7–10 grams
• Complete fats: 1–2.5 grams
• Saturated fats: 0 grams
• Complete carbs: 34–58 grams
• Sugar: 4–10 grams
• Fiber: 2–3 grams
• Ldl cholesterol: 0 mg
• Sodium: 390–410 mg

Bagels are usually excessive in carbohydrates. Panera’s bagels additionally supply some protein, a nutrient that promotes emotions of fullness (2).

This restaurant doesn’t supply vegan cream cheese, however you may ask for avocado as an alternative. This can be a nutrient-dense vegan various that provides additional fiber and wholesome fat (2, 3).

Panera is understood for its many bread choices, however not all of those are vegan. For those who’re in search of vegan bread, select considered one of Panera’s following choices:

• Black Pepper Focaccia
• Nation Rustic Sourdough
• Artisan Ciabatta
• Basic Sourdough Loaf
• Sourdough Bread Bowl
• Tomato Basil Miche
• White Entire Grain Loaf
• Entire Grain Lavash Wrap
• Entire Grain Sourdough Loaf
• French Baguette

The vitamin info range relying on what you select. Right here’s the vary of vitamin data for a 2-ounce (57-gram) serving of all of the vegan bread choices (1):

• Energy: 130–290
• Protein: 5–9 grams
• Complete fats: 0–2.5 grams
• Saturated fats: 0 grams
• Complete carbs: 25–31 grams
• Sugar: 0–3 grams
• Fiber: 1–2 grams
• Ldl cholesterol: 0 mg
• Sodium: 250–370 mg

Bread by itself gained’t be a lot of a meal, however you may attempt the Mediterranean Veggie Sandwich with out feta, utilizing one of many bread choices listed above (4).

Alternatively, you may add avocado to your bread order, identical to you may with a bagel, for a lift of wholesome fat and fiber (3).

One serving of the Metal Reduce Oatmeal with Strawberries, Pecans, & Cinnamon Crunch Topping has the next vitamin composition (1):

• Energy: 360
• Protein: 8 grams
• Complete fats: 15 grams
• Saturated fats: 2 grams
• Complete carbs: 52 grams
• Sugar: 17 grams
• Fiber: 9 grams
• Ldl cholesterol: 0 mg
• Sodium: 150 mg

Steel cut oats are the least processed model of oats. They are usually a little bit larger in protein and fiber than rolled or fast oats (5).

The fiber content material of this meal will get an additional enhance with the strawberry and pecan topping. What’s extra, each strawberries and pecans have been discovered to scale back the chance of coronary heart illness and different persistent circumstances (6, 7).

This breakfast additionally gives filling protein. That is nice information, since it may be a problem to get sufficient protein on a vegan food plan, particularly when consuming out (2).

Whereas this oatmeal has a reasonably excessive 17 grams of sugar, a part of that is pure sugar from the strawberries.

Smoothies are tremendous handy breakfast or snack choices for while you’re on the go. They are often packed stuffed with nutritious elements, although some variations additionally include excessive quantities of sugar.

The vitamin info for a 16-ounce (473-mL) Peach & Blueberry Smoothie with Almond Milk are (1):

• Energy: 210
• Protein: 2 grams
• Complete fats: 2 grams
• Saturated fats: 0 grams
• Complete carbs: 49 grams
• Sugar: 41 grams
• Fiber: 4 grams
• Ldl cholesterol: 0 mg
• Sodium: 50 mg

The elements are unsweetened almond milk, recent blueberries, mango and peach purées, and white grape and passionfruit juice concentrates (8).

With 41 grams, this smoothie is excessive in sugar. Nonetheless, understand that a few of that is pure sugar from peaches and blueberries — fruits that additionally contribute to the 4 grams of fiber discovered on this drink.

That stated, consuming a excessive sugar food plan has been linked to several health conditions, together with coronary heart illness and diabetes. For those who order this beverage, remember to select low sugar meals and snacks all through the remainder of your day (9).

Lastly, this smoothie is a superb alternative in case you are in search of one thing not solely vegan but additionally low in fats and sodium.

Listed below are the vitamin info for a 16-ounce (473-mL) Inexperienced Ardour Smoothie (1):

• Energy: 250
• Protein: 2 grams
• Complete fats: 1.5 grams
• Saturated fats: 0 grams
• Complete carbs: 59 grams
• Sugar: 50 grams
• Fiber: 5 grams
• Ldl cholesterol: 0 mg
• Sodium: 45 mg

Much like the Peach & Blueberry Smoothie listed above, this feature is low in sodium and fats. It’s additionally supply of fiber that may assist fill you up (2).

The Inexperienced Ardour Smoothie is excessive in sugar, although, containing 50 grams. The 2020–2025 dietary pointers advocate that you simply restrict added sugars to less than 10% of your whole each day energy, or about 50 grams per day on a 2,000-calorie food plan (10).

That being stated, a number of the sugar discovered on this smoothie is pure sugar from fruit. However, it’s a good suggestion to steadiness it out with low sugar meals all through the remainder of your day.

Not like the Peach & Blueberry Smoothie, this smoothie gives a serving of spinach, making it a better option in case you’re trying to get in some additional greens.

Lastly, each these smoothie choices are low in protein and energy. As such, they might not be as filling as different menu gadgets.

Listed below are the vitamin info for an 8-ounce (237-mL) bowl of Ten Vegetable Soup (1):

• Energy: 100
• Protein: 5 grams
• Complete fats: 2 grams
• Saturated fats: 0 grams
• Complete carbs: 15 grams
• Sugar: 6 grams
• Fiber: 4 grams
• Ldl cholesterol: 0 mg
• Sodium: 1,090 mg

This soup is an efficient supply of fiber, with 4 grams per serving. As a result of it’s low in energy, it could be greatest as a snack or a aspect to a extra full meal.

The sodium content material per serving is 1,090 mg, which is considerably high, particularly when the meal is simply 100 energy. So, it’s possible you’ll wish to take pleasure in it moderately and steadiness it out with decrease sodium meals and snacks throughout the remainder of your day.

For those who’d like to do that soup and make it extra filling, you may order a slice of Panera’s White Entire Grain Loaf to take pleasure in on the aspect. This may add one other 130 energy, 2 grams of filling fiber, and 290 mg of sodium to your meal (1).

Listed below are the vitamin info for one serving of the Tomato, Basil, & Cucumber Salad (1):

• Energy: 90
• Protein: 1 gram
• Complete fats: 6 grams
• Saturated fats: 1 gram
• Complete carbs: 9 grams
• Sugar: 5 grams
• Fiber: 1 gram
• Ldl cholesterol: 0 mg
• Sodium: 480 mg

This salad is supposed to be loved as a aspect with a soup or sandwich. With simply 90 energy, it’s straightforward to see why it wouldn’t be a filling meal by itself.

Moreover, it’s on the upper finish of sodium content material, that includes 480 mg per serving. For those who’re having fun with it as a aspect with one other merchandise, go for a decrease sodium entrée.

Whereas the next choices are usually not vegan when ordered as-is, you may modify them to make them vegan (4):

• Strawberry Poppyseed Salad, with out rooster
• Asian Sesame Salad with Hen, with out rooster and wontons
• Fuji Apple Salad with Hen, with out rooster and gorgonzola
• Mediterranean Grain Bowl, with out feta or Greek yogurt
• Baja Bowl, with out feta or Greek yogurt
• Teriyaki Hen & Broccoli Bowl, with out rooster
• Mediterranean Veggie Sandwich, with out feta and with vegan bread

Whereas every thing on this listing is vegan, some choices could also be extra nutrient-dense than others.

For those who’re in search of low sodium meals, your best option is among the vegan smoothies with simply 50 mg or fewer of sodium. The oatmeal on this listing can be pretty low on this mineral, with 150 mg per serving.

Nonetheless, pay attention to the excessive sugar content material in these smoothies and check out to decide on decrease sugar meals all through the remainder of your day.

Additionally, understand that most of the gadgets on this listing are low in energy and protein, so that they might not be filling sufficient to make a whole meal. Because of this, contemplate combining multiple choice to make your meal extra satisfying.

General, in case you’re in search of essentially the most full meal, the metal lower oatmeal gives 360 energy and extra protein and fiber than every other gadgets on the listing, whereas remaining low in sodium and saturated fat (1, 2).

Consuming out whereas following a vegan food plan may be troublesome. Fortunately, it’s not unattainable — so long as you perform a little analysis first.

Most eating places, together with Panera, publish their menus and ingredient lists on-line. This can provide you an concept of which menu gadgets fit your dietary restrictions.

Whereas it’s attainable to seek out vegan choices at Panera, understand that some might not be excessive sufficient in energy or protein to be filling.

Moreover, as with many restaurant meals, some menu gadgets may be pretty excessive in sodium and added sugar. We advocate having fun with them moderately and in steadiness with a nutritious diet.