Everything Keto at Au Bon Pain

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Au Bon Pain keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Au Bon Pain.

Net Carbohydrate Limit

Soups


Chicken Noodle Soup (Medium)	120	14g	15g	1g	8g	3g	30mg	1030mg	3g
Broccoli Cheddar Soup (Medium)	340	17g	20g	3g	10g	24g	60mg	1040mg	6g
Lemon Orzo Chicken Soup (Medium)	230	19g	20g	1g	12g	12g	50mg	1190mg	3g
Wild Mushroom Bisque (Medium)	190	20g	23g	3g	5g	9g	5mg	1070mg	6g
Harvest Pumpkin Soup (Medium)	230	21g	24g	3g	3g	13g	35mg	1070mg	9g
Roasted Eggplant Soup (Medium)	190	21g	25g	4g	8g	6g	10mg	670mg	11g
Tuscan White Bean Soup (Medium)	230	21g	36g	15g	11g	5g	0mg	950mg	6g
12 Veggies Soup (Medium)	180	23g	27g	4g	4g	6g	0mg	900mg	11g
Corn And Green Chili Bisque (Medium)	270	23g	26g	3g	6g	16g	45mg	1330mg	5g
Beef And Vegetable Stew (Medium)	340	24g	28g	4g	20g	16g	60mg	1100mg	4g
Turkey, Kale & Wild Rice Soup (Medium)	310	25g	27g	2g	12g	17g	45mg	1160mg	3g
Barley and Creamy Lentil Soup (Medium)	210	28g	35g	7g	9g	4g	0mg	700mg	3g
Tomato Basil Bisque (Medium)	240	28g	30g	2g	7g	11g	40mg	380mg	17g
Turkey Chili (Medium)	330	29g	44g	15g	19g	9g	30mg	680mg	6g
Clam Chowder (Medium)	350	30g	32g	2g	11g	20g	55mg	1120mg	9g
Baked Stuffed Potato Soup (Medium)	390	31g	34g	3g	7g	24g	65mg	1050mg	2g
Macaroni And Cheese (Medium)	880	89g	92g	3g	30g	43g	145mg	1100mg	4g

Breakfast Sandwiches


2 Eggs, Turkey Sausage & Cheddar On Skinny Wheat Bagel	370	15g	22g	7g	26g	21g	375mg	750mg	1g
2 Eggs & Turkey Sausage On Skinny Wheat Bagel	310	15g	22g	7g	23g	16g	360mg	660mg	1g
2 Eggs & Bacon On Skinny Wheat Bagel	280	16g	22g	6g	18g	15g	345mg	600mg	2g
2 Eggs, Cheddar & Bacon On Skinny Wheat Bagel	340	16g	22g	6g	22g	20g	360mg	690mg	2g
Egg Whites And Cheddar On Skinny Wheat Bagel	210	16g	22g	6g	19g	7g	20mg	490mg	1g
Egg Whites, Cheddar & Avocado On Skinny Wheat	360	16g	25g	9g	19g	23g	50mg	590mg	1g
2 Eggs, Cheddar & Ham On Skinny Wheat Bagel	350	17g	24g	7g	26g	19g	375mg	880mg	3g
2 Eggs, Cheddar & Sausage On Skinny Wheat Bagel	450	17g	23g	6g	28g	29g	390mg	790mg	2g
The Good Egg Sandwich	490	34g	37g	3g	22g	28g	350mg	730mg	2g
2 Eggs On A Bagel	400	50g	54g	4g	21g	11g	330mg	650mg	6g
2 Eggs On A Bagel With Cheese	460	50g	54g	4g	24g	16g	345mg	740mg	6g
2 Eggs On A Bagel With Bacon	450	51g	55g	4g	23g	15g	345mg	890mg	6g
2 Eggs On A Bagel With Bacon And Cheese	510	51g	55g	4g	27g	20g	360mg	980mg	6g
2 Eggs, Bacon And Cheddar On Ciabatta	510	52g	54g	2g	28g	20g	360mg	1050mg	3g
2 Eggs On A Bagel With Ham	470	52g	56g	4g	28g	14g	360mg	1080mg	8g
2 Eggs, Sausage & Cheddar On Asiago Bagel	670	52g	56g	4g	36g	34g	405mg	1160mg	6g
2 Eggs, Sausage & Cheddar On Ciabatta	620	53g	55g	2g	33g	30g	390mg	1140mg	2g
Smoked Salmon Wasabi Sandwich	390	55g	59g	4g	19g	9g	30mg	940mg	9g
Southwest Egg Wrap	620	57g	63g	6g	26g	30g	350mg	660mg	7g

Sandwiches


Classic Grilled Cheese Sandwich	490	45g	46g	1g	24g	23g	70mg	860mg	1g
Country Grilled Cheesse Sandwich	550	46g	48g	2g	27g	28g	80mg	1110mg	3g
Tuna Salad Sandwich (Whole)	460	47g	53g	6g	38g	11g	65mg	860mg	6g
Turkey Club Sandwich (Whole)	580	47g	49g	2g	38g	25g	100mg	1700mg	3g
Chicken Salad Sandwich On Multigrain	460	51g	55g	4g	32g	13g	75mg	940mg	7g
Extra Bacon BLT Sandwich (Whole)	500	51g	52g	1g	17g	24g	45mg	1450mg	3g
Ham & 2 Cheese Sandwich	570	51g	55g	4g	32g	24g	85mg	1900mg	9g
2 Tomato Caprese Sandwich	570	56g	59g	3g	21g	28g	35mg	1020mg	6g
Chipotle Turkey & Avocado Sandwich	700	57g	62g	5g	39g	34g	85mg	1660mg	7g
Toasted Chicken & Avocado Sandwich	680	61g	67g	6g	40g	28g	100mg	1340mg	4g
Chicken Salad Sandwich On Semolina (Whole Sandwich)	510	63g	67g	4g	34g	13g	75mg	1160mg	5g
Newport Turkey Sandwich	710	68g	72g	4g	41g	29g	100mg	1590mg	25g
Prime Roast Beef Sandwich (Whole)	590	68g	69g	1g	34g	20g	70mg	1560mg	20g
Black Bean Chipotle Avocado Sandwich	700	74g	85g	11g	29g	30g	25mg	1460mg	13g
Roasted Vegetarian Harvest Hot Wrap	670	75g	85g	10g	17g	31g	15mg	810mg	4g
Teriyaki Steak Harvest Hot Wrap	630	78g	88g	10g	34g	18g	65mg	980mg	8g
Mayan Chicken Harvest Hot Wrap	620	79g	89g	10g	34g	16g	55mg	1060mg	6g

Hot Lunch Bar


Bruschetta Wings	70	0g	0g	0g	6g	5g	20mg	160mg	0g
Southwest Wings	70	0g	0g	0g	6g	5g	20mg	170mg	0g
Adobo Chicken	25	1g	1g	0g	4g	1g	10mg	125mg	1g
Pork Carnitas	45	1g	1g	0g	5g	3g	10mg	110mg	1g
Sesame Green Beans	20	1g	2g	1g	1g	1g	0mg	55mg	1g
Sweet & Sour Wings	70	1g	1g	0g	6g	5g	20mg	180mg	1g
Beef & Broccoli	30	2g	2g	0g	3g	1g	10mg	105mg	1g
Chipotle Wings	70	2g	2g	0g	6g	5g	20mg	190mg	1g
Smothered Beans	30	2g	2g	0g	1g	2g	5mg	105mg	1g
Honey & Herb Carrots	25	3g	4g	1g	0g	2g	5mg	30mg	1g
Meatballs In Marinara Sauce With Penne	50	3g	4g	1g	2g	3g	5mg	105mg	1g
Roasted Corn & Jalapenos	20	3g	4g	1g	1g	0g	0mg	20mg	2g
Roasted Mediterranean Vegetables	35	3g	4g	1g	1g	2g	0mg	95mg	1g
Vegetable Lasagna	45	3g	3g	0g	3g	3g	10mg	75mg	1g
Black Beans & Rice	25	4g	5g	1g	1g	0g	0mg	15mg	0g
Pulled BBQ Pork	45	4g	4g	0g	4g	2g	10mg	150mg	4g
Red Beans & Rice	25	4g	5g	1g	1g	0g	0mg	55mg	0g
Broccoli Chicken Pasta Alfredo	50	5g	5g	0g	2g	2g	10mg	40mg	0g
Tomato Asiago Rice	35	5g	5g	0g	1g	1g	0mg	25mg	0g
Asian Rice With Edamame & Carrots	30	6g	6g	0g	1g	0g	0mg	10mg	0g
Brown Rice	30	6g	6g	0g	1g	0g	0mg	15mg	0g
Mediterranean Rice	35	6g	6g	0g	1g	1g	0mg	25mg	0g
Chicken Dumplings	45	7g	7g	0g	2g	1g	5mg	150mg	1g
Corn Bread	100	13g	13g	0g	1g	5g	20mg	60mg	6g

Croissants


Ham And Cheese Croissant	410	24g	25g	1g	18g	21g	85mg	590mg	6g
Plain Croissant	280	27g	28g	1g	6g	16g	65mg	320mg	4g
Spinach And Cheese Croissant	320	31g	32g	1g	7g	18g	70mg	420mg	5g
Apple And Cinnamon Croissant	220	33g	35g	2g	5g	8g	30mg	290mg	14g
Almond Croissant	500	44g	47g	3g	11g	31g	110mg	390mg	16g
Sweet Cheese Croissant	410	45g	46g	1g	8g	22g	95mg	420mg	22g
Chocolate Croissant	470	52g	55g	3g	8g	25g	75mg	380mg	25g

Cold Lunch Bar


Walnuts	190	-2g	1g	3g	4g	19g	0mg	0mg	1g
Apple Smoked Bacon	130	0g	0g	0g	9g	10g	15mg	660mg	0g
Hard Boiled Eggs	45	0g	0g	0g	4g	3g	105mg	35mg	0g
Lettuce Blend	5	0g	1g	1g	0g	0g	0mg	0mg	0g
Mixed Salad Greens	5	0g	1g	1g	0g	0g	0mg	5mg	0g
Mozzarella Cheese	70	0g	0g	0g	6g	5g	20mg	70mg	0g
Romaine Lettuce	5	0g	1g	1g	0g	0g	0mg	0mg	0g
Spinach	5	0g	1g	1g	1g	0g	0mg	20mg	0g
Turkey	30	0g	0g	0g	7g	0g	15mg	200mg	0g
Asiago Cheese	110	1g	1g	0g	7g	8g	25mg	170mg	0g
Chicken Salad	45	1g	1g	0g	6g	3g	20mg	110mg	0g
Cottage Cheese	30	1g	1g	0g	3g	2g	5mg	110mg	1g
Cucumbers	5	1g	1g	0g	0g	0g	0mg	0mg	0g
Feta	100	1g	1g	0g	6g	8g	25mg	250mg	0g
Red Pepper	10	1g	2g	1g	0g	0g	0mg	115mg	1g
Sliced Chicken	35	1g	1g	0g	7g	1g	20mg	50mg	0g
Tomatoes	5	1g	1g	0g	0g	0g	0mg	0mg	1g
Tuna	35	1g	1g	0g	9g	0g	15mg	40mg	0g
Almonds	170	2g	6g	4g	6g	14g	0mg	0mg	1g
Caesar Salad	25	2g	3g	1g	1g	1g	0mg	35mg	0g
Cantaloupe	10	2g	2g	0g	0g	0g	0mg	0mg	2g
Carrots	10	2g	3g	1g	0g	0g	0mg	20mg	1g
Chickpeas	20	2g	3g	1g	1g	0g	0mg	30mg	1g
Chickpeas & Tomatoes Salad	35	2g	3g	1g	1g	2g	0mg	100mg	1g
Edamame	40	2g	3g	1g	4g	2g	0mg	0mg	1g
Grapefruit Sections	10	2g	3g	1g	0g	0g	0mg	0mg	2g
Black Bean & Corn Salad	35	3g	4g	1g	2g	2g	0mg	50mg	1g
Corn	20	3g	4g	1g	1g	0g	0mg	0mg	2g
Greek Vanilla Yogurt	20	3g	3g	0g	2g	0g	0mg	10mg	3g
Honeydew	10	3g	3g	0g	0g	0g	0mg	5mg	2g
Kalamata Olives	70	3g	4g	1g	1g	6g	0mg	390mg	0g
Onion	10	3g	3g	0g	0g	0g	0mg	0mg	1g
Black Beans	30	4g	5g	1g	2g	0g	0mg	30mg	0g
Carrot & Raisin Salad	80	5g	5g	0g	0g	7g	5mg	55mg	3g
Grapes	20	5g	5g	0g	0g	0g	0mg	0mg	4g
Pesto Tortellini	60	5g	5g	0g	1g	4g	5mg	55mg	0g
Pickled Beets	20	5g	5g	0g	0g	0g	0mg	75mg	4g
Mediterranean Pasta Salad	50	6g	7g	1g	2g	2g	0mg	50mg	1g
Croutons	90	13g	14g	1g	3g	3g	0mg	140mg	1g
Wontons	140	17g	18g	1g	3g	6g	0mg	150mg	1g
Sweetened Dried Cranberries	100	23g	24g	1g	0g	0g	0mg	0mg	19g

Bagels & Spreads


Garden Vegetable Cream Cheese	100	2g	2g	0g	2g	10g	30mg	230mg	2g
Herb Cream Cheese	90	4g	4g	0g	3g	7g	25mg	180mg	2g
Whole Wheat Skinny Bagel	90	15g	21g	6g	5g	1g	0mg	230mg	1g
Ancient Grain Bagel	290	44g	53g	9g	12g	4g	0mg	450mg	9g
Plain Bagel	260	49g	53g	4g	10g	1g	0mg	510mg	5g
Everything Bagel	270	50g	54g	4g	10g	2g	0mg	660mg	6g
Jalapeno Cheddar Bagel	320	50g	54g	4g	13g	5g	15mg	710mg	6g
Sesame Seed Bagel	280	50g	54g	4g	10g	2g	0mg	510mg	5g
Cinnamon Raisin Bagel	270	53g	57g	4g	10g	1g	0mg	470mg	11g

Breads


Ancient Grain Breadstick	160	25g	30g	5g	7g	3g	0mg	230mg	5g
Asiago Breadstick	150	25g	27g	2g	6g	2g	5mg	290mg	3g
Whole Wheat Tortilla Wrap	260	37g	43g	6g	8g	8g	0mg	270mg	1g
Tortilla Wrap	280	43g	45g	2g	7g	7g	0mg	240mg	1g
Country White Bread	220	44g	45g	1g	8g	1g	0mg	480mg	1g
Multigrain Bread (Sandwich Size)	260	45g	48g	3g	10g	4g	0mg	480mg	4g
Rustic Baguette (Sandwich Size)	250	48g	48g	0g	9g	3g	0mg	530mg	1g
Ciabatta	260	51g	53g	2g	10g	1g	0mg	580mg	2g
Semolina Bread (Sandwich Size)	310	56g	59g	3g	11g	4g	0mg	700mg	2g

Snacks & To Go


Hard Boiled Eggs To Go	140	1g	1g	0g	11g	9g	330mg	110mg	1g
Skinny Pop Popcorn	100	7g	9g	2g	2g	6g	0mg	45mg	0g
Strawberry Cup	45	8g	11g	3g	1g	0g	0mg	0mg	7g
Caprese Chicken	330	13g	16g	3g	24g	19g	70mg	680mg	8g
Mixed Nuts	420	14g	19g	5g	14g	35g	0mg	140mg	4g
Fresh Watermelon	70	16g	17g	1g	1g	0g	0mg	0mg	14g
Smoked Salmon	200	16g	18g	2g	12g	9g	30mg	550mg	5g
Food Should Taste Good All Natural Multigrain Chips	210	22g	27g	5g	4g	9g	0mg	120mg	2g
Cape Cod Original Potato Chips	220	23g	25g	2g	3g	12g	0mg	160mg	1g
Baked Lay's Original Potato Crisps	130	24g	26g	2g	2g	2g	0mg	200mg	2g
Cape Cod Reduced Fat Sweet Mesquite BBQ Potato Chips	180	24g	26g	2g	3g	8g	0mg	190mg	2g
Snyders Of Hanover Mini Pretzels	110	25g	25g	0g	3g	0g	0mg	250mg	0g
Cape Cod Sea Salt & Vinegar Potato Chips	220	27g	28g	1g	3g	10g	0mg	390mg	0g
Fruit, Eggs & Nuts	500	27g	31g	4g	21g	35g	195mg	320mg	19g
Cheese & Fruit	390	29g	31g	2g	14g	25g	70mg	590mg	16g
Hummus	300	33g	37g	4g	8g	14g	0mg	670mg	5g
Fruit Cup (Large)	140	34g	36g	2g	2g	1g	0mg	30mg	32g
Fresh Grapes	160	39g	41g	2g	2g	0g	0mg	0mg	35g
Chocolate Covered Almonds	450	41g	46g	5g	7g	29g	0mg	75mg	39g
Overnight Oats	410	53g	61g	8g	15g	13g	5mg	40mg	20g
Turkey & Cheddar Picnic	620	65g	66g	1g	33g	25g	95mg	1560mg	15g
Sweet Turkey Wrap Pack	570	75g	81g	6g	23g	19g	65mg	1130mg	31g
Signature Granola	720	78g	89g	11g	16g	36g	25mg	180mg	35g

Smoothies


Berry Pomegranate Smoothie	270	59g	62g	3g	6g	0g	5mg	30mg	52g
Strawberry Banana Smoothie	290	65g	68g	3g	6g	0g	5mg	30mg	54g
Mango Smoothie	300	69g	72g	3g	6g	0g	5mg	30mg	55g

Muffins


Blueberry Muffin	480	58g	59g	1g	6g	25g	85mg	330mg	34g
Corn Muffin	470	61g	62g	1g	7g	22g	85mg	290mg	28g
Double Chocolate Chunk Muffin	580	64g	66g	2g	8g	30g	90mg	320mg	41g
Raisin Bran Muffin	430	68g	75g	7g	10g	12g	100mg	350mg	31g
Coffee Cake Muffin	630	76g	78g	2g	6g	32g	90mg	400mg	46g

Scones


Blueberry Scone	400	42g	43g	1g	8g	21g	135mg	530mg	9g
Cinnamon Chip Scone	460	49g	50g	1g	7g	25g	120mg	520mg	19g

Yogurt


Greek Vanilla Yogurt & Strawberry Parfait	330	40g	45g	5g	23g	8g	20mg	115mg	32g
Greek Vanilla Yogurt & Wild Blueberry Parfait	320	40g	44g	4g	23g	8g	20mg	115mg	31g
Blueberry Yogurt & Wild Blueberry Parfait	370	62g	65g	3g	11g	9g	15mg	170mg	45g

Cookies & Desserts


Chocolate Cranberry Almond Coconut Macaroon	290	32g	34g	2g	4g	16g	0mg	110mg	25g
English Toffee Cookie	320	41g	42g	1g	4g	16g	50mg	240mg	25g
Classic Oatmeal Raisin Cookie	290	44g	46g	2g	4g	11g	40mg	150mg	24g
Palmier	380	45g	46g	1g	5g	20g	50mg	320mg	14g
Double Chocolate Mudslide Cookie	370	48g	50g	2g	5g	19g	50mg	170mg	32g
Chewy Marshmallow Bar	260	50g	50g	0g	2g	5g	15mg	250mg	27g
Iced Carrot Cake	430	50g	52g	2g	6g	23g	70mg	330mg	32g
Chocolate Chip Cookie	370	52g	54g	2g	3g	18g	45mg	120mg	35g
Double Chocolate Brownie	500	62g	66g	4g	6g	27g	75mg	190mg	50g
Reese's Peanut Butter Cookie	630	64g	66g	2g	11g	37g	40mg	480mg	46g
Iced Lemon Pound Cake	470	65g	66g	1g	6g	21g	140mg	510mg	41g
Cinnamon Swirl Roll	530	69g	73g	4g	6g	25g	70mg	360mg	37g
Mini Chocolate Chip Cookies	560	78g	81g	3g	5g	27g	70mg	180mg	52g
Brownie Bites	640	82g	87g	5g	8g	33g	90mg	230mg	68g

Salads


Side Garden Salad	50	7g	11g	4g	2g	0g	0mg	35mg	5g
Chicken Cobb With Avocado Salad	460	11g	17g	6g	44g	25g	270mg	970mg	7g
Caesar Asiago Salad	160	15g	19g	4g	8g	7g	15mg	230mg	2g
Chicken Caesar Asiago Salad	290	17g	21g	4g	33g	9g	90mg	410mg	2g
Thai Peanut Chicken Salad	250	18g	23g	5g	29g	6g	80mg	290mg	6g
Vegetarian Deluxe Salad	260	18g	26g	8g	12g	13g	25mg	820mg	10g
Harvest Turkey Salad	380	26g	32g	6g	30g	15g	75mg	790mg	22g
Smoky BBQ Chicken Salad	410	28g	34g	6g	29g	18g	80mg	770mg	15g
Southwest Chicken Salad	380	30g	39g	9g	32g	13g	70mg	380mg	9g

Wraps


Chicken Caesar Wrap	560	48g	51g	3g	31g	26g	80mg	810mg	4g
Hummus & Veggie Wrap	540	49g	60g	11g	19g	27g	25mg	950mg	6g
Napa Chicken Avocado Wrap	550	50g	56g	6g	27g	25g	60mg	620mg	5g
Sweet Turkey Wrap	580	58g	67g	9g	36g	21g	80mg	1480mg	21g
Thai Peanut Chicken Wrap	560	69g	73g	4g	29g	17g	55mg	910mg	15g

Oatmeal


Superfood Cranberry Almond Hot Cereal (Medium)	270	31g	38g	7g	9g	10g	0mg	25mg	4g
Classic Oatmeal (Medium)	260	41g	47g	6g	10g	5g	0mg	10mg	1g

Harvest Hot Bowls


Roasted Vegetarian Harvest Hot Bowl	640	70g	75g	5g	12g	32g	15mg	700mg	4g
Mediterranean Chicken Harvest Hot Bowl	700	71g	76g	5g	37g	27g	90mg	780mg	4g
Mayan Chicken Harvest Hot Bowl	550	77g	84g	7g	31g	10g	55mg	870mg	6g
Teriyaki Steak Harvest Hot Bowl	650	92g	98g	6g	40g	11g	65mg	670mg	10g

Danish


Sweet Cheese Danish	410	48g	50g	2g	7g	20g	70mg	410mg	19g
Raspberry Almond Danish	500	62g	66g	4g	9g	22g	55mg	320mg	34g

Hot Breakfast Bar


Sausage With Peppers And Onions	40	1g	1g	0g	3g	3g	5mg	110mg	0g
Scrambled Eggs	30	1g	1g	0g	3g	2g	85mg	75mg	0g
Scrambled Eggs, Ham & Cheese	40	1g	1g	0g	3g	3g	75mg	100mg	1g
Roasted Potatoes	35	5g	6g	1g	1g	1g	0mg	110mg	0g
Warm Apple Bake	80	11g	11g	0g	2g	3g	10mg	90mg	4g

Salad Dressings


Avocado Green Goddess Dressing	140	3g	3g	0g	1g	14g	15mg	260mg	2g
Caesar Dressing	190	3g	3g	0g	2g	19g	15mg	500mg	2g
Ranch Dressing	180	4g	4g	0g	1g	19g	15mg	290mg	1g
Balsamic Vinaigrette	80	5g	5g	0g	0g	7g	0mg	270mg	5g
Lemon Vinaigrette	150	6g	6g	0g	0g	14g	0mg	370mg	5g
Chili Lime Vinaigrette	110	7g	7g	0g	0g	9g	0mg	300mg	6g
Citrus Lime Vinaigrette	110	7g	7g	0g	0g	9g	0mg	260mg	6g
Thai Dressing	120	16g	16g	0g	1g	6g	0mg	550mg	14g

Coffee & Espresso


Iced Decaf French Roast Coffee (Large)	10	0g	0g	0g	1g	0g	0mg	20mg	0g
Iced French Roast Coffee (Large)	10	0g	0g	0g	1g	0g	0mg	20mg	0g
Iced French Vanilla Coffee (Large)	10	0g	0g	0g	1g	0g	0mg	20mg	0g
Whipped Cream Topping	20	0g	0g	0g	0g	2g	5mg	0mg	0g
Espresso Double Shot	10	1g	1g	0g	0g	0g	0mg	15mg	1g
Caffe Americano (Large)	15	3g	3g	0g	0g	0g	0mg	35mg	3g
Iced Caffe Americano (Large)	15	3g	3g	0g	0g	0g	0mg	35mg	3g
Cappuccino (Large)	160	14g	14g	0g	8g	8g	25mg	125mg	14g
Caffe Latte (Large)	180	15g	15g	0g	9g	9g	25mg	135mg	15g
Iced Caffe Latte (Large)	180	15g	15g	0g	9g	9g	25mg	140mg	15g
Vanilla Latte With Sugar Free Syrup (Large)	180	22g	22g	0g	9g	9g	25mg	135mg	13g
Chai Latte (Large)	270	38g	38g	0g	9g	9g	25mg	120mg	38g
Iced Chai Latte (Large)	270	38g	38g	0g	9g	9g	25mg	125mg	38g
Iced Vanilla Latte (Large)	300	45g	45g	0g	9g	9g	25mg	140mg	42g
Vanilla Latte (Large)	300	45g	45g	0g	9g	9g	25mg	135mg	42g
Caffe Milano (Large)	320	48g	48g	0g	10g	10g	25mg	150mg	45g
Iced Caffe Milano (Large)	320	48g	48g	0g	10g	10g	25mg	150mg	45g
Caramel Macchiato (Large)	330	51g	51g	0g	10g	10g	30mg	170mg	48g
Iced Caramel Macchiato (Large)	330	51g	51g	0g	10g	10g	30mg	170mg	48g
Iced Mocha Latte (Large)	400	64g	64g	0g	11g	11g	25mg	160mg	61g
Mocha Latte (Large)	400	64g	64g	0g	11g	11g	25mg	160mg	61g
Hot Chocolate (Large)	440	66g	66g	0g	12g	15g	40mg	160mg	65g

Beverages


Caffeine Free Diet Coke (Large)	5	0g	0g	0g	0g	0g	0mg	35mg	0g
Coke Zero (Large)	5	0g	0g	0g	0g	0g	0mg	20mg	0g
Diet Coke (Large)	5	0g	0g	0g	0g	0g	0mg	35mg	0g
Sprite Zero (Large)	10	0g	0g	0g	0g	0g	0mg	20mg	0g
Vitamin Water Zero - Squeezed (Large)	10	0g	0g	0g	0g	0g	0mg	10mg	0g
Vitamin Water Zero - XXX (Medium)	5	0g	0g	0g	0g	0g	0mg	0mg	0g
Iced Black Tea (Large)	10	3g	3g	0g	0g	0g	0mg	30mg	0g
Orange Juice (Large)	220	51g	52g	1g	3g	0g	0mg	5mg	50g
Powerade Mountain Blast (Large)	230	57g	57g	0g	0g	0g	0mg	210mg	57g
Fuze Raspberry Iced Tea (Large)	240	66g	66g	0g	0g	0g	0mg	30mg	0g
Strawberry Lemonade (Medium)	300	77g	77g	0g	0g	0g	0mg	20mg	73g
Sweet Tea (Large)	340	88g	88g	0g	0g	0g	0mg	30mg	85g
Homestyle Lemonade (Large)	390	103g	103g	0g	0g	0g	0mg	0mg	97g
Coke (Large)	390	104g	104g	0g	0g	0g	0mg	10mg	104g
Sprite (Large)	390	104g	104g	0g	0g	0g	0mg	85mg	104g

The basics of ordering Keto at Au Bon Pain

Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.
Ketchup has a lot of sugar, so while it may not knock you out of ketosis, it is typically not recommended on a keto diet.
Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].
The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Au Bon Pain menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Au Bon Pain. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Baked Goods restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

Everything Keto at Au Bon Pain

Net Carbohydrate Limit

Net Carbohydrate Limit

Soups

Breakfast Sandwiches

Sandwiches

Hot Lunch Bar

Croissants

Cold Lunch Bar

Bagels & Spreads

Breads

Snacks & To Go

Smoothies

Muffins

Scones

Yogurt

Cookies & Desserts

Salads

Wraps

Oatmeal

Harvest Hot Bowls

Danish

Hot Breakfast Bar

Salad Dressings

Coffee & Espresso

Beverages

The basics of ordering Keto at Au Bon Pain

What Counts as Keto?

What Restaurants are Keto Friendly?

Chipotle

Chick-fil-A

Panera Bread

P.F. Chang’s

Texas Roadhouse

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

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