Low FODMAP at Panera Bread - Complete Ordering Guide

Quick Summary

Panera Bread has limited low FODMAP options since their focus is bread and baked goods. However, you can create safe meals through careful customization. The key is building custom salads with safe ingredients and bringing your own dressing, or ordering plain eggs for breakfast.

Best bets: Custom salads with plain grilled chicken (request unseasoned), steel cut oatmeal with berries, plain eggs with bacon

Always avoid: All breads (including sourdough), all soups and pastas, standard grilled chicken marinade, all Panera salad dressings

How to Order

When ordering at Panera Bread, follow these tips:

1. Use the app or kiosk for customization - Makes it easier to build exactly what you need without overwhelming staff
2. Request plain, unseasoned proteins - The default grilled chicken contains garlic and onion powder in the marinade
3. Bring your own low FODMAP dressing - ALL Panera dressings contain garlic and onion, even the vinaigrettes
4. Build custom salads - Start with a greens base and add only safe vegetables, proteins, and toppings
5. Ask about ingredients - Don’t assume items are safe based on appearance alone

Staff Communication Tips

Here’s a simple way to explain your needs:

“I have a digestive condition and need to avoid garlic, onion, wheat, and certain seasonings. Can I get grilled chicken prepared completely plain with no marinade or seasoning? Also, I’ll need to skip the dressing and use my own.”

If ordering a custom salad in person, be specific: “I need a custom salad with romaine lettuce, plain grilled chicken with no seasoning, cucumber, tomatoes, carrots, and feta cheese. No dressing, no croutons, no onions.”

Breakfast Strategy

Panera breakfast can work with these strategies:

• Eggs are your friend: Order egg or egg white, add cheese if you tolerate lactose
• Safe proteins: Bacon and steak sausage are generally safe
• Skip the bread: All bagels and breads are high FODMAP
• Oatmeal option: Steel cut oatmeal with berries and pecans (avoid honey, granola, cinnamon crunch topping)
• Avoid avocado: While trendy, avocado is high FODMAP in larger servings

Lunch and Dinner Strategy

The reality: Panera’s core menu (soups, sandwiches, pastas) is not low FODMAP friendly. Your options are:

Custom Salads Only

• Start with greens: romaine, arugula, kale, radicchio
• Add safe vegetables: tomatoes, cucumber, peppers, carrots, olives, pepperoncini
• Add safe fruits (small amounts): strawberries, blueberries, mandarin oranges
• Protein options: Plain grilled chicken (no seasoning), hardboiled egg, bacon, quinoa
• Cheese: Feta, cheddar (lower lactose)
• Critical: Bring your own dressing OR request only olive oil, vinegar, and lemon juice

Sides

• Kettle cooked potato chips (just potatoes, oil, salt)
• Banana
• Summer fruit cup (verify current ingredients)

What Makes Panera Challenging

• All breads: Even their famous sourdough is not slow-fermented and contains fructans
• All soups: Every soup contains garlic, onion, or both
• All dressings: Even vinaigrettes contain dehydrated garlic and onion powder
• Marinated proteins: Default grilled chicken has high FODMAP marinade
• Limited customization: Unlike build-your-own concepts, Panera’s menu is pre-designed

Cross-Contamination Warning

Panera does NOT have a dedicated gluten-free kitchen. All food is prepared in the same space, creating cross-contamination risk. If you have celiac disease or severe wheat allergies, Panera may not be safe for you.

Drinks

Safe Options:

• Black coffee or tea (no sweeteners)
• Coffee with almond milk or oat milk (if available)
• Blood orange lemonade

Avoid:

• Agave lemonade (agave is high FODMAP)
• All smoothies (high FODMAP fruit bases)
• Drinks with honey
• Drinks with artificial sweeteners

Pro Tips

1. Order online or use kiosks - Easier to customize without pressure
2. Bring your own low FODMAP dressing - This is essential for salads
3. Don’t assume sourdough is safe - Panera’s sourdough is not slow-fermented
4. Check portion sizes - Even safe foods can become high FODMAP in large amounts (e.g., almonds limited to 10)
5. Verify ingredients - Menu items can change; always ask if unsure

Allergen Menu Notes

Panera provides detailed allergen information that can help identify some FODMAP triggers. Their allergen guide lists the top 9 FDA-identified allergens including wheat, milk, soy, and eggs.

Note: Allergen menus focus on the top 8-9 allergens, NOT FODMAPs specifically. They won’t catch garlic, onion, honey, or other FODMAP triggers.

Check their allergen information for detailed ingredient lists. You can also download PDF allergen guides from their website.

Similar Restaurant Guides

Looking for more fast-casual options? Check out these similar restaurants:

• Chipotle (better customization options)
• Qdoba (build-your-own bowls)
• Sweetgreen (salad-focused)

Last verified: January 15, 2025. Menu items and ingredients can change. Always confirm with restaurant staff and bring your own low FODMAP dressing for salads.