Low Carb & Keto Greggs Options: What to Order on a Low Carb Diet
Greggs is famous as a traditional flour-based bakery, which makes following a strict ketogenic or low-carbohydrate diet difficult at first glance. However, by targeting egg-and-meat breakfast items, fresh salads, and soups, you can easily keep carbohydrates under control. Here is the full breakdown of carb counts across the menu.
Key takeaways
- Choose the Chicken Caesar Salad with Egg (15g carbs) over any baguette (56g-73g carbs) to keep your net carbs within low-carb boundaries.
Direct Answer: What Are the Lowest Carb Items at Greggs?
The single lowest carbohydrate item on the lunch menu is the Side Salad at just 1.7g of net carbs and 14 calories.
For a substantial protein lunch, the Chicken Caesar Salad with Egg contains only 15g of carbohydrates while delivering 28g of protein and 31g of satiating fats. In contrast, standard sandwiches contain 36g to 49g of carbs, and crusty baguettes contain 56g to 73g of carbs.
Carbohydrate Breakdown of Main Menu Items
Compare the carbohydrate and sugar content of lunch meals and savouries:
| Item Name | Total Carbs | Sugars | Protein | Calories | London Price |
|---|---|---|---|---|---|
| Side Salad | 1.7g | 1.6g | 1.1g | 14 kcal | Varies |
| Chicken Caesar Salad with Egg | 15.0g | 2.8g | 28.0g | 454 kcal | £5.10 |
| Vegan Roll Pork-Free | 21.0g | 0.7g | 11.0g | 308 kcal | £1.60 |
| Sausage Roll (Standard) | 24.0g | 0.0g | 9.1g | 347 kcal | £1.60 |
| Chicken Rolls | 25.0g | 0.0g | 8.5g | 305 kcal | £1.60 |
| Steak Bake | 29.0g | 0.0g | 15.0g | 411 kcal | £2.70 |
| Chicken Bake | 30.0g | 1.2g | 13.0g | 420 kcal | £2.65 |
| Cheese Sandwich | 36.0g | 4.6g | 14.0g | 308 kcal | £1.80 |
| Ham Sandwich | 37.0g | 4.5g | 15.0g | 258 kcal | £1.80 |
| Mexican Chicken Baguette | 73.0g | 17.0g | 28.0g | 492 kcal | £4.45 |
Keto Ordering Tips at Greggs
If you are following a strict ketogenic diet (<20g net carbs daily), stick to black coffee or espresso shots (0g-1g carbs), pair a Chicken Caesar Salad without croutons with an extra boiled egg pot where available, and avoid all pastry bakes and bread rolls.
Frequently Asked Questions
How many carbs are in a Greggs sausage roll?
A standard Greggs Sausage Roll contains 24g of carbohydrates (with 0g sugar) derived entirely from the wheat flour in the puff pastry. The Vegan Sausage Roll contains 21g of carbohydrates.
Is Greggs Tomato Soup low-carb?
Greggs Tomato Soup contains 25g of total carbohydrates per serving, making it moderate in carbs but not strictly suitable for very low-carb ketogenic diets.
Sources
- greggs.com (main reference for this guide)
- Greggs' published nutritional information and allergen guide, for calories and allergens (see our data sources)
- Prices: the public Greggs Click + Collect menu for named shops and dates (see pricing methodology)
