Cafe Zupas offers an exclusive range of globally-inspired soups, salads, bowls, and sandwiches. The food is prepared right in front of your eyes the moment you place your order. They call it “slow food that is served fast”, which makes a lot of sense actually!
If you’ve landed on this page, I’m sure you are a low-carb enthusiast.
So what’s keto-friendly at Café Zupas?
You can order their protein bowls and steaks for as little as 8g of net carbs. The Avocado Chicken chop comes with 10g of net carbs and 33g of fat, which is a great fat-to-carb ratio for an outdoor meal. The best part is that you can choose your own customizations for soups, sandwiches, bowls, salad, and sides.
Back in 2019, Cafe Zupas launched six new protein bowls which came out as a delight for low-carb enthusiasts. Steak and chicken have negligible carbs and you can pair them with any veggie or light sauce to enjoy a wholesome keto meal.
However, since the restaurant offers so many customizations, you may fall victim to hidden carbs. (Even soups have a ton of carbs due to added thickeners!)
In this article, I’ll take you through the best keto strategies for Cafe Zupas. We’ll not just look at what to eat, but also throw light on what you must strictly avoid.
So let’s begin!
How To Survive Keto at Cafe Zupas
With an emphasis on traditional kitchen food prepared right from scratch, Cafe Zupas offers you unique choices much different than your usual restaurants. They boast of a wide variety of homemade salads, sandwiches, and soups made daily from ingredients and flavors of top-notch quality from the world over.
In addition, the food is always whole, healthy, and real, made with consideration and care. In other words, it’s slowly and carefully crafted but delivered quickly. (as against the fast-food chains that use old and frozen stuff!)
Cafe Zupas is often equated with Newk’s Eatery, as both these chains offer fresh food with an emphasis on health. Whether you are cutting down carbs or just looking for a low-cal meal, this open-source kitchen won’t disappoint you.
Their Executive Chef Ethan says “We truly believe there is a dish for everyone, including the health-conscious, the picky eater, and the indulgent palate.”
For those on the keto diet, they have a huge variety in terms of bowls and salads. The Protein Bowls, for example, Garden Protein, Mediterranean Protein, Southwest Protein, and many others have less than 15g of net carbs. It means you can enjoy a filling and wholesome meal without worrying about carb overload.
Opt for a meal without dressing and then add the sauces sparingly (the keto gods are watching you!). Sherry Vinaigrette and Thai Peanut sauce are the least-carb dressings having just 2g net carbs.
Feel free to add lots of fatty meat and veggies to your bowls. Here are a few to help you out:
Low-Carb Toppings
- Apples
- Artichoke
- Avocado
- Black olives
- Blueberries
- Cheddar Cheese
- Baby Cucumbers
- Edamame
- Eggs
- Peppers
- Red Onion
- Sour Cream and all varieties of cheese
Furthermore, some members of the Salads are keto-friendly by default. To illustrate, Avocado Chicken Chop with Ranch Dressing, California Cobb with Ranch Dressing, to mention but a few, are well within the limit for ketosis.
The Soups section also has a good number of keto-friendly options. Chicken Enchilada Chili, Chicken & Vegetable, Lobster Bisque, and others contain well below 15 grams of net carbs. But sadly, a soup can never be as fulfilling as a bowl of steak.
Right? Not really! Let me introduce you to the Soup Mix-Ins at Cafe Zupas – these carb-less toppings will turn this appetizer into a full-fledged meal. Bacon, Cheddar Cheese, Fontina Cheese, and Sour Cream are some of the 0-carb items.
Watch out for tortilla strips though! That crunch sure as hell tastes delicious. But with 10g of carbs per serving, you are better off without it!
Here are some other items that you should steer clear of:
- Quinoa
- BBQ Chicken (sugary sauce!)
- Chipotle Chicken
- All sandwiches – Bread is the biggest keto enemy
- Chips & Bread
- All kinds of desserts
- Egg Noodles and Tortilla Strips
- Pasta
So without wasting any more time, let’s go into the nitty-gritty of the top keto-friendly options available at Cafe Zupas. Like I said before, variety is the second name of this restaurant.
Consequently, this is not an exhaustive list but what is best suited to keep you on track keto-wise! Feel free to use your own creativity and experiment with different low-carb ingredients.
READ: Papa Murphy’s FULL Keto Guide
Cafe Zupas Keto-Friendly Options
#1. Garden Protein
- Carbs: 11g
- Fiber: 4g
- Net Carbs: 7g
- Total Fats: 48g
- Protein: 19g
- Calories: 540 Kcal
This protein bowl contains Cage-Free Egg, Baby Butter Lettuce, Cage-Free Chicken, Crispy Bacon, Fresh Herb Broccolini, Fontina Cheese With Sherry Vinaigrette, Tomatoes, Sliced Avocado, and Baby Cucumbers. It’s so delicious that you’ll ask for another bowl.
#2. Mediterranean Protein
- Carbs: 15g
- Fiber: 4g
- Net Carbs: 11g
- Total Fats: 17g
- Protein: 15g
- Calories: 280 Kcal
This bowl is made healthy and fresh from Cage-Free Chicken, Avocado Herb Dressing, Artichoke Hearts, Cage-Free Eggs, Watermelon Radish, Grape Tomatoes, Kalamata Olives, Baby Cucumbers & Goat Cheese, and Baby Kale & Greens. It comes highly recommended for a healthy and tasty lunch.
#3. Southwest Protein
- Carbs: 13g
- Fiber: 4g
- Net Carbs: 9g
- Total Fats: 34g
- Protein: 15g
- Calories: 450 Kcal
With just 9g of net carbs, SouthwestProtein comes in handy, not just keto-friendly but mouth-watering as well. Having Baby Butter Lettuce, Sliced Avocado, Braised Pork, Pickled Red Onions, Tri-Color Peppers, Bacon With Chipotle Ranch Tomatoes, and Fontina Cheese as its core components, Southwest Protein is worth every hype.
#4. Steak Cobb with Blue Cheese Dressing
- Carbs: 11g
- Fiber: 4g
- Net Carbs: 7g
- Total Fats: 29g
- Protein: 18g
- Calories: 380 Kcal
This protein bowl is a mixture of Baby Butter Lettuce, Cage-Free Egg, Marinated Steak, Pickled Red Onions, Sliced Avocado, Tomatoes, Bacon with Blue Cheese, and Baby Cucumbers. It ranks very high on my favorite menu options, and what’s best is its high calories to keep you energized. All these, while well within the keto limits.
ALSO READ: Keto Options at Saltgrass Steakhouse
#5. Steak Cobb with Ranch Dressing
- Carbs: 11g
- Fiber: 4g
- Net Carbs: 7g
- Total Fats: 30g
- Protein: 16g
- Calories: 390 Kcal
This dressing is an excellent mix of Baby Butter Lettuce, Cage-Free Egg, Marinated Steak, Pickled Red Onions, Sliced Avocado, Tomatoes, Bacon with Ranch Cheese, and Baby Cucumbers. Its meager 7g carbs make it a go-to keto-friendly bowl.
#6. Avocado Chicken Chop with Ranch Dressing
- Carbs: 14g
- Fiber: 4g
- Net Carbs: 10g
- Total Fats: 33g
- Protein: 17g
- Calories: 420 Kcal
Among the salads, this comes highly rated owing to the chicken flavor. It is made up of Baby Butter Lettuce, Sliced Avocado, Cage-Free Chicken, Fresh Herb Broccolini, Tomatoes, Sugar Snap Peas, Baby Cucumbers, Applewood-Smoked Bacon With Ranch Dressing, and Fontina Cheese. This is so yummy that I reckon you’ll savor its tastiness. Thank me later.
#7. California Cobb with Ranch Dressing
- Carbs: 11g
- Fiber: 3g
- Net Carbs: 8g
- Total Fats: 31g
- Protein: 19g
- Calories: 410 Kcal
California Cobb Salad will surely make you ask for more. Being a mixture of Cage-Free Chicken, Applewood-Smoked Bacon, Baby Butter Lettuce, Cage-Free Eggs, Edamame, Black Olives, Grape Tomatoes, Goat Cheese, Sliced Avocado, and Buttermilk Ranch, you’ll relish every bite.
#8. Chicken Enchilada Chili
- Carbs: 11g
- Fiber: 2g
- Net Carbs: 9g
- Total Fats: 23g
- Protein: 6g
- Calories: 180 Kcal
Who doesn’t enjoy freshly made soup with chicken flavor? Chicken Enchilada Chili is made of Red & Green Enchilada Sauce, Corn Tortillas, Cheddar Cheese, Roma Tomatoes, Fire-Roasted Corn, Black Beans, Cumin & Grilled Chicken. Trust me when I say this dish drips tastiness with class.
#9. Chickpea & Vegetable
- Carbs: 9g
- Fiber: 2g
- Net Carbs: 7g
- Total Fats: 3.5g
- Protein: 2g
- Calories: 60 Kcal
Chicken & Vegetable soup comes highly recommended for keto enthusiasts who are vegetarians. Therefore if you belong to this category, I need not go further.
#10. Lobster Bisque
- Carbs: 10g
- Fiber: 1g
- Net Carbs: 9g
- Total Fats: 69g
- Protein: 3g
- Calories: 350 Kcal
Hello all Lobster lovers, this soup is for you. Having Lobster, Roma Tomatoes, Fennel, Carrots, Celery, Herbs, Onions, & Spices In A Creamy Broth, this dish is truly something else.
#11. Mushroom Bisque
- Carbs: 10g
- Fiber: 1g
- Net Carbs: 9g
- Total Fats: 46g
- Protein: 2g
- Calories: 250 Kcal
This special soup is also recommended for keto enthusiasts and vegetarians. It’s prepared healthy and palatable, having just 9g of carbs. The main ingredients include; Cremini, White Button Mushrooms, Shiitake, Leeks, Celery & Onions In A Roasted Vegetable Broth & Cream.
#12. Roasted Red Pepper & Lobster
- Carbs: 9g
- Fiber: 1g
- Net Carbs: 8g
- Total Fats: 73g
- Protein: 3g
- Calories: 360 Kcal
This tasty soup is made of Fire Roasted Red Bell Peppers, Lobster, Chipotle Peppers, Onions, Chopped Garlic, Celery, and Spices In Creamy Broth. You should try this one out with just 8g of net carbs.
#13. Kid’s Soup-Chicken Enchilada Chili
- Carbs: 8g
- Fiber: 1g
- Net Carbs: 7g
- Total Fats: 9g
- Protein: 5g
- Calories: 130 Kcal
This Kid’s combo contains just 7g of net carbs and the same ingredients as the Chicken Enchilada Chili mentioned earlier. It’s so tasty that I bet it’ll make your day.
#14. Kid’s Soup-Chicken Noodle
- Carbs: 16g
- Fiber: 1g
- Net Carbs: 15g
- Total Fats: 2.5g
- Protein: 8g
- Calories: 110 Kcal
This tasty Kid’s combo is made of Grilled Chicken, Celery, Carrots, Onions, Spices & Herbs In A Light Chicken Broth. It is served over Egg Noodles. Yummy right? Yeah, I know.
#15. Kid’s Soup-Chickpea & Vegetable
- Carbs: 5g
- Fiber: 1g
- Net Carbs: 4g
- Total Fats: 1g
- Protein: 1g
- Calories: 35 Kcal
This Kid’s variant has the same ingredients as that mentioned earlier. The difference is in the net carb, which is just 4g. An excellent choice for your ketosis.
#16. Kid’s Soup-Lobster Bisque
- Carbs: 8g
- Fiber: 1g
- Net Carbs: 7g
- Total Fats: 26g
- Protein: 2g
- Calories: 260 Kcal
This Lobster Bisque variant has just 7g net carbs compared to the 9g of the one mentioned above. This Kid’s combo is a perfect keto option with the same ingredients and taste.
Conclusion
Thanks to Cafe Zupas, you can now have freshly prepared meals that are also low in carbs. Choose any bowl or salad and opt for low-carb dressings like blue cheese or buttermilk ranch sauce. Load up on extra protein to fill up your appetite without extra carbs.
Also Read: Is Fennel Keto-Approved?