What’s Keto at Popeyes Chicken? Find Out What to Order.


Sometimes you’re on the street and simply need one thing fast and scrumptious to sit down and revel in. There are loads of quick meals choices to select from, however Popeyes is certainly a flavorful one! This fried rooster joint does have a couple of low carb choices so you will get your rooster and revel in it on the go!

yellow popeyes building with red awnings

Popeyes Overview

When you consider Popeyes you most likely consider fried rooster. That is their important and finest promoting level, nonetheless they do have a secret keto pleasant merchandise it’s possible you’ll not learn about. The blackened rooster tenders at Popeyes are an actual low carb deal with!

Keto Meal Options at Popeyes

Popeyes doesn’t have many keto choices, however the ones the do have are fairly tasty! We’ll focus on the low carb choices from sauces and meat, to sides and drinks.

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Low Carb Blackened Chicken Tenders

These low carb blackened tenders are an ideal keto choice for these wanting a hefty serving of meat. Their blackened rooster tenders are excessive in protein and decrease in fats so you may add within the fats macros along with your favourite sauces. They are coated of their signature blackened rooster seasoning after which fried to crispy perfection. Don’t let the phrase fried scare you although. These blackened tenders are a breading free low carb choice excellent in your ketogenic eating regimen.

What are the Macros?

Macros will all the time fluctuate a bit based mostly on the scale of blackened tenders you get, however for a fundamental measurement:

A Three Piece Blackened Tenders Has: 170 energy, 2 grams of fats, 2 grams of carbs, and 26 grams of protein.

A 5 Piece Blackened Tenders Has: 283 energy, Three grams of fats, Three grams of carbs, and 43 grams of protein.

A 10 Piece Blackened Tenders Has: 566 energy, 6 grams of fats, 6 grams of carbs, and 86 grams of protein.

To be aware these are the whole carbs and web carbs. Even with out breading these blackened rooster tenders have 2-6 grams of carbs. That is as a result of all of the spices within the blackened seasoning add up to create the carb rely. We advocate if you’re consuming carnivore to get the 5 piece or 10 piece blackened rooster tenders choice as a meal. If not, you might have considered trying to get the smaller order of rooster tenders and pair it with one other low carb choice.

three piece blackened chicken tenders meal from popeyes

Low Carb Sides at Popeyes

Sadly there should not too many low carb choices at this fried rooster joint. They are identified for biscuits and mashed potatoes with gravy, two issues which can be positively not keto. There is a hidden gem within the rooster sandwich world that’s Popeyes although, inexperienced beans. Popeyes is understood for his or her flavorful sluggish cooked inexperienced beans and turkey bacon. While it won’t be essentially the most thrilling low carb aspect ever, keto at Popeyes remains to be potential.

Most fried rooster quick meals eating places may have some form of inexperienced bean aspect dishes. To make a stable keto meal pair an everyday aspect of inexperienced beans with a Three piece of the blackened rooster tenders.

Per Regular Order of Green Bean and Bacon: 40 Calories, 1.5 grams of fats, 6 grams of carbs, 2 grams of fiber, four grams of NET CARBS, and a couple of grams of protein.

Keto Meal of three Blackened Chicken Tenders + Bacon Green Beans: 210 energy, Three.5 grams of fats, Eight grams of carbs, 6 grams of NET CARBS, and 28 grams of protein.

They could not have a ton of aspect dishes, however their minimal grams of carbs within the inexperienced beans and rooster work effectively for a keto dieter. Stay robust and say no to the rooster sandwich and a biscuit 😆.

Keto Drink Options

You will certainly need to keep away from sugary sodas and drinks on a keto eating regimen which begs the query, “What can I drink at Popeyes on keto?” Popeyes low carb drink choices are excellent for these choosing up some quick meals rooster, however need to keep away from the carbs.

Soda and Bubbles

For these trying to get their candy carbonated repair on a low carb keto eating regimen, Popeyes has you lined. Popeyes carries each eating regimen Coke and eating regimen Pepsi. No matter which staff you’re on you’ll have each choices on their menu.

Regular Drink Menu

Obviously they may have water, however in addition they have the addition of iced tea. Iced tea could be purchased sweetened or unsweetened there, nonetheless the keto menu choice is unsweetened. If you need to order a sweeter drink menu merchandise, attempt bringing 1-2 packets of stevia to combine in along with your plain tea and ask for a lemon wedge to go together with it.

The Sauce Menu

Menu is just not an exaggeration. This quick meals rooster restaurant has an entire menu only for sauces. Only some are okay for a keto eating regimen although, so it’s finest to discuss what it is best to search for in a sauce first. The menu ranges from candy and spicy choices, to creamy conventional ones. Whatever you favor along with your rooster, we’re going to break down the general finest sauces for keto at Popeyes.

Picking a Sauce

None of the sauces at quick meals eating places shall be superb. Most have numerous added sugars and low-cost oils. Low high quality oils excessive in omega sixes may cause irritation and mess along with your keto eating regimen(1). The sauces with the least web carbs shall be ones you carry your self, however we all know not everybody needs to do this. That is why we ranked their sauces from finest to worst based mostly on carb counts and sugar under so you may choose your favourite.

three different sauces on a cutting board with herbs

From Best Sauce to Worst…

We’ll present carb counts in addition to web carbs so you may breakdown what’s actually going into every packet of sauce. Each of those sauces are available 1 ozpackets:

The Best Sauces

Blackened Ranch- The blackened ranch is a flavorful tackle conventional ranch. It’s low in carbs and excessive in fats excellent for a low carb eating regimen: 118 energy, 13 grams of fats, 2 grams of carbs, 2 grams of web carbs, and 1 gram of protein.

Buttermilk Ranch- This is the usual low carb sauce everyone knows and love. It pairs nice with rooster and even higher along with your strict keto eating regimen 😉 : 150 energy, 15 grams of fats, Three grams of carbs, Three grams of web carbs, and zero grams of protein.

Mardi Gras Mustard- A mustard based mostly sauce nice for individuals who desire a extra flavorful dipping companion: 75 energy, 9 grams of fats, 5 grams of carbs, 1 gram of fiber, four grams of web carbs, and 1 gram of protein

The Worst Sauces

Here’s the place it begins to go south (no pun meant), keep away from these sauces:

Bayou Buffalo: 70 energy, zero grams of fats, 16 grams of carbs, 16 grams of web carbs, and a couple of grams of protein

BoldBQ: 220 energy, 15 grams of fats, 10 grams of carbs, 10 grams of web carbs, 1 gram of protein

Sweet Heat: 70 energy, zero grams of fats, 19 grams of carbs, 19 grams of web carbs, and zero grams of protein

Creole Cocktail: 30 energy, zero grams of fats, 7 grams of carbs, 7 grams of web carbs, zero grams of protein

The dipping sauces menu could be a difficult one to navigate, however don’t fear. This information was designed to show you how to discover the most effective low carb menu choices to order the subsequent time you’re at Popeyes.

What to Avoid at Popeyes

Run forest run, these are a number of the worst menu objects at Popeyes that you will have to keep away from at all prices. They should not low carb, full of sugar and grain, and worse, may even trick you into pondering their keto!

Meal Options NOT to Order

If we listed particular objects to not order it might virtually be their complete menu. So as an alternative we’ll discuss a number of the hottest menu objects, and WHY to skip them.

  • Fried Chicken Sandwich- It is finest to not order something on the menu with breading. This merchandise particularly although won’t solely have breading on the rooster, but in addition breading on prime of their unique rooster’s breading by including a bun.
  • Fried Chicken Leg, Wings, ect.- These as soon as once more have breading that you’ll not need to eat. While the wings could also be decrease carb 7-Eight grams, that’s per piece. Most individuals will eat Three-5 rooster wings a bit. Wings and legs are simply one other considered one of many fried rooster items to keep away from.

There are important classes to avoid- bread and breading, however that’s not to say one is any worse than the opposite. Both are all the time going to be unhealthy for a keto eating regimen, so don’t be afraid to ask the employees if you’re involved about any merchandise having breading.

If you might be transitioning to keto an excellent first step could be to ask the Popeyes for a rooster sandwich with out the bun, or simply order blackened tenders and just one piece of standard rooster. This manner you skip the carbs by ordering with out the bun, however nonetheless don’t really feel disadvantaged throughout your transition to keto. Breading even with out the bun is NOT KETO, but it surely’s a step in the correct path and that’s a great way to start.

Sides NOT to Order

Just just like the bun above you’ll need to skip that oh so scrumptious complementary biscuit. Most of the perimeters at Popeyes won’t work for keto. The finest keto aspect is the inexperienced beans and bacon. Everything else is wheat, potatoes, and sugar. In abstract you’ll need to cross on the:

  • Red beans and rice
  • Biscuits
  • Cajun fries
  • Mashed Potatoes and Gravy
  • Cajun Rice

All these menu merchandise sides are positively not okay on a keto eating regimen. There is one menu merchandise lacking from our checklist although, and that’s coleslaw…

A Sneaky Side

Now that you understand the one okay aspect is inexperienced beans i’m certain you’re questioning why you may’t have coleslaw too. A daily sized serving of coleslaw at Popeyes has a whopping 220 energy, 19 grams of carbs, and 15 grams of sugar! Coleslaw could seem keto however at Popeyes it’s something however.

Final Menu Items to Skip

It’s apparent you’ll want to keep away from the desserts and sugary sodas at all prices. Incase you’re even contemplating a deal with, their Mardi Gras Cheesecake alone has 32 grams of carbs (31 grams of web carbs) and 22 grams of sugar!

You’ll additionally need to cross on a few of their not so low carb rooster dipping sauces. Avoid the Creole Cocktail, Bayou Buffalo, Sweet Heat, and BoldBQ.

Tips for Ordering at Popeyes

If you’re prepared to place your order at Popeyes, listed here are a couple of ideas to make it go easily:

  1. Go in with confidence. While they aren’t used to individuals ordering rooster that isn’t fried, maintain your floor. You may have to be affected person because it may take a bit of additional time for the rooster to cook dinner, however it is best to get it with none points.
  2. Patience is essential. Again their blackened rooster isn’t the norm so it isn’t all the time available. They may have to cook dinner some up because the shelf time is shorter on this recent rooster product.
  3. Speak clearly and make sure to make clear. If you might be somebody who is aware of you’ll eat a biscuit in the event that they put it within the field, clearly say “please leave out the biscuit I avoid gluten.” This manner they may merely go away it out solely and you’ll get pleasure from your rooster and inexperienced beans in peace.
  4. Get in a fats supply. Whether that be a low carb sauce along with your rooster, or to add butter in your inexperienced beans. Make certain the meal you order has loads of fats to maintain your keto macros robust.

Popeyes low carb menu choices aren’t troublesome to order, simply stick to your floor and don’t allow them to provide the biscuit, or it might simply disappear into your abdomen…

More Ways to Order Keto

Are you a quick meals fanatic who simply loves the on the go connivence, however is trying to eat slightly more healthy? Check out our menu and restaurant guides on how to order at a number of the hottest quick meals joints.

  • Order Low Carb at Starbucks: If you’re keen on your mid day choose me ups try our order information for a number of the finest keto drinks at Starbucks!
  • Keto at Taco Bell: If you don’t know what to order off the menu at taco bell try our complete information all about the most effective low carb choices at Taco Bell.
  • Chick- Fil- A: If you learn this Popeyes publish you’re most likely a rooster fanatic like us. Chicken by no means tastes pretty much as good because the recent reduce nuggets from Chick- Fil- A. Get your rooster order repair with the assistance of this menu information.

We have tons extra restaurant guides for all of your favourite sit down and quick meals eating places. Check out extra restaurant guides on our weblog to discover your favourite restaurant’s keto menu.

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