Dante Carrillo
The ketogenic diet is a popular low-carbohydrate diet that has been shown to lead to dramatic weight loss and improve risk factors for heart disease. Fast food is usually not the first choice for those on a keto diet, but some fast-food chains do offer keto-friendly options. KFC, for example, offers grilled chicken with zero carbs per piece, as well as sides like green beans and coleslaw that are also low in carbs. Fried chicken from KFC can also be keto-friendly, with some sources citing the carb count per piece at 4.2 grams, while others state 8-11 grams.
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What You'll Learn
KFC's Original Recipe Chicken contains 4.2g of carbs per piece
This relatively low carb content means that, in moderation, the Original Recipe Chicken could be considered keto-friendly. For example, one source states that their daily limit of carbs while on keto is 25g, and that eating up to three pieces of the Original Recipe Chicken would still be within this limit.
However, it's worth noting that the breading on KFC's chicken is essentially flour, which is high in carbs. As such, some sources suggest that homemade chicken, breaded with keto-friendly alternatives such as almond flour or pork rinds, is a healthier option.
Additionally, KFC's grilled chicken is a lower-carb option, with each piece containing 0g of carbs. Sides such as green beans and coleslaw are also lower in carbs, making them potentially better choices for those on a keto diet.
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Grilled chicken is a low-carb option at KFC
KFC might not seem like an obvious choice for a low-carb meal, but it is possible to keep your carb content in check with some adjustments.
If you're following a keto diet, you can make a meal at KFC more well-rounded by adding a side of green beans, which is the only side that aligns with a keto diet. You could also order a breakfast sandwich without the bread and enjoy the fillings, such as eggs, cheese, and meats.
It's important to note that nutritional information can vary, and it's always a good idea to check the carb counts for yourself. Additionally, while KFC can offer some low-carb options, homemade food is generally considered a healthier choice.
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Avoid high-carb sides like hash browns and biscuits
KFC might not seem like the most obvious choice for a low-carb meal, but it is possible to eat there while adhering to a keto diet. The key is to focus on grilled options and avoid carb-heavy sides, like hash browns and biscuits.
Hash browns and biscuits are typically found on the breakfast menu at KFC, and they are both high in carbohydrates. Hash browns, for example, are made from shredded potatoes, which are naturally high in carbs. Biscuits, on the other hand, are a type of bread product, and bread is well known for its high carbohydrate content.
If you're on a keto diet, it's important to be mindful of your carb intake, as the ketogenic diet is specifically designed to be low-carbohydrate. This means that hash browns and biscuits are not ideal choices for a keto-friendly meal.
However, there are still ways to enjoy KFC while on a keto diet. For breakfast, you could opt for scrambled eggs, bacon, or a breakfast sandwich without the bread. You can also request customisations to suit your keto diet, such as removing the bun or bread from your meal.
When it comes to chicken, the grilled chicken at KFC is a better option than the Original Recipe Chicken, as it contains zero carbs per piece. The breading on the Original Recipe Chicken contains around 4.2 grams of carbs per piece, according to nutritional information on the KFC website. However, the size of the pieces can vary, so this number may not always be accurate.
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You can make keto-friendly breading at home with almond flour
KFC might not seem like the most obvious choice for a low-carb keto meal, but there are ways to make it work. While the breading on KFC chicken is full of carbs, each piece contains only 4.2 grams of carbs, so it is possible to have a couple of pieces without exceeding your daily limit of 25 grams of carbs.
However, if you're looking for a keto-friendly breading option, you can make it at home using almond flour. Almond flour bread is a great substitute for regular bread and can be used for toast, sandwiches, and more. Here's a recipe for keto-friendly breading using almond flour:
Ingredients:
- Blanched almond flour (not almond meal)
- Salt
- Baking soda
- Eggs (room temperature)
- Extra virgin olive oil or avocado oil
- Maple syrup
- Apple cider vinegar or white wine vinegar
- Xanthan gum (optional)
- Oat flour (optional)
- Cinnamon (optional)
- Toasted almond slices (optional)
- Walnuts (optional)
Instructions:
- In a small bowl, combine the almond flour, baking soda, and salt.
- In a large bowl, lightly beat the eggs and whisk in the oil, maple syrup, and vinegar until smooth.
- Mix the dry ingredients into the wet ingredients until incorporated and thick.
- Transfer the batter to a loaf pan or a lined pan.
- Bake for 30-40 minutes or until golden on top or a toothpick/skewer comes out clean.
- Cool the loaf for 10 minutes in the pan, then remove it to a cooling rack for another 20 minutes.
- Slice and enjoy as sandwich bread, avocado toast, or with honey and butter.
- Store leftovers in an airtight container in the fridge for up to 2 weeks.
You can also use this almond flour breading to coat chicken cutlets for a keto-friendly fried chicken option. Simply sprinkle salt and almond flour on both sides of the chicken slices, dip them in beaten eggs, and then coat them thoroughly in an almond flour-Parmesan mixture.
So, while KFC might not be the ideal keto choice, with some creativity, you can enjoy keto-friendly breading and fried chicken at home using almond flour.
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KFC's fried chicken has 8-11g of carbs per piece due to the batter
KFC's fried chicken is not ideal for those on a keto diet. The batter adds 8-11 grams of carbohydrates per piece, which is a significant amount considering a ketogenic diet typically restricts carb intake to between 20 and 50 grams per day.
The keto diet focuses on consuming plenty of fats and proteins while limiting carbohydrates. KFC's Original Recipe Chicken, for example, contains 4.2 grams of carbs per piece, according to the nutritional information on the KFC website. While this may not seem like a large amount, it is important to consider the size of the chicken pieces and the fact that the breading is made from flour, which is high in carbs.
However, it is important to note that KFC does offer some grilled chicken options that contain zero grams of carbohydrates per piece. These grilled options can be a good choice for those on a keto diet, especially when paired with low-carb sides like green beans or scrambled eggs.
When following a keto diet, it is always a good idea to prepare your own meals at home, as this allows you to control the ingredients and cooking methods used. For example, you could make your own breading using keto-friendly alternatives like almond flour or pork rinds instead of flour. Additionally, you can control the cooking oil and temperature to avoid the formation of pro-inflammatory oxidized vegetable oils.
Ultimately, while KFC may not be the best choice for a keto diet due to the high carb count of its fried chicken, there are still ways to indulge in a keto-friendly way by opting for grilled chicken and low-carb sides or making informed adjustments to your order.
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Frequently asked questions
Yes, you can eat KFC on the keto diet, but it is not the most obvious choice for a low-carb meal. Fried chicken from KFC contains about 3 to 11 grams of carbs, depending on the specific cut. The grilled chicken is a better option, with zero carbs.
Some low-carb options at KFC include grilled chicken, scrambled eggs, bacon, and a breakfast sandwich without bread. Green beans are the only keto-friendly side.
You can make a burger keto-friendly by skipping the bun or swapping it out for a lettuce wrap.
