Brenda Khan
If you're on a keto diet, you might be wondering whether you can still eat at Nando's. The good news is that Nando's has several keto-friendly options that you can enjoy. The key is to choose grilled chicken with the skin on and avoid high-carb sides like fries, bread, and rice. You can also enjoy some of their peri-peri sauces in moderation, as they are low in carbs but high in flavor. If you're craving a burger or sandwich, simply skip the bun and enjoy the filling. Salads are also an option, but be mindful of ingredients like quinoa and sweetcorn, which are high in carbs. So, the next time you're at Nando's, don't hesitate to indulge in some grilled chicken and spice—just remember to make smart choices to stay within your keto diet guidelines!
| Characteristics | Values |
|---|---|
| Keto-friendly options | Grilled chicken with the skin on, dark meat, chicken skewers, chicken livers, chicken butterfly, grilled halloumi, chicken breast sandwich without the bun, chicken Caesar wrap without the pita bread, Nandoca's Choice without the pita bread, Bacon and Avocado Salad + Chicken |
| Sides | Side salad without dressing, mixed vegetables (check ingredients first), Supergrain Salad (without quinoa and sweetcorn) |
| Sauces | Peri-peri sauce, hot sauce, extra hot sauce, garlic sauce |
| Drinks | Water, unsweetened tea, diet sodas, cold brew, Borges Lello Red Wine, Truly Wild Berry |
| Dishes to avoid | Fries, bread, rice, sauces, Caesar salad with croutons, mixed vegetables with squash, corn, beans, veggie burger, chicken with batter and fried |
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Keto-friendly Nando's options
Eating keto at Nando's is possible, but it requires some careful ordering. The key is to be mindful of hidden carbs and portion sizes, and to make use of the nutrition information provided.
For your main course, grilled chicken is a good option. Choose the skin-on variety for added flavour and fats. You can also have a little peri-peri sauce without adding too many carbs, but be mindful that these can be sugary. Ask for your chicken to be plain, and without any sauce. If you want to spice things up, choose from mild to extra hot peri-peri sauces, depending on your spice tolerance. Sauces may contain anywhere from 0.2g of carbs to 2 grams of carbs per 20g serving. If you want a side, a salad without dressing is your best option. If you order a Caesar salad, be sure to skip the croutons.
If you're in the mood for a burger or sandwich, you can order a chicken burger or chicken breast sandwich without the bun. You can also try the chicken Caesar wrap or Nandoca’s choice without the pita bread. Just remember to remove the bread and just eat the filling. You can also ask for chicken legs, breast, or thighs as long as they are “plain”.
When it comes to drinks, the typical rule for those on keto is to stick to water, unsweetened tea, or diet sodas. All the others are typically very high in sugar.
Nando's also offers grilled halloumi, which is a great option for vegetarians on a keto diet. Halloumi is a high-fat cheese that’s low in carbs, making it a good source of energy on a ketogenic diet.
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Sauces and dressings
Firstly, Nando's peri-peri sauce is a popular choice, as it is relatively low in carbs, ranging from 0.2g to 2g of carbs per 20g serving. However, it can add up, so it is best to use it sparingly. If you're looking for a hotter option, you can go for the extra hot peri-peri sauce, which also falls within the low-carb range.
Another option is to stick to plain sauces like hot sauce or garlic sauce, which are recommended as low-carb alternatives. These sauces are less likely to contain hidden sugars and will add flavour to your meal without the carb overload.
Additionally, when ordering salads, be mindful of the dressings. The safest option is to go for a side salad without any dressing. If you're ordering the Caesar salad, remember to skip the croutons, as they can add unnecessary carbs to your meal.
Finally, when in doubt, ask for your sauce or dressing on the side. This way, you can control the amount you consume and ensure it aligns with your keto diet goals. Remember, the key to staying keto at Nando's is to be mindful of hidden carbs and make informed choices based on the nutritional information provided.
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Sides and salads
While on a keto diet, it is important to choose low-carb options that are also high in healthy fats and protein. Fortunately, Nando's offers a variety of keto-friendly sides and salads.
The only safe side dish that you can order on a low-carb diet is a side salad without dressing. If you order the Caesar salad, then be sure to skip the croutons. You can also ask for the Supergrain Salad without the quinoa and sweetcorn. The salad will then consist of mixed leaves, tomatoes, cucumber, and avocado, all of which are low in carbs.
You can also order grilled halloumi as a side, which is a great option for vegetarians on a keto diet. Halloumi is a high-fat cheese that’s low in carbs, making it a good source of energy on a ketogenic diet.
Chicken skewers are another keto-friendly option, with one skewer containing only 3g of carbs. You can create your own meal by adding a side of veggies or salad. Just remember to skip the sauce or choose a low-carb option, like hot sauce, extra hot sauce, or garlic sauce.
When ordering sides and salads at Nando's while on a keto diet, it's important to be mindful of hidden carbs and portion sizes. Sauces and dressings can often contain sugar, so it's best to ask for them on the side or skip them altogether.
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Drinks
When it comes to drinks, it is important to be mindful of hidden carbs. The typical rule for those on keto is to stick to water, unsweetened tea, or diet sodas. Other drinks are usually very high in sugar and should be avoided.
You could also opt for a glass of cold brew (7g of carbs), Borges Lello Red Wine (6g), or Truly Wild Berry (2g). However, keep in mind that these options still contain some carbohydrates, so they should be consumed sparingly.
Nando's offers a nutritional calculator tool on its website, which can be used to measure the carbs and sugar content in your meal, including any drinks you choose. This can be a helpful guide when ordering keto-friendly options.
Remember, sauces and dressings often contain sugar, so it is recommended to ask for them on the side or skip them altogether. Additionally, be cautious of portion sizes, as even low-carb foods can push you out of ketosis if consumed in large quantities.
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Desserts
When it comes to desserts, it is a different ball game. All of the desserts at Nando's are high in carbs and sugar, so they are not keto-friendly. It is recommended to skip dessert at the restaurant and opt for a keto dessert at home.
If you are dining out with family or friends and feel like you are missing out, you could ask your companions to bring some keto-friendly desserts from home, which the restaurant can serve with cream.
If you are determined to have dessert at the restaurant, berries with cream would be a good option. It is important to be mindful of hidden carbs and portion sizes, and to make use of the nutritional information provided by the restaurant.
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Frequently asked questions
Keto-friendly meal options at Nando's include grilled chicken with the skin on, chicken skewers, chicken livers, and grilled halloumi. You can also order chicken sandwiches, pitas, burgers, or wraps without the bun and any sauce.
Keto-friendly side options at Nando's include a side salad without dressing, mixed vegetables (after checking the ingredients), and the Supergrain Salad without quinoa and sweetcorn.
Most of Nando's peri-peri sauces are low in carbs and can be ordered on the side. Other keto-friendly sauces include hot sauce, extra hot sauce, and garlic sauce.
Keto-friendly drink options at Nando's include water, unsweetened tea, and diet sodas. Other options with fewer grams of sugar include cold brew, Borges Lello Red Wine, and Truly Wild Berry.
