Arby's Keto Meals: What You Need To Know

Arby's is a great place for a keto-friendly meal. While the menu may appear to be mostly high-carb, there are plenty of low-carb options if you know what to look for. The key is to avoid buns, bread, wraps, fries, and other carbs, as well as most sauces and dips.

Arby's has a wide selection of high-fat protein options and is willing to customise meals. You can ask for any sandwich to be served without a bun and choose from a variety of keto-friendly sauces. Some good keto options include the Classic Roast Beef Sandwich, the Double Roast Beef Sandwich, and the Half Pound Roast Beef Sandwich.

If you're looking for a wrap or slider, simply ask for no wrap or pita bread and choose a keto-approved sauce. The Chicken Club Wrap and the Jalapeno Bacon Ranch Chicken Wrap are both good choices, minus the wrap and sauce.

For a keto-friendly side, go for a side salad without the dressing, or choose from a variety of extra toppings such as pepper bacon, leaf lettuce, natural cheddar, or tomato.

So, if you're following a keto diet, don't be afraid to stop by Arby's. With a few simple tweaks, you can enjoy a delicious and satisfying low-carb meal.

Keto-friendly Arby's sauces

Arby's is a great place to stop for a keto-friendly meal, with a wide selection of high-fat protein options and a willingness to customise meals.

When ordering at Arby's, it's important to remember to ask for no bun and to swap sauces for keto-friendly options. Here are some keto-friendly sauces at Arby's:

• Arby's Sauce: This traditional sauce is keto-friendly, with only 3g net carbs per serving. It's a great choice if you're looking for a low-carb option to add flavour to your meal.
• Balsamic Vinaigrette Dressing: With 5g net carbs, this dressing is a good choice if you're looking for something with a bit more flavour.
• Buffalo Dipping Sauce: This sauce has 2g net carbs and is perfect if you want to add a little spice to your meal.
• Buttermilk Ranch Dressing: With 2g net carbs, this creamy and tangy dressing is a great keto-friendly option.
• Cheddar Cheese Sauce: This sauce has 2g net carbs and is a good choice if you're looking for something cheesy and keto-friendly.
• Horsey Sauce: While it has 3g net carbs, this sauce is worth considering if you want to add a little kick to your meal.
• Light Italian Dressing: At only 2g net carbs, this dressing is a great low-carb option.

In addition to these sauces, you can also consider adding some extra toppings to your meal, such as pepper bacon, natural cheddar, or sliced tomatoes. Just be sure to check the carb count for any toppings you choose to make sure they fit within your keto diet guidelines.

Keto-friendly Arby's drinks

While there are limited keto-friendly drink options at Arby's, you can still enjoy a beverage alongside your keto meal. The best options are:

• Water
• Black coffee
• Brewed iced tea (with or without sweeteners)
• Unsweetened iced tea
• Diet Coke products

It is important to note that while diet soda has virtually no net carbs, it is still considered "dirty keto" and is not recommended as a nutritious option.

Keto-friendly Arby's sandwiches

Arby's is a great place to stop for a keto-friendly meal, thanks to their wide selection of high-fat protein options and willingness to customise. Here are some tips and recommendations for ordering keto-friendly sandwiches at Arby's.

Ordering Tips

• Ask for no bun and swap your sauce for a keto-friendly option.
• Arby's does not offer lettuce wraps, but you can ask for your sandwich to be served in a bowl with shredded lettuce.
• If you want extra toppings or a side, choose from pepper bacon, leaf lettuce, natural cheddar, tomato, red onion, jalapenos, smoked gouda, or Swiss cheese.

Keto-friendly Sandwich Options

• Fire-roasted Philly Roast Beef (no bun, no garlic aioli)
• French Dip & Swiss Roast Beef (no roll, no French sauce)
• Classic Beef 'N Cheddar (no bun, no red ranch)
• Double Beef 'N Cheddar (no bun, no red ranch)
• Half Pound Beef 'N Cheddar (no bun, no red ranch)
• Loaded Italian (no bun, no garlic aioli)
• Greek Gyro (no pita, no sauce)
• Chicken Club Wrap (no wrap, no honey mustard)
• Jalapeno Bacon Ranch Chicken Wrap (no wrap, no ranch)
• Roast Turkey & Swiss Wrap (no wrap, no honey mustard)
• Arby's Sliders (no bun): Pizza Slider, Ham 'N Cheese Slider, Roast Beef 'N Cheese Slider, Jalapeno Roast Beef Slider, and Roasted Turkey Slider.

Nutritional Information

For detailed nutritional information, check Arby's website, which has a build-a-meal tool that lets you calculate the nutritional value of your customised sandwich.

Other Keto-friendly Options at Arby's

In addition to sandwiches, Arby's also offers keto-friendly salads, sides, and sauces.

Keto-friendly Arby's salads

Arby's is a great place to stop for a keto-friendly meal, with plenty of options to choose from. Here are some tips to help you create a keto-friendly salad at Arby's:

Base

Arby's offers a simple side salad with iceberg and leaf lettuce, which forms an excellent base for your keto salad. Ask for no dressing on the side, as it comes with a honey mustard dressing that is not keto-friendly. The side salad has 70 calories, 5g fat, 4g total carbs, 1g fibre, 2g sugar, 5g protein, and 3g net carbs.

Proteins

You can add protein to your salad by choosing from a variety of meat options:

• Roast Turkey: 80 calories, 3.5g fat, 10g protein, 1g total carbs, 0g net carbs.
• Chicken: 70 calories, 1g fat, 13g protein, 0g total carbs, 0g net carbs.
• Bacon: 70 calories, 5g fat, 5g protein, 1g total carbs, 1g net carbs.

Cheese

Add some cheese for extra flavour and texture:

• Natural Cheddar: 80 calories, 6g fat, 5g protein, 0g total carbs, 0g net carbs.
• Shredded Cheddar: Nutritional information not available.
• Swiss Cheese: 40 calories, 3g fat, 3g protein, 0g total carbs, 0g net carbs.

Vegetables

Arby's offers a variety of vegetables that you can add to your salad for extra crunch and nutrition:

• Tomato: 5 calories, 0g fat, 0g protein, 2g total carbs, 2g net carbs.
• Red Onion: 0 calories, 0g fat, 0g protein, 0g total carbs, 0g net carbs.
• Jalapenos: 0 calories, 0g fat, 0g protein, 0g total carbs, 0g net carbs.

Dressings

Choose from these keto-friendly dressings to add some extra flavour to your salad:

• Buttermilk Ranch Dressing: 210 calories, 22g fat, 2g total carbs, 0g fibre, 1g sugar, 0g protein, 2g net carbs.
• Light Italian Dressing: 20 calories, 1g fat, 2g total carbs, 0g fibre, 2g sugar, 0g protein, 2g net carbs.
• Balsamic Vinaigrette Dressing: 130 calories, 12g fat, 5g total carbs, 0g fibre, 5g sugar, 0g protein, 5g net carbs.

What to Avoid

When ordering your keto salad at Arby's, be sure to avoid the following:

• Honey Mustard Dressing: This dressing is not keto-friendly, as it is high in carbs and sugar.
• Crispy Chicken: All crispy chicken options at Arby's are breaded and should be avoided.
• Breaded Sides: Avoid any breaded sides, such as mozzarella sticks and jalapeno bites.
• High-Carb Sauces: Stay away from sauces like tangy barbecue sauce, honey mustard sauce, and dijon honey mustard sauce.

With these tips in mind, you can create a delicious and keto-friendly salad at Arby's. Enjoy!

Keto-friendly Arby's sides

Arby's is a great place for keto dieters to grab a bite, thanks to their wide selection of high-fat protein options and willingness to customise meals. While the restaurant does not offer keto-specific sides, you can still enjoy a keto-friendly meal by making a few simple adjustments. Here are some tips to help you navigate the menu and choose keto-friendly sides at Arby's:

• Skip the Bread and Wraps: When ordering sandwiches, wraps, or sliders, ask for no bun, bread, wrap, or pita. This simple tweak instantly transforms your meal into a low-carb option. For example, you can order the Fire-Roasted Philly Roast Beef Sandwich, Classic Roast Beef Sandwich, or any of their sliders without the bun.
• Choose Keto-Friendly Sauces and Dressings: Be mindful of sauces and dressings, as they often contain hidden sugars and carbs. Opt for keto-approved choices such as Arby's Sauce, Buttermilk Ranch Dressing, Light Italian Dressing, or Buffalo Dipping Sauce. These sauces pair well with your bunless sandwiches and add flavour without the extra carbs.
• Go for a Side Salad: If you're craving a side dish, Arby's side salad is a keto-friendly option. Order it without the dressing, and you'll have a nutritious and satisfying side with only 3g net carbs. You can also add extra toppings like shredded cheddar cheese to make it more filling.
• Customise Your Order: Don't be afraid to make special requests. Most restaurants are accommodating of dietary preferences, so feel free to ask for lettuce wraps or to hold the sauce. Customising your order ensures that your meal aligns with your keto goals.
• Check Nutritional Information: Before ordering, it's always a good idea to review the nutritional facts. Arby's provides a nutrition and allergen guide on their website, which can help you make informed choices about your meal.

Remember, when in doubt, stick to whole foods and simple ingredients. By following these tips and making mindful choices, you can enjoy a delicious and keto-friendly meal at Arby's.

Frequently asked questions