Popeyes Keto Meals: What You Need To Know

If you're on a keto diet and craving some fast food, you might be wondering if Popeyes has any keto-friendly options. The good news is that there are a few things you can order at Popeyes that won't blow your daily carb intake. However, as a fried chicken joint, the options are limited.

The best keto option at Popeyes is their blackened chicken tenders, previously called naked chicken tenders. These tenders are not breaded, making them suitable for a low-carb diet. You can order 3, 5, or 10 pieces, with the carb count ranging from 2 to 6 grams.

When it comes to sides, green beans are the only keto-friendly option. You can order them with bacon, which adds a bit of fat and protein to your meal. Unfortunately, other side dishes at Popeyes are either full of starches or hidden sugars.

To complete your meal, choose a keto-approved dipping sauce for your tenders. Some options include blackened ranch dressing, buttermilk ranch, Mardi Gras mustard, and tartar sauce. All of these sauces have 3 grams of net carbs or less.

While Popeyes doesn't offer any keto-approved desserts, you can wash down your meal with a low-carb beverage. Opt for unsweetened iced tea, diet soda, or water.

So, if you're craving some fast food while on a keto diet, Popeyes can be an option, but your choices will be limited. It's important to remember that fried chicken is typically not keto-friendly, so you'll need to stick to the blackened tenders and be mindful of your sauce and side choices.

Blackened chicken tenders are keto-friendly

Blackened chicken tenders are a keto-friendly option at Popeyes. They are not breaded, making them suitable for a low-carb diet. The tenders are seasoned with the Popeyes seasoning blend and fried without breading.

The blackened chicken tenders are a good keto option as they are low in carbs and high in protein. The macros for the tenders are as follows:

• 3 pieces: 2 grams of carbs, 2 grams of fat, and 26 grams of protein
• 5 pieces: 3 grams of carbs, 3 grams of fat, and 43 grams of protein
• 10 pieces: 6 grams of carbs, 6 grams of fat, and 86 grams of protein

The blackened chicken tenders can be ordered as part of a combo or family-style meal with other keto-friendly options. The tenders can be paired with green beans and bacon as a side dish, which has 4 grams of net carbs, 1.5 grams of fat, and 2 grams of protein.

When ordering blackened chicken tenders at Popeyes, it is important to ask for no biscuit to avoid added carbs and stay within keto diet restrictions. Additionally, when choosing a dipping sauce, it is crucial to pay attention to the carb count. Keto-approved sauces at Popeyes include:

• Blackened ranch dressing: 2 grams of net carbs, 13 grams of fat, and 1 gram of protein
• Buttermilk ranch: 3 grams of net carbs, 15 grams of fat, and 0 grams of protein
• Mardi Gras mustard: 4 grams of net carbs, 9 grams of fat, and 1 gram of protein
• Tartar sauce: 1 gram of net carb, 15 grams of fat, and 0 grams of protein

While Popeyes does not offer many keto-friendly options, the blackened chicken tenders can be a suitable choice for those following a ketogenic diet. It is important to note that the availability of certain sides and sauces may vary by location.

Green beans are the only suitable side

If you're on a keto diet and looking for a meal at Popeyes, you may be disappointed to learn that the options are limited. In fact, when it comes to sides, green beans are the only suitable option for a low-carb diet.

Popeyes is a fried chicken joint, specialising in Southern-style, breaded and deep-fried chicken with a spicy flare. This means that most of the menu items are off-limits for keto dieters. The high-carb sides on offer include starches, sugars, and breaded options.

Green beans are the only side that is suitable for a keto diet. They can be paired with blackened chicken tenders for a well-rounded, low-carb meal. The green beans even have a little spice and tiny bacon pieces added to them.

While the blackened chicken tenders are a good option for keto dieters, it's important to be mindful of portion sizes, as the carb count can add up quickly. The macros for the tenders are as follows:

• 3 pieces: 2g carbs, 2g fat, 26g protein
• 5 pieces: 3g carbs, 3g fat, 43g protein
• 10 pieces: 6g carbs, 6g fat, 86g protein

So, if you're on a keto diet and find yourself at Popeyes, remember that green beans are the only suitable side. You can pair them with blackened chicken tenders, but be mindful of your portion sizes to stay within your carb limit.

Avoid fried chicken sandwiches

Fried chicken sandwiches are a no-go on a keto diet. The bread, the batter, and the sauces all add up to a high-carb meal that will kick you out of ketosis. So, what can you do to avoid this popular fast-food treat?

Firstly, let's look at the bread. A sandwich is a definite no, but you could consider bringing your own "bun" to the restaurant. For example, using a lettuce wrap as your bun is a great way to enjoy a low-carb "sandwich". You can also make your own keto-friendly bread at home. A quick and easy option is to whisk together melted butter, an egg, almond flour, baking powder, and salt in a mug and microwave for 80-90 seconds.

Now, for the chicken. At Popeyes, you can ask for "naked" chicken, which is grilled and not breaded, or go for their blackened chicken tenders, which are also non-breaded. You could also order a wing, leg, or thigh and remove the breading. However, it's important to remember that the nutritional information at restaurants may not always be accurate, and it can be messy and time-consuming to pick off breading.

Finally, the sauces. Many sauces contain added sugars and are high in carbs. Stick to keto-approved sauces like blackened ranch dressing, buttermilk ranch, Mardi Gras mustard, and tartar sauce.

In conclusion, while it is possible to avoid the carbs in a fried chicken sandwich, it is very difficult to do so at Popeyes, and your best option is to cook your own chicken meal at home or choose a different restaurant.

Low-carb drinks include diet soda, tea, and coffee

When eating keto at Popeyes, it's important to remember that your drink options are limited. While a can of soda can kick you out of ketosis for a day, a large bottle may prevent ketosis for up to a week. So, what can you drink?

Water is always a good choice and can be made more interesting with the addition of lemon. If you're looking for something with a little more flavour, tea and coffee are also good options, but be sure to avoid adding sugar. Instead, try using a zero-calorie sweetener like stevia or a dash of milk, which will only add about 1-3 grams of carbs to your drink.

If you're craving something fizzy, diet soda is another option, but be aware that artificial sweeteners can have negative effects on your health. They can maintain sugar cravings and make it harder to appreciate the natural sweetness of real food. They may also increase insulin levels, leading to weight gain and fat storage. If you can, it's best to wean yourself off sweet drinks and stick to water.

In addition to these drink options, you can also enjoy the occasional glass of wine on a keto diet. Spirits like vodka, whiskey, and tequila are also carb-free. However, it's important to avoid tonic water, as it contains added sugar.

Avoid sauces with added sugars

Sauces are often loaded with hidden carbs, so it's important to be mindful of this when following a keto diet. While on the surface, some sauces may seem keto-friendly due to their high-fat content, their added sugar content can make them a high-carb food item.

When choosing sauces to accompany your keto meal, it's crucial to pay attention to the net carb count. Some sauces that are safe to consume on a keto diet include hot sauce, plain vinegar, dry herbs, mustard, and other seasonings with no added sugar. You can also opt for keto-approved dressings such as ranch, blue cheese, or tahini.

However, there are certain sauces that you should avoid due to their high sugar content. These include full-sugar ketchup, maple syrup, jam, tomato paste, and premade sauces. It's also important to note that while mayonnaise can be keto-friendly, you should choose brands that do not contain artificial carbohydrates or added sugar.

When ordering a keto meal at Popeyes, it's best to avoid all sauces with added sugars. Their blackened chicken tenders can be a good keto option, but the sauces they offer with these tenders may contain added sugars. Instead, you can opt for their keto-approved sauces, such as blackened ranch dressing, buttermilk ranch, Mardi Gras mustard, or tartar sauce. These sauces have a relatively low net carb count and can complement your keto meal without kicking you out of ketosis.

In general, it's always a good idea to do your research and check the nutrition facts and ingredient lists before consuming any sauce, as some manufacturers may not provide accurate information about the carb content or the presence of added sugars.

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