Keto Dieters: El Pollo Loco's Carb Count In Keto Bowl

El Pollo Loco is a fast-casual Mexican-style restaurant chain with a drive-thru, known for its fire-grilled chicken. The restaurant offers a variety of healthy and diet-specific menu options, including keto-friendly choices. One of these is the keto bowl, which is a popular choice for those following a ketogenic diet. The keto bowl is a convenient option for those who want to enjoy Mexican cuisine while adhering to their dietary restrictions.

El Pollo Loco's keto-friendly options

El Pollo Loco has a variety of keto-friendly options, including:

Keto Taco

This delicious keto taco includes chopped chicken, pico de gallo salsa, avocado, shredded lettuce, creamy cilantro dressing, and jack cheese, all wrapped in a high-fibre/low-carb flour tortilla. While this option may be considered "dirty keto" by some, it is keto-certified. Nutritional information: 260 calories, 17g fat, 14g total carbs, 9g fibre, 3g sugar, 19g protein, and 5g net carbs.

Keto Burrito

The self-proclaimed "world's first keto burrito" includes chopped chicken, red cabbage, cotija cheese, creamy cilantro dressing, organic spinach, avocado slices, and pico de gallo salsa, all wrapped in a high-fibre/low-carb flour tortilla. Nutritional information: 440 calories, 28g fat, 31g total carbs, 21g fibre, 3g sugar, 35g protein, and 10g net carbs.

Double Chicken Avocado Salad

This salad includes pico de gallo salsa, avocado slices, cilantro, cotija cheese, chopped chicken breast, and sour cream. You can swap out the chicken for shrimp, but it will add one additional net carb. The creamy cilantro dressing adds an extra 2 carbs. Be sure to ask for no corn to keep it keto-friendly! Nutritional information: 330 calories, 15g fat, 39g protein, 12g total carbs, 5g fibre, 3g sugar, 39g protein, and 7g net carbs.

2-Piece Chicken Meal

You can mix and match breasts, wings, thighs, or legs and choose broccoli as your side for a keto-friendly meal. If you want to keep your fat count higher, opt for the thighs and breasts as they have the highest fat content. Nutritional information (with skin): Chicken breast: 220 calories, 9g fat, 0g total carbs, 0g fibre, 0g sugar, 36g protein, and 0g net carbs; Chicken thigh: 210 calories, 15g fat, 0g total carbs, 0g fibre, 0g sugar, 21g protein, and 0g net carbs; Chicken wing: 90 calories, 5g fat, 0g total carbs, 0g fibre, 0g sugar, 12g protein, and 0g net carbs; Chicken leg: 80 calories, 4g fat, 0g total carbs, 0g fibre, 0g sugar, 12g protein, and 0g net carbs; Broccoli (small): 30 calories, 0g fat, 6g total carbs, 2g fibre, 0g sugar, 12g protein, and 4g net carbs.

Chicken Nachos

Keep your nachos low-carb by opting for lettuce instead of chips! Nutritional information: 180 calories, 15g fat, 6g total carbs, 2g fibre, 2g sugar, 5g protein, and 4g net carbs.

Baja Shrimp Tostada Salad

Be sure to skip the high-carb beans, rice, and shell for an easy low-carb lunch. If you want to boost the healthy fats, ask for avocado or guacamole. Nutritional information: 240 calories, 18g fat, 6g total carbs, 1g fibre, 2g sugar, 14g protein, and 5g net carbs.

Double Protein Avocado Pollo Fit Bowl

This bowl is made with organic super greens and lettuce topped with cilantro lime cauliflower rice and a double portion of chopped fire-grilled chicken breast. It also includes hand-sliced avocado, queso fresco, pico, and Tapatio seasoning. Nutritional information: 390 calories, 16g fat, 14g total carbs, 5g fibre, 4g sugar, 50g protein, and 9g net carbs.

Double Protein Mexican Caesar Pollo Fit Bowl

This bowl is made with organic super greens and lettuce topped with a double portion of chopped fire-grilled chicken breast, sliced radishes, hand-sliced avocado, cotija cheese, Tapatio seasoning, and a lemon wedge on the side. When ordered without dressing, it contains just 3g net carbs! Nutritional information: 290 calories, 9g fat, 7g total carbs, 4g fibre, 2g sugar, 47g protein, and 3g net carbs.

The World's First Keto Burrito

El Pollo Loco is a Mexican-style grilled chicken restaurant chain that offers a variety of keto-friendly options on its menu. One of its most popular keto choices is "The World's First Keto Burrito," which is a delicious and nutritious option for those following a ketogenic diet.

The keto burrito is a flavourful and satisfying option, packed with protein and healthy fats. Here is what you need to know about this innovative keto dish:

Ingredients:

• Lettuce blend
• Red cabbage
• Grilled chicken
• Cotija cheese
• Avocado slices
• Pico de gallo salsa
• Creamy cilantro dressing
• High-fibre, low-carb flour tortilla

Nutrition Facts:

• Calories: 510
• Fat: 28g/29g
• Saturated Fat: 7g
• Total Carbohydrates: 30g/32g
• Net Carbohydrates: 9g/10g
• Protein: 52g/35g
• Sodium: 1500mg

Customisation Tips:

• To increase fat intake, ask for extra creamy cilantro dressing.
• If counting total carbs instead of net carbs, consider skipping the tortilla as it contains 21g of fibre, contributing to the total carb count.
• For a more indulgent option, try El Pollo Loco's keto-friendly extras like guacamole, queso, or avocado slices.

Other Keto Options at El Pollo Loco:

While "The World's First Keto Burrito" is a standout choice, El Pollo Loco offers a range of other keto-friendly dishes, including:

• Keto Taco: A delicious taco with a high-fibre, low-carb tortilla filled with chicken, pico de gallo, avocado, lettuce, jack cheese, and cilantro dressing.
• Double Chicken Avocado Salad: A protein-packed salad with chicken, avocado, cotija cheese, and pico de gallo. Be sure to skip the corn to keep it keto-friendly.
• Original Pollo Bowl: A light and healthy option without the rice and beans. It's a good source of protein and can be paired with a side of broccoli for a more filling meal.
• Keto-Friendly Extras: El Pollo Loco offers a variety of keto-friendly extras like cauliflower rice, guacamole, queso, and avocado slices to customise your meal.

In conclusion, "The World's First Keto Burrito" from El Pollo Loco is a tasty and nutritious option for those following a ketogenic diet. With its combination of protein, healthy fats, and low-carb ingredients, it is a satisfying and convenient choice for a fast-food meal. El Pollo Loco also offers a range of other keto options, ensuring that you can enjoy delicious Mexican-style cuisine while staying true to your keto diet.

Keto Taco

Ingredients

• 1 tablespoon avocado oil
• 300 g beef mince
• 1 tablespoon keto-friendly taco seasoning
• 1 tablespoon chipotles in adobo
• 1/2 cup coriander leaves
• 4 cherry tomatoes, diced
• 1/4 red onion, finely diced
• Juice and zest of half a lemon
• 1 packet of low-carb soft wraps
• 1 tablespoon jalapeños, diced
• 1 cup shredded lettuce leaves
• Crumbled feta and sour cream, to serve
• Lemon or lime wedges, to garnish

Method

Add avocado oil to a large wide saucepan over medium-high heat. Once hot, add the taco seasoning and mince; cook until nicely browned. Stir through the chipotles in adobo.

In a small bowl, add the coriander leaves, diced tomatoes, onion, zest, and lemon juice; season to taste and toss or shake to combine, then set aside.

In another small bowl, mash the avocado with the jalapeños and 1 tablespoon of coriander leaves.

Preheat the oven to 180°C. Prepare and cook the wraps according to the package instructions. Hang the wraps over two rungs of the oven tray and bake for 3 minutes or until just crisp. Leave to cool.

Divide the smashed avocado between the taco shells. Top with shredded lettuce, ground beef, salsa, sour cream, crumbled feta, and a drizzle of sour cream. Garnish with coriander leaves and lemon or lime wedges.

Tips

• For a vegetarian option, substitute the ground beef with plant-based mince.
• For a gluten-free option, use cheese taco shells or soft wraps.
• For a spicier kick, add some cayenne pepper or smoked paprika.
• To store, cover and refrigerate leftovers for up to five days.
• To freeze, place the cooled taco meat in an airtight container and store it in the freezer for up to 6 months.
• To reheat, microwave for 30-40 seconds or until warm.

Keto-friendly extras

El Pollo Loco has a variety of keto-friendly extras to accompany your meal. Here are some options to consider:

Salsas and Sauces

• Pico de gallo salsa (2g net carbs)
• Avocado salsa (2g net carbs)
• House salsa (2g net carbs)
• Salsa roja (2g net carbs)
• Jalapeno hot sauce (<1g net carbs)
• Creamy cilantro dressing (2g net carbs)

Sides

• Sour cream (1g net carbs)
• Broccoli (4g net carbs)
• Cilantro lime cauliflower rice (3g net carbs for a small portion, 8g net carbs for a large portion)
• Guacamole (3g net carbs)
• Queso (3g net carbs)

These extras can be added to your keto bowl or any other keto-friendly meal at El Pollo Loco to enhance the flavour and keep your meal interesting and exciting. It is important to note that while these extras are keto-friendly, they should be consumed in moderation as part of a balanced keto diet.

What to avoid when eating keto at El Pollo Loco

El Pollo Loco has a variety of keto-friendly options, but there are still some things to avoid when eating keto at this restaurant. Here's a detailed guide on what to avoid:

Avoid High-Carb Tortillas and Taco Shells

The key to keeping your carbs in check at El Pollo Loco is to skip the tortillas and taco shells. This includes flour tortillas, corn tortillas, and crunchy taco shells. These items are high in carbohydrates and can quickly kick you out of ketosis. Instead, opt for keto-friendly options like lettuce wraps or eating the filling with a fork.

Steer Clear of Rice and Beans

Rice and beans are staple ingredients in many Mexican dishes, but they are not keto-friendly. Both rice and beans are high in carbohydrates and can significantly impact your carb count for the day. When ordering at El Pollo Loco, be sure to ask for your meal without rice and beans. This includes dishes like burrito bowls, tacos, and salads that may come with these ingredients.

Avoid High-Sugar Sauces and Dressings

Sauces and dressings can be a hidden source of carbohydrates and sugar. At El Pollo Loco, avoid sugary sauces like BBQ sauce and creamy dressings such as the creamy cilantro dressing. These can add unnecessary carbs and sugars to your meal. Instead, opt for keto-friendly options like salsa, sour cream, guacamole, or oil and vinegar.

Say No to High-Carb Sides

While El Pollo Loco offers some great keto-friendly sides like steamed broccoli and cauliflower rice, there are also some sides that should be avoided. Stay away from mashed potatoes and gravy, coleslaw (unless you can skip the dressing), and sweetened drinks. These items are high in carbohydrates and can hinder your keto progress.

Beware of Flavored Meats and Marinades

El Pollo Loco's meats are often flavored with marinades or sauces that may not be keto-friendly. These flavors can add hidden carbs and sugars to your meal. It's a good idea to ask for your meat to be dry or plain to avoid any unexpected ingredients. This is especially important if you're trying to keep your carbs as low as possible.

Avoid High-Carb Desserts and Sweet Treats

Desserts and sweet treats are generally off-limits when following a keto diet. At El Pollo Loco, avoid options like cinnamon churros and other sugary desserts. These items are loaded with carbohydrates and sugar, which can kick you out of ketosis. Instead, opt for a keto-friendly dessert option at home or a cup of unsweetened tea.

In summary, when eating keto at El Pollo Loco, it's important to be mindful of the carbohydrates in tortillas, taco shells, rice, beans, sauces, dressings, and flavored meats. By avoiding these high-carb options and making smart substitutions, you can enjoy a delicious keto-friendly meal that fits within your dietary restrictions.

Frequently asked questions