Keto Dieters: El Pollo Loco's Net Carb Count

El Pollo Loco is a chain restaurant that specializes in Mexican-style grilled chicken, tacos, burritos, enchiladas, and quesadillas. While Mexican food is not always keto-friendly, El Pollo Loco offers keto-approved menu items, including the world's first keto taco. This taco has a high-fiber, low-carb flour tortilla and includes chopped chicken, pico de gallo salsa, avocado, shredded lettuce, jack cheese, and cilantro dressing. The taco has 250-260 calories, 17g of fat, 14-18g of protein, 13-14g of total carbs, 9g of fiber, and 5g of net carbs.

Nutritional Information

El Pollo Loco's Keto Taco is a delicious and convenient option for those following a keto diet. The taco has 250-260 calories and offers a balanced mix of nutrients, including 17-18 grams of fat, 14 grams of total carbs, 9 grams of fibre, 3 grams of sugar, 18-19 grams of protein, and 5 grams of net carbs.

The filling consists of 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. This tortilla is an important feature, as a regular tortilla can have up to 11 grams of net carbs per serving, which is not ideal for a keto diet.

El Pollo Loco's Keto Taco is a certified keto option, although some may consider it "dirty keto". It is a tasty and satisfying choice, with one customer review stating that the taco was "really delicious" and that they "didn't even realize [they were] eating a low-carb taco".

In addition to the Keto Taco, El Pollo Loco offers other keto-friendly options, such as their Keto Burrito, Double Chicken Avocado Salad, and various chicken meals and bowls. The restaurant also provides a helpful nutrition guide on their website, allowing customers to view and adjust the nutritional values of their menu items.

When ordering keto at El Pollo Loco, it is important to remember to avoid high-carb ingredients like rice, beans, and tortilla wraps or taco shells. However, with careful ordering and customisation, El Pollo Loco can be a convenient and tasty option for those following a keto diet.

Keto-Friendly Extras

El Pollo Loco offers a variety of keto-friendly extras that can enhance the flavour of your meal while keeping you in ketosis.

First up is their selection of salsas and sauces. The pico de gallo salsa, avocado salsa, house salsa, salsa roja, and jalapeño hot sauce all contain less than 3 grams of net carbs per serving. For creamier options, the creamy cilantro dressing and sour cream have 2 and 1 grams of net carbs, respectively.

If you're looking for something more substantial, El Pollo Loco offers a variety of sides that can be added to your meal. Broccoli, a keto-friendly staple, is available as a side and contains 4 grams of net carbs. For something more indulgent, the cilantro lime cauliflower rice is a delicious option with 3 grams of net carbs for a small serving and 8 grams for a large.

For cheese lovers, adding queso to your meal will contribute 3 grams of net carbs. And of course, we can't forget the guacamole, a keto-friendly favourite. A serving of El Pollo Loco's freshly made guacamole has 3 grams of net carbs.

So, whether you're looking for a tangy salsa, a creamy sauce, a hearty side, or a cheesy topping, El Pollo Loco has a variety of keto-friendly extras to customise your meal and keep your carbs in check.

What to Avoid

El Pollo Loco's keto taco has 5g net carbs per serving. However, there are several other items on the menu that are not keto-friendly and should be avoided.

Firstly, it is important to note that while El Pollo Loco offers a range of keto-approved foods, some of these items may still be considered "dirty keto" by some people. If you are strictly counting total carbs instead of net carbs, be cautious of the high-fiber tortilla used in the keto taco and burrito, as it contains 21g of fiber, which equals 30g of total carbs.

High-Carb Tortillas and Shells:

Stay away from taco shells, tortillas, and chips. These items are not keto-certified and will increase your carb intake.

Rice and Beans:

Skip the rice and beans, including pinto beans and Mexican rice. These are common ingredients in El Pollo Loco's dishes, but they are high in carbs and will quickly add up to your daily carb count.

Corn:

Avoid dishes with corn, such as the Double Chicken Avocado Salad. Corn can spike your sugar levels, which is not ideal when following a keto diet.

High-Carb Sauces and Dressings:

Be cautious of sauces and dressings, such as the Mexican Vinaigrette, which can contain 4g of carbs. Stick to keto-friendly options like sour cream, guacamole, and low-carb cilantro dressing.

High-Carb Sides and Starters:

Avoid sides like mashed potatoes and gravy, coleslaw (unless you can skip the dressing), and corn tortilla strips. Also, stay away from sweetened drinks and desserts, such as cinnamon churros.

High-Carb Chicken Dishes:

Some of the chicken dishes at El Pollo Loco are flavored with non-keto-friendly ingredients. Ask for your chicken to be dry or plain to avoid sugary sauces and marinades.

Burritos and Quesadillas:

These dishes are difficult to eat without the tortilla or shell. If you order them, be prepared to eat only the insides and avoid the bread, which can be challenging due to the warm ingredients that tend to stick to the wrap.

Remember, when in doubt, opt for simpler dishes like fire-grilled chicken with a side of steamed broccoli, or customize your order by removing high-carb ingredients to keep your keto diet on track.

El Pollo Loco Keto Dining Guide

El Pollo Loco has a variety of keto-friendly options on its menu, including the world's first keto taco and keto burrito. Here's a detailed guide on what to order when dining keto at El Pollo Loco.

The World's First Keto Taco

The El Pollo Loco Keto Taco is a delicious option with only 5 grams of net carbs. It includes chopped chicken, pico de gallo salsa, avocado, shredded lettuce, creamy cilantro dressing, and jack cheese, all wrapped in a high-fiber/low-carb flour tortilla. With 260 calories, 17 grams of fat, 19 grams of protein, and 14 grams of total carbs, this taco is a tasty and filling choice for those on a keto diet.

Keto Burrito Options

El Pollo Loco offers the world's first keto burrito, which is a great option if you're looking for something more substantial. It includes chopped chicken, red cabbage, cotija cheese, creamy cilantro dressing, organic spinach, avocado slices, and pico de gallo salsa, all wrapped in a high-fiber/low-carb flour tortilla. With 440 calories, 28 grams of fat, 31 grams of total carbs, and 10 grams of net carbs, it's a hearty and satisfying keto choice.

Keto Salad Choices

For a lighter option, El Pollo Loco has several keto-friendly salads. The Double Chicken Avocado Salad is a popular choice, but remember to order it without corn to keep it truly keto. This salad has 330 calories, 15 grams of fat, 39 grams of protein, 12 grams of total carbs, and 7 grams of net carbs. You can also try the El Pollo Loco Baja Shrimp Tostada Salad, but be sure to skip the shell, rice, and beans. With 240 calories, 18 grams of fat, 6 grams of total carbs, and 5 grams of net carbs, it's a tasty and keto-compliant option.

Chicken Meals and Sides

If you're a fan of El Pollo Loco's famous chicken, you can still enjoy it while on keto. Their 2-Piece Chicken Meal, which includes a breast and a thigh, is a great option. Simply ask for broccoli instead of tortillas, and you'll have a keto-friendly meal with zero net carbs. You can also order their fire-grilled chicken thighs, breasts, wings, or legs as a simple and keto-compliant option.

Additionally, their Cilantro Lime Cauliflower Rice is a fantastic keto-friendly side dish, with only 3-8 grams of net carbs depending on the size.

Customization Tips

When ordering at El Pollo Loco, remember that customization is key. Skip the rice, beans, tortillas, and taco shells to keep your carbs in check. You can also ask for dry or plain chicken to reduce the sugar content. Pile on the low-carb extras like guacamole, bacon, and cheese.

So, whether you're craving a taco, burrito, salad, or chicken meal, El Pollo Loco has got you covered with delicious keto options!

How to Order Low-Carb at El Pollo Loco

El Pollo Loco offers a variety of low-carb options for those following a keto or low-carb diet. Here are some tips on how to order low-carb at El Pollo Loco:

Opt for Keto-Friendly Options:

El Pollo Loco offers keto-friendly options like "The World's First Keto Taco" and "The World's First Keto Burrito." These options use keto-friendly tortillas and are certified keto-friendly.

Choose Grilled Chicken:

Their famous fire-grilled chicken is a great low-carb option. You can order a single fire-grilled chicken breast, wing, leg, or thigh. The chicken breast is especially popular for low-carb diets as it contains no carbohydrates.

Customize Your Order:

El Pollo Loco allows you to customize your order. You can add or remove ingredients from each entree, and the carb count, calories, and other nutritional information will adjust accordingly. This is a great way to make your meal more low-carb. For example, you can order the Original Pollo Bowl without chicken to reduce the sodium content.

Choose Low-Carb Sides:

When ordering sides, go for options like steamed broccoli, side salads, and chicken tortilla soup. Broccoli is a great vegetable option that is low in carbs and can be paired with your meal.

Check the Pollo Fit Section:

The Pollo Fit section of the menu offers various bowls, soups, wraps, and salads that are lower in calories and may be suitable for a low-carb diet. For example, the Double Protein Avocado Pollo Fit Bowl is a good option with 9g net carbs.

Avoid High-Carb Items:

Be mindful of items that are typically high in carbs, such as tortillas, beans, and rice. You can often omit these or substitute them with low-carb options. For example, you can order the Chicken Nachos without tortilla chips and add lettuce instead for a nacho salad.

Check Nutritional Information:

El Pollo Loco provides nutritional information on their website, allowing you to see the nutrition profile of each item and how it changes with customizations. This can help you make more informed choices when ordering low-carb.

Remember, when following a keto or low-carb diet, it's important to consider your overall macronutrient intake and not just the carb count. El Pollo Loco's customizable options and keto-friendly offerings make it easier to stick to your dietary goals while enjoying their delicious food.

Frequently asked questions