Nandos Chicken: Keto-Friendly Or Not?

Nando's is a Portuguese fast-food chain specialising in grilled chicken. It's known for its delicious grilled chicken dishes cooked over a fire. With over 1,000 locations in dozens of countries, it's a popular choice worldwide. But how does it fare for those on a keto diet?

The good news is that there are several keto-friendly options at Nando's. The key is to stick to grilled chicken and avoid sides like fries, bread, and rice. The flame-grilled chicken, for example, is a top choice—opt for skin-on to add flavour and fat. You can also have a little peri-peri sauce without adding too many carbs.

There are plenty of high-carb dishes to avoid, including the obvious fries, bread, and rice, as well as some sauces and sides. However, with careful ordering, it is possible to enjoy a keto-friendly meal at Nando's.

Nandos' keto-friendly options

Nandos is a Portuguese fast-food chain specialising in grilled chicken. The good news is that there are several keto-friendly options available.

When eating keto at Nandos, you'll mostly be looking at grilled chicken with a spice level of your choice. You'll need to avoid sides like fries and bread, but these can be replaced with salad.

Chicken Thigh Skewer

One skewer contains 200 calories, 13g fat, 3g carbs (2g net carbs), 1g fibre, and 18g protein. You can add a side of veggies or a Caesar salad. For sauce, go for hot sauce, extra hot sauce, or garlic sauce—each has 1g of carbs per serving.

Plain 1/2 Chicken Peri Peri

Nandos is known for its Peri Peri chicken, which is locally sourced, never frozen, and marinated in spices for 24 hours. Ordering a plain 1/2 grilled chicken with no peri sauce will give you 423 calories, 26g fat, 0g carbs, and 44g protein per serving. You can also order other cuts of chicken as long as they're plain, such as two 1/4 legs, 1/4 chicken breast and wing, 3 chicken thighs, 1/4 chicken leg and thigh, or boneless chicken breast. All of these options contain no carbs.

Nandoca's Choice

This meal consists of a grilled chicken breast topped with coleslaw on garlic bread and comes with fries. To make it keto-friendly, ask for it without the bread and fries, and add a side salad instead. The original sandwich contains 970 calories, 60g fat, 43g carbs, and 62g protein. By dropping the bread, you'll reduce the carbs by 35g!

Chicken Livers

Chicken livers can be ordered plain to keep the carb count at one gram. There are also some other low-carb preparation options: PERinaise hot (1g carb), Coconut and Lemon (1g carb), Lemon and Herb/Mango and Lime (2g carbs), and PERinaise medium (3g carbs).

Peri Peri Wings

You can order the peri peri wings, as they don't appear to be breaded. Six plain wings contain 403 calories, 18g fat, 1g carb, and 56g protein per serving. Choose a low-carb dipping sauce, such as ranch or garlic puree, or skip the sauce altogether.

Sides

There are a few keto-friendly side options, including coleslaw (regular size, not large), mixed leaf side salad, turmeric roasted cauliflower, and spicy mixed olives.

Chicken Caesar Salad

You can order a full-size chicken Caesar salad without the croutons. With dressing, it contains 690 calories, 67g fat, 15g carbs (8g net carbs), 7g fibre, and 40g protein. To reduce the carbs, ask for it without the dressing. A side Caesar salad is also an option, containing 200 calories, 17g fat, 3g carbs (2g net carbs), 1g fibre, and 6g protein.

Grilled Chicken Breast Sandwich or Wrap

You can order a chicken sandwich, pita, burger, or wrap without the bun and any sauce that comes with it. Choose from options like the chicken breast sandwich, the thigh and mighty sandwich, or the veggie burger (hold the bun). Make sure the chicken is grilled, not battered and fried.

Peri Peri chicken wings

Ordering Peri Peri Chicken Wings at Nando's:

When dining at Nando's, a popular international restaurant chain specialising in grilled chicken, you can enjoy their famous Peri Peri chicken wings while staying true to your keto diet. Here are some recommendations:

• Go for the grilled chicken wings: This is the signature dish at Nando's, and you can customise it to make it keto-friendly. Ask for the wings to be prepared plain without any sauce or breading.
• Choose your sauce wisely: Most of Nando's Peri Peri sauces are low in carbs and packed with flavour. You can choose from mild to extra hot, depending on your spice tolerance. Just be mindful that the carbs can add up, so use sparingly.
• Opt for skin-on and dark meat: If you're on a high-fat keto diet, ordering your chicken with the skin on and going for dark meat options like chicken thighs will boost your fat intake.
• Be cautious with sides: Many of Nando's side dishes are high in carbs and should be avoided. Stick to side options like a mixed green salad (without dressing) or ask for olive oil and vinegar or lemon juice instead. You can also order spicy mixed olives or turmeric roasted cauliflower.
• Check the nutritional information: Nando's website provides a nutritional calculator and a detailed nutrition guide to help you make informed choices. Use these tools to plan your meal and stay within your keto macros.

Making Peri Peri Chicken Wings at Home:

If you want to recreate the flavour of Nando's Peri Peri chicken wings at home, here's a simple recipe to guide you:

• Prepare the Peri Peri marinade: In a blender or food processor, combine red chillies (deseeded for less heat), garlic, parsley, lemon juice, honey, paprika, onion salt, oregano, and rapeseed oil. Blend until smooth.
• Marinate the chicken wings: Place the chicken wings in a large bowl and coat them generously with the Peri Peri marinade. Cover the bowl with cling film and refrigerate for at least one hour or up to 24 hours for the best flavour infusion.
• Sear the wings: Heat a griddle pan with a tablespoon of oil on high heat. Fry the chicken wings in batches for 2-4 minutes on one side to create char marks and a smoky flavour. Transfer the partially cooked wings to a foil-lined baking sheet.
• Bake the wings: Preheat your oven to 180°C. Add the honey and remaining oil to the marinade and brush this mixture over the wings. Place the baking tray in the oven and cook for about 20 minutes, or until the chicken juices run clear.
• Serve: Enjoy your homemade Peri Peri chicken wings with your favourite keto-friendly dip, such as mayonnaise or a garlic sauce.

Chicken skewers

When ordering chicken skewers at Nando's, you can expect to receive one skewer containing 200 calories, 13g fat, 3g carbs (2g net carbs), 1g fiber, and 18g protein. This makes it a nutritious and filling option that aligns with the keto diet's focus on high-fat, low-carb choices.

To enhance the flavour of your chicken skewers, you can choose from a variety of keto-friendly sauces. The hot sauce, extra hot sauce, and garlic sauce are all recommended options, as they contain only 1g of carbohydrates per serving.

When creating your meal, consider adding a side of vegetables or a salad. A side of Caesar salad or roasted turmeric cauliflower are excellent choices to accompany your chicken skewers. Just remember to skip the croutons and high-carb dressings.

If you're watching your carb intake closely, it's always a good idea to check the nutritional information on the Nando's website or use their nutritional calculator to ensure your meal stays within your desired macros.

Chicken livers

Chicken liver is a keto-friendly food. According to the United States Department of Agriculture (USDA), a typical serving of 85g (3 ounces) of chicken liver contains only 5.51 grams of net carbs, making it perfect for anyone on a keto diet.

Chicken liver is also a nutrient-dense superfood. It is loaded with essential vitamins, minerals, and high-quality protein. It is particularly high in vitamin A, with 222% of your RDA per 100 grams. Chicken liver also contains vitamin B12, vitamin K2, selenium, copper, iron, and zinc.

• Chicken Liver Pate: This is a classic, familiar way to eat chicken liver. It is loaded with nutrients and can be made even more keto-friendly by adding tallow or butter.
• "Sweet" and Spicy Bacon-Wrapped Chicken Liver Bites: This recipe is perfect for those who want the nutritional benefits of chicken liver but are not fans of the flavor. The bacon adds a great flavor and a crunchy texture.
• Creamy Chicken Liver and Mushroom Sauce: A rich and creamy dish that is perfect for converting skeptics to the benefits of organ meats.
• Sauteéd Chicken Livers in White Wine Sauce: A quick and easy dish with less than 4 carbs per serving, ready in under 30 minutes.
• Chicken Liver Skewers: Quick, easy, and nutrient-rich, these skewers are perfect for a keto-friendly barbecue.
• Keto Chopped Chicken Liver: This Eastern European classic is a simple and tasty way to enjoy chicken liver.

When eating out on a keto diet, Nando's is a great option. Their flame-grilled chicken is a good choice, especially with the skin on for added flavor and fats. Most of their peri-peri sauces are also low in carbs, so you can add some spice to your meal without compromising your keto goals.

• Go with the fire-grilled chicken: This is the signature dish at Nando's and it can be made even more keto-friendly by choosing dark meat and ordering it with the skin on.
• Choose your sides carefully: The only truly keto-friendly side dish is a side salad without dressing. If you want to add some flavor, ask for olive oil and vinegar or lemon juice.
• Use the nutritional calculator: The Nando's website has a tool that allows you to measure the carbs and sugar in your dish, so you can make an informed choice.

So, whether you're cooking at home or eating out, chicken liver and Nando's grilled chicken are great options for a keto-friendly meal.

Sides and sauces

When it comes to sides and sauces, there are several keto-friendly options available at Nando's.

For sides, you can choose from the following:

• Mixed leaf side salad: This option provides greens and has 50 calories, 8g fat, 6g carbs (4g net carbs), and 2g fiber.
• Turmeric roasted cauliflower: A healthier alternative to fries, with a regular serving containing 90 calories, 6g fat, 7g carbs (4g net carbs), 3g fiber, and 3g protein.
• Spicy mixed olives: Olives are a good source of healthy fats, and the net carbs are likely lower than listed due to fiber content. One order contains 186 calories, 18g fat, 4g carbs, and 0g protein.
• Broccoli: A newer side option that can be paired with your chicken.
• Avocado: A good source of healthy fats to add to your meal.
• Halloumi cheese: Can be ordered grilled without a dip.
• Side salad without croutons: You can ask for olive oil/vinegar or lemon juice as a dressing.

For sauces, the following options are recommended:

• Peri-Peri sauce: Most of the Peri-Peri sauces are low in carbs and can be chosen based on your spice tolerance. A 20g serving may contain anywhere from 0.2g to 2g of carbs.
• Olive oil: Contains 0g carbs.
• Caesar dressing: Contains 0g carbs.
• Hot sauce: Contains 2g carbs per 2 ounces.
• Lemon and herb basting: Contains 1g carb.
• Medium basting: Contains 2g carbs.
• Cheddar cheese: Contains 0g carbs.
• Grilled halloumi cheese: Contains 1g carb.

It's important to note that while these sides and sauces are keto-friendly, the overall keto-friendliness of your meal will depend on your choice of main dish and the quantities consumed.

Frequently asked questions