Nando's Sauce: Is It Keto-Friendly?

Nandos' sauces are a popular choice for those on a keto diet. The average serving (20g) of Nandos sauce provides between 0.2 – 1.4 grams of net carbohydrates, depending on the type of sauce and flavour. The Peri-Peri sauce is considered keto-friendly, while the Marinade is best consumed in moderation due to its higher carbohydrate content. While Nandos' sauces are low in carbs, some of their ingredients, such as sunflower oil and propylene glycol, are not considered optimal for a keto diet, leading some to label them as 'Dirty Keto'.

Peri-Peri Sauce: Keto-friendly, but with unhealthy ingredients

Nando's Peri-Peri sauce is keto-friendly, with an average serving (20g) providing between 0.2 and 1.4 grams of net carbohydrates. However, it is considered 'Dirty Keto' due to the presence of unhealthy ingredients.

The sauce is low in net carbs, but it contains refined sunflower oil, which is prone to oxidation and may cause inflammation in the body. The extraction process for this type of oil involves high heat and chemicals, stripping out nutrients and replacing them with harmful substances.

Additionally, the sauce includes propylene glycol, a controversial food additive that is best avoided. Most of a keto diet should consist of minimally processed foods to achieve healthy weight loss.

While Nando's Peri-Peri sauce won't knock you out of ketosis, it may contribute to health issues in the long run if consumed too regularly. It's recommended to opt for nutritious low-carb foods like broccoli, olives, and mackerel instead.

For a healthier alternative, you can make your own Peri-Peri sauce at home. A simple recipe includes avocado oil, chilli flakes, fresh chillies, fire-roasted capsicum, garlic, red wine vinegar, lime, and smoked paprika. This homemade version is tasty, quick to make, and has no added sugar.

Marinade: High in carbs, must be consumed in moderation

While Nandos' sauces are keto-friendly, the marinade is high in carbs and must be consumed in moderation.

The average serving of Nandos sauce (20g) provides between 0.2 to 1.4 grams of net carbohydrates. This is true of all variations of the sauce, including the hot and garlic varieties. However, the marinade is much higher in carbohydrate content than the Peri-Peri sauce.

The Peri-Peri sauce does not contain sugar, unlike the marinade. Therefore, the Peri-Peri sauce can be consumed more liberally, while the marinade must be eaten in controlled portion sizes. A serving of the marinade provides 1.4 grams of carbohydrates, but consuming more than 100g will provide a significant amount of carbs (7g+) and may put you at risk of exiting ketosis.

To avoid consuming too many carbs, stick to the recommended serving sizes for the marinade. A whole bottle of Peri-Peri sauce will not knock you out of ketosis, but the marinade will. As a general guideline, Nandos Peri-Peri sauce can be enjoyed more liberally, while the Nandos Marinade should be eaten in moderation.

While the Nandos sauce qualifies as keto-friendly from a nutritional perspective, the ingredient list is not considered optimal according to keto guidelines. Some Keto dietitians would label this a "dirty keto" food due to the presence of unhealthy ingredients like sunflower oil, stabilisers (xanthan gum, propylene glycol alginate), colours (plain caramel), and acidity regulators (citric acid).

Therefore, it is recommended to consume the Nandos Marinade in moderation as part of a keto diet.

Keto-friendly meal options: Flame-grilled chicken, side salad, etc

If you're looking for keto-friendly meal options, flame-grilled chicken with a side salad is a great choice. Here are some tips and recipes to help you create a delicious and keto-compliant meal:

Choosing the Right Chicken

When selecting chicken for your keto meal, opt for skinless chicken breasts or thighs. These cuts of meat are leaner and have fewer carbohydrates than chicken with the skin on. If you're buying pre-made grilled chicken, check the nutrition label to ensure it fits within your keto macros. Alternatively, you can grill the chicken yourself to control the ingredients and cooking methods.

Keto-Friendly Seasonings and Sauces

When it comes to seasoning your chicken, there are several keto-friendly options available. You can use dry rubs containing spices like paprika, cayenne pepper, or garlic powder. Additionally, Nando's Peri-Peri sauce, in moderate amounts, can be a good choice as it is keto-friendly and provides only 0.2 grams of carbohydrates per serving. However, the Nando's Marinade should be consumed in smaller quantities as it has a higher carbohydrate content. Remember to always check the labels and watch your portion sizes to ensure they fit within your keto macros.

Creating a Keto Side Salad

For your side salad, choose a base of leafy greens such as romaine lettuce, spinach, or arugula. You can also add non-starchy vegetables like cucumbers, tomatoes, avocados, and onions. Include healthy fats like avocado, olive oil, or cheese, and consider adding some toasted seeds or nuts for crunch. For a dressing, a simple mixture of olive oil, vinegar, salt, and pepper can be delicious and keto-friendly.

Sample Keto Grilled Chicken Salad Recipe

Ingredients:

• 2 chicken breast fillets, grilled
• 100g of cherry or datterini tomatoes
• 1 small shallot, finely sliced
• 1/2 lemon, for juice
• Romaine lettuce, chopped
• Olives (optional)
• Capers (optional)
• Cream cheese or Greek yogurt
• Olive oil, salt, and black pepper, to taste

Instructions:

• Marinate the shallot in lemon juice for at least 10 minutes.
• Grill the chicken breasts until completely cooked through.
• In a bowl, create a base with the lettuce, then add the sliced chicken, tomatoes, and optional olives.
• Top with the marinated shallots, capers (if using), and dollops of cream cheese or Greek yogurt.
• Drizzle with olive oil and season with salt and black pepper to taste.

This recipe provides a quick and easy keto-friendly meal that you can prepare in advance and enjoy any time. It's a delicious and nutritious option that will keep you satisfied and on track with your keto diet.

Non-Keto options: Fries, bread, rice, and other sauces

While Nandos does offer keto-friendly options, there are plenty of high-carb dishes to avoid, including fries, bread, rice, and sauces.

Fries are a definite no-go on the keto diet, as they are typically loaded with carbohydrates. Bread is another food item that should be avoided, as it is usually made with high-carb ingredients such as flour and sugar. Rice is also off the table for keto dieters, as it is a high-carb grain.

When it comes to sauces, it's important to be selective. While some sauces can be keto-friendly, such as the Peri-Peri sauce, others can be high in carbohydrates. The marinade sauce, for example, has a higher carbohydrate content than the Peri-Peri sauce and should be consumed in moderation. Other sauces, such as the garlic sauce and lemon and herb basting sauce, may also contain higher amounts of carbohydrates, so it's important to check the nutritional information before making a decision.

In addition to these non-keto options, it's worth noting that Nandos also offers a variety of side dishes that may not be suitable for a low-carb diet. These include corn on the cob, mashed potatoes, and mixed vegetable options that often include high-carb vegetables like squash, corn, and beans. It's always a good idea to check the nutritional information and plan your meal ahead of time to ensure it fits within your keto macros.

Homemade Keto-friendly Peri-Peri Sauce: Avocado oil, chilli, garlic, etc

Homemade Keto-Friendly Peri-Peri Sauce

Ingredients:

• Avocado oil
• Chilli flakes
• Fresh chillies
• Fire-roasted capsicum
• Garlic
• Chilli garlic sauce
• Red wine vinegar
• Lime
• Smoked paprika
• Salt and pepper
• Sour cream or coconut cream/yoghurt (optional)

Method:

Place all the ingredients into a food processor or blender and mix until well pureed. For a marinade, omit the cream and add it to the remaining sauce to serve.

Notes:

This sauce is best suited for keto dieters as it is low in carbohydrates and does not contain any added sugar. Avocado oil is also considered a "keto-approved" oil. However, if you are following a strict keto diet, it is important to note that Nandos Peri-Peri Sauce is considered "Dirty Keto" due to the presence of unhealthy ingredients like sunflower oil and propylene glycol. Therefore, it may be preferable to make your own keto-friendly version at home.

Frequently asked questions