Madeleine Hull
Arby’s, known for its roast beef sandwiches and hearty fast-food options, might seem like a challenging choice for those following a keto diet, which emphasizes low-carb, high-fat meals. However, with a bit of creativity and menu customization, it’s entirely possible to enjoy a keto-friendly meal at Arby’s. By skipping the buns, opting for lettuce wraps, and focusing on protein-rich items like roast beef, turkey, or chicken, keto dieters can stay on track. Additionally, sides like side salads with oil and vinegar dressing or cheese curds can complement the meal without adding unnecessary carbs. With mindful ordering, Arby’s can be a convenient and satisfying option for keto enthusiasts.
| Characteristics | Values |
|---|---|
| Menu Options | Roast Beef (no bun), Turkey Roasters (no bun), Beef 'n Cheddar (no bun) |
| Sides | Side Salad (no croutons), Bruschetta Chicken Salad (no croutons) |
| Sauces/Condiments | Red Ranch Dressing, Horseradish Sauce, Au Jus (limited) |
| Customization | Remove buns, bread, or wraps; avoid sugary sauces and high-carb toppings |
| Beverages | Water, Unsweetened Iced Tea, Diet Soda |
| Net Carbs (approx.) | 2-5g per serving (varies by item and customization) |
| Protein Sources | Roast Beef, Turkey, Chicken |
| Avoid | Curly Fries, Breaded Items, Sweetened Sauces, Shakes |
| Best Practices | Stick to meats, cheeses, and low-carb veggies; check for hidden sugars |
| Availability | Varies by location; confirm with staff for keto-friendly options |
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What You'll Learn
- Low-carb sandwich options: Explore Arby's menu for keto-friendly sandwiches with lettuce wraps or no bun
- Meat-only choices: Focus on roast beef, turkey, or brisket without sauces or buns
- Keto-friendly sides: Opt for side salads, cheese curds, or bacon bites without high-carb toppings
- Sauce and dressing tips: Choose sugar-free sauces like horseradish or red ranch for keto compliance
- Customizing orders: Request no buns, sugar-free sauces, and extra veggies for keto-approved meals
Low-carb sandwich options: Explore Arby's menu for keto-friendly sandwiches with lettuce wraps or no bun
When following a keto diet, finding low-carb sandwich options at fast-food chains like Arby’s requires a bit of creativity, but it’s entirely possible. One of the most effective strategies is to order sandwiches without the bun or request a lettuce wrap instead. Arby’s is known for its meats, which are naturally low in carbs, making it easier to customize your order. For example, the Classic Roast Beef sandwich can be ordered sans bun, turning it into a protein-rich, keto-friendly meal. Simply ask for the roast beef, cheese (if desired), and any low-carb toppings like red onion or horseradish sauce, all wrapped in lettuce.
Another excellent option is the Turkey Classic, which features thinly sliced turkey breast. By skipping the bun and opting for a lettuce wrap, you can enjoy this sandwich while keeping your carb count minimal. Pair it with mayo or mustard, both of which are keto-approved condiments, and add some lettuce, tomato, or avocado for extra flavor and healthy fats. This customization ensures you stay within your macros while still enjoying a satisfying meal.
If you’re craving something heartier, consider the French Dip or Beef ’n Cheddar without the bun. The key is to focus on the meat and cheese, which are the stars of these sandwiches. For the French Dip, ask for the au jus on the side to control the sodium intake, and dip your meat sparingly. For the Beef ’n Cheddar, the combination of roast beef and cheddar sauce is naturally low in carbs when you eliminate the bun. Both options can be wrapped in lettuce or simply served on a plate for a filling, keto-friendly dish.
For those who enjoy ham, the Ham & Swiss Melt is another great choice. Order it without the bun and wrapped in lettuce to keep it low-carb. The ham and Swiss cheese provide a delicious, savory flavor, and you can add mustard or mayo for extra taste without adding carbs. This option is simple yet satisfying, making it a go-to for keto dieters at Arby’s.
Lastly, don’t forget to check Arby’s Market Fresh sandwiches, which are typically served on a sandwich thin or wrap. While the bread isn’t keto-friendly, you can request the fillings—like turkey, roast beef, or chicken—on a bed of lettuce or in a lettuce wrap. This allows you to enjoy the flavors of these sandwiches without the carbs. Always double-check with the staff to ensure no hidden sugars or high-carb ingredients are included in your order. With these customizations, Arby’s can be a surprisingly keto-friendly destination for low-carb sandwich lovers.
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Meat-only choices: Focus on roast beef, turkey, or brisket without sauces or buns
When following a keto diet at Arby’s, focusing on meat-only choices is a straightforward and effective strategy. The key is to stick to roast beef, turkey, or brisket while avoiding sauces, buns, and other high-carb additions. These meats are naturally low in carbs and high in protein, making them ideal for keto. Arby’s roast beef, for example, is thinly sliced and can be ordered in larger quantities to meet your macros without adding unnecessary carbs. Simply ask for the meat without any condiments or bread, and you’ll have a keto-friendly option that’s both satisfying and compliant with your diet.
Turkey is another excellent meat-only choice at Arby’s for keto dieters. Like roast beef, turkey is low in carbs and can be ordered in bulk to create a filling meal. Request a turkey sandwich without the bun or sauces, and you’ll have a lean protein source that fits seamlessly into your keto plan. If you’re concerned about portion size, don’t hesitate to order extra meat to ensure you’re meeting your protein needs without exceeding your carb limit. This approach allows you to enjoy the flavors of Arby’s while staying true to your keto goals.
Brisket is a third meat-only option that keto followers can enjoy at Arby’s. Known for its rich flavor and tenderness, brisket can be a delicious way to add variety to your keto meals. As with roast beef and turkey, the key is to order the brisket without any sauces or buns. This ensures that you’re only consuming the meat itself, which is naturally low in carbs. If Arby’s offers smoked brisket, it can be a particularly flavorful choice, as the smoking process doesn’t add carbs. Just be mindful of any added seasonings or marinades, and ask for the meat plain if necessary.
To maximize your keto experience with meat-only choices at Arby’s, consider customizing your order to include a combination of roast beef, turkey, or brisket. For instance, you could order a double or triple stack of roast beef or mix and match meats to create a hearty, protein-rich meal. This approach not only keeps your carb intake minimal but also ensures you’re getting enough protein to stay full and satisfied. Remember to always double-check with the staff to ensure your order is prepared without any hidden sauces or carb-heavy ingredients.
Finally, while focusing on meat-only choices, don’t forget to stay hydrated and consider adding low-carb sides if needed. However, since the focus here is strictly on meat, you can confidently rely on roast beef, turkey, or brisket as your primary keto-friendly options at Arby’s. By keeping it simple and avoiding sauces or buns, you’ll have a meal that aligns perfectly with your keto lifestyle. This meat-centric approach not only simplifies your ordering process but also ensures you’re getting the nutrition you need without compromising your dietary goals.
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Keto-friendly sides: Opt for side salads, cheese curds, or bacon bites without high-carb toppings
When dining at Arby’s while following a keto diet, choosing the right sides is crucial to staying within your macronutrient goals. Keto-friendly sides: Opt for side salads, cheese curds, or bacon bites without high-carb toppings is a smart strategy to complement your meal without derailing your progress. Side salads, for instance, are an excellent choice because they are low in carbs and high in fiber, especially when paired with a sugar-free dressing. Arby’s offers a side salad that can be customized to fit keto needs—skip the croutons and opt for oil and vinegar or ranch dressing, ensuring you avoid hidden sugars.
Another keto-friendly option is cheese curds, which are naturally low in carbs and high in fat, making them a perfect snack or side. Cheese curds at Arby’s are typically breaded, so it’s important to confirm if they offer a non-breaded version or if the breading is minimal enough to fit your keto macros. If breading is unavoidable, consider enjoying them in moderation or pairing them with a lower-fat main course to balance your meal.
Bacon bites are a third keto-friendly side option at Arby’s, provided they are served without high-carb toppings or sauces. Bacon is inherently low in carbs and high in fat, aligning well with keto principles. However, be cautious of any added sweeteners or sugary glazes that might accompany the bacon bites. If in doubt, ask for them plain or with a side of ranch or cheese sauce for dipping, ensuring you avoid unnecessary carbs.
When ordering these sides, always double-check the ingredients and preparation methods to ensure they align with your keto goals. For example, some side salads might come with high-carb additions like corn or dried fruits, so request a plain version with leafy greens and vegetables only. Similarly, cheese curds and bacon bites should be free from breading or sweeteners to keep them keto-compliant. By being mindful of these details, you can enjoy a satisfying and keto-friendly meal at Arby’s.
Lastly, portion control is key when selecting sides. Even keto-friendly options like cheese curds and bacon bites can add up in calories and fat, so consider sharing or saving some for later if the portions are large. Pairing these sides with a protein-rich main course, such as a roast turkey sandwich without the bun or a lettuce-wrapped beef sandwich, will create a balanced and filling keto meal at Arby’s. With these tips, you can confidently navigate the menu and stay on track with your keto lifestyle.
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Sauce and dressing tips: Choose sugar-free sauces like horseradish or red ranch for keto compliance
When dining at Arby’s while following a keto diet, one of the most critical aspects to consider is the sauces and dressings you choose. Many traditional sauces are loaded with sugar, which can quickly derail your keto goals. To stay on track, focus on sugar-free options that align with your macros. Arby’s offers several keto-friendly sauces, such as horseradish sauce and red ranch dressing, which are excellent choices because they are low in carbs and free from added sugars. These sauces not only enhance the flavor of your meal but also ensure you remain in ketosis. Always check the nutritional information or ask the staff if you’re unsure about the ingredients.
Horseradish sauce is a standout option for keto dieters at Arby’s. Its bold, spicy flavor pairs well with meats like roast beef or turkey, and it contains minimal carbs. Horseradish is naturally low in sugar, making it a safe bet for those monitoring their carbohydrate intake. Use it generously to add a kick to your sandwich or wrap, but remember to skip the bread or bun to keep the meal fully keto-compliant. This sauce is a great way to enjoy Arby’s signature meats without compromising your dietary needs.
Another excellent choice is Arby’s red ranch dressing, which is often lower in carbs compared to other creamy dressings. Ranch is a popular option for salads or as a dip for low-carb vegetables, and the red ranch variety at Arby’s offers a tangy twist. When ordering a salad, such as the roast turkey farmhouse salad without the crispy chicken or high-carb toppings, pair it with red ranch for a satisfying and keto-friendly meal. Be mindful of portion sizes, as even low-carb dressings can add up in calories and fat.
When customizing your order, always request sauces and dressings on the side. This allows you to control the amount you use and avoid overdoing it. For example, if you’re ordering a meat-only sandwich or a lettuce wrap, dip your food lightly into the horseradish or red ranch instead of drenching it. This way, you can enjoy the flavors without consuming unnecessary carbs or calories. Additionally, avoid sauces like barbecue, honey mustard, or sweet teriyaki, as these are typically high in sugar and not keto-friendly.
Lastly, don’t hesitate to ask for substitutions or modifications to make your meal keto-compliant. For instance, if a menu item comes with a sugary sauce, request it without and ask for horseradish or red ranch instead. Arby’s is generally accommodating to dietary preferences, and making these small adjustments can help you enjoy a delicious meal while staying within your keto macros. By choosing the right sauces and dressings, you can navigate the Arby’s menu with confidence and stick to your low-carb lifestyle.
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Customizing orders: Request no buns, sugar-free sauces, and extra veggies for keto-approved meals
When dining at Arby’s on a keto diet, customizing your order is key to staying within your macros. One of the most effective strategies is to request no buns on sandwiches or wraps. Arby’s is known for its hearty meats, which are typically keto-friendly, but the buns and wraps are high in carbs. By skipping the bread entirely, you can enjoy the protein-rich fillings without the unnecessary carbs. For example, order a classic roast beef sandwich without the bun and ask for it to be wrapped in lettuce instead. This simple adjustment transforms a carb-heavy meal into a keto-approved option.
Another crucial step in customizing your Arby’s order for keto is to opt for sugar-free sauces. Many of Arby’s sauces, like BBQ and honey mustard, contain added sugars that can derail your keto goals. Instead, ask for sugar-free options like horseradish sauce, red ranch, or even just a drizzle of olive oil and vinegar. If you’re unsure about the sugar content, don’t hesitate to ask the staff for nutritional information or recommendations. This small change ensures your meal remains low-carb while still adding flavor.
To bulk up your meal and increase fiber intake, request extra veggies whenever possible. Arby’s offers lettuce, tomatoes, and other low-carb vegetables that can be added to your order. For instance, if you’re getting a roast turkey sandwich without the bun, ask for extra lettuce, spinach, or cucumbers to make it more filling and nutrient-dense. You can also order a side salad (without croutons or sugary dressings) to complement your meal. Adding more veggies not only keeps you satisfied but also helps you stay within your keto macros.
Finally, don’t be afraid to mix and match menu items to create a fully customized keto meal. For example, order a side of turkey or ham slices, pair it with a side salad, and top it with sugar-free sauce. Alternatively, ask for a lettuce-wrapped chicken sandwich with extra cheese and avocado if available. Arby’s is generally accommodating to special requests, so be specific about your needs. By focusing on protein, healthy fats, and low-carb veggies while avoiding buns and sugary sauces, you can enjoy a delicious and keto-friendly meal at Arby’s.
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Frequently asked questions
It's best to avoid the roast beef sandwich as it comes with a bun, which is high in carbs. However, you can order the roast beef without the bun and ask for extra lettuce, cheese, and red sauce to make it keto-friendly.
No, Arby's curly fries are not suitable for a keto diet as they are high in carbs and made with potato, which is not keto-friendly. Stick to low-carb options like salads or meat-based dishes.
While the chicken tenders themselves may seem like a good option, they are typically breaded and fried, adding unnecessary carbs. Opt for the roast turkey farmhouse salad with avocado and ask for no croutons, or choose a protein-style roast beef sandwich without the bun.
Arby's sauce is relatively low in carbs, with around 2-3 grams per serving, making it a suitable option for keto. You can also use their red ranch, horseradish sauce, or their oil and vinegar dressing, all of which are keto-friendly. Avoid honey mustard and other sweet sauces, as they tend to be higher in carbs.
