Jeffrey Salazar
Arby’s, known for its roast beef sandwiches and hearty fast-food options, can surprisingly accommodate those following a keto diet with a few strategic choices. While many menu items are high in carbs due to buns and sugary sauces, keto dieters can focus on protein-rich selections like the Classic Roast Beef sandwich without the bun, turkey or ham sandwiches bunless, or the Market Fresh Turkey or Roast Beef sandwiches sans bread. Additionally, Arby’s offers low-carb sides like side salads with ranch dressing, curly fries are off-limits, but their protein-focused entrees and customizable options make it possible to stay within keto macros while enjoying a meal on the go.
| Characteristics | Values |
|---|---|
| Menu Items | Roast Beef (no bun), Turkey Roasters (no bun), Beef 'n Cheddar (no bun), Curly Fries (limited), Side Salad, Turnip Fries, Market Fresh Sandwiches (no bread), Arby's Sauce (limited) |
| Net Carbs per Serving | Roast Beef: ~0g, Turkey Roasters: ~0g, Beef 'n Cheddar: ~2g (without bun), Curly Fries: ~15g (limit to small portion), Side Salad: ~3g, Turnip Fries: ~8g, Market Fresh (no bread): ~5g |
| Protein per Serving | Roast Beef: ~25g, Turkey Roasters: ~20g, Beef 'n Cheddar: ~28g, Side Salad: ~3g, Turnip Fries: ~1g, Market Fresh (no bread): ~15g |
| Fat per Serving | Roast Beef: ~10g, Turkey Roasters: ~8g, Beef 'n Cheddar: ~15g, Side Salad: ~2g (without dressing), Turnip Fries: ~4g, Market Fresh (no bread): ~8g |
| Customization Tips | Skip the bun, avoid sugary sauces, opt for low-carb sides, request extra lettuce or cheese |
| Keto-Friendly Sauces | Arby's Sauce (use sparingly), Red Ranch, Horsey Sauce (check for hidden sugars) |
| Beverages | Water, Unsweetened Iced Tea, Diet Soda (no sugar) |
| Avoid | Breaded items, sugary drinks, milkshakes, high-carb sides like potato cakes |
| Special Notes | Always verify nutritional info as recipes may change; portion control is key for keto |
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What You'll Learn
Low-carb sandwich options
Arby's, known for its meaty sandwiches, might seem like an unlikely destination for keto dieters, but with a bit of creativity, you can enjoy a low-carb meal here. The key is to focus on the protein-rich fillings and ditch the high-carb bread. One popular strategy is to order a sandwich "as a wrap" and ask for it to be lettuce-wrapped instead of using the traditional bun or wrap. This simple swap can significantly reduce your carb intake while still allowing you to savor Arby's signature flavors.
Consider the Classic Roast Beef sandwich, a staple on Arby's menu. By requesting it without the bun and adding extra lettuce, you create a keto-friendly option. The roast beef itself is naturally low in carbs, and you can further customize it by skipping sauces high in sugar, like barbecue or honey mustard. Instead, opt for horseradish sauce or a small amount of mayonnaise, which are lower in carbs. This approach not only keeps your meal aligned with keto principles but also lets you enjoy the rich, savory taste of the beef.
For those who prefer variety, the Turkey Classic is another excellent choice. Turkey is a lean protein that fits well within a keto diet, and by removing the bread and adding extra vegetables like lettuce and tomato, you can create a satisfying, low-carb meal. Be mindful of the cheese and sauces, as some options may contain hidden sugars. A slice of cheddar or Swiss cheese is a safe bet, and a drizzle of mustard can add flavor without the carbs.
If you're craving something heartier, the French Dip can be adapted to fit your keto needs. Order it without the au jus, which often contains added sugars, and ask for the beef to be served on a bed of lettuce instead of the bun. You can still enjoy the tender, seasoned beef while keeping your carb count low. Pair it with a side of extra cheese or a few slices of avocado for added healthy fats, which are essential for maintaining ketosis.
Lastly, don't overlook the Market Fresh Chicken Salad Sandwich. While the standard version comes on a high-carb bun, you can request it in a lettuce wrap. The chicken salad itself is typically low in carbs, especially if you skip the dried fruits or sweet dressings that some variations include. Adding extra lettuce and a splash of olive oil or vinegar can enhance the flavor while keeping the meal keto-friendly.
By making these simple adjustments, you can enjoy a variety of low-carb sandwich options at Arby's without derailing your keto diet. The key is to focus on the protein and vegetables while being mindful of sauces and bread. With a little customization, Arby's can be a convenient and satisfying choice for keto dieters on the go.
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Keto-friendly sides and snacks
Arby's, known for its meats and sandwiches, might seem like an unlikely destination for keto dieters, but with a bit of creativity and customization, you can find several keto-friendly sides and snacks that fit within your macros. The key is to focus on low-carb, high-fat options and avoid sugary sauces or breaded items. Here’s how to navigate the menu for satisfying keto choices.
One standout option is the Side Salad, which comes with iceberg lettuce, shredded cheddar, and a few tomato wedges. Skip the croutons and opt for a high-fat dressing like ranch or blue cheese to keep it keto-compliant. For added protein and flavor, ask for extra cheese or bacon bits. This simple yet versatile side can complement your main dish without derailing your carb count—typically under 5g net carbs when customized correctly.
If you’re craving something heartier, consider the Roast Turkey Farmhouse Salad minus the breaded chicken and apples. Request double turkey, extra cheese, and a creamy dressing to boost fat content. While salads are often overlooked as snacks, this option can be a filling, portable choice if you’re on the go. Just be mindful of portion sizes, as even keto-friendly salads can add up in calories if overloaded with toppings.
For a more snack-like option, Arby’s Cheese Curls are a surprisingly keto-friendly choice, with only 2g net carbs per serving. Pair them with a side of Sausage Patties (no biscuit) for a quick, protein-packed bite. This combination works well for breakfast or as a mid-day snack, offering a balance of fat and protein to keep you satiated. Just avoid the hash browns and other high-carb sides typically offered with breakfast items.
Lastly, don’t overlook the Corned Beef or Roast Beef as standalone snacks. Order them sans bread and pair with a side of Red Ranch Dressing for dipping. These meats are naturally low-carb and high in protein, making them ideal for keto. For added convenience, ask for them in a lettuce wrap instead of a bun to mimic a sandwich without the carbs. This approach allows you to enjoy Arby’s signature flavors while staying within your dietary limits.
By focusing on customization and mindful ordering, Arby’s can be a viable option for keto-friendly sides and snacks. Stick to salads, meats, and cheese-based options, and always skip the bread and sugary sauces. With a little planning, you can enjoy a satisfying meal or snack that aligns with your keto goals.
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Meat-only menu choices
Arby's, known for its meats, offers several options that align with a keto diet, particularly when focusing on meat-only choices. These selections are not only high in protein but also low in carbohydrates, making them ideal for those aiming to maintain ketosis. By stripping away buns, wraps, and sugary sauces, you can enjoy a satisfying meal without compromising your dietary goals.
One standout meat-only option is the Roast Turkey Farmhouse Salad, minus the carbs. Order this without the crispy chicken, tomato, and ranch dressing, and you’re left with a generous portion of sliced roast turkey, pepper jack cheese, and bacon. This combination provides a hearty, protein-rich meal with minimal carbs. For added flavor, request a side of red wine vinaigrette or oil and vinegar, both of which are low in carbs and complement the turkey well.
Another excellent choice is the Classic Roast Beef, ordered as a sandwich but without the bun. This simple yet satisfying option features thin-sliced roast beef, which is naturally low in carbs. To enhance the flavor, ask for extra horseradish sauce on the side, as it adds a spicy kick without significantly increasing carb intake. This option is not only keto-friendly but also highly customizable to suit your taste preferences.
For those craving variety, consider the Meat Lover’s Sandwich, sans bread. This option typically includes layers of roast turkey, corned beef, and ham. By skipping the bread and any high-carb toppings like onions or barbecue sauce, you’re left with a protein-packed meal that fits seamlessly into a keto diet. Pair it with a side of lettuce or a low-carb dressing for added texture and flavor.
When ordering meat-only options at Arby’s, always be mindful of hidden carbs in sauces and toppings. Stick to mustard, horseradish, or oil-based dressings, and avoid sweet sauces like honey mustard or barbecue. Additionally, don’t hesitate to customize your order—Arby’s is known for accommodating special requests. By focusing on these meat-only choices, you can enjoy a keto-friendly meal that’s both delicious and aligned with your dietary needs.
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Salads without high-carb toppings
Arby's menu offers a surprising array of keto-friendly options, and salads can be a great choice if you're mindful of toppings. The key to keeping your salad keto-compliant is to avoid high-carb additions like croutons, sugary dressings, and dried fruits. Instead, focus on protein-rich meats, healthy fats, and low-carb vegetables.
Customizing Your Salad for Keto Success
When ordering a salad at Arby's, start with a base of mixed greens or spinach. These options are low in carbs and provide a good foundation for your meal. Next, choose a protein source that aligns with your keto goals. Grilled chicken, turkey, or roast beef are excellent choices, as they are high in protein and low in carbs. Avoid breaded or fried proteins, as these can quickly add unwanted carbs to your meal.
Dressing Dos and Don'ts
The dressing you choose can make or break your keto salad. Avoid creamy dressings like ranch or blue cheese, as they often contain added sugars and carbs. Instead, opt for oil-based dressings like vinaigrettes or ask for olive oil and vinegar on the side. Be mindful of portion sizes, as even keto-friendly dressings can add up in calories and fat. A good rule of thumb is to use no more than 2-3 tablespoons of dressing per salad.
Topping Tips for a Keto-Friendly Salad
To add flavor and texture to your salad without compromising your keto goals, consider toppings like avocado, bacon, or shredded cheese. These options provide healthy fats and protein, making them ideal for a keto diet. You can also add low-carb vegetables like cucumbers, bell peppers, or cherry tomatoes for added nutrition and flavor. Be cautious with toppings like carrots or beets, as they can be higher in carbs and should be consumed in moderation.
Example Keto Salad at Arby's
A keto-friendly salad at Arby's might include:
- A base of mixed greens (2g net carbs per serving)
- Grilled chicken (0g net carbs per serving)
- Avocado (2g net carbs per 1/4 cup)
- Bacon (0g net carbs per slice)
- Shredded cheddar cheese (1g net carb per ounce)
- Olive oil and vinegar dressing (0g net carbs per 2 tablespoons)
This combination provides a balanced mix of protein, healthy fats, and low-carb vegetables, making it an excellent option for those following a keto diet. By being mindful of toppings and dressings, you can enjoy a delicious and satisfying salad at Arby's without derailing your keto goals. Remember to track your macros and adjust portion sizes as needed to stay within your daily carb limit, typically around 20-50 grams of net carbs per day for most keto dieters.
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Sugar-free drink alternatives
Staying hydrated on a keto diet doesn’t mean settling for plain water, though it’s always a solid choice. Arby’s offers several sugar-free drink alternatives that align with low-carb goals. Opt for unsweetened iced tea, which typically contains zero grams of sugar and provides a refreshing caffeine boost without derailing ketosis. Another smart choice is Diet Pepsi or Diet Mountain Dew, both available at most locations. These beverages use artificial sweeteners like aspartame, which have minimal impact on blood sugar levels, making them keto-friendly in moderation.
For those who prefer a creamier option, Arby’s unsweetened coffee is a versatile base. Skip the flavored syrups, which are loaded with sugar, and instead add heavy cream or a splash of unsweetened almond milk. This keeps the carb count negligible while adding richness. Be cautious with pre-made coffee drinks, as some may contain hidden sugars or milk-based additives. Always ask for customization to ensure compliance with keto guidelines.
If you’re craving something bubbly but want to avoid diet soda, unsweetened sparkling water is a great alternative. Arby’s often carries brands like Dasani Sparkling or La Croix, which come in various flavors without added sugars or carbs. These drinks provide the fizziness of soda without the metabolic drawbacks. Pairing sparkling water with a slice of lemon or lime can enhance the flavor while keeping the carb count at zero.
Lastly, consider Arby’s water options, which may seem mundane but are the safest bet for strict keto adherence. Infuse your water with cucumber, mint, or berries (sparingly, as berries contain natural sugars) to add flavor without carbs. While it’s tempting to reach for sugary drinks, these sugar-free alternatives ensure you stay hydrated and on track with your dietary goals. Always verify ingredients with staff if unsure, as formulations can vary by location.
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Frequently asked questions
Yes, but you’ll need to order it as a "roast beef lettuce wrap" to avoid the bun, which is high in carbs. Skip the sauces or choose low-carb options like horseradish sauce.
No, curly fries are high in carbs and not suitable for a keto diet. Opt for low-carb sides like a side salad with ranch dressing instead.
Yes, but remove the bun and choose grilled chicken options. Avoid breaded or crispy chicken, as they are higher in carbs.
Arby's sauce is relatively low in carbs, but use it sparingly. Horseradish sauce and red ranch are also good keto-friendly options.
Yes, but order it as a lettuce wrap to skip the bun. Avoid adding high-carb toppings like honey mustard sauce.
