Leena Watts
If you're following a keto diet and craving a meal at Nando's, you're in luck—the menu offers several low-carb options that align with your dietary needs. Focus on their PERi-PERi chicken, opting for thighs or drumsticks without the skin to keep carbs minimal, and pair it with sides like spicy mixed olives, green salad (sans dressing or with olive oil), or steamed veggies. Avoid high-carb items like rice, chips, and bread, and be mindful of sauces, as some contain added sugars. With a bit of customization, you can enjoy a flavorful, keto-friendly meal at Nando's without compromising your goals.
| Characteristics | Values |
|---|---|
| Menu Options | Butterfly Chicken, Quarter Chicken, Half Chicken, Whole Chicken (skin on) |
| Protein Choices | Chicken (grilled, not coated), Chicken Wings (PERi-PERi or plain) |
| Side Options | Grilled Veggies, Green Salad (no dressing), Side Salad (no croutons) |
| Sauces/Dressings | Mild, Lemon & Herb, Hot (check for sugar content), Garlic PERi-PERi |
| Avoid | Chips, Rice, Bread, Sweet Potato, Corn on the Cob, Dips with sugar |
| Beverages | Still/Sparkling Water, Unsweetened Iced Tea, Black Coffee/Tea |
| Customizable | Request no marinade or sauce if unsure of carb content |
| Macros (Example) | ~30g protein, ~15g fat, <5g net carbs (varies by portion and sides) |
| Allergen Info | Check for cross-contamination if sensitive to gluten/dairy |
| Availability | Varies by location; confirm keto-friendly options with staff |
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What You'll Learn
Grilled Chicken Options
When following a keto diet at Nando’s, grilled chicken options are your best bet, as they are low in carbs and high in protein. Nando’s is famous for its PERi-PERi chicken, and thankfully, the grilled versions fit perfectly into a keto lifestyle. Opt for the Whole Chicken or Half Chicken grilled with PERi-PERi flavor. These options are free from breading or added sugars, ensuring they remain keto-friendly. Be sure to specify that you want it grilled, not flame-grilled with bastes that may contain hidden sugars. The whole chicken serves as an excellent centerpiece for a keto meal, especially when paired with low-carb sides.
For a more portion-controlled option, consider the Grilled Butterfly Chicken Breast. This is a single, skin-on chicken breast that’s been butterflied and marinated in Nando’s signature PERi-PERi sauce. It’s juicy, flavorful, and completely keto-approved. The grilling process locks in the natural fats, making it a satisfying and nutritious choice. Pair it with a side of steamed vegetables or a fresh salad without sugary dressings to keep the meal fully aligned with your keto goals.
If you’re dining in a group or prefer variety, the Grilled Chicken Thighs are another excellent choice. Chicken thighs are naturally higher in fat than breasts, making them even more keto-friendly. Nando’s grilled thighs are tender, flavorful, and can be ordered in quantities of two or more. Like the other grilled options, ensure they are prepared without any sugary marinades or bastes. The richness of the thighs pairs well with avocado or a side of creamy spinach, both of which are low-carb and keto-approved.
For those who enjoy a bit of spice, the Grilled Chicken Wings are a fantastic keto option. Wings are naturally high in fat and protein, making them ideal for a ketogenic diet. Nando’s wings can be ordered grilled and coated in their PERi-PERi sauce, but always confirm that no sugary additives are included. Wings are also a great finger food option, perfect for sharing or enjoying as a meal on their own. Just skip the dipping sauces, as most contain added sugars, and stick to the natural flavors of the chicken.
Lastly, if you’re looking for a complete keto meal, consider the Grilled Chicken Breast Fillet as part of a salad or bowl. Nando’s allows you to customize your meal, so you can pair the grilled chicken breast with low-carb options like mixed greens, cucumber, avocado, and olive oil. Avoid croutons, dried fruits, or sweet dressings, and instead, opt for a simple olive oil and vinegar or a creamy Caesar dressing without added sugars. This combination ensures you stay within your keto macros while enjoying a balanced and flavorful meal. Always double-check with the staff about ingredients to ensure everything aligns with your dietary needs.
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Low-Carb Side Dishes
When dining at Nando’s while following a keto diet, choosing low-carb side dishes is essential to keep your meal aligned with your nutritional goals. One excellent option is the Spicy Mixed Olives. Olives are naturally low in carbs and high in healthy fats, making them a perfect keto-friendly side. They also add a burst of flavor to your meal, complementing Nando’s peri-peri chicken without adding unnecessary carbohydrates. This side is both satisfying and easy to pair with any main dish.
Another great low-carb side dish at Nando’s is the Green Salad without dressing or with a high-fat, low-carb dressing like olive oil and vinegar. The salad typically includes fresh greens, cucumber, and tomato, all of which are low in carbs. Be sure to skip croutons or other high-carb additions. You can also ask for extra avocado if available, as it’s rich in healthy fats and fits perfectly into a keto diet. This side is refreshing and helps balance the spiciness of Nando’s peri-peri chicken.
If you’re looking for something heartier, the Steam Veg is an excellent choice. This side consists of steamed vegetables like broccoli, cauliflower, and spinach, all of which are very low in carbs and high in fiber. Steamed vegetables are a nutritious way to add volume to your meal without derailing your keto goals. Pair it with butter or a drizzle of olive oil for added flavor and healthy fats. This side is both filling and nutrient-dense, making it a smart option for keto dieters.
For those who enjoy a creamy option, the Superfood Side (without grains) can be a good fit. This side often includes ingredients like spinach, broccoli, and nuts, which are low in carbs and high in healthy fats and fiber. Just ensure you omit any grains or high-carb components that might be included. This side is not only keto-friendly but also packed with nutrients, making it a wholesome addition to your Nando’s meal. Always double-check with the staff to ensure the ingredients align with your keto requirements.
Lastly, don’t overlook the simplicity of Extra Peri-Peri Sauce as a side. While not a traditional side dish, Nando’s peri-peri sauce is typically low in carbs, especially if you opt for the hotter varieties, which tend to have fewer added sugars. Use it to add flavor to your chicken or steamed vegetables without worrying about carb intake. Just be mindful of portion sizes, as some sauces may contain hidden sugars. This option allows you to enjoy Nando’s signature flavor while staying keto-compliant.
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Keto-Friendly Sauces
When dining at Nando’s while following a keto diet, choosing the right sauces is crucial, as many traditional options are high in sugar and carbs. Fortunately, Nando’s offers several keto-friendly sauces that can elevate your meal without derailing your macros. The Perinaise is a standout choice—a creamy blend of Nando’s famous PERi-PERi sauce and mayonnaise. It’s low in carbs and adds a spicy, tangy flavor to your chicken or veggies. Just be mindful of portion sizes, as even keto-friendly sauces can add up in calories.
Another excellent keto-friendly option is the Wild Herb Sauce. Made with a mix of herbs, oil, and vinegar, it’s light, flavorful, and virtually carb-free. This sauce pairs perfectly with grilled chicken or salads, providing a refreshing contrast to the heat of Nando’s PERi-PERi spices. Its simplicity makes it a safe bet for those strictly monitoring their carb intake.
For those who enjoy a bit of heat, the Hot Sauce is a great keto-friendly choice. It’s primarily made from chili peppers, vinegar, and spices, with minimal added ingredients. This sauce packs a punch without the sugar often found in spicier condiments. Drizzle it over your chicken or use it as a dipping sauce for wings to keep your meal keto-compliant.
If you’re looking for something creamy but want to avoid the slight carbs in Perinaise, opt for the Garlic Sauce. It’s rich, garlicky, and typically low in carbs, though it’s always a good idea to check the specific nutritional information at your location. This sauce works well with both meat and vegetable dishes, adding depth without compromising your keto goals.
Lastly, the Mango & Lime Sauce might seem fruity, but it’s surprisingly keto-friendly in moderation. While it does contain some natural sugars from mango, the portion sizes at Nando’s are small, and the lime adds a tangy balance. If you’re craving something sweet and zesty, this sauce can be a treat without significantly impacting your carb count. Always ask for it on the side to control the amount you use.
When in doubt, stick to olive oil and vinegar or request extra PERi-PERi spice on the side. These simple, carb-free options allow you to enjoy Nando’s signature flavors while staying true to your keto lifestyle. Always check with the staff or review the latest nutritional information to ensure the sauces align with your dietary needs.
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Customizing Keto Meals
When customizing keto meals at Nando’s, the key is to focus on high-fat, moderate-protein, and low-carb options. Start by choosing a protein that aligns with your keto goals. Nando’s offers a variety of peri-peri chicken options, and the best choices are the butterfly chicken or the half chicken without the skin. These options are low in carbs and high in protein, making them perfect for a keto diet. Avoid breaded or coated chicken, as these add unnecessary carbs. If you prefer red meat, the prego steak is a great choice, but be mindful of the marinade, as some may contain added sugars. Always opt for grilled or flame-grilled proteins to keep it keto-friendly.
Next, customize your sides to keep your meal low in carbs. Nando’s offers several keto-friendly side options, such as the spicy mixed olives, green salad, or grilled veggies. The spicy mixed olives are an excellent choice as they are high in healthy fats and virtually carb-free. When ordering a green salad, skip the croutons and opt for a high-fat dressing like the peri-tamer or creamy garlic, but ask for it on the side to control the portion. Grilled veggies like peppers, mushrooms, and spinach are also great, but avoid starchy options like corn or potatoes. These sides will complement your protein while keeping your carb intake minimal.
Sauces and seasonings play a crucial role in customizing your keto meal at Nando’s. The peri-peri sauces come in various heat levels, and most are keto-friendly, but always check for added sugars. The hot, extra hot, and garlic peri-peri sauces are typically safe bets. Avoid sweet bastings or mango lime sauces, as these are higher in carbs. Instead, enhance your meal with butter or garlic sauce, which adds flavor without the carbs. Don’t hesitate to ask the staff for nutritional information or recommendations to ensure your choices align with your keto diet.
Portion control is another important aspect of customizing keto meals at Nando’s. While the proteins and sides are keto-friendly, overeating can still lead to excess calorie intake. Consider sharing a meal or opting for a smaller portion of protein. For example, a quarter chicken or a single butterfly chicken breast paired with a side of olives and a small green salad can be a perfectly balanced keto meal. If you’re still hungry, add an extra serving of grilled veggies or a side of halloumi, which is low in carbs and high in fat.
Finally, don’t forget to stay hydrated and mindful of beverages. Water, sparkling water, or unsweetened iced tea are the best drink options for a keto diet. Avoid sugary sodas, juices, or alcoholic beverages, as these can quickly derail your carb count. If you’re craving something more flavorful, ask for a squeeze of lemon or lime in your water. By carefully selecting your protein, sides, sauces, and portions, you can enjoy a delicious and fully customized keto meal at Nando’s without compromising your dietary goals.
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Avoiding Hidden Carbs
When dining at Nando’s while following a keto diet, avoiding hidden carbs is crucial to staying within your macronutrient goals. Many dishes at Nando’s appear keto-friendly at first glance, but hidden carbs can lurk in sauces, marinades, and sides. For example, the famous PERi-PERi sauces, while flavorful, often contain sugar or thickeners that add unnecessary carbs. Always opt for the milder sauces or ask for them on the side to control the amount you use. The hottest sauces tend to have fewer additives, but it’s best to verify with the nutritional information provided by Nando’s.
Another area to watch for hidden carbs is in the marinades used for chicken. While the plain grilled chicken (butterflied or whole) is a safe keto option, some marinades may contain sugar or honey. Stick to the plain or lemon and herb options, which are typically lower in carbs. Avoid the spicy rice, pita bread, and corn on the cob, as these are high-carb sides that can easily derail your keto efforts. Instead, pair your chicken with low-carb sides like steamed veggies, side salad (without croutons or sugary dressings), or the spicy green beans.
Salads can be a great keto option at Nando’s, but hidden carbs often appear in the form of croutons, dried fruits, or sweet dressings. When ordering a salad, request it without croutons or dried fruits and opt for olive oil and vinegar or a simple PERi-PERi drizzle instead of the standard dressings. The Nando’s House Salad or Grilled Chicken Caesar (without croutons and with a sugar-free dressing) are excellent choices. Always double-check the ingredients to ensure no hidden sugars or starches are included.
Sides and snacks can also be a source of hidden carbs. For instance, the Nando’s MACHU PICHU fries, while tempting, are high in carbs due to the sweet potato base. Instead, choose the regular fries (in moderation) or better yet, skip the fries altogether and go for the avocado, which is naturally low in carbs and high in healthy fats. If you’re craving something crunchy, the mixed olives or PERi-PERi nuts (without added sugars) can be a good keto-friendly snack.
Finally, beverages are a common source of hidden carbs that many keto dieters overlook. Avoid sugary sodas, juices, and even some alcoholic drinks, as they can contain significant amounts of carbs. Stick to water, unsweetened iced tea, or diet sodas. If you’re ordering alcohol, dry wines or spirits with sugar-free mixers are the best options. Always be mindful of what you’re drinking, as liquids can add carbs quickly without making you feel full. By staying vigilant about sauces, marinades, sides, salads, and beverages, you can enjoy a delicious keto meal at Nando’s without worrying about hidden carbs.
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Frequently asked questions
Yes, you can enjoy keto-friendly options at Nando's by choosing grilled chicken, avoiding sugary sauces, and opting for low-carb sides like salad or steamed veggies.
The best keto-friendly sauces at Nando's include the Hot PERi-PERi, Garlic PERi-PERi, and Lemon & Herb, as they are low in carbs and sugar.
Some Nando's sides like the Grilled Veg, Spicy Coleslaw, and Green Salad (without dressing) are keto-friendly, but avoid high-carb options like chips or rice.
While Nando's doesn't have a specific keto menu, you can easily order a keto meal by choosing grilled chicken, a low-carb side, and a keto-friendly sauce without needing extensive customization.
