What’s Keto at Popeyes Chicken? Find Out What to Order.


Sometimes you’re on the highway and simply need one thing fast and scrumptious to sit down and revel in. There are loads of quick meals choices to select from, however Popeyes is certainly a flavorful one! This fried rooster joint does have a couple of low carb choices so you will get your rooster and revel in it on the go!

yellow popeyes building with red awnings

Popeyes Overview

When you consider Popeyes you in all probability consider fried rooster. That is their fundamental and greatest promoting level, nevertheless they do have a secret keto pleasant merchandise you might not learn about. The blackened rooster tenders at Popeyes are an actual low carb deal with!

Keto Meal Options at Popeyes

Popeyes doesn’t have many keto choices, however the ones the do have are fairly tasty! We’ll focus on the low carb choices from sauces and meat, to sides and drinks.

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Low Carb Blackened Chicken Tenders

These low carb blackened tenders are an excellent keto possibility for these wanting a hefty serving of meat. Their blackened rooster tenders are excessive in protein and decrease in fats so you’ll be able to add within the fats macros together with your favourite sauces. They are coated of their signature blackened rooster seasoning after which fried to crispy perfection. Don’t let the phrase fried scare you although. These blackened tenders are a breading free low carb possibility good to your ketogenic food regimen.

What are the Macros?

Macros will at all times differ a bit primarily based on the scale of blackened tenders you get, however for a fundamental measurement:

A Three Piece Blackened Tenders Has: 170 energy, 2 grams of fats, 2 grams of carbs, and 26 grams of protein.

A 5 Piece Blackened Tenders Has: 283 energy, Three grams of fats, Three grams of carbs, and 43 grams of protein.

A 10 Piece Blackened Tenders Has: 566 energy, 6 grams of fats, 6 grams of carbs, and 86 grams of protein.

To notice these are the overall carbs and internet carbs. Even with out breading these blackened rooster tenders have 2-6 grams of carbs. That is as a result of all of the spices within the blackened seasoning add up to create the carb rely. We advocate in case you are consuming carnivore to get the 5 piece or 10 piece blackened rooster tenders possibility as a meal. If not, it’s your decision to get the smaller order of rooster tenders and pair it with one other low carb possibility.

three piece blackened chicken tenders meal from popeyes

Low Carb Sides at Popeyes

Sadly there aren’t too many low carb choices at this fried rooster joint. They are identified for biscuits and mashed potatoes with gravy, two issues which might be undoubtedly not keto. There is a hidden gem within the rooster sandwich world that’s Popeyes although, inexperienced beans. Popeyes is thought for his or her flavorful gradual cooked inexperienced beans and turkey bacon. While it won’t be essentially the most thrilling low carb aspect ever, keto at Popeyes remains to be doable.

Most fried rooster quick meals eating places can have some type of inexperienced bean aspect dishes. To make a strong keto meal pair a daily aspect of inexperienced beans with a Three piece of the blackened rooster tenders.

Per Regular Order of Green Bean and Bacon: 40 Calories, 1.5 grams of fats, 6 grams of carbs, 2 grams of fiber, four grams of NET CARBS, and a couple of grams of protein.

Keto Meal of three Blackened Chicken Tenders + Bacon Green Beans: 210 energy, Three.5 grams of fats, Eight grams of carbs, 6 grams of NET CARBS, and 28 grams of protein.

They could not have a ton of aspect dishes, however their minimal grams of carbs within the inexperienced beans and rooster work nicely for a keto dieter. Stay robust and say no to the rooster sandwich and a biscuit 😆.

Keto Drink Options

You will certainly need to keep away from sugary sodas and drinks on a keto food regimen which begs the query, “What can I drink at Popeyes on keto?” Popeyes low carb drink choices are good for these choosing up some quick meals rooster, however need to keep away from the carbs.

Soda and Bubbles

For these trying to get their candy carbonated repair on a low carb keto food regimen, Popeyes has you lined. Popeyes carries each food regimen Coke and food regimen Pepsi. No matter which workforce you’re on you’ll have each choices on their menu.

Regular Drink Menu

Obviously they’ll have water, however in addition they have the addition of iced tea. Iced tea could be purchased sweetened or unsweetened there, nevertheless the keto menu possibility is unsweetened. If you need to order a sweeter drink menu merchandise, attempt bringing 1-2 packets of stevia to combine in together with your plain tea and ask for a lemon wedge to go along with it.

The Sauce Menu

Menu is just not an exaggeration. This quick meals rooster restaurant has a complete menu only for sauces. Only some are okay for a keto food regimen although, so it’s greatest to discuss what you must search for in a sauce first. The menu ranges from candy and spicy choices, to creamy conventional ones. Whatever you like together with your rooster, we’re going to break down the general greatest sauces for keto at Popeyes.

Picking a Sauce

None of the sauces at quick meals eating places will probably be excellent. Most have a number of added sugars and low cost oils. Low high quality oils excessive in omega sixes could cause irritation and mess together with your keto food regimen(1). The sauces with the least internet carbs will probably be ones you carry your self, however we all know not everybody needs to try this. That is why we ranked their sauces from greatest to worst primarily based on carb counts and sugar under so you’ll be able to decide your favourite.

three different sauces on a cutting board with herbs

From Best Sauce to Worst…

We’ll present carb counts in addition to internet carbs so you’ll be able to breakdown what’s actually going into every packet of sauce. Each of those sauces are available in 1 ouncespackets:

The Best Sauces

Blackened Ranch- The blackened ranch is a flavorful tackle conventional ranch. It’s low in carbs and excessive in fats good for a low carb food regimen: 118 energy, 13 grams of fats, 2 grams of carbs, 2 grams of internet carbs, and 1 gram of protein.

Buttermilk Ranch- This is the usual low carb sauce everyone knows and love. It pairs nice with rooster and even higher together with your strict keto food regimen 😉 : 150 energy, 15 grams of fats, Three grams of carbs, Three grams of internet carbs, and zero grams of protein.

Mardi Gras Mustard- A mustard primarily based sauce nice for individuals who desire a extra flavorful dipping companion: 75 energy, 9 grams of fats, 5 grams of carbs, 1 gram of fiber, four grams of internet carbs, and 1 gram of protein

The Worst Sauces

Here’s the place it begins to go south (no pun supposed), keep away from these sauces:

Bayou Buffalo: 70 energy, zero grams of fats, 16 grams of carbs, 16 grams of internet carbs, and a couple of grams of protein

BoldBQ: 220 energy, 15 grams of fats, 10 grams of carbs, 10 grams of internet carbs, 1 gram of protein

Sweet Heat: 70 energy, zero grams of fats, 19 grams of carbs, 19 grams of internet carbs, and zero grams of protein

Creole Cocktail: 30 energy, zero grams of fats, 7 grams of carbs, 7 grams of internet carbs, zero grams of protein

The dipping sauces menu generally is a difficult one to navigate, however don’t fear. This information was designed to assist you discover one of the best low carb menu choices to order the following time you’re at Popeyes.

What to Avoid at Popeyes

Run forest run, these are among the worst menu objects at Popeyes that you will have to keep away from at all prices. They aren’t low carb, full of sugar and grain, and worse, would possibly even trick you into considering their keto!

Meal Options NOT to Order

If we listed particular objects to not order it could virtually be their complete menu. So as a substitute we’ll discuss among the hottest menu objects, and WHY to skip them.

  • Fried Chicken Sandwich- It is greatest to not order something on the menu with breading. This merchandise particularly although is not going to solely have breading on the rooster, but additionally breading on prime of their unique rooster’s breading by including a bun.
  • Fried Chicken Leg, Wings, ect.- These as soon as once more have breading that you’ll not need to eat. While the wings could also be decrease carb 7-Eight grams, that’s per piece. Most individuals will eat Three-5 rooster wings a bit. Wings and legs are simply one other considered one of many fried rooster items to keep away from.

There are fundamental classes to avoid- bread and breading, however that’s not to say one is any worse than the opposite. Both are at all times going to be unhealthy for a keto food regimen, so don’t be afraid to ask the employees in case you are involved about any merchandise having breading.

If you might be transitioning to keto an excellent first step could be to ask the Popeyes for a rooster sandwich with out the bun, or simply order blackened tenders and just one piece of normal rooster. This method you skip the carbs by ordering with out the bun, however nonetheless don’t really feel disadvantaged throughout your transition to keto. Breading even with out the bun is NOT KETO, nevertheless it’s a step in the correct route and that’s a great way to start.

Sides NOT to Order

Just just like the bun above you’ll need to skip that oh so scrumptious complementary biscuit. Most of the perimeters at Popeyes is not going to work for keto. The greatest keto aspect is the inexperienced beans and bacon. Everything else is wheat, potatoes, and sugar. In abstract you’ll need to move on the:

  • Red beans and rice
  • Biscuits
  • Cajun fries
  • Mashed Potatoes and Gravy
  • Cajun Rice

All these menu merchandise sides are undoubtedly not okay on a keto food regimen. There is one menu merchandise lacking from our listing although, and that’s coleslaw…

A Sneaky Side

Now that you already know the one okay aspect is inexperienced beans i’m certain you’re questioning why you’ll be able to’t have coleslaw too. An everyday sized serving of coleslaw at Popeyes has a whopping 220 energy, 19 grams of carbs, and 15 grams of sugar! Coleslaw could seem keto however at Popeyes it’s something however.

Final Menu Items to Skip

It’s apparent you’ll want to keep away from the desserts and sugary sodas at all prices. Incase you’re even contemplating a deal with, their Mardi Gras Cheesecake alone has 32 grams of carbs (31 grams of internet carbs) and 22 grams of sugar!

You’ll additionally need to move on a few of their not so low carb rooster dipping sauces. Avoid the Creole Cocktail, Bayou Buffalo, Sweet Heat, and BoldBQ.

Tips for Ordering at Popeyes

If you’re prepared to place your order at Popeyes, listed here are a couple of suggestions to make it go easily:

  1. Go in with confidence. While they aren’t used to individuals ordering rooster that isn’t fried, maintain your floor. You might have to be affected person because it might take a bit of additional time for the rooster to cook dinner, however you must get it with none points.
  2. Patience is essential. Again their blackened rooster isn’t the norm so it isn’t at all times available. They might have to cook dinner some up because the shelf time is shorter on this contemporary rooster product.
  3. Speak clearly and be certain to make clear. If you might be somebody who is aware of you’ll eat a biscuit in the event that they put it within the field, clearly say “please leave out the biscuit I avoid gluten.” This method they’ll merely depart it out totally and you’ll get pleasure from your rooster and inexperienced beans in peace.
  4. Get in a fats supply. Whether that be a low carb sauce together with your rooster, or to add butter in your inexperienced beans. Make certain the meal you order has loads of fats to maintain your keto macros robust.

Popeyes low carb menu choices aren’t tough to order, simply stick to your floor and don’t allow them to provide the biscuit, or it could simply disappear into your abdomen…

More Ways to Order Keto

Are you a quick meals fanatic who simply loves the on the go connivence, however is trying to eat a bit of more healthy? Check out our menu and restaurant guides on how to order at among the hottest quick meals joints.

  • Order Low Carb at Starbucks: If you’re keen on your mid day decide me ups take a look at our order information for among the greatest keto drinks at Starbucks!
  • Keto at Taco Bell: If you don’t know what to order off the menu at taco bell take a look at our complete information all about one of the best low carb choices at Taco Bell.
  • Chick- Fil- A: If you learn this Popeyes put up you’re in all probability a rooster fanatic like us. Chicken by no means tastes nearly as good because the contemporary lower nuggets from Chick- Fil- A. Get your rooster order repair with the assistance of this menu information.

We have tons extra restaurant guides for all of your favourite sit down and quick meals eating places. Check out extra restaurant guides on our weblog to discover your favourite restaurant’s keto menu.

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