KFC Keto Options

Kentucky Fried Chicken (KFC) is a popular fast food chain in the United States that was founded by Colonel Harland Sanders in 1930. KFC has expanded internationally, opening locations in places like Canada, Mexico, and Jamaica in the 1960s and China in 1987. Its headquarters are currently situated in Louisville, Kentucky, and the first franchise of KFC was on September 24, 1904. KFC has been selling fried chicken since 1929 and has become an iconic brand across the world. But how about KFC keto options?

Since then, KFC has expanded its menu to meet changing customer demands and now offers more than just chicken – e.g French fries, sandwiches, etc. Most of KFC’s food items are high in carbs, but they still cater to customers with specific diets like a ketogenic diet. In this article, we will go through some of KFC’s keto-friendly food items and some tips on how to order them.

What Is a Keto Diet?

The ketogenic diet is a high-fat, low-carb diet that has many benefits for all different age groups. It is a diet that has been proven to promote weight loss and improve health. The process of weight loss on the keto diet is due to the breakdown of fat cells, which releases fatty acids into the bloodstream. This would then be converted into ketones, which are an alternative energy source for the body. It can also help you reduce your risk of heart disease, diabetes, and cancer. It can also help with mental health issues like anxiety and depression.

KFC Keto Options

Luckily, KFC provides keto-friendly options if you follow a keto diet and want to limit your daily carb intake. In addition to that, they’re delicious and flexible according to your preferences.

The fact that KFC has updated its keto at KFC 2022 menu and also added a nutrition guide to its website only shows that the chain is actively changing to meet the needs of customers who want to know more about the food they are consuming. It’s useful to know that there are reliable keto KFC choices you can indulge in while on a low-carb diet. It’s no wonder KFC is still one of the top competing fast food restaurants in the United States!

Here is the list of keto-friendly options that you can safely order at KFC:

Kentucky Grilled Chicken

KFC offers not just fried chicken but also Grilled chicken. This KFC Grilled Chicken keto is a great option if you’re on a low-carb diet. It is lower in carbs than crispy fried chicken and should be a part of your balanced KFC keto diet. However, it’s important to monitor your portion size to maintain a healthy weight. Order it without the gravy or sauce. It is a great source of protein and healthier than the other chicken items. This keto KFC chicken provides 7 grams of total fat, 0 grams of carbs, and 38 grams of protein.

Nashville Hot Grilled Chicken

KFC’s Nashville Hot Grilled Chicken (Chicken Breast or Chicken Thigh) is a low-carb variant of the deep-fried, battered chicken. It’s ideal for individuals who want their KFC chicken with a kick of spice. For the breast, it provides 260 calories, 12 grams of fat, 1 gram of carbs, and 38 grams of protein. The chicken thighs contain 180 calories, 12 grams of fat, 0 grams of carbs, and 17grams of protein.

Green Beans

KFC’s green beans are the latest addition to their keto diet KFC menu. They are a low-calorie side dish that is full of flavor. These green beans taste like the ones you can find at any good southern restaurant, but with fewer calories. They are a great source of fiber and vitamins like iron, potassium, and calcium. It’s not just helping you consume fewer carbs, it’s also helping you get healthier. It provides 5 grams of carbs, 3 grams of fiber, and 1 gram of protein.

House Side Salad

A side salad is an excellent addition to your lunch since it provides a fresh, clean contrast to the fried delight. Take into consideration any dressing choices, and eliminate eating croutons, which will significantly increase your carbohydrate intake. Since KFC salads are quite simple, with tomato and lettuce, you may spice things up by adding grilled chicken, just be careful of your meat portion. It provides 15 calories, 2 grams of fat, 2 grams of carbs, 3 grams of protein, and 1 gram of net carbs.

Caesar Side Salad

The Caesar side salad is a delicious, tangy dish that is perfect for a meal any time of the day. The salad is composed of lettuce, anchovies, croutons, Parmesan cheese, and an egg. On a keto, just omit the croutons, as they provide 8 grams of net carbs. It provides 40 calories, 2 grams of fat, 2 grams of carbs, 1 gram of fiber, 3 grams of protein, and 1 gram of net carbs. You can add some grilled chicken for extra protein.

Keto Friendly Dressings at KFC

1. Heinz Buttermilk Dressing contains 160 calories, 1 gram of carbs, 17 grams of fat, and 1 gram of net carbs.
2. Marzetti Light Dressing provides 15 calories, 0.5 grams of fat, 2 grams of carbs, and 2 grams of net carbs.
3. Parmesan Caesar Dressing has 260 calories, 26 grams of fat, 4 grams of carbs, 2 grams of protein, and 4 grams of net carbs.

Keto Friendly Sauce and Condiments

1. Colonel’s Buttery Spread contains 35 calories, 4 grams of fat, 0 grams of carbs, and 0 grams of net carbs. It is a great condiment for your green beans to boost their fat content.
2. Buttermilk Ranch Dipping Sauce provides 100 calories, 10 grams of fat, 2 grams of carbs, and 2 grams of net carbs.
3. Buffalo Dipping Sauce has 70 calories, 10 grams of fat, and 1 gram of carbohydrate.

KFC Keto Friendly Beverages

Unsweetened Tea and Water are your safest drink options. If you don’t mind artificial sweeteners, you can go for diet Coke or lite lemonade. Most other beverages, unfortunately, can knock you out of ketosis.

Keto Tips at KFC

Always read their nutrition guide. KFC offers a variety of keto friendly menu items and they offer a nutrition guide on their website that you should always read before ordering to make sure you are not going over your carb count.

Be mindful of your side dishes. Some side dishes are very high in carbs and can kick you out of ketosis. Just order some of the sides mentioned above to maintain your carb count.

Before placing your order, drink a glass of water. Thirst may sometimes disguise as hunger. You might be surprised at how well-hydrated you can maintain your hunger under control.

Go for grilled chicken as much as possible. Keep in mind all breaded crispy chicken is high in g net carb and you need to avoid it. Sticking to grilled alternatives will make it more likely to fall within your net carb restrictions – you will most likely be adding a dipping sauce or side with your chicken, which would increase the carb total.

Be careful with your dressing choices, the list above is the safest KFC keto choices. Don’t include croutons in your salads, it contains high carb content.

KFC Keto Options FAQs

Is KFC keto friendly?

Yes. There’s a wide KFC keto alternative to choose from. They also have a KFC vegetarian menu, so if you’re on a keto, vegan or vegetarian diet, KFC will surely not disappoint.

Can you have KFC on keto diet?

Yes. The restaurant’s keto options include chicken, salads, and beverages.

Is KFC fried chicken keto friendly?

Unfortunately, their fried chicken is not suitable for keto. All breaded items are high in carbs so please stay away from them.

Final Thoughts

Overall, the keto diet, a high-fat, moderate protein, and low-carb diet that helps people lose weight by reducing blood sugar levels have grown in popularity in recent years. That’s why KFC keto options provide a wide range of alternatives, from their chicken to their side dishes; there’s something for everyone. Their low-carb KFC items are not only delicious, but it is also good for our health. If you’re planning on going out to eat, you can any low carb at KFC.

If you’re interested in trying other fast-food chains, we also have guides with other restaurants like Burger King, Taco Bell, Chipotle, Shake Shack, Wendy’s, and more. These chain restaurants also offer options for different types of diets. We have a full article of guides about their vegan, keto, and gluten-free options and also tips on how to order them, make sure to check them out. I hope you find this article helpful. Thanks for reading!