If you’re on the ketogenic diet, you’ve probably wondered, “Is there anything keto at KFC?” After all, KFC is famous for its crispy fried chicken, but the breading and sides seem like keto no-nos. The good news is, you can absolutely eat keto at KFC—you just need to know how to navigate the menu.
This article will guide you through the best low-carb options, tips for customizing your order, and important things to avoid at KFC. Whether you’re craving chicken, salads, or a quick snack, you’ll find everything you need to stay keto without feeling deprived.
What Does Keto Mean at a Fast-Food Chain Like KFC?
The ketogenic diet is all about limiting carbs and prioritizing fats and proteins. The standard breakdown is:
- Carbs: 5–10% of daily calories
- Protein: 20–25%
- Fats: 70–75%
At KFC, sticking to these macronutrient goals can feel tricky because most fried chicken items are breaded and served with carb-heavy sides like mashed potatoes, biscuits, and fries. However, with some smart swaps and careful choices, you can still enjoy a satisfying meal while staying within your carb limits.
Is There Anything Keto at KFC?
Yes, there are keto-friendly options at KFC! While you’ll need to avoid the famous Original Recipe fried chicken, there are several menu items that fit perfectly into a low-carb lifestyle. Here are the main categories of keto options:
- Grilled Chicken – High in protein and low in carbs.
- Low-Carb Sides – Pick green beans or a side salad over mashed potatoes.
- Customizable Orders – Skip the bun, sauce, or breading for a keto-friendly meal.
Let’s dive into the exact items you can order.
Keto-Friendly Options at KFC
When eating keto at KFC, focus on grilled chicken and low-carb sides. Here’s a breakdown of the best keto-friendly menu items:
Grilled Chicken Options
KFC’s grilled chicken is your best bet for a keto meal. Unlike the breaded fried chicken, the grilled version is free of carbs and packed with protein.
| Item | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Grilled Chicken Breast | 210 | 0 | 38 | 7 |
| Grilled Chicken Thigh | 150 | 1 | 17 | 9 |
| Grilled Chicken Drumstick | 80 | 0 | 11 | 4.5 |
| Grilled Chicken Wing | 70 | 0 | 9 | 3 |
Pro tip: The grilled chicken is seasoned with KFC’s signature blend of spices, so you’ll still enjoy the classic KFC flavor without the carbs.
Low-Carb Sides at KFC
Most sides at KFC are high in carbs, but there are a couple of low-carb options:
| Side | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Green Beans | 25 | 2 | 1 | 0.5 |
| House Side Salad* | 15 | 3 | 1 | 0 |
*Avoid croutons in the salad and opt for a low-carb dressing like ranch or Caesar.
Pro tip: Skip carb-heavy sides like biscuits, mashed potatoes, corn, and fries.
Customizing Your Meal for Keto
To make other menu items keto-friendly, use these customizations:
- Sandwiches: Order without the bun. For example, the KFC Chicken Sandwich (grilled version) without the bun is a great low-carb option.
- Salads: Stick to leafy greens and add grilled chicken. Avoid sugary dressings.
- Dipping Sauces: Skip sweet sauces like BBQ and honey mustard. Opt for ranch or hot sauce instead.
What to Avoid at KFC on Keto
While there are some great low-carb options, certain items at KFC are off-limits on keto. Avoid these items to stay in ketosis:
- Original Recipe and Extra Crispy Chicken – The breading is high in carbs.
- Popcorn Chicken, Nuggets, and Tenders – These are all breaded.
- High-Carb Sides – Biscuits, mac and cheese, mashed potatoes, corn, fries, and coleslaw.
- Desserts – All desserts at KFC are high in sugar.
- Sweetened Beverages – Stick to water, unsweetened tea, or diet soda.
Tips for Eating Keto at KFC
Here are some additional tips to make your visit to KFC as keto-friendly as possible:
- Plan Ahead: Check the menu online before you go and decide on your order.
- Watch Your Portions: Even low-carb items can add up if you overeat. Stick to reasonable portions.
- Ask Questions: Don’t hesitate to ask the staff about ingredients, sauces, or customizations.
- Stay Hydrated: Drinking water can help you stay full and avoid overeating.
- Bring Your Own Snacks: If you’re worried about limited options, bring keto-friendly snacks like nuts or cheese.
Craving Fried Chicken? Here’s How to Get the KFC Flavor Without the Carbs
Let’s face it—one of the hardest parts about sticking to keto is giving up the foods you love, and fried chicken often tops that list. The crispy, golden breading and bold seasoning make KFC’s chicken irresistible, but unfortunately, that breading is loaded with carbs. So how can you enjoy that iconic KFC taste without breaking your keto diet?
Here’s the secret: KFC’s grilled chicken gives you all the flavor with none of the guilt. It’s seasoned with the same herbs and spices that make their fried chicken so famous but without the carb-heavy coating. Pair it with a side of green beans or a fresh salad, and you’ve got a meal that satisfies your cravings while keeping your carb count low.
If you’re missing the crunch, try making your own keto fried chicken at home using almond flour or pork rinds as a coating. For an extra flavor boost, sprinkle on a keto-friendly spice blend that mimics KFC’s signature recipe.
With these tips, you can enjoy the best of both worlds: the bold, satisfying flavors of KFC and the health benefits of sticking to your keto goals. Cravings, conquered!
Sample Keto Meal at KFC
Here’s a sample meal you can order at KFC to stay keto:
- Main: Grilled chicken breast (0g carbs)
- Side: Green beans (2g carbs)
- Sauce: Ranch dressing (1g carbs)
- Drink: Unsweetened iced tea or water (0g carbs)
Total Carbs: 3g
Conclusion: Enjoying Keto at KFC
So, is there anything keto at KFC? Absolutely! While the menu is dominated by breaded and carb-heavy items, grilled chicken and a few low-carb sides make it possible to enjoy a keto-friendly meal. By planning ahead, customizing your order, and avoiding high-carb pitfalls, you can stick to your keto diet while satisfying your KFC cravings.
Remember, keto is all about balance and smart choices, and with this guide, you’ll never feel like you’re missing out.
By following these tips, you can enjoy your favorite fast-food chain without compromising your health goals.
FAQ: Eating Keto at KFC
Is KFC grilled chicken keto-friendly?
Yes, KFC’s grilled chicken is completely keto-friendly, with 0–1g of carbs per piece depending on the cut.
Can I eat fried chicken at KFC on keto?
Unfortunately, no. KFC’s fried chicken is breaded, making it too high in carbs for keto. Stick to grilled chicken instead.
What are the best low-carb sides at KFC?
The best low-carb sides are green beans (2g carbs) and the house side salad without croutons (3g carbs).
Are KFC sauces keto-friendly?
Some sauces are keto-friendly, like ranch and hot sauce. Avoid sweet sauces like BBQ or ketchup.
Can I eat coleslaw at KFC on keto?
No, KFC’s coleslaw contains sugar and is too high in carbs for keto.
