Keto at KFC: Low Carb Meal Options


When I think of keto meals, KFC isn’t the first place that pops into my head. But don’t rule it out just yet! With a little creativity and know-how, you can find plenty of options on the menu that will satisfy your cravings without breaking your diet.

Sure, some items are off-limits because they’re high in carbs or breaded and fried. But fear not – there are many choices that are packed with protein and low in carbs.

If you’re at KFC and trying to stick to a keto plan like me, look for dishes featuring grilled chicken instead of the more carby fried version. Original Recipe Chicken is also a go-to for me since it has fewer carbs than say…biscuits or mac & cheese!

Looking for something crispy? Try their Extra Crispy Chicken or Spicy Crispy Chicken (yum!) but keep in mind these options come with higher carb counts than their grilled counterparts.

Did someone say sandwich? Just skip the bun and use lettuce wraps instead! And if you wanna take things up a notch – add bacon for extra flavor minus the unnecessary carbs.

Sides-wise, green beans or coleslaw make great low-carb options. And if salads are your thing, I recommend Caesar dressing as it’s typically lower in carbs than other dressings offered at KFC.

When it comes to dipping sauces and condiments, avoid sweet and tangy BBQ sauce which contains more sugar – go for mayo-based ones like ranch instead!

Last but not least: beverages. Water is always best but unsweetened iced tea is a good option too (and who doesn’t love an Arnold Palmer?!). Don’t forget about plain black coffee!

So next time you hit up KFC in search of a satisfying keto meal, remember these tips!

Grilled Chicken

As someone following a low-carb diet, grilled chicken has become my go-to protein source. But when it comes to dining out, finding keto-friendly options can be challenging. Thankfully, KFC offers a tasty grilled chicken option that won’t sabotage your carb count!

But hold up – what about seasoning? Some establishments use blends that can send you spiraling over your carb limit. Lucky for us keto dieters, at KFC their grilled chicken is simply seasoned with salt and pepper. Hallelujah!

Now let’s talk numbers. One piece of KFC’s grilled chicken breast contains an impressive 0g net carbs! Zero carbs! And if like me, you’re after more healthy fats in your meal for proper ketosis, ask for extra butter or oil on top of your order.

Keep in mind though that not all KFC locations serve their tasty grilled chicken option during every hour they operate (like breakfast). And some folks may prefer avoiding processed foods altogether. If this is the case for you or if your local joint doesn’t stock this dish yet, don’t worry! There are plenty more low-carb options on this list worth checking out.

The bottom line is: next time those fast food cravings creep in but you still want to keep to those macros – remember that KFC’s Grilled Chicken will hit the spot without weighing down your progress with breading and excess carbs!

Original Recipe Chicken

When it comes to Keto at KFC, Original Recipe chicken is a popular choice among keto dieters. It’s crispy on the outside and juicy on the inside, making it a great meal option for satisfying cravings while staying low-carb.

A two-piece Original Recipe chicken meal without sides contains about 14g of net carbs, which can fit into your daily carb limit if you plan accordingly. To make it a more filling meal, consider adding some low-carb sides like green beans or Caesar salad.

If you’re concerned about consuming fried foods while following the keto diet, you can request your Original Recipe chicken roasted instead of fried. This will reduce the amount of oil and breading in your meal, making it even more low-carb friendly.

It’s important to note that other menu items like biscuits and mashed potatoes are high in carbs and should be avoided when following keto at KFC. But with options like Original Recipe chicken available, you can still enjoy a tasty and satisfying meal that fits within your dietary needs.

Extra Crispy Chicken

If you’re following a Keto diet, KFC’s Extra Crispy Chicken may be one of the few items on their menu that doesn’t work for you. The breading is high in carbs and contains gluten. Therefore, it may not be a good idea to eat it when trying to stay low carb.

Furthermore, an Extra Crispy thigh contains roughly 450 calories with around 19g of carbs and less than 1g fiber. It can take up almost all your daily carb intake which is limited to ~20-30 g net carbs per day while doing keto.

However, if you are craving this classic dish despite following the ketogenic lifestyle, there are some tips that ensure its fitment into your macros. One option is ordering an unbreaded chicken cutlet with extra salt and pepper for flavoring or asking them to swap out the breading for grilled chicken seasoning mix instead.

It should also be noted that some locations do offer oven-baked options alongside traditional fried ones and they can replace crispy skin with baked skinless meat coating without carbs from wheat flour added at KFC outlets across America. With some customization or modifications(as mentioned above), there could still be ways to enjoy their signature taste with fewer carbs.

Overall however if possible it might best skip Extra Crispy altogether given the abundance of low-carb meals on offer at KFC such as grilled chicken wings, grilled tenders as well salads lacking croutons or sweetened fruits too heavily enriched dressings.

Spicy Crispy Chicken

If you are following a Keto diet, indulging in KFC’s Spicy Crispy Chicken may seem like an impossible dream. However, it’s still possible to enjoy this mouthwatering delight without breaking your diet. The keto-friendly option at KFC is the Spicy Crispy Chicken (BREADED HOT) without any breading around the boneless meat itself.

This option provides the perfect balance of savory flavors with just a hint of heat from its spices. Make sure to skip the bun and pair it up with some low-carb sides such as green beans or coleslaw (without honey mustard sauce).

While ordering, remember to inform them that you do not want any breading over your chicken so that they prepare it accordingly. Also, don’t be afraid of asking for customizations; after all, this is about making an informed decision towards achieving your health goals.

Even though the ultimate goal should be avoiding fried foods when following Keto meals strictly still you can indulge occasionally by making mindful choices with proper portion sizes and physical activity levels. Keep track of nutritional information provided on their website while planning out your meal ideas and choosing options that best fit in your macros.

In conclusion, spicy crispy chicken can be enjoyed under certain dietary restrictions if consumed wisely with compatible side orders and watching carb intake as well as enough protein intake throughout pre-planned schedules customized according to personal needs keeping one’s health goals aligned in mind.


When it comes to sandwiches, the first thing that pops into your head is probably bread. But if you’re following a ketogenic diet and craving a sandwich fix at KFC, don’t worry – there are options for low-carb meals! You can choose their Kentucky Grilled Chicken without the bun or check out one of their two sandwich choices.

If you want something crispy, try the Crispy Colonel Sandwich with a juicy chicken breast filet mixed with mayo and pickles on a brioche bun. For those going low-carb, removing the bun yet enjoying its unique flavors will work wonders! The other option is the Double Colonel Sandwich that has two original recipe chicken filets wrapped in sesame seed bun paired with bacon, Monterey jack cheese, and colonel sauce. Take off any non-keto friendly ingredients except for both chicken fillets which makes it all keto-friendly!

Make sure to avoid accidentally getting added sauces or condiments that aren’t keto-friendly while ordering these tasty treats. And while hydrating yourself during your meal stick to sugar-free beverages like unsweet tea rather than soda as high sugars might disturb your body’s ketonic state.

Overall, good news here for lovers of hot & delicious low carbohydrate food as there are several great alternatives available when eating out – even from fast-food chains like KFC!


I am a huge fan of indulging in low-carb options while on my keto diet, and KFC wings are no exception! These scrumptious wings come in various flavors and cooking methods, so it’s essential to make the right selection based on your dietary needs.

To start with, I recommend choosing plain wings that are free from breading or sauce. An order of four hot wings is only 2 grams of carbs and packs around 9 grams of fat. You can pair these up with ranch dressing as dipping sauce which has a delicious flavor and relatively low in carbs.

When I’m feeling adventurous for something zesty, Nashville Hot Wings are spot-on for me! A serving size comes with six pieces that have just three grams of carbs but around 24 grams of fats. But be mindful when selecting seasonings used in these wings – some might contain sugar ingredients.

If you fancy exploring different tastes profiles – try the delectable Smokey Mountain BBQ Wings coated in sweet barbeque sauce made from juicy tomatoes and molasses. Be vigilant though since this sauce may have slightly higher sugar content than other sauces.

KFC has always been one of my go-to fast food chains but remember to double-check any nutritional information before making your selection. Sticking to diets outside designated eating places could be tricky but choosing smartly would enable us to achieve our health goals effectively!


Choosing the right sides while on a low-carb keto diet can be tricky. You don’t want to unknowingly consume too many calories or carbs. Luckily, KFC has several options to choose from that can easily fit into your ketogenic meal plan.

Personally, my favorite side dish is the green beans. They’re incredibly satisfying and contain just 2g net carbs per serving of 41g. Another fantastic option is the mashed cauliflower. It’s a delicious low-carb substitute for traditional potatoes with only 5g net carbs per serving and it pairs flawlessly with KFC’s savory gravy.

If coleslaw is your thing, be aware that one serving has about 10g net carbs due to its added sugar content. However, if you opt for the garden salad without croutons or dressing, you’ll only consume 3g net carbs! Not only that but this salad can be topped with grilled chicken which will provide an added protein punch!

As much as I love French fries, they’re not exactly keto-friendly… but not to worry! Swap them out for a house side salad or unsweetened tea instead – both are sophisticated substitutes and oh-so satisfying! Just make sure to check nutritional information before adding dipping sauces onto your order since some contain quite a bit of sugar.

Like me, I’m sure you will discover there are plenty of tasty sides with lower carb counts at KFC where being on keto doesn’t mean having to give up a finger-licking good meal!

Salads and Dressings

When it comes to salads and dressings at KFC, there are definitely some keto-friendly options to choose from. The Caesar salad without croutons is a great option, with only 9g of net carbs. You can add grilled chicken to the salad for some extra protein and flavor. The house side salad is another good choice, with just 3g of net carbs.

Be careful when selecting the dressing for your salad though, as many of them contain added sugars and high carb counts. Your best bet is sticking with oil-based dressings such as ranch or Caesar which have around 1-2 grams of carbs per serving.

If you’re looking to mix things up a bit and want more variety in your salads, try ordering the Crispy Chicken BLT Salad sans tomatoes (13g net carbs) or Kentucky Fried Chicken’s newly introduced Mac & Cheese Bowl made famous in cities like Louisville (7g net carb). Of course, this goes way past McDonald’s Apple Pie but will cure those pangs you might have for fast food comfort items while following Ketogenic dietary restrictions.

Overall, salads can be a refreshing addition to any KFC meal while staying on track with your keto lifestyle. Just make sure to keep an eye on those sneaky added sugars hiding in dressings!

Dipping Sauce and Condiments

When it comes to low carb meals at KFC, the right dipping sauce can make all the difference, but you’ll want to be careful. As tempting as they may be, some of these sauces have high sugar content that can sabotage your keto diet. Luckily, there are still a few options that will satisfy your taste buds and leave you feeling full.

Personally, I recommend giving KFC’s Buttermilk Ranch sauce a try. It has a lower sugar content than most of the alternatives and goes great with salads or as a dipping sauce for chicken wings.

Another option is their Spicy Hot Sauce which packs quite the punch without all those pesky carbs! I like pairing it with grilled chicken for an extra kick.

However, I urge you to avoid their BBQ Sauce due to its high sugar content. Honey Mustard sauce is also not recommended because of added sugars.

If you’re not certain about which sauce fits into your macros closely, then take a peek at nutrition facts listed on their website before ordering; and if necessary request customized information while dining in.

Remember when following keto at KFC stick with healthy fats such as avocado mayo instead of regular mayonnaise and select colorful veggies (like broccoli salad/Kentucky classic coleslaw) instead of mashed potatoes & biscuits – You can have delicious meals even on-the-go!


If you’re following the keto diet, beverages are an essential part of your meal plan. Fortunately, KFC has a range of low-carb drink options that won’t derail your progress. From refreshing iced tea to fizzy sodas, there’s something for every taste bud.

So let’s start with KFC’s unsweetened iced tea – it’s perfect if you want something cold and refreshing without any extra sugar or carbs. However, if you prefer something carbonated to wash down all those flavorful chicken dishes, then diet cola is a great option. It has the same satisfying soda fizz without any added sweetness or carbs.

For those who avoid artificial sweeteners and still crave some sweetness in their drinks, flavored water is an excellent alternative. You can choose from fruit-flavored sparkling water or plain-water infused with lemon-lime flavoring.

But what about for caffeine lovers? Don’t worry; we haven’t forgotten about you! KFC does offer brewed coffee as well as hot tea bags which can be paired perfectly with keto-friendly additions like heavy cream or butter (for bulletproof-style coffee).

When it comes to beverages at KFC, there is no lack of options even while sticking to the keto diet. And remember always ask for nutritional information before ordering in case of hidden sugars and carbohydrates!

Meal Ideas & Ordering

When I’m feeling like KFC, sticking to keto can be tricky. But fear not fellow low-carb lovers! With some modifications to the menu, there are still plenty of delicious options for us. One tip is to customize your meal – for example, swapping fried chicken for grilled and opting for a side salad with low-carb dressing like ranch or Caesar.

If you want a sandwich fix without the carbs, try the Kentucky Grilled Chicken Breast sandwich without the bun and sauce. It’s only 3g of net carbs per serving! For something more filling, go for an Original Recipe Drumstick with green beans and unsweetened iced tea.

Wings are always a crowd-pleaser, and Bone-In Traditional Wings come in at 0g of net carbs per wing when ordered plain with no sauces or seasonings. If you’re looking to dip, Ranch or Buffalo sauce both have relatively low-carb counts.

Feeling overwhelmed? Don’t be shy about asking customer service reps what meals would align with your keto goals – they’re happy to help!

So remember: modifications are key when dining out on keto. Follow these tips to enjoy a tasty KFC while keeping it low-carb!

Tips for Following Keto at KFC

As someone who follows a keto diet, dining out can be a bit of a challenge, especially at fast food restaurants like KFC. But fear not! I’ve got some tips that’ll help you stick to your keto plan without depriving yourself.

First off, let’s talk sides. Avoid carb-loaded options like biscuits, mac and cheese, or mashed potatoes. Instead, go for low-carb alternatives such as green beans or a side salad with a keto-friendly dressing – yum!

If chicken is what you’re craving (and let’s be real, who doesn’t love KFC chicken?), opt for grilled instead of fried since it has fewer carbs. But if fried chicken is calling your name, go for the Original Recipe Chicken but make sure to skip the breading which packs in those unwanted carbs.

For all my wing lovers out there – rejoice! Wings are crispy and delicious sans the breading. Just keep an eye on any hidden sugars in their sauce before you indulge.

And yes folks, sandwiches are still on the menu as long as they’re bun-less or wrapped in lettuce instead.

Now onto drinks; sugary beverages are obviously a no-go when it comes to keto, so skip sweet tea or soda and stick with unsweetened iced tea or water.

By taking these tips into consideration and making informed choices about what you eat at KFC, you can treat yourself while staying within your keto-diet goals!

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