The Ultimate Guide to Eating Keto at Popeyes

Overview of Popeyes Menu

As a Southern soul food lover, Popeyes has always been my go-to restaurant chain for its bold flavors and classic dishes. Over the years, they have amassed a loyal fanbase given their delicious seafood platters, juicy sandwiches, crispy fried chicken and desserts.

Now coming to the elephant in the room – following a ketogenic diet while enjoying fried chicken can be quite tricky. Most items on Popeyes’ menu are high in carbs such as sweetened beverages, biscuits and fries.

However, there are still some options you can choose from to adhere to your low-carb lifestyle. For starters, opt for blackened or grilled chicken tenders that are relatively low in carbs compared to battered fried chicken.

When it comes to sides, skip carb-heavy options like mashed potatoes or corn on the cob and instead opt for green beans or cole slaw. And if you have an insatiable sweet tooth like I do – try their cinnamon apple pie but make sure you remove most of the filling first so it doesn’t affect your carb intake.

The key takeaway is that being keto-friendly at Popeyes boils down to making smart choices when ordering – avoiding high-carb foods and opting for those with lower carbohydrate content.

So whether you’re craving some Louisiana-style fast food or just looking for fuel after a gym session – go ahead and indulge yourself guilt-free with these keto choices at Popeyes!

Popeyes Keto options

As a staunch follower of the Keto diet, scouring fast food menus in search of suitable options can be quite an arduous task. However, Popeyes has some delectable offerings that are perfect for those seeking to stay within their low-carb boundaries.

The first menu item that stands out is the blackened chicken tenders. Boasting a fiery combination of spices, these tenders will leave you craving more (in a good way!). Alternatively, if spicy isn’t your thing or you’re just not feeling it today, opt for their juicy grilled chicken which also checks all the right boxes.

If you’re someone who enjoys living on the “edge,” look no further than Popeyes’ handcrafted and coarsely seasoned bone-in wings–available in both mild and spicy variants.

But wait! The star of the show has yet to be revealed–flame-grilled Cajun fish! This scrumptious seafood delight is light on carbs and high on flavor. After savoring this one-of-a-kind treat, you won’t feel any carb-induced sluggishness or bloat–just satisfaction!

To add some excitement to your mealtime experience, consider trying out their exotic sauces such as jalapeno pepper jelly sauce or tangy Lemon Herb Vinaigrette dressing.

All things considered; Popeyes offers ample options for individuals following a Keto diet whose busy schedules don’t afford them enough time for home-cooked meals. It’s crucial to peruse through their menu ahead of time so that you can confidently pick low-carb dishes while steering clear from tempting sides and avoiding accidentally ordering carb-heavy options like biscuits or potatoes unnecessarily. Make an informed decision and enjoy your meal guilt-free!

Popeyes Keto drinks

Are you a keto fan who loves dining at Popeyes? You’ll be happy to know that there are plenty of beverage options that fit your diet plan. Whether it is sugar-free flavored water or unsweetened tea, Popeyes has something for everyone which comes in handy during scorching summer days.

Diet Coke can be an excellent choice as it has zero calories, no sugar or carbs – just perfect for a low-carb diet follower like me. If plain water doesn’t excite you, don’t worry; some delicious options will satiate your taste buds.

For instance, Arnold Palmer Lite is a blend of diet lemonade and iced tea – without any additional carbs. Other refreshing choices include unsweetened Mango Pineapple Green Tea or Raspberry Lemonade with no added sweeteners. They pack a flavourful punch without disrupting your keto journey.

If you are looking for hot beverages, go for coffee or tea since they inherently have zero carbohydrates but do add cream – stick to a light quantity though-. Keep in mind that enjoying these drinks requires only requesting light cream if you don’t take them black.

So whether it’s cold refreshments or warm beverages that soothe your soul, know that Popeyes’ got what you need when it comes to Keto-friendly drink provisions!

Popeyes Keto sauces

Popeyes offers a variety of delicious sauces to complement its menu. Finding keto-friendly options can be challenging, but fear not. Popeyes has some great dipping sauce choices that won’t kick you out of ketosis.

First off, the classic hot sauce is a safe choice. Made from cayenne peppers, vinegar and spices – it’s an excellent source of heat without adding any extra carbs to your meal. If you’re feeling adventurous and want something with a little more depth of flavor, try the Blackened Ranch or Mardi Gras Mustard sauces which both only contain 1g net carb per serving.

Another tasty option is the Buttermilk Ranch sauce which has only 2g net carbs per serving. Be careful not to go overboard as ranch dressing calories can sneak up on you quickly.

For those looking for an extra kick in their food, Popeyes BBQ Sauce and Sweet Heat sauce are also suitable with only 3g net carbs per serving.

Don’t forget that moderation is key when choosing dipping sauces because they add calories easily and may contain hidden sugars. Always double-check nutrition information before making your selection.

Fortunately, Popeye’s offers various flavorful low-carb dipping options that will help make your meal enjoyable without compromising your keto diet goals!

Popeyes Keto sides

Hey there, fellow Keto warriors! I have a little secret to share: Popeyes has some surprising side options that are perfect for our low-carb lifestyle. Say goodbye to carb-loaded fries and mashed potatoes, and give these healthier alternatives a try.

First up on the list is green beans. These crunchy delights are packed with fiber and go great with any meal. My personal favourite is their Cajun rice – only 7 grams of net carbs per serving! And if you’re like me and love your healthy fats, then definitely go for the creamy and flavourful coleslaw.

If you’re feeling adventurous, you have to try their loaded chicken wrap without the tortilla. It’s stuffed with bacon, cheddar cheese, and lettuce; low on carbs but high on flavor.

But before ordering any sides at Popeyes, make sure to check out their nutritional information as some may contain hidden carbs or sugars. And don’t forget to ask questions about ingredients or cooking methods – the staff at Popeyes are always happy to help us maintain our Ketogenic lifestyle.

So next time you’re craving some fast food while on Keto – head over to Popeyes!

Foods that are not Keto-friendly

Do you, like me, sometimes find it a hassle to stick to keto when grabbing your usual fast food bites? While Popeyes, much like other fast food joints out there, offers some solid low-carb options, we can’t overlook the keto-unfriendly foods on its menu which can pose quite a challenge for us.

Now, it may seem pretty obvious that dishes with hidden carbs could knock you right off ketosis. But worry not! Just keep in mind that paying attention to each item’s ingredients is key and making informed choices accordingly is important in ensuring you stay on track with your diet.

But let’s not be too quick to shun all items labeled as non-keto now. Craving Popeyes’ chicken tenders or popcorn shrimp is A-OK – just remember they’re breaded with wheat flour; easy on the indulging without adjusting for any extra carb counts.

Oh and wait up — don’t give fried food or sweetened drinks a free pass either! As tempting as Cajun fries sound (gosh I know), one regular serving packs up an outrageous 43 grams of carbs – yikes. Best saved for another day!

Ultimately zoning in on succulent grilled chicken rather than crispy coated alternatives or evading sides like mashed potatoes loaded with carbs will lead the way forward in keeping things simple but still equally fulfilling. Letting clarity reign over fluffiness sounds just about perfect to me when setting healthy eating habits!

Sides to avoid

When I’m trying to stay on track with my keto eating plan but also craving some fast food, sides can be a confusing part of the menu. Some are obviously carb-heavy, like those tempting fries or onion rings. But others that look healthy on the surface could still pack an unexpected carb punch.

Take coleslaw for example – it always seems like the healthier alternative to fried sides. However, most coleslaws are loaded with sugar and dressing which can leave you with 20 grams of carbs per serving! I mean, we all want to have something tasty on our plate, but do we really want to use half our daily limit on one bowl of coleslaw?

Similarly, corn on the cob looks innocent enough but it could surprise you with over 15 grams of carbs per ear! That means if you have some cheesy-corn-love from Popeyes in mind (such as me), you will have to avoid pretty much every other source of carbohydrates throughout your day.

Even seemingly safe sides like green beans or mashed potatoes can spell trouble if they come with hidden carbs from added seasonings or thickeners. So don’t rely solely on assumptions when making choices at fast food chains – double-check any side dishes before assuming they fit your macros; one mistake could risk kicking yourself out of ketosis.

So what should you go for instead? Stick with lower-carb options such as grilled vegetables without sweet sauces or meatier options like wings and tenders. There’s plenty available at Popeyes if you know where to look.

How to Order Keto at Popeyes

When it comes to dining out on the Keto diet, I always keep a few tips and tricks in mind for making the best choices. Firstly, my go-to order at Popeyes is grilled chicken or smoked chicken – avoiding breaded options like fried chicken tenders or popcorn shrimp.

To make things even more Keto-friendly, I ask to remove the biscuit that usually accompanies many dishes as they are high in carbs. Carb counting is key!

I also look out for low-carb sauces such as Blackened Ranch sauce (one gram of carbs per serving) as well as Bayou Buffalo and Mardi Gras Mustard.

Of course, we can’t forget about side dishes! Opt for green beans or Cajun rice but don’t go overboard. And when choosing a beverage, steer clear of sugary sodas or lemonades – instead choose unsweetened iced tea or water.

Eating Keto at Popeyes can be creative and delicious with strategic choices that won’t sabotage your goals. Try these guidelines next time you indulge in this fast food favorite!

Go for the basics

When ordering at Popeyes, it’s easy to get carried away with the more indulgent options on the menu. However, if you’re committed to a keto-friendly diet, it’s important to stick to the basics.

Start by opting for keto-friendly proteins like grilled chicken or blackened tenders. These are great options as they provide the necessary protein while keeping carbs low. You can also customize your order by asking for no breading on your chicken and requesting that it be cooked in a healthy fat like olive oil or butter.

Next, nix the biscuit from your meal – this will save you around 25g of carbs! Instead, consider adding a side salad without croutons and choose an oil-based dressing instead of sugary options like honey mustard or ranch.

If you’re looking for an additional side dish, select one of Popeyes’ keto-friendly vegetable sides such as green beans or simply go for their Cajun fries which contain only 10 grams of net carbohydrates per serving.

Don’t forget about drinks – while water is always a safe bet when following a ketogenic diet, there are some drink choices available at Popeyes that fit within this diet plan. For example, unsweetened tea or black coffee offer flavorful alternatives that won’t kick you out of ketosis.

With these simple tips and tricks in mind when eating at Popeyes®, sticking with your ketogenic diet can still be mouth-wateringly delicious!

Ask to remove the biscuit

When it comes to the keto diet, it’s crucial to limit carb intake as much as possible. And one of the biggest culprits that can sabotage any meal’s low-carb status is none other than bread and other baked goodies. Even Popeyes isn’t immune to this issue, but don’t despair! You can still rely on their flavorful chicken without jeopardizing your keto goals.

Simply request for them to remove the pesky biscuit from your order. By doing so, you’ll free up some valuable carbohydrate space for essential greens that are necessary for optimal health. Remember, every little bit counts when sticking to a low-carb eating plan – even avoiding one solitary biscuit like this can make all the difference in achieving your goals.

Sometimes, restaurant staff may seem confused or hesitant when faced with customizations of this kind. But don’t let this discourage you – simply asking “Can I have my meal without the biscuits?” should be a breeze for most eateries. With practice, you’ll feel more confident and empowered customizing meals however you want.

So go ahead and indulge in some crispy fried chicken goodness at Popeyes by making use of your newfound keto ordering knowledge; just make sure to kindly ask them if they could omit that bready temptation from sight before paying!

Choose a low-carb sauce

Hey there, fellow keto warriors! I want to chat with you about the various sauce options available at Popeyes. As we all know, it can be tough to find low-carb sauces while eating out – but fear not! With a little knowledge and research, you can stay on track with your goals.

Popeyes offers several sauce choices that may be high in carbs – definitely not what we want on our plates. But don’t fret, my friends. We’ve got some great options here that won’t wreck our macros.

First up is the Blackened BBQ Sauce. This delicious choice only has 1g of net carbs per serving. Can I get an amen? Another viable option is the Bayou Buffalo Sauce, which contains 2g of net carbs per serving.

If creamy dressings are more your style, look no further than the Ranch Dressing – another tasty option coming in at just 2g of net carbs per serving.

Now, let’s talk about what sauces to avoid: stay away from signature sauces like Sweet Heat and Mardi Gras Mustard as they contain upwards of 10g of net carbs each. Yikes!

Remember that portion sizes can vary from restaurant-to-restaurant so always ask for additional information if needed before indulging too much (been there!). Over-consuming any kind of sauce (even keto-friendly ones) can quickly increase carb count and disrupt progress towards our goals.

By selecting a low-carb sauce along with a keto-friendly main dish or side at Popeyes, we can indulge in tasty meals without compromising our dietary needs.

We got this!

Pick an unsweetened beverage

I’ve been on the keto diet for a while now, and I know how important it is to be mindful of what beverages I consume. Sugary drinks are a big no-no, so choosing unsweetened options is crucial. Thankfully, Popeyes has several options that fit nicely within the keto guidelines.

If you’re looking for simplicity, water should always be your go-to option – accessible and refreshing! But if you’re craving something with more flavor without impeding on your carb count, unsweetened iced tea can also hit the spot. Diet sodas can be another alternative as long as there’s no sugar involved – so make sure to check beforehand.

For those days when you want something new and exciting to try out at Popeyes, their freshly brewed blackberry flavored tea may fit perfectly within your budget and keto lifestyle. The drink is both sugar-free and contains just enough sweetness without any artificial sweeteners.

However, it’s crucial to keep in mind that specialty drinks made with certain juices or mixers may contain excessive amounts of sugar and are best to avoid.

Therefore when it comes down to selecting an appropriate drink while trying to maintain ketosis at Popeyes – my advice would be sticking with unsweetened beverages such as iced tea, diet sodas or even plain old water!


I’ve noticed that there are some questions that pop up often when it comes to eating keto at Popeyes. Here are a few of them, along with my own experiences and tips:

  1. Can I still enjoy breaded items on a ketogenic diet? Unfortunately, most of the menu at Popeyes is breaded and packed with carbohydrates. But don’t worry – there are still a couple of choices that you can indulge in which are low in carbs.
  2. What sides should I be cautious about on this diet? If you’re following a keto lifestyle, it’s wise to avoid high-carb side dishes like fries or mashed potatoes. Instead, opt for sides that won’t mess up your carb count such as cole slaw or green beans.
  3. Is customization possible to make my order more keto-friendly? Yes! When ordering chicken tenders or wings, ask your server to remove any breading from them and go for low-carb dipping sauces like ranch dressing or buffalo sauce rather than ones loaded with sugar.
  4. How do I know what foods work well within my macros? With just a little bit of effort, you can easily decipher which food options will fit into your desired macro range by checking out available nutritional information online resources before cooking a meal at home or dining out.

Finally, remember to steer clear of sugary beverages like sodas if you want to stick closely to your daily carb intake goals while eating out at Popeyes. Stock up on water or unsweetened tea instead!

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