Indulge in Popeyes’ Famous Fried Chicken Without Breaking Your Keto Diet
Are there any Popeyes Keto Menu Options?
✅ YES! There are many Popeyes Keto menu options available, such as naked chicken tenders, blackened chicken, green beans, and cole slaw. These options are low in carbs and high in protein, making them ideal for those following a ketogenic diet.
Popeyes has always been among the most popular fast food restaurants due to its crispy fried chicken and Southern-inspired side dishes. And popeyes is a convenient and affordable fast food option in many United States locations. If you’re on the go or don’t have time to cook, grabbing a quick meal from Popeyes can be convenient. But while fried chicken and other fast food items are favorites, other things might come to mind when discussing the keto diet.
That’s because the keto diet is a low carb, high fat diet designed to put your body into a state of ketosis; in this state, your body burns fat for fuel instead of glucose, which can lead to rapid weight loss and other health benefits, and fast food restaurants often serve high carb count menu.
But with a few modifications, enjoying popeyes on a keto diet is possible; for example choosing items that are high in fat and low in carbs, such as blackened chicken or grilled chicken caesar salad, you can still enjoy the flavors and convenience of Popeyes without going over your daily grams of carbs or grams of fat. In this blog post, we will be discussing the top popeyes options you can order and how you can modify them to suit your keto diet.
Table of Contents
- What is Popeyes?
- Popeyes Keto Diet Options
- Tips for Eating Popeyes Keto
- Frequently Asked Questions
- Final Thoughts
What is Popeyes?
The first popeyes location opened in New Orleans in 1972. The restaurant has since expanded to over 3,000 locations worldwide because of its southern-style fried chicken, seafood, and classic side dishes like mashed potatoes and biscuits.
Popeyes fast food restaurant is known for its signature spicy and crispy chicken tenders, which are marinated in a blend of Louisiana spices and battered in a unique coating before being fried to perfection. The restaurant also offers a variety of sides, including red beans and rice, Cajun fries, and coleslaw.
Popular Menu Items and Nutritional Information
- Spicy Chicken Sandwich
- Calories: 660
- Fat: 42g
- Protein: 28g
- Carbs: 44g
- Fiber: 2g
- Net Carbs: 42g
- Blackened Chicken Tenders (3-piece)
- Calories: 170
- Fat: 5g
- Protein: 28g
- Carbs: 0g
- Green Beans
- Calories: 25
- Fat: 0g
- Protein: 1g
- Carbs: 5g
- Fiber: 2g
- Net Carbs: 3g
- Mashed Potatoes with Gravy
- Calories: 110
- Fat: 4g
- Protein: 2g
- Carbs: 16g
- Fiber: 2g
- Net Carbs: 14g
- Cajun Fries (Regular)
- Calories: 390
- Fat: 21g
- Protein: 4g
- Carbs: 46g
- Fiber: 4g
- Net Carbs: 42g
While some of these items are relatively high in carbs and fat, options can still be enjoyed on a low-carb or keto diet. In the next section, we’ll explore some of the best Popeyes keto options that are delicious and low in carbs.
Popeyes Keto Diet Options
If you’re on a keto or low-carb diet, Popeyes may not be the first place that comes to mind for finding suitable options. Don’t worry; you can still visit Popeyes and indulge without compromising your keto goals. Here are a few of the best keto options that Popeyes has to offer:
Blackened Chicken Tenders
The spicy chicken sandwich may be a popular selection, but keto dieters have more suitable options as it has a high carb content. You can order the blackened chicken sandwich sans bun to make it keto-friendly and enjoy its guilt-free deliciousness. This option contains only 2 grams of net carbs and 16 grams of fat – fantastic news for those trying to stick with their diets.
Nutritional Facts:
- Calories: 260
- Fat: 16 grams
- Saturated Fat: 3.5 grams
- Trans Fat: 0 grams
- Sodium: 760 milligrams
- Carbohydrates: 3 grams
- Fiber: 1 gram
- Sugars: 0 grams
- Protein: 25 grams
Naked Chicken Wings
Popeyes’ naked chicken wings are an excellent keto-friendly decision– they are seasoned with only black pepper and fried without any breading, so they contain zero carbs but still supply a healthy dose of protein.
Nutritional Facts:
- Calories: 150 (for 3 wings)
- Fat: 9 grams
- Saturated Fat: 2.5 grams
- Trans Fat: 0 grams
- Sodium: 330 milligrams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugars: 0 grams
- Protein: 16 grams
It’s important to note that these values may vary slightly depending on the specific ingredients and preparation methods used at each Popeyes location.
Spicy Fried Chicken Thighs
Order this menu without the biscuit and request the regular green beans; you can also remove some extra batters before consumption.
Nutritional Facts:
- Spicy Fried Chicken Thighs (2 pieces):
- Calories: 360
- Fat: 26 grams
- Saturated Fat: 6 grams
- Trans Fat: 0 grams
- Sodium: 1090 milligrams
- Carbohydrates: 3 grams
- Fiber: 1 gram
- Sugars: 0 grams
- Protein: 30 grams
- Regular Green Beans:
- Calories: 70
- Fat: 2 grams
- Saturated Fat: 0 grams
- Trans Fat: 0 grams
- Sodium: 330 milligrams
- Carbohydrates: 12 grams
- Fiber: 4 grams
- Sugars: 3 grams
- Protein: 3 grams
Green Beans and Bacon
Popeyes may not have Green Beans and Bacon as permanent items on the menu, but you can still enjoy them. Their regular Green Beans are cooked with savory bacon, onions, and garlic for an even more delicious flavor.
Nutritional Facts:
- Calories: 70
- Fat: 2 grams
- Saturated Fat: 0 grams
- Trans Fat: 0 grams
- Sodium: 330 milligrams
- Carbohydrates: 12 grams
- Fiber: 4 grams
- Sugars: 3 grams
- Protein: 3 grams
Jalapeno Poppers
This is typically made by stuffing jalapeno peppers with cream cheese and other ingredients and then baking and frying them. To make this keto-friendly at Popeyes, you need to order them without the breading; this would leave you with the cream cheese and jalapeno filling, a delicious and spicy treat.
Nutritional Facts:
- Calories: 280
- Fat: 21 grams
- Saturated Fat: 11 grams
- Trans Fat: 0 grams
- Sodium: 750 milligrams
- Carbohydrates: 12 grams
- Fiber: 1 gram
- Sugars: 2 grams
- Protein: 10 grams
Side Dishes
Coleslaw
Freshly shredded cabbage and carrots are tossed in a creamy dressing with mayonnaise and vinegar. Order this dish keto without the sauce, or ask for a side of olive oil or vinegar instead. Pair it with grilled chicken or blackened chicken for a well-balanced meal.
Nutritional Facts (Regular Size):
- Calories: 150
- Fat: 11 grams
- Saturated Fat: 1.5 grams
- Trans Fat: 0 grams
- Sodium: 190 milligrams
- Carbohydrates: 13 grams
- Fiber: 2 grams
- Sugars: 10 grams
- Protein: 1 gram
Red Beans and Sausage
This classic Cajun dish features red beans cooked with sausage and served over rice. Order it without the rice and ask for extra sausage to make it keto-friendly. Pair it with a side of green beans or a side salad for a balanced meal.
Nutritional Facts (Regular Size):
- Calories: 360
- Fat: 22 grams
- Saturated Fat: 8 grams
- Trans Fat: 0 grams
- Sodium: 1210 milligrams
- Carbohydrates: 19 grams
- Fiber: 5 grams
- Sugars: 1 gram
- Protein: 20 grams
Popeyes Keto Sauces
Although sauces are generally not keto friendly there are a few popeye keto sauces you can request:
- Blackened Ranch Sauce: This creamy sauce is made with ranch dressing and blackening seasoning and contains just 1 gram of net carbs per serving.
- Bayou Buffalo Sauce: This spicy sauce is made with cayenne pepper and garlic and contains just 2 grams of net carbs per serving.
- Mardi Gras Mustard Sauce: This zesty sauce, boasting just 1 gram of net carbs per serving, comprises two simple ingredients: mustard and vinegar.
- Buttermilk Ranch Sauce: With only 2 grams of net carbs per serving, this timeless dressing makes for a perfect addition to any salad or as an irresistible dip for the chicken.
To make sure you stay on track with your keto diet, it’s always a good idea to ask for the sauce on the side, so you can control the amount you consume. Additionally, pairing sauces with low-carb options like grilled chicken or green beans can help check your net carb intake.
As for nutritional information, each sauce may vary slightly. However, Popeyes sauces are generally relatively low in carbs and high in fat. Check the nutritional information for each sauce before ordering to ensure it fits within your macros.
Drinks
- Water is the best option, as it contains no carbs or calories.
- Unsweetened Iced Tea: This refreshing beverage is a great low-carb option, containing no added sugars or carbs. Check if the tea is sweetened, as some locations may add sugar.
- Diet Soda: Popeyes offers a variety of diet soda options, such as diet coke, which are low in carbs and calories. However, be mindful of artificial sweeteners, as they may negatively affect your health in the long run.
It’s important to note that sugary drinks like regular soda, lemonade, and sweet tea can quickly add to carbs and calories, so avoiding them on a keto diet is best.
As for nutritional information, water and unsweetened iced tea contain no calories or carbs, while diet soda may have a small amount of calories and carbs, depending on the brand. Always check each drink’s nutrition information before ordering to ensure it fits within your macros.
Frequently Asked Questions
Are Popeyes Chicken Breast Keto Friendly?
Yes, Popeyes chicken breast can be keto-friendly, as it is a good source of protein and contains minimal carbohydrates. However, it is important to note that the chicken breast may be breaded or coated in sauces that can add extra carbs to your meal. To ensure your chicken breast is keto-friendly, you can ask to be grilled without any breading or sauces. This way, you can enjoy a high-protein, low-carb meal that fits within your keto diet.
Is Popeyes Buffalo Sauce Keto Friendly?
Popeyes buffalo sauce is not considered keto-friendly as it contains many carbohydrates. While the exact nutrition facts for Popeyes buffalo sauce may vary by location, most buffalo sauces are made with a combination of hot sauce, vinegar, and other ingredients that can add up to several grams of carbs per serving. If you are following a strict keto diet, it is best to avoid Popeyes buffalo sauce or any other sauces that are high in carbs. Instead, you can opt for keto-friendly condiments like mustard, mayonnaise, or hot sauce with no added sugars.
Can I Eat Spicy Chicken Wings on Keto?
You can eat spicy chicken wings on a keto diet, depending on how they are prepared. At Popeyes, the Bonafide chicken wings are keto-friendly as they are not breaded and contain only a small amount of carbs. However, some other chicken wing options, such as the spicy chicken wings, may be breaded or coated in sauces that add extra carbs and are not keto-friendly.
Suppose you want to enjoy spicy chicken wings at Popeyes while following a keto diet. In that case, it is important to check the nutritional information or ask the staff how the wings are prepared before ordering. You can order them without breading or sauces to keep the carbs low. Just pair them with keto-friendly sides like green beans or a side salad with a keto-friendly dressing.
Final Thoughts
Popeyes does offer several keto-friendly options for those following a low-carb or ketogenic diet. You can enjoy a delicious meal at Popeyes without straying from your keto goals by ordering the proper menu items and making simple modifications.
Some of the best options for a keto-friendly meal at Popeyes include the blackened chicken sandwich without the bun, naked chicken wings, green beans, and jalapeno poppers without breading. To ensure your feed is keto-friendly, ask for no breading or sauces, choose low-carb sides, and avoid high-carb options like fries and biscuits.
Overall, while Popeyes may not be the first restaurant that comes to mind when you think of keto-friendly fast food, with some knowledge and planning, you can enjoy a satisfying and delicious meal without compromising your diet. If you found our Popeyes keto menu guide helpful, you’ll want to check out our website for other fast food menu guides from fast food restaurants like Hardee’s, McDonald’s, and Wendy’s.