nandos keto

Top 11 Keto Nando’s Dishes: Healthy Low Carb Options

Nando’s is a Portuguese fast food restaurant specializing in grilled chicken. The great news is that you can eat low carb at Nando’s quite easily. 

Eating keto at Nando’s will mostly involve some grilled chicken with a spice level that suits you. You’ll need to hold any sides of fries or bread, but you can generally replace these with salad.

Here are the top low carb Nando’s options, based on the website’s nutritional guide.

Keep in mind that Nando’s is an international restaurant chain so their menus might be different depending on where you live. Make sure to check their menus carefully before ordering.

Chicken Thigh Skewer

Chicken skewers are one of our favorite options and you can create your own meal by adding a side of veggies or salad.

One skewer contains 200 calories, 13g fat, 3g carbs (2g net carbs), 1g fiber, and 18g protein.

If you’d like a sauce with it go for hot sauce, extra hot sauce, or garlic sauce. These all have 1g carbs per serving.

What to order: ask for chicken skewers and a side of Caesar salad or cauliflower.

Plain ½ Chicken – Peri Peri

Nando’s is best known for their Peri Peri chicken, which is locally sourced, never frozen, and marinated in spices for 24 hours. There are several ways you can order Peri Peri chicken, and they all vary in terms of carbs, depending on the preparation. The key is to avoid unhealthy ingredients and stick to low carb foods.

If you order a plain ½ grilled chicken with no peri sauce, it will contain 423 calories, 26g fat, 0g carbs, and 44g protein per serving. 

You can also order other cuts of chicken as long as you get them “plain,” such as two ¼ legs, ¼ chicken breast and wing, 3 chicken thighs, ¼ chicken – leg and thigh, and boneless chicken breast. All of these options contain no carbs.  

What to order: ask for a plain ½ chicken – you can also ask for chicken legs, breast, or thighs as long as they are “plain.”

Nandoca’s Choice

This meal consists of a grilled chicken breast topped with coleslaw on garlic bread. It also comes with fries. You’ll need to hold the bread and fries to make it keto friendly.

The original sandwich, with bread, contains 970 calories, 60g fat, 43g carbs, and 62g protein.

If you drop the bread, you’ll lose 35g carbs!

What to order: ask for Nandoca’s Choice without the bread. Also ask to hold the fries and order a side salad instead.

Chicken Livers

The chicken livers at Nando’s contain 413 calories, 22g fat, 1g carbs, and 48g protein. 

There are several ways you can order these. Make sure you order them plain to keep your carb count at one gram.

Here are some other low-carb preparations you can get:

  • PERInaise hot: 1g carbs
  • Coconut and lemon: 1g carbs
  • Lemon and herb/mango and lime: 2g carbs
  • PERInaise medium: 3g carbs

What to order: ask for plain chicken livers.

Chicken Wings

You can order the peri peri wings at Nando’s because they don’t appear to be breaded. If you order six plain Peri Peri chicken wings at Nando’s, it will contain 403 calories, 18g fat, 1g carbs, and 56g protein per serving.

Be sure to choose a low-carb dipping sauce, such as ranch (if available) or garlic puree. Or avoid the sauce altogether as these are flavorful enough!

What to order: ask for an order of six plain Peri Peri wings with ranch or no dipping sauce at all.

Coleslaw

There are several side options that you can order with your chicken, but many of them are not keto-friendly. Luckily, the coleslaw is, but we recommend sticking to the regular size rather than the large which has twice as many carbs.

An order of the regular coleslaw contains 180 calories, 15g fat, 12g carbs (8g net carbs), 4g fiber, and 2g protein. 

What to order: ask for the regular coleslaw as a side dish to accompany your chicken. 

Mixed Leaf Side Salad

You can order a side mixed leaf salad to get your greens. It contains 50 calories, 8g fat, 6g carbs (4g net carbs), and 2g fiber. Considering the amount of fat, it probably comes with a dressing already included.

What to order: a side mixed leaf salad to accompany your chicken.

Turmeric Roasted Cauliflower

Nando’s has turmeric roasted cauliflower, which is a much healthier side dish than fries.

A regular serving contains 90 calories, 6g fat, 7g carbs (4g net carbs), 3g fiber, and 3g protein.

The large serving size contains 180 calories, 13g fat, 15g carbs (9g net carbs), 6g fiber, and 6g protein.

What to order: ask for a side of the turmeric roasted cauliflower to go with your chicken. 

Spicy Mixed Olives

The spicy mixed olives at Nando’s are listed on their side dish menu. One order contains 186 calories, 18g fat, 4g carbs, and 0g protein.

Olives are an excellent source of healthy monounsaturated fats. Whole olives contain fiber, too. So, your net carbs will likely be lower than what’s listed on the nutrition information. 

What to order: spicy mixed olives.

Chicken Caesar salad

Nando’s has a full-size chicken Caesar salad that you can order. With dressing, it contains 690 calories, 67g fat, 15g carbs (8g net carbs), 7g fiber, and 40g protein.

You can reduce the fat and carbs by asking to hold the dressing.

You can also opt for a side Caesar salad. It is much smaller and contains 200 calories, 17g fat, 3g carbs (2g net carbs), 1g fiber, and 6g protein.

What to order: a chicken Caesar salad without croutons. 

Grilled Chicken Breast Sandwich or Wrap

Nando’s has several chicken sandwich and wrap options. You can order one of these without the bread or eat the insides only. You’ll also want to hold the sauce or ask for a low-carb option, like hot sauce or garlic sauce. 

Choose from the following:

  • Chicken breast sandwich
  • Chicken burger
  • Chicken breast wrap
  • Chicken Caesar wrap
  • Chicken breast pita
  • Thigh and Mighty sandwich

Stay away from the veggie burger as this will contain too many carbs, even if you hold the bun or bread. Also make sure the chicken is grilled, not battered and fried.

What to order: a chicken sandwich, pita, burger, or wrap without the bun and any sauce that comes on it. 

Conclusion 

We generally don’t recommend eating out on the keto diet because you can make a healthier meal at home while sticking to your macros. However, Nando’s is a good option if you must eat out on keto diet because they have many chicken dishes, such as livers, wings, thighs, breasts, and legs.

You’ll have to order these plain (no sauce) to keep the carbs down. Acceptable side dishes include a side salad with no croutons and low-carb dressing (ranch) or cauliflower.

Unlike many fast food places, Nando’s is quite a healthier choice with many items you can easily customize to keep it low carb. When it comes to beverages, stick with water.

nandos low carb
Top 11 Keto Nando\'s Dishes: Healthy Low Carb Options
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