keto at popeyes

Keto Popeyes Options: 11 Best Low Carb Menu Items

Popeyes casual dining has locations worldwide showcasing its fried chicken specialty. Considering that most of the menu consists of battered and deep-fried chicken, eating keto at Popeyes may seem impossible.

The good news is that you can eat low carb at Popeyes. The Popeyes keto options available to you may vary depending on your location.

Most stores offer blackened and naked chicken tenders which are not breaded and very low in carbs.

In this guide, we uncover the best keto Popeyes menu items. We will also show you what to say when ordering. Here’s a hint: Say ‘no’ to mashed potatoes and fries!

Naked Chicken Tenders

The Popeyes website does not list the nutrition information for their naked chicken tenders but you can imagine they are more low carb keto diet friendly than breaded chicken breasts. However, per the allergy information, the naked chicken tenders are gluten-free.

This means that they are probably not breaded like many of the other chicken options are.

You can enjoy these without the starchy sides, such as biscuits and fries. You will also want to avoid sugary dipping sauces. The ranch is fine to use on a keto diet in moderation. 

How to order: ask for a 3, 5, or 8 piece order of naked chicken tenders. Meals are available as a dinner, combo, or platter. Hold all side dishes, biscuits, and sauces that come with them. 

Blackened Chicken Tenders

The blackened chicken breast at Popeyes also appear to be unbreaded. You’ll want to make sure before ordering or pick the breading off if they are.

According to the website, a 3 piece order of the blackened chicken tenders contains 170 calories, 2 grams of fat, 2 grams of carbs, and 26 grams of protein.

A 5 piece order contains 283 calories, 3 grams of fat, 3 grams of carbs, and 43 grams of protein. 

How to order: ask for a 3 or 5 piece order of the blackened chicken tenders. Hold the sides and ask for blackened ranch dressing or no dipping sauce at all. 

Green Beans

cooked green beans

Green beans might be the only side dish that you can order at Popeyes on a low-carb diet. It is, however, only available at certain stores.

Per the nutrition information, a regular order of green beans contains 55 calories, 2 grams of fat, 7 grams of carbs (5 grams net carbs), 2 grams of fiber, and 3 grams of protein. 

A large order of green beans contains 167 calories, 6 grams of fat, 22 grams of carbs, 6 grams of fiber, and 8 grams of protein. 

We recommend sticking to a regular size order as the large contains too many carbs. 

How to order: ask for a regular size order of green beans as a side to your naked or blackened chicken tenders.

Spicy TRUFF Blackened Chicken Sandwich

Selected Popeyes outlets now offer TRUFF Blackened Chicken Sandwiches which feature TRUFF’s Spicy Mayo. The great thing is that the mayo is keto-friendly!

The chicken is fried without any breading (spices only) and served with TRUFF mayo and crisp pickles on a bun.

How to order: ask for a TRUFF Blackened Chicken Sandwich without the bun. You might be able to save 1 or 2g carbs by ditching the pickles, but that’s up to you.

Spicy TRUFF Blackened Bacon & Cheese Chicken Sandwich

This TRUFF Blackened Chicken Sandwich also comes with bacon and cheese. Except for the bun, it’s a great low-carb option

The chicken is fried without any breading (spices only) and served with crisp pickles, Havarti cheese, smoked bacon, and keto-friendly spicy mayo.

How to order: ask for a TRUFF Blackened Bacon and Cheese Chicken Sandwich without the bun. You might be able to save 1 or 2g carbs by ditching the pickles, but that’s up to you.

Sausage, Egg, and Cheese Biscuit/Muffin

Depending on your location, this may come with either a biscuit or a muffin. Either way, you need to skip the carbs when ordering.

You can enjoy a single or double sausage, egg, and cheese meal with almost no carbs. We suggest skipping any sauces too.

How to order: ask for a sausage, egg, and cheese biscuit minus the biscuit (or muffin)

Bacon, Egg, and Cheese Biscuit/Muffin

As with the above breakfast option, this may come with either a biscuit or a muffin. Either way, you need to skip the bread part for low carb eating.

You can enjoy a single or double bacon, egg, and cheese meal with almost no carbs. We suggest skipping any sauces too.

How to order: ask for a bacon, egg, and cheese biscuit minus the biscuit (or muffin).

Egg and Cheese Biscuit/Muffin

As with the above breakfast options, this may come with either a biscuit or a muffin depending on your location. If you’re very hungry, ask for an extra egg.

Enjoy your breakfast with unsweetened tea or plain coffee to keep it low carb.

How to order: ask for an egg and cheese biscuit minus the biscuit (or muffin).

Classic Wrap

Wraps are only available at selected stores and require a bit of work on your part. Each wrap includes two chicken tenders, lettuce, tomato, and mayo or spicy mayo (spicy wrap).

Ideally, you want to ask them for blacked chicken in the wrap instead of battered chicken. However, if the wrap comes with battered chicken tenders only, you’ll have to remove the breading before eating it.

Eat only the insides of the wrap or ask them to leave the flour tortilla entirely.

How to order: ask for a classic or spicy chicken wrap with blackened chicken instead of battered. Ask them to leave the flour tortilla.

Big Breakfast Roll

Available at selected stores, the Big Breakfast Roll includes a sausage patty, egg, streaky bacon, and American cheese in a soft bun. 

Although the bun and sauce are carb-rich and need to be excluded, the fillings are all high protein and ultra low in carbs–ideal for a ketogenic diet.

How to order: ask for a Big Breakfast Roll without the bun or sauce.

Handcrafted Chicken Tenders

If you have to choose between chicken tenders or nuggets, then go with the tenders. These tend to contain bigger pieces of chicken, which makes it easier to pick the breading off of than a small nugget.

As with wraps, this requires a bit of work on your part before eating. We also recommend this as your very last option.

Three pieces of the chicken tenders contain 445 calories, 21 grams of fat, 29 grams of carbs, 2 grams of fiber, and 38 grams of protein. You can get rid of most of the carbs by removing the breading.

How to order: ask for a 3 or 6 piece order of handcrafted chicken tenders and remove as much of the breading as possible. Hold the sides and dip in ranch, tartar, or use no sauce at all. 


Conclusion 

Popeyes specializes as a fried chicken joint. For this reason, we recommend avoiding it if you’re on a strict keto diet or low carb diet because of the breading.

The naked chicken tenders and blackened tenders do not appear to be breaded, which makes them the best option if you are eating low-carb

Get these with a regular size order of green beans instead of biscuits or fries as your side dish. You can get ranch dressing as your dipping sauce or ask for no sauce at all. 

Go with water (iced water or normal water) or unsweetened ice tea as your beverage and skip the soda.

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popeyes low carb options
Photo by Stroppy1 – depositphotos

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Keto Popeyes Options: 11 Best Low Carb Menu Items
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