Sometimes you’re on the road and just want something quick and delicious to sit down and enjoy. There are plenty of fast food options to choose from, but Popeyes is definitely a flavorful one! This fried chicken joint does have a few low carb options so you can get your chicken and enjoy it on the go!
When you think of Popeyes you probably think of fried chicken. That is their main and best selling point, however they do have a secret keto friendly item you may not know about. The blackened chicken tenders at Popeyes are a real low carb treat!
Popeyes doesn’t have many keto options, but the ones the do have are pretty tasty! We’ll discuss the low carb options from sauces and meat, to sides and drinks.
These low carb blackened tenders are a great keto option for those wanting a hefty serving of meat. Their blackened chicken tenders are high in protein and lower in fat so you can add in the fat macros with your favorite sauces. They are coated in their signature blackened chicken seasoning and then fried to crispy perfection. Don’t let the word fried scare you though. These blackened tenders are a breading free low carb option perfect for your ketogenic diet.
Macros will always vary a bit based on the size of blackened tenders you get, but for a basic measurement:
A 3 Piece Blackened Tenders Has: 170 calories, 2 grams of fat, 2 grams of carbs, and 26 grams of protein.
A 5 Piece Blackened Tenders Has: 283 calories, 3 grams of fat, 3 grams of carbs, and 43 grams of protein.
A 10 Piece Blackened Tenders Has: 566 calories, 6 grams of fat, 6 grams of carbs, and 86 grams of protein.
To note these are the total carbs and net carbs. Even without breading these blackened chicken tenders have 2-6 grams of carbs. That is because all the spices in the blackened seasoning add up to create the carb count. We recommend if you are eating carnivore to get the 5 piece or 10 piece blackened chicken tenders option as a meal. If not, you may want to get the smaller order of chicken tenders and pair it with another low carb option.
Sadly there are not too many low carb options at this fried chicken joint. They are known for biscuits and mashed potatoes with gravy, two things that are definitely not keto. There is a hidden gem in the chicken sandwich world that is Popeyes though, green beans. Popeyes is known for their flavorful slow cooked green beans and turkey bacon. While it might not be the most exciting low carb side ever, keto at Popeyes is still possible.
Most fried chicken fast food restaurants will have some kind of green bean side dishes. To make a solid keto meal pair a regular side of green beans with a 3 piece of the blackened chicken tenders.
Per Regular Order of Green Bean and Bacon: 40 Calories, 1.5 grams of fat, 6 grams of carbs, 2 grams of fiber, 4 grams of NET CARBS, and 2 grams of protein.
Keto Meal of 3 Blackened Chicken Tenders + Bacon Green Beans: 210 calories, 3.5 grams of fat, 8 grams of carbs, 6 grams of NET CARBS, and 28 grams of protein.
They may not have a ton of side dishes, but their minimal grams of carbs in the green beans and chicken work well for a keto dieter. Stay strong and say no to the chicken sandwich and a biscuit .
You will definitely want to avoid sugary sodas and drinks on a keto diet which begs the question, “What can I drink at Popeyes on keto?” Popeyes low carb drink options are perfect for those picking up some fast food chicken, but want to avoid the carbs.
For those looking to get their sweet carbonated fix on a low carb keto diet, Popeyes has you covered. Popeyes carries both diet Coke and diet Pepsi. No matter which team you’re on you’ll have both options on their menu.
Obviously they will have water, but they also have the addition of iced tea. Iced tea can be bought sweetened or unsweetened there, however the keto menu option is unsweetened. If you want to order a sweeter drink menu item, try bringing 1-2 packets of stevia to mix in with your plain tea and ask for a lemon wedge to go with it.
Menu is not an exaggeration. This fast food chicken restaurant has a whole menu just for sauces. Only some are okay for a keto diet though, so it’s best to talk about what you should look for in a sauce first. The menu ranges from sweet and spicy options, to creamy traditional ones. Whatever you prefer with your chicken, we’re going to break down the overall best sauces for keto at Popeyes.
None of the sauces at fast food restaurants will be ideal. Most have lots of added sugars and cheap oils. Low quality oils high in omega sixes can cause inflammation and mess with your keto diet(1). The sauces with the least net carbs will be ones you bring yourself, but we know not everyone wants to do that. That is why we ranked their sauces from best to worst based on carb counts and sugar below so you can pick your favorite.
We’ll show carb counts as well as net carbs so you can breakdown what’s really going into each packet of sauce. Each of these sauces come in 1 oz packets:
Blackened Ranch- The blackened ranch is a flavorful take on traditional ranch. It’s low in carbs and high in fat perfect for a low carb diet: 118 calories, 13 grams of fat, 2 grams of carbs, 2 grams of net carbs, and 1 gram of protein.
Buttermilk Ranch- This is the standard low carb sauce we all know and love. It pairs great with chicken and even better with your strict keto diet : 150 calories, 15 grams of fat, 3 grams of carbs, 3 grams of net carbs, and 0 grams of protein.
Mardi Gras Mustard- A mustard based sauce great for those who want a more flavorful dipping companion: 75 calories, 9 grams of fat, 5 grams of carbs, 1 gram of fiber, 4 grams of net carbs, and 1 gram of protein
Bayou Buffalo: 70 calories, 0 grams of fat, 16 grams of carbs, 16 grams of net carbs, and 2 grams of protein
BoldBQ: 220 calories, 15 grams of fat, 10 grams of carbs, 10 grams of net carbs, 1 gram of protein
Sweet Heat: 70 calories, 0 grams of fat, 19 grams of carbs, 19 grams of net carbs, and 0 grams of protein
Creole Cocktail: 30 calories, 0 grams of fat, 7 grams of carbs, 7 grams of net carbs, 0 grams of protein
The dipping sauces menu can be a tricky one to navigate, but don’t worry. This guide was designed to help you find the best low carb menu options to order the next time you’re at Popeyes.
A single BONAFIDE chicken breast, which is a significantly larger piece of meat, provides 380 calories, 20 g fat, 8 g saturated fat, 1 g trans fat, 16 g carbohydrate, 35 g protein, and 1,230 mg sodium.
Popeyes Louisiana Kitchen is a fast-food chicken restaurant with its roots in the bold flavors of bayou country. Menu items include whole, bone-in chicken pieces, chicken tenders, shrimp, and fish. The chain is also known for its buttermilk biscuits, unique side dishes, and plentiful sauce options. Although most food items are fried, there are some vegetables and healthier options on the menu.
Popeyes Chicken Sandwich Weight Watchers Points
Weight Watchers Freestyle Points: 22
Weight Watchers SmartPoints: 23
Weight Watchers PointsPlus: 19
Is the Chicken Sandwich good for you?
Does the Chicken Sandwich taste good?
Allergy Information: a Popeyes Chicken Sandwich contains gluten, milk and wheat.
* Please keep in mind that most fast food restaurants cannot guarantee that any product is free of allergens as they use shared equipment for prepping foods.
None of the sauces at fast food restaurants will be ideal. Most have lots of added sugars and cheap oils. Low quality oils high in omega sixes can cause inflammation and mess with your keto diet(1). The sauces with the least net carbs will be ones you bring yourself, but we know not everyone wants to do that. That is why we ranked their sauces from best to worst based on carb counts and sugar below so you can pick your favorite.
Keto Meal of 3 Blackened Chicken Tenders + Bacon Green Beans: 210 calories, 3.5 grams of fat, 8 grams of carbs, 6 grams of NET CARBS, and 28 grams of protein.
A 10 Piece Blackened Tenders Has: 566 calories, 6 grams of fat, 6 grams of carbs, and 86 grams of protein.
Just like the bun above you’ll want to skip that oh so delicious complementary biscuit. Most of the sides at Popeyes will not work for keto. The best keto side is the green beans and bacon. Everything else is wheat, potatoes, and sugar. In summary you’ll want to pass on the:
They may not have a ton of side dishes, but their minimal grams of carbs in the green beans and chicken work well for a keto dieter. Stay strong and say no to the chicken sandwich and a biscuit .
FAQ
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