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    Eating Keto at Boston Market | Easy Low Carb Meal Ideas

    Oct 15, 2019 · Modified: Sep 5, 2022 · This post may contain affiliate links · 3 Comments

    28 shares

    “This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”

    Need a quick low carb meal on the go? There are plenty of Keto-friendly options at Boston Market that are also super delicious.

    With a selection of slow-roasted meats and fresh veggie sides, there is something for every member of the family.

    Can you eat Boston Market on Keto?

    Absolutely! You can find a Keto meal almost anywhere, and Boston Market is no exception.

    Build your meal around protein and make smart choices from this guide and  you should have no problem maintaining a metabolic state of ketosis.

    Beef

    Boston Market also offers ribs, but they're slathered with a sugary sauce. They will be lower in carbs without, but the exact carb counts aren't clear.

    • Brisket, 6 oz
      (430 calories, 32g fat, 0g carbs, 30g protein)
    • Prime Rib
      (630 calories, 47g fat, 0g carbs, 55g protein)
    • Prime Rib, with horseradish + au jus
      (690 calories, 50g fat, 8g carbs, 1g fiber, 55g protein) 7g net

    Turkey

    • Turkey breast, regular
      (160 calories, 4.5g fat, <1g carbs, 30g protein)
    • Turkey breast, large
      (230 calories, 6g fat, <1g carbs, 42g protein)

    Turkey Breast

    Chicken

    There are a few different rotisserie chicken types with various rubs and marinades, but they're loaded with additional carbs. Stick to the regular and creamy garlic flavors and you can't go wrong.

    • Rotisserie Chicken, quarter white
      (270 calories, 11g fat, 0g carbs, 43g protein)
    • Rotisserie Chicken, quarter white skinless
      (210 calories, 5g fat, 1g carbs, 40g protein)
    • Rotisserie Chicken, half
      (500 calories, 24g fat, 1g carbs, 70g protein)
    • Rotisserie Chicken, 1 thigh + 1 drumstick
      (230 calories, 13g fat, 1g carbs, 27g protein)
    • Rotisserie Chicken, 3 peice dark
      (300 calories, 16g fat, 1g carbs, 37g protein)
    • Rotisserie Chicken, 2 thighs + drumstick
      (390 calories, 23g fat, 1g carbs, 43g protein)
    • Creamy Garlic Chicken, half
      (550 calories, 27g fat, 5g carbs, 72g protein)
    • Creamy Garlic Chicken, quarter white
      (320 calories, 14g fat, 5g carbs, 45g protein)
    • Creamy Garlic Chicken, 2 drumsticks + 1 thigh
      (350 calories, 20g fat, 5g carbs, 39g protein)
    • Creamy Garlic Chicken, 2 thighs + 1 drumstick
      (440 calories, 26g fat, 5g carbs, 45g protein)

    Rotisserie Chicken

    Sides

    There aren't too many low carb side options at Boston Market, but there are a few that are suitable. The loaded potatoes aren't especially Keto-friendly, but are a nice splurge every so often.

    • Creamed Spinach
      (210 calories, 15g fat, 10g carbs, 2g fiber, 9g protein) 8g net
    • Fresh Steamed Vegetables
      (60 calories, 3.5g fat, 7g carbs, 3g fiber, 2g protein) 4g net
    • House Side Salad
      (200 calories, 16g fat, 10g carbs, 2g fiber, 4g protein) 8g net
    • Loaded Roasted Potatoes
      (300 calories, 22g fat, 14g carbs, 2g fiber, 14g protein) 12g net

    Steamed Vegetables From Boston Market

    Salads

    The salad carb counts do include croutons. You can lower the totals by removing them, but I wasn't able to find exact numbers.

    • Caesar Side Salad
      (310 calories, 24g fat, 16g carbs, 3g fiber, 9g protein) 13g net
    • House Side Salad
      (200 calories, 16g fat, 10g carbs, 2g fiber, 4g protein) 8g net
    • Southwest Cobb Side Salad
      (270 calories, 23g fat, 11g carbs, 3g fiber, 5g protein) 8g net

    Salad Dressings

    • Caesar Dressing
      (180 calories, 18g fat, 3g carbs, <1g fiber, 3g protein)
    • Chipotle Ranch Dressing
      (290 calories, 29g fat, 5g carbs, <1g fiber, 2g protein)
    • Ranch Dressing
      (200 calories, 20g fat, 2g carbs, 1g protein)

    Sauces

    A little sauce can go a LONG way! Try ordering your chicken with some gravy to dip -- it's worth it!

    • Beef Au Jus
      (10 calories, 0g fat, 2g carbs, 0g protein)
    • Beef Gravy
      (10 calories, 0g fat, 2g carbs, 0g protein)
    • Horseradish
      (60 calories, 3g fat, 6g carbs, 0g protein)
    • Poultry Gravy
      (10 calories, 0g fat, 2g carbs, 0g protein)

    Keto Boston Market Meal Ideas

    • One entire rotisserie chicken
      (1000 calories, 48g fat, 2g carbs, 140g protein)
    • Half Creamy Garlic Chicken + Creamed Spinach
      (610 calories, 30.5g fat, 12g carbs, 3g fiber, 74g protein) 9g net
    • Prime rib with au jus + creamed spinach
      (850 calories, 62g fat, 12g carbs, 2g fiber, 64g protein) 10g net

    How many carbs are in Boston Market Meatloaf?

    For a regular portion of meatloaf:

    • 470 calories, 33g fat, 17g carbs, 2g fiber, 26g protein

    For a large portion of meatloaf:

    • 710 calories, 49g fat, 26g carbs, 3g fiber, 39g protein

    While this may be too many carbs for a ketogenic diet, it may be a good option for others.

    What's your favorite meal from Boston Market? Comment below!

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    28 shares

    Reader Interactions

    Comments

    1. Kimberleigh

      January 24, 2021 at 10:25 am

      So glad I just stumbled upon this site. Great content. Thank you!

      Reply
      • Dom Geracia

        January 25, 2021 at 4:55 pm

        Glad you found it helpful!

        Reply
    2. vozarecm

      October 19, 2019 at 2:08 pm

      🙂

      Reply

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