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Keto at Boston Market

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.

Source: Boston Market

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

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Posted Oct 15, 2019
by Dominic Geracia

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1 Comment

  1. Avatar vozarecm on October 19, 2019 at 2:08 pm

    🙂

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