KFC on the Keto Diet

Keto on the Go:
Low Carb Options at KFC

Keto at KFC? Yep, you heard it right!

While KFC has been turning out finger lickin' Kentucky fried chicken since the 1930's, the menu has evolved over time to include many different options. Surprisingly enough, you can eat pretty well here and still follow the low carb guidelines of the Keto diet.

Tips for Following Keto at KFC

  • Be mindful of the sides -- the coleslaw has a whopping 10g carbs.
  • Order your chicken with sides of hot sauce and the Buttermilk Ranch dipping sauce. SO. GOOD.
  • KFC not your cup of tea? How about Wendy's or McDonald's, instead?

Overview

For the most part, the fried bone-in chicken can be included on a Keto diet, but it isn't necessarily the best choice. However, after learning that I could potentially eat two breaded chicken breasts or thighs and still maintain a state ketosis... I was shocked. Obviously if you are avoiding gluten, this probably isn't a good choice.

Grilled Chicken

  • Whole Wing (70 calories, 3g fat, 0g carbs, 9g protein)
  • Drumstick (80 calories, 4g fat, 0g carbs, 11g protein)
  • Thigh (150 calories, 9g fat, 0g carbs, 17g protein)
  • Breast (210 calories, 7g fat, 0g carbs, 38g protein)

Keto, Low Carb Options at KFC

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Original Recipe Chicken

  • Whole Wing (130 calories, 8g fat, 3g carbs, 10g protein)
  • Drumstick (130 calories, 8g fat, 4g carbs, 1g fiber, 12g protein) 3g Net Carbs
  • Thigh (280 calories, 19g fat, 8g carbs, 1g fiber, 19g protein) 7g Net Carbs
  • Breast (390 calories, 21g fat, 11g carbs, 2g fiber, 39g protein) 9g Net Carbs

Low Carb KFC Fried Chicken

Extra Crispy Chicken

  • Whole Wing (170 calories, 13g fat, 5g carbs, 10g protein)
  • Drumstick (170 calories, 12g fat, 5g carbs, 10g protein)
  • Thigh (330 calories, 23g fat, 9g carbs, 22g protein)
  • Breast (530 calories, 35g fat, 18g carbs, 35g protein)
  • Tender, 1 (140 calories, 7g fat, 8g carbs, 10g protein)

Spicy Crispy Chicken

  • Whole Wing (120 calories, 8g fat, 5g carbs, 7g protein)
  • Drumstick (130 calories, 8g fat, 5g carbs, 1g fiber, 9g protein) 4g Net Carbs
  • Thigh (270 calories, 20g fat, 10g carbs, 1g fiber, 13g protein) 9g Net Carbs
  • Breast (350 calories, 20g fat, 11g carbs, 1g fiber, 30g protein) 10g Net Carbs

Sandwiches

  • Double Crunch, no bun (360 calories, 23g fat, 17g carbs, 1g fiber, 20g protein) 16g Net Carbs
  • Double Crunch + bacon and cheese, no bun (430 calories, 29g fat, 17g carbs, 1g fiber, 25g protein) 16g Net Carbs
  • Zinger, no bun (320 calories, 21g fat, 10g carb, 2g fiber, 22g protein) 8g Net Carbs

Wings

While it may seem like a good splurge, the only wings worth getting are the original Hot Wings. Avoid the Fiery Buffalo (5g carbs per wing) and HBBQ Hot (9g carbs per wing).

  • Hot Wing (70 calories, 4g fat, 3g carbs, 4g protein)

Sides (individual)

  • Green Beans (25 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2g Net Carbs
  • Coleslaw (170 calories, 12g fat, 14g carbs, 4g fiber, < 1g protein) 10g Net Carbs

Salads and Dressings

  • Caesar Side Salad (40 calories, 2g fat, 2g carbs, 1g fiber, 3g protein) 1g Net Carbs
  • House Side Salad (15 calories, 0g fat, 3g carbs, 2g fiber, 1g protein) 1g Net Carb
  • Heinz Buttermilk Dressing (160 calories, 17g fat, 1g carbs, 0g protein)
  • Marzetti Light Italian (15 calories, 0.5g fat, 2g carbs, 0g protein)
  • Creamy Parmesan Caesar (260 calories, 26g fat, 4g carbs, 2g protein)
  • Hidden Valley Fat Free Ranch (35 calories, 0g fat, 8g carbs, 1g protein)

Dipping Sauce and Condiments

  • Buttermilk Ranch Dipping Sauce (100 calories, 10g fat, 2g carbs, 0g protein)
  • Colonel's Buttery Spread (35 calories, 4g fat, 0g carbs, 0g protein)
  • Creamy Buffalo Dipping Sauce (70 calories, 7g fat, 2g carbs, 0g protein)
  • Finger Lickin Good Sauce (130 calories, 12g fat, 5g carbs, 1g protein)
  • Honey Mustard Dipping Sauce (120 calories, 10g fat, 6g carbs, 0g protein)
  • Hot Sauce packet (0 calories, 0g fat, 0g carbs, 0 protein)
  • Summertime BBQ Dipping Sauce (40 calories, 0g fat, 9g carbs, 0g protein)
  • Sweet N Tangy Dipping Sauce (45 calories, 0g fat, 12g carbs, 0g protein)

Beverages

Enjoy the usual -- diet soda, water, or unsweetened iced tea.

Meal Ideas & Ordering

  • 2x Grilled chicken thigh, green beans (325 calories, 18g fat, 4g carbs, 2g fiber, 35g protein) 2g Net Carbs
  • 1x Grilled chicken thigh + 1x drumstick, green beans, side salad + buttermilk dressing, no croutons (430 calories, 30g fat, 8g carbs, 4g fiber 30g protein) 4 Net Carbs
  • Original Recipe breast, Caesar side salad + dressing, no croutons (690 calories, 49g fat, 17g carbs, 3g fiber, 44g protein) 14g Net Carbs

All nutritional information from KFC's Meal Builder.

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