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    Keto at Popeyes: Low Carb Meal Ideas & Nutrition

    Oct 7, 2018 · Modified: Aug 3, 2023 · This post may contain affiliate links · 14 Comments

    1032 shares

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

    Eating keto at Popeyes? Many people pass on by because a majority of the menu is relatively high in carbohydrates. It is a fried chicken joint after all! However, there are a few choices that are low carb and super delicious!

    Popeyes Louisiana Kitchen is, without a doubt, one of my favorite fast food restaurants. It's right up there with Five Guys and Wendy's.

    Keto Popeyes Overview

    • Unfortunately, we're going to want to avoid the breaded chicken breasts and thighs. You can probably fit a tender or leg into your macros, but is it really worth it? Your call.
    • Take full advantage of the blackened tenders. They're a fast food game-changer and while not always advertised or on the Popeyes menu, they are offered at most locations.
    • As far as side dishes go, the only one suitable for keto is the green beans. The cole slaw comes out to 10g net carbs, but isn't really worth it, in my opinion.

    Blackened Tenders are Keto and amazing

    Though not advertised much, the blackened tenders from Popeyes fit the bill when it comes to low carb options with really great flavor. They're coated in a Popeyes seasoning blend and fried without breading. The end result is a moist chicken tender with a crispy exterior -- you'd never believe these were low carb!

    Popeyes Low Carb Blackened Tenders

    For a 3 piece of the blackened tenders:

    • 170 calories
    • 2g fat
    • 2g carbs
    • 26g protein

    For a 5 piece of the blackened tenders:

    • 283 calories
    • 3g fat
    • 3g carbs
    • 43g protein

    For a 10 piece of the blackened tenders:

    • 566 calories
    • 6g fat
    • 6g carbs
    • 86g protein

    You won't be disappointed with the blackened tenders. Add some green beans and blackened ranch and you've got a delicious keto meal!

    Popeyes Sauces: Choose wisely

    Be careful with the sauce selections at Popeyes -- not all of them are low carb. You're going to want to avoid the Bayou Buffalo, BoldBQ, Sweet Heat, Creole Cocktail and tartar sauce.

    The following sauces come in 1oz servings.

    The Blackened Ranch is delicious and for one container is:

    • 120 calories
    • 12g fat
    • 2g carbs
    • 1g protein

    Another option is the Buttermilk Ranch:

    • 140 calories
    • 15g fat
    • 2g carbs
    • 0g protein

    The Mardi Gras Mustard comes out to:

    • 100 calories
    • 8g fat
    • 5g carbs
    • 1g fiber
    • 4g net carbs
    • 1g protein

    Green Beans are the only and best keto side

    While most of the sides taste great, they aren't low carb. You're going to want to avoid almost all side dishes including the mashed potatoes and red beans with rice. The only low carb Popeyes side is the green beans (and they're totally yummy!).

    For a regular side of green beans:

    • 55 calories
    • 2g fat
    • 7g carbs
    • 2g fiber
    • 5g net carbs
    • 3g protein

    For a large side of green beans:

    • 167 calories
    • 6g fat
    • 22g carbs
    • 6g fiber
    • 16g net carbs
    • 8g protein

    The green beans are juicy and cooked with smokey ham or bacon. They're addicting. I'll even add some additional butter if I need to up my fat.

    Be conscious of the carb count on the large green beans -- the carbs can add up quickly! I find that splitting the order with my partner or family works out for the best.

    Keto Popeyes Meal: Blackened Tenders

    Popeyes Tips & Ordering

    • Depending on how busy the restaurant is, you may have to wait for 5-10 minutes while they cook the Blackened Tenders. I believe the reason for this is that they don't get ordered too frequently and the hold time on them isn't as long as traditional breaded chicken.
    • Despite being fried, the Blackened Tenders have very small amounts of fat. I like to pair mine with the Blackened Ranch.
    • If you're fortunate enough to own an air fryer, these reheat extremely well. I love getting extra chicken and having it for a yummy meal the next day.
    • Still feeling like chicken but want something different? Check out my Chick-fil-A or KFC nutrition guides.
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    1032 shares

    Reader Interactions

    Comments

    1. Natasha

      October 23, 2021 at 9:28 pm

      They really are amazing! FYI - just wondering why tartar sauce is amongst the ones to stay away from? Their website says it only had 1 g of carbs, thus making it the sauce with the lowest carb count. Am I missing something? Because it’s so delicious and I don’t want to mess up my diet lol!

      Reply
      • Dom Geracia

        November 02, 2021 at 12:55 pm

        I didn't even realize they had tartar, haha. I say go for it at 1g carbs!

        Reply
    2. Melissa

      June 27, 2020 at 7:32 pm

      Top notch recommendation! Loved the blackened chicken and green beans. Thanks

      Reply
      • Heidi

        January 04, 2021 at 2:39 pm

        They no longer have green beans unfortunately 🙁

        Reply
        • Dom Geracia

          January 06, 2021 at 12:37 pm

          Awww, that's unfortunate! I hope they bring in some other low carb options.

          Reply
    3. Carly

      May 29, 2020 at 2:59 pm

      You rock!!! Can’t tell you how much I appreciate you.

      Reply
      • Dom Geracia

        May 29, 2020 at 4:53 pm

        So glad this is helpful! Thank you 🙂

        Reply
    4. Mary

      April 22, 2020 at 10:11 am

      Wish they had this available here at the Popeye's in Iowa - the blackened chicken I mean.
      I'd love to have that when I go there once a week

      Reply
      • Jared

        October 12, 2020 at 2:16 pm

        Blackened tenders are available at both the Cedar Rapids and Coralville locations.

        Reply
    5. Nikki

      March 15, 2020 at 11:06 pm

      Are these available in Canada?

      Reply
      • Dom Geracia

        March 17, 2020 at 12:20 pm

        I know that at one time they didn't, not sure if that is still the case unfortunately.

        Reply
    6. Dave

      October 27, 2018 at 12:25 pm

      Love the blackened tenders! I would get them even if I wasn't trying to go low carb.

      Reply
    7. Brandy Kuebbing

      October 09, 2018 at 9:34 am

      Thanks for this information!

      Reply
    8. Dawn R

      October 07, 2018 at 7:04 pm

      At my Popeye's you can also ask for blackened chicken pieces, but there is a wait because, like you previously stated, they're not ordered often. I have been known to call ahead so that it's ready when I arrive.

      Reply

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