When people think of Kentucky Fried Chicken, they definitely don’t think of the low carb options. Let’s talk about eating keto at KFC. Yes, it is possible.
This is going to be very simple. You aren’t able to have fried chicken. You can’t have biscuits. Obviously you can’t have mashed potatoes. The cole slaw is jam packed with sugar. If you want to push your carb limits for the day you can have some slaw, but if you want to be sure to stay in ketosis, then pass on the slaw.
Now you are probably wonder, what the heck does that leave? Well, there are two staples of the keto diet at KFC.
The Two Best Low Carb Options at KFC
This stuff has zero carbs and it tastes amazing. It comes in the form of thighs, breasts, drumsticks and wings. In fact, if you get an eight-piece then you get 2 of each of these.
Here is the nutritional information on those four different pieces of chicken:
Two Wings: 130cals, 7g fat, 0g carbs, 0g fiber, 16g protein
Two Breasts: 360cals, 13g fat, 0g carbs, 0g fiber, 53g protein
Two Thighs: 260cals, 17g fat, 0g carbs, 0g fiber, 27g protein
Two Drumstick: 130cals, 6g fat, 0g carbs, 0g fiber, 19g protein
If you’ve never had these, they taste amazing! KFC flies under the radar with having one of the best keto-friendly low carb fast food options there are.
So now what are we going to have with this delicious grilled chicken?
If you’ve never had the KFC green beans, it’s probably because you instead opted for mashed potatoes and gravy or cole slaw. Well, we’re on the keto diet now and that’s no longer an option.
So how good are these green beans? Let’s be real here, they’re fast food green beans. That said, they’re not bad! You’re not going to text your mom about them. You’re not going to complain to your friend about how bad they are. BUT, they are a decent, low carb side dish to go with your super tasty grilled chicken.
Here’s the nutritional information for a small order of green beans:
Individual side of Green Beans: 140 calories, 7g fat, 5g carbs, 2g net fiber, 10g protein
So there you go. A meal of 3 net carbs and you are rocking and rolling through lunch.