Quick Answer
Yes, rotisserie chicken can be a keto-friendly food. Plain rotisserie chicken without the skin is a zero carb, high protein food that fits well into a keto diet. The chicken skin can also be eaten in moderation on keto. A serving of rotisserie chicken contains around 30 grams of protein, zero carbs, and 2-5 grams of fat depending on whether you eat the skin.
Nutrition Facts for Rotisserie Chicken
Here are the nutrition facts for a 3 ounce serving of rotisserie chicken breast meat without the skin:
| Calories: | 140 |
| Fat: | 3g |
| Carbs: | 0g |
| Fiber: | 0g |
| Net carbs: | 0g |
| Protein: | 28g |
And here are the nutrition facts for a 3 ounce serving of rotisserie chicken breast with the skin:
| Calories: | 184 |
| Fat: | 8g |
| Carbs: | 0g |
| Fiber: | 0g |
| Net carbs: | 0g |
| Protein: | 28g |
As you can see, rotisserie chicken without the skin contains zero net carbs, while the skin adds about 5 grams of fat per serving. The protein content remains high either way.
Why Rotisserie Chicken is Keto-Friendly
Here are a few reasons why plain rotisserie chicken fits into a keto diet:
High in protein
Protein is very important on the keto diet. Rotisserie chicken provides around 28 grams of protein per 3 ounce serving. Getting enough protein helps preserve muscle mass as your body gets into ketosis.
Contains no carbs
Plain chicken breast contains zero grams of carbohydrates per serving. This makes it easy to keep net carbs very low on keto.
Low in fat
Chicken breast with the skin removed contains only around 3 grams of fat per serving. This is a very modest amount of fat for keto.
Satisfying and versatile
Rotisserie chicken makes a quick, tasty, and satisfying keto-friendly meal or snack. It can be eaten on its own, used in salads, wraps, soups, casseroles, and more.
Tips for Adding Rotisserie Chicken to Your Keto Diet
Here are some tips for incorporating rotisserie chicken into a keto eating plan:
Stick to the breast meat
The breast meat is leaner and lower in fat than the thighs and wings. Remove the skin to reduce the fat content even further.
Use the fattier dark meat sparingly
The dark meat with skin can also fit into your keto macros, but use it sparingly since it’s higher in fat and calories.
Measure your portions
Stick to 3-4 ounce servings of chicken. Measure the portions with a food scale for accuracy. This will help you control your protein and calorie intake.
Skip the flavored chickens
Rotisserie chickens seasoned with sugary sauces or rubs may contain hidden carbs and sugar. Opt for plain chicken without any coatings or seasoning.
Make chicken salad
Combine shredded rotisserie chicken with mayonnaise, mustard, avocado, celery or other keto-friendly ingredients for a quick chicken salad.
Add to lettuce wraps or cabbage cups
Use rotisserie chicken in lettuce wraps or cabbage cups for a low carb, keto-friendly sandwich option.
Put on top of a salad
Chop or shred rotisserie chicken and add it to your favorite keto salad for extra protein.
Foods to Avoid With Rotisserie Chicken
To keep rotisserie chicken strictly keto-friendly, avoid pairing it with high carb ingredients like:
Bread or buns
Bread, hamburger buns, and other grain-based products are too high in carbs for keto.
Pasta or rice dishes
Pasta and rice are very high in carbohydrates, so avoid using the chicken in pasta salads, rice pilafs, etc.
Starchy vegetables
Skip corn, peas, potatoes, and other starchy veggies that are too high in carbs for keto.
Sugary sauces or dressings
Avoid using sugar-laden barbecue sauce, honey mustard dressing, sweet chili sauce, or other sugary condiments with your chicken.
Fruits and sweets
Do not combine the chicken with fruits, sugary baked goods, or other desserts to stay keto-friendly.
Full Day Keto Meal Plan with Rotisserie Chicken
Here is a sample keto meal plan incorporating rotisserie chicken:
Breakfast:
– 3 eggs scrambled with 1 oz cheddar cheese, 1⁄2 avocado
– Black coffee
Lunch:
– Chicken salad made with 3 oz rotisserie chicken, 2 tbsp mayo, mustard, celery, 1⁄4 cup walnuts
– 1 oz cheddar cheese
– 1⁄2 small cucumber, sliced
Dinner:
– 4 oz chicken breast
– 1 cup roasted broccoli with olive oil
– 1⁄2 cup mashed cauliflower
Snacks:
– 1 oz macadamia nuts
– 1 stick mozzarella string cheese
Is Rotisserie Chicken Skin Keto-Friendly?
Chicken skin can also be included in a keto diet, but in moderation. Here’s a look at the nutrition facts:
A 1 oz serving of chicken skin contains:
| Calories: | 99 |
| Fat: | 8g |
| Carbs: | 0g |
| Fiber: | 0g |
| Net carbs: | 0g |
| Protein: | 7g |
As you can see, the skin adds a significant amount of fat, while still providing zero carbs.
Most keto experts recommend limiting your fat intake to 50-70% of daily calories, so chicken skin should be eaten in moderation to avoid going over your fat macro.
1-2 servings of chicken skin can generally be incorporated into a daily keto diet. Measure portions carefully and account for the extra fat in your food tracking app if you plan to eat the skin.
Low Carb Sauces and Seasonings for Rotisserie Chicken
To add flavor to plain rotisserie chicken without compromising your keto diet, try these tasty low carb sauces and seasonings:
Mustard
Go for spicy brown or Dijon mustard – 1 tablespoon provides zero carbs.
Mayonnaise
Regular or avocado oil-based mayo can be used liberally on keto.
Hot sauce
Tabasco, Cholula, and Frank’s Red Hot are all carb-free ways to spice up chicken.
Lemon juice
A squirt of lemon adds fresh flavor without carbs.
Buffalo sauce
Make sure to get a brand without added sugars.
Pesto
Opt for pesto made with healthy oils and no thickeners.
Horseradish
Just a teaspoon of this zesty condiment packs a flavor punch.
Salsa
Look for a brand with 2-3g net carbs per serving.
Garlic powder
This popular seasoning provides a hit of flavor for zero carbs.
Onion powder
Mix with garlic powder for an umami seasoning blend.
Paprika
Smoked paprika also adds robust flavor.
Cumin
This warm, earthy spice works well on chicken.
Chili powder
Adds a touch of heat and Southwest flavor.
Rosemary
Fresh or dried rosemary provides herbal notes.
Thyme
Pairs well with lemon, garlic, and other herbs.
Oregano
Brightens up any chicken dish.
Ginger
Fresh grated ginger adds a little zing.
Health Benefits of Eating Rotisserie Chicken on Keto
Including rotisserie chicken in your keto diet provides these benefits:
High satiating protein
The filling protein in chicken helps control hunger and cravings. This makes it easier to cut carbs and stick with the keto diet.
Provides key nutrients
Chicken delivers niacin, selenium, vitamin B6, phosphorus, and other important vitamins and minerals.
Lowers inflammation
Replacing carbs with the anti-inflammatory amino acids in chicken may reduce inflammation.
Good source of choline
Choline is an essential nutrient that supports brain and liver health. Chicken provides around 100 mg per serving.
Helps preserve muscle
The amino acids in chicken help maintain lean muscle as your body burns fat in ketosis. This leads to a toned, lean physique.
Easy to add to keto diet
Rotisserie chicken requires no prep so it’s convenient to incorporate into the keto lifestyle.
Common Concerns About Eating Rotisserie Chicken on Keto
Here are answers to some common questions about eating rotisserie chicken on the keto diet:
Does the skin kick you out of ketosis?
The zero carb chicken skin will not affect ketosis. However, overdoing it on the fatty skin may cause you to exceed your daily fat limit and calorie budget. Enjoy it in moderation as part of your keto plan.
Is the sodium level a concern?
Most rotisserie chickens contain around 500-600 mg of sodium per 3 ounce serving. This is fairly high, but not a major issue if your overall diet is low in processed foods. Drink plenty of water and balance it out by choosing more fresh low-sodium foods the rest of the day.
Are there other carbs hiding in seasoned chicken?
Seasoned varieties may have sugars and starches added to help the seasoning adhere. Check labels carefully and ask if you’re unsure. Plain chicken is the best option.
Does it matter if I eat breast or thigh meat?
The white meat breast is leaner and lower in fat than the dark thigh and leg meat. For a stricter keto diet, emphasize the breast. But the thighs can be worked into your plan in smaller portions.
Is reheated chicken still keto-friendly?
Leftover refrigerated chicken maintains the same nutrition when reheated. Roast chicken can be safely stored for 3-4 days in the fridge. Reheat leftovers to 165°F.
Keto-Friendly Ways to Use Up Leftover Rotisserie Chicken
Here are some delicious ideas for using up leftover rotisserie chicken while staying in ketosis:
Chicken Salad Lettuce Wraps
Combine diced chicken with mayo, mustard, avocado, onion, spices and wrap in butter lettuce leaves.
Buffalo Chicken Dip
Shred the chicken and mix with buffalo sauce, cream cheese, and cheddar. Bake and serve with celery sticks.
Chicken Soup
Simmer shredded chicken in bone broth with keto veggies like zucchini, spinach, and onions.
Chicken Casserole
Mix chicken with keto-friendly sauces and bake with cauliflower rice, broccoli, mushrooms, etc.
Chicken Pizza
Top a chicken crust with chicken, low-carb pizza sauce, cheese and veggie toppings.
Chicken Fried Cauliflower Rice
Stir fry riced cauliflower with chicken, eggs, garlic, sesame oil and soy sauce.
Chicken Zoodle Soup
Shred chicken into zucchini noodle soup made with bone broth, veggies, and seasonings.
Chicken Breakfast Scramble
Add diced chicken to a scramble with eggs, veggies, avocado and cheese.
Bottom Line
Rotisserie chicken is a nutritious, versatile food that can be incorporated into a keto diet. The high protein and zero carb content makes it perfect for meeting your macros. Enjoy the lean breast meat as your main protein source, and work in the fattier thighs and skin in moderation to stay within your daily fat limits. Pair chicken with healthy keto sides like non-starchy veggies and salads rather than bread, rice or starchy fillers. This tasty protein helps keeps you feeling full and makes low carb keto eating satisfying and sustainable.
