The ketogenic diet, often simply called keto, has become one of the most popular diets in recent years. It focuses on eating foods that are high in fat and protein but very low in carbohydrates in order to put the body into a metabolic state known as ketosis.
Many people find great success with keto in terms of quick weight loss and improvements in health markers. However, sticking to the diet can be challenging, especially when you are eating out or grabbing a quick meal on the go.
KFC, also known as Kentucky Fried Chicken, is a popular fast food chain known for its fried chicken. With its focus on fried foods and biscuits, KFC may not seem like an ideal choice for keto. But is it possible to eat keto at KFC? Can you order KFC chicken and stay in ketosis?
This article will take an in-depth look at KFC’s menu to determine what you can and cannot order on keto. We’ll also provide some tips and tricks for customizing your KFC order to be as low carb as possible.
What is Keto?
The ketogenic diet is characterized by eating very few carbohydrates, moderate amounts of protein, and high amounts of fat. The standard ketogenic diet gets about 75% of calories from fat, 20% from protein, and just 5% from carbohydrates.
By restricting carbohydrate intake heavily, the keto diet puts the body into a metabolic state known as ketosis. Ketosis occurs when the body starts burning fat for energy instead of carbohydrates through a process called ketogenesis.
Ketosis leads to quick weight loss and has been linked to many other potential health benefits as well, such as:
– Lower blood sugar and insulin levels
– Reduced inflammation
– Improved heart health markers
– Protection against some types of cancers
– Better control of neurological diseases like epilepsy
However, in order to stay in ketosis, it’s important to restrict net carb intake to around 20-50 grams per day. Going over this amount of carbs can knock you out of ketosis.
When counting carbs on keto, it’s important to pay attention to net carbs rather than total carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates since they do not significantly impact blood sugar.
So is it possible to eat at KFC and keep net carbs low enough to maintain ketosis? Let’s take a look.
KFC Menu Overview
KFC is best known for its fried chicken options. The original recipe chicken and extra crispy chicken are both soaked in milk and flour before being fried in oil. Needless to say, fried chicken is going to be very high in carbs from the flour breading.
Beyond fried chicken, other menu items include:
– Sandwiches & Burgers – chicken sandwiches, chicken pot pie, burgers, hot dogs
– Sides – mashed potatoes, coleslaw, mac & cheese, corn, biscuits
– Boneless Chicken – tenders, strips, wings
– Specialty Items – bowls, pot pie, popcorn nuggets
At first glance, it’s clear that much of the KFC menu is breaded, fried, or otherwise packed with carbs from added sugars and starches. However, with some modifications, you may be able to enjoy KFC chicken and sides while staying in ketosis.
KFC Chicken Options for Keto
When ordering KFC chicken on a ketogenic diet, your choices are limited to the grilled and boneless options. Avoid anything breaded or fried in batter.
Here are your best keto-friendly bets when it comes to KFC chicken:
Grilled Chicken
KFC’s grilled chicken is a great option on keto. Since it’s not breaded or fried, it avoids all the carbs associated with the batter.
A serving of 3 extra large grilled chicken breasts with skin contains:
| Calories | 330 |
|---|---|
| Fat | 12g |
| Protein | 53g |
| Net carbs | 0g |
With no carbs and plenty of protein, grilled chicken is a perfect keto choice. Just be mindful of any dipping sauces, as they may contain sugar.
Boneless Wings
The boneless wings at KFC are breaded in a crispy coating, so they are higher in carbs than grilled chicken. However, since the coating is fairly thin, they can still fit into a keto diet in moderation.
A 6-piece serving of boneless wings contains:
| Calories | 290 |
|---|---|
| Fat | 16g |
| Protein | 24g |
| Net carbs | 9g |
While not as ideal as grilled, 6 boneless wings clock in at under 10 grams of net carbs. So you may be able to work them into your daily carb limit.
Chicken Breast
You can also order boneless chicken breast à la carte at KFC. A four-piece serving comes with 140 calories, 3g fat, 0g carbs, and 26g protein. This makes it another solid keto choice.
Sides to Avoid on Keto
When it comes to sides, you’ll need to be very selective at KFC. Sides like mashed potatoes, mac and cheese, biscuits, and coleslaw are too high carb to fit into a keto diet.
Avoid these high carb sides:
- Mashed potatoes & gravy
- Cole slaw
- Corn
- Mac & cheese
- Biscuits
- Potato wedges
Each of these options contains over 10-15 grams of net carbs per serving. Instead, opt for lower carb sides or add-ons.
Keto-Friendly Sides at KFC
You have a few options when it comes to keto-approved sides at KFC:
Green Beans
While fried in oil, KFC’s green beans have under 5 grams of net carbs per serving.
Nutrition info for KFC green beans:
| Calories | 80 |
|---|---|
| Fat | 4.5g |
| Net carbs | 4g |
| Protein | 1g |
Green beans offer a pop of color and texture to balance out the chicken.
KFC Famous Bowl (without rice, corn, cheese)
While the famous bowl is high carb with the rice, corn, and cheese, you can order it without those items to create a keto-friendly option.
A famous bowl with crispy chicken, gravy, and eggs/butter comes in at:
| Calories | 440 |
|---|---|
| Fat | 35g |
| Net carbs | 4g |
| Protein | 24g |
This makes for a satisfying keto meal all in one bowl. You may be able to request grilled chicken rather than crispy chicken as well.
Other Tips for Ordering Keto at KFC
Here are some other tips for customizing your KFC order to be as low carb as possible:
– Opt for grilled chicken whenever possible or get boneless wings instead of breaded chicken.
– Skip sandwich buns and any breaded items. Ask for chicken to be served alone.
– Say no to sugary sauces and dressings. Stick to hot sauce, mustard or buffalo sauce.
– Add a side salad or green beans instead of fries, rice, etc.
– Choose unsweetened iced tea, water, or diet soda to drink.
– Be mindful of portions. Stick to sensible serving sizes.
– Avoid potato dishes, biscuits, desserts, and creamy soups.
The Best Keto KFC Meal Options
Here are some of the best meal options at KFC if you are trying to eat low carb or stick to a ketogenic diet:
Grilled Chicken Breast + Side Salad
A simple grilled chicken breast with a side salad with ranch dressing is a easy go-to keto meal at KFC. Be sure to ask for no croutons or high carb toppings on your salad.
Grilled Chicken + Green Beans
Enjoy grilled chicken alongside KFC’s green beans for a filling and delicious option with under 5g net carbs.
Boneless Wings + Green Beans
The boneless wings offer more flavor and crunch than grilled chicken. Pair with green beans for a satisfying combo.
Grilled Chicken Bowl
As mentioned previously, the famous bowl without rice, corn, or cheese makes for a keto-friendly choice. Load it up with grilled chicken for even fewer carbs.
Is KFC Keto-Friendly? The Verdict
KFC is not the most keto-friendly fast food restaurant by any means. The huge menu focus on fried and breaded foods makes it challenging to keep carb counts low. However, you can stay in ketosis at KFC by customizing your order.
Opt for grilled chicken or boneless wings rather than breaded options. Pair it with green beans or a low carb salad. Avoid biscuits, sugary sauces, and creamy sides. Stick to reasonable portions.
While not ideal, in a pinch, KFC can be an option on the keto diet as long as you are very mindful about what you order off the menu. Be prepared for slightly higher carb and calorie counts than home-cooked keto meals.
Frequently Asked Questions
Is KFC grilled chicken keto?
Yes, KFC grilled chicken is keto-friendly. Since it’s not breaded or fried in high carb batter, the grilled chicken at KFC has 0g net carbs. Stick to sensible portions.
Can I eat the skin on KFC grilled chicken?
The skin on KFC grilled chicken is safe to eat on keto. Chicken skin has minimal carbs. It’s high in fat which makes it perfect for the ketogenic diet. Enjoy the skin for added fat and flavor.
What sides can I get at KFC on keto?
The best keto-friendly sides at KFC are the green beans and side salads. Avoid mashed potatoes, biscuits, corn, mac and cheese and other high carb options.
Is KFC gravy keto-approved?
Unfortunately, the gravy at KFC is high in carbs and sugar and not recommended on keto. A single serving of KFC gravy contains 14g net carbs. Avoid it if you are watching your carb intake.
Can I eat the boneless wings at KFC on keto?
While not ideal, you may be able to work boneless wings into your diet in moderation. Avoid heavily breaded chicken tenders. 6 boneless wings have around 9g net carbs.
What can I drink at KFC on keto?
Drink options like water, unsweetened iced tea, black coffee, and diet sodas are all keto-approved. Avoid sweet tea, fruit punch, milkshakes and other sugary KFC beverages.
The Bottom Line
It is possible to customize your KFC order to make it work for a low carb or ketogenic diet. Avoid breaded, fried items and high carb sides. Stick to grilled chicken or wings paired with green beans or salad. While not ideal for keto, KFC can work in a pinch as long as you are mindful about your choices. Limit portions and carbs to stay in ketosis.
