How To Eat Low Carb At KFC? 2024 Guide

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KFC is just 2 miles away from my home, and I often find it challenging not to stop by. Typically I avoid eating out, especially at fast food restaurants because there is anything worth low carb but sometimes I have to go because my kids want to. This becomes tricky when you're following a low carb diet but I try my best to keep my meal low carb by playing smart! In this guide, I'll share my top tips and choices to help you eat low-carb at KFC. Let's get started!

A shot of a KFC meal in a restaurant setting, with a person holding a KFC box and the text "How to eat Low Carb at KFC, 2024 Guide" overlaying the image.

Table of Contents

Popularity of KFC

KFC, or Kentucky Fried Chicken, is a beloved fast-food chain known for its signature fried chicken and secret blend of 11 herbs and spices. With over 24,000 locations in more than 145 countries, KFC has become a global sensation, offering a variety of menu items that cater to different tastes and preferences. Its iconic status and widespread appeal make it a go-to choice for many, whether for a quick meal on the go or a family gathering. The irresistible combination of crispy, flavorful chicken and a wide array of sides keeps fans coming back for more, solidifying KFC's place in the fast-food hall of fame.

Does KFC has Low Carb Options?

KFC might not seem like the most obvious choice for a low-carb meal. It's really hard to figure out something  low carb but you can still keep your carb content in check if you have a fair understanding of carbs. For instance, KFC offers grilled chicken options that are low in carbs, along with a few other items that can be just as delicious as their higher-carb counterparts. If you're wondering what is low-carb at KFC, keep reading to discover how you can navigate the menu and make smart choices that align with your low-carb lifestyle.

Challenges Of Eating Out On a Low Carb Diet

Eating out while maintaining a low-carb diet can be a daunting task. Fast food joints and restaurants often prioritize taste and convenience over carb-conscious choices, making it tricky to stay on track. Here are some common challenges:

  • Limited Menu Options: Many fast food restaurants offer carb-heavy dishes as staples, such as pasta, bread, and sugary sauces. This limits your choices and can make it difficult to find a satisfying meal that fits your diet.
  • Hidden Carbs: Even seemingly safe options can have hidden carbs. Sauces, dressings, and marinades often contain sugars and starches that add up quickly, making it essential to scrutinize the ingredients.
  • Temptation: Dining out exposes you to tempting sights and smells that can make it hard to resist high-carb comfort foods. It takes willpower and planning to stick to your low-carb plan.
  • Portion Sizes: Restaurant portions are often larger than necessary, which can lead to overeating. Managing portion sizes is crucial to maintaining your carb intake within your limits.
  • Social Pressure: Eating out with friends or family can add pressure to indulge. It’s important to stay firm in your choices and find ways to enjoy your meal without compromising your diet.

How To Eat Low Carb At KFC?

You can enjoy fast food without compromising your diet by focusing on grilled options and avoiding carb-heavy sides. Here are the low carb options at KFC you can choose:

Low Carb KFC Menu

Low Carb Chicken Options

All varieties of grilled chicken

  • Whole chicken wing - baked (0 g net carbs)
  • Chicken drumstick (0 g net carbs)
  • Breast (0 g net carbs)
  • Chicken thigh (0 g net carbs)

Extra crispy chicken

  • Whole wing (5 g net carbs)
  • Drumstick (5 g net carbs)

Original chicken recipe

  • Whole Wing (3 g net carbs)
  • Drumstick (3 g net carbs)

Nashville hot spicy crispy chicken

  • Whole wing (4 g net carbs)
  • Drumstick (5 g net carbs)

KFC fried wings

  • Unsauced wings (3 g net carbs)
  • Nashville hot wing (4 g net carbs)
  • Buffalo wing (3 g net carbs)

Low Carb Breakfast Options

Finding low-carb breakfast options at KFC can be challenging since their breakfast menu tends to feature carb-heavy items like biscuits and hash browns. However, with some creativity and custom requests, you can still enjoy a satisfying, low-carb start to your day at KFC.

  • Scrambled Eggs: Naturally low in carbs and high in protein.
  • Bacon: A great low-carb choice that pairs well with eggs.
  • Sausage Patties: since they have high carb breading and added sugars they are not a wise choice.
  • Breakfast Sandwich without Bread: You can just enjoy the fillings like eggs, cheese, and meats.

Low Carb Burgers

KFC doesn't typically offer low-carb burgers in the traditional sense, as most of their sandwiches come with breaded chicken and high-carb buns. However, you can create keto fast food options by making a few adjustments:

  1. Skip the Bun: Ask for your sandwich without the bun. You can enjoy the chicken, lettuce, and other low-carb toppings without the extra carbs from the bread.
  2. Grilled Chicken: Opt for grilled chicken instead of the breaded and fried varieties. Grilled chicken is much lower in carbs and still provides that delicious KFC flavor.
  3. Customize Toppings: Load up on low-carb toppings like lettuce, tomato, and pickles. Avoid high-carb additions like sauces, which often contain sugar, or opt for a low-carb sauce option.
Overhead view of a KFC takeout bag with a boxed meal visible inside, featuring KFC's iconic branding.

Low Carb Sides

  • Green beans (5 g net carbs)
  • House side salad (1 g net carb)

Low Carb Drinks

  • Unsweetened tea (0 g carbs)
  • Diet soda (0 g carbs)
  • Lite lemonade (0 g carbs)
  • Water (0 g carbs)

Low Carb Sauces And Condiments

  • Heinz buttermilk dressing (1 g net carb)
  • Creamy parmesan Caesar (4 g net carb)
  • Marzetti light Italian dressing (2 g net carb)
  • Colonel's buttery spread (0 g net carb)
  • Buttermilk ranch dipping sauce (2 g net carbs)
  • Creamy buffalo dipping sauce (2 g net carbs)

How to customize a low carb KFC order? 

Customizing your KFC order to fit a low-carb diet is easier than you might think. Here are some tips to help you enjoy low carb meals at KFC without the extra carbs:

Infographic outlining tips for customizing a low-carb KFC order, featuring icons for removing buns, substituting high-carb items, and making special requests.

Removing Buns, Breading, and High-Carb Sides:

  • Skip the Bun: Ask for sandwiches without the bun to reduce your carb intake.
  • Avoid Breading: Choose grilled chicken over breaded and fried options to cut down on carbs.
  • High-Carb Sides: Steer clear of sides like mashed potatoes, corn, and biscuits.

Substituting High-Carb Items with Low Carb Alternatives:

  • Low-Carb Sides: Opt for green beans or a side salad without croutons.
  • Protein Focus: Load up on grilled chicken or other sources of protein-rich options instead of carb-heavy sides.

Special Requests and Tips:

  • Grilled Instead of Fried: Always ask for grilled chicken to keep your meal low carb.
  • Extra Servings: Request extra servings of low-carb sides like green beans or a side salad.
  • Nutrition Calculator: Use KFC's nutrition calculator on their website to plan your meal and ensure it fits your low-carb goals.

Understanding KFC’s Nutritional Information

To make informed choices and stay within your low-carb limits, it's crucial to understand KFC’s nutritional information. Here's how to read their nutritional guide and tips to watch for hidden carbs so that you enjoy KFC healthy options:

How to Read KFC’s Nutritional Guide

KFC provides a detailed nutritional guide on their website, which can be a valuable tool for planning your meals. Here's what to look for:

  • Serving size: Always check the serving size first to ensure you're getting accurate information.
  • Total carbohydrates: Look for the total carb content per serving. This includes sugars and fiber.
  • Net carbs: Calculate net carbs by subtracting dietary fiber from total carbs. This is important for low-carb diets.
  • Protein and fat content: Balancing protein and fat intake with your carbs can help you feel full and satisfied.

Tips to Watch for Hidden Carbs

Even when you think you’re choosing wisely, hidden carbs can sneak into your meal. Here are some tips to avoid them:

  • Sauces and dressings: Many sauces and dressings contain added sugars. Opt for plain or low-carb alternatives.
  • Breading and coatings: Fried foods often have hidden carbs in the breading. Stick to grilled options.
  • Side dishes: Be wary of sides like coleslaw, corn, and mashed potatoes, which can contain more carbs than expected.

Pro Tip: Use KFC's nutritional calculator to double-check your choices before you order.

For more detailed advice on label reading and spotting hidden carbs, check out our comprehensive Label Reading Guide.

High-Carb Foods to Avoid at KFC

When ordering low carb at KFC, you must also be aware of the high-carb options to avoid them. Here are some high-carb foods at KFC you should skip to stay on track:

High-Carb Sides

  • Corn
  • Baked beans
  • Coleslaw
  • Potato sides (wedges, mashed, potato salad, fries)
  • Macaroni salad
  • Cornbread

High-Carb Entrees

  • All chicken tenders
  • Original recipe crispy chicken bucket
  • Extra crispy chicken bucket
  • All KFC Go Cups
  • Popcorn nuggets
  • Extra crispy chicken nuggets
  • Mac and cheese
  • Sandwiches
  • Chicken littles
  • Pot pie
Close-up of a KFC meal including fries and chicken bites in bowls, with a wrapped sandwich in the foreground, displaying KFC's "So Good" branding.

High-Carb Sauces And Dressings

  • Finger Lickin' Good Sauce
  • Honey mustard sauce
  • Barbecue sauce
  • Sweet n tangy barbecue sauce
  • Hidden valley ranch

Desserts

  • All desserts (cakes and cookies)
  • Biscuits

Beverages

  • All beverages with artificial sweeteners and sugar

Steps For Ordering Low Carb At KFC

  1. Skip the bread, bun or tortillas
  2. Focus on basics like grilled meat and cheese
  3. Avoid fried items instead choose grilled options (Breast, drumstick, thigh, whole wing)
  4. Choose low carb dipping sauce (Buttermilk ranch, creamy buffalo, creamy parmesan Caesar)
  5. Choose a side wisely (green beans, Caesar salad)
  6. Go for low carb dressing for salad (Heinz buttermilk, KFC creamy Parmesan Caesar, Marzetti light Italian)
  7. Opt for low carb beverages (Unsweetened tea, diet soda, lite lemonade, water)

Conclusion

Next time you’re at KFC, remember to opt for grilled instead of fried chicken. Skip the buns and breading and choose low-carb side salad options. Watch out for hidden carbs in sauces and dressings.

Have more suggestions to eat out low carb at fast food joints? Let me know your secret!

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Scott Groth image for I'd Rather Be A Chef

I'm Scott, just a regular guy who has experienced amazing benefits from embracing a low carb (occasionally keto) lifestyle. Join me as I share low carb recipes that are family friendly, delicious and fun to eat.

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