For a low Carb Diet

KFC has been in the industry for quite some time dating back from 1930’s, with over 80 countries in operation, KFC has been offering finger-lickin’ Kentucky fried chicken since its start. The menu has evolved over time to include many different options. Surprisingly enough, you can eat pretty well here and still follow the low carb guidelines of the Keto diet. There are a variety of keto meals to choose from any time of the day, chicken tops the list most demanded meals.

 1. Keto Sauces at KFC

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      • KFC Snacker with Crispy Strip without Sauce

 (250 calories, 9 g fat, 25 g carbs, 16 g protein)

      • Toasted Wrap with Original Recipe Strip without Sauce

(270 calories, 11 g fat, 24 g carbs, 17 g protein)

      • Toasted Wrap with Tender Roast Filet without Sauce

(250 calories, 8 g fat, 23 g carbs, 22 g protein)

      • Garlic Parmesan Dipping Sauce

(130 calories, 13 g fat, 2 g carbs, 0 g protein)

      • Honey Mustard Dipping Sauce

(120 calories, 10 g fat, 6 g carbs, 0 g protein)

      • Creamy Ranch Dipping Sauce

(140 calories, 15 g fat, 1 g carbs, 0 g protein)

      • Creamy Buffalo Dipping Sauce

(70 calories, 7 g fat, 2 g carbs, 0 g protein)

      • Finger-Lickin’ Good Sauce

(130 calories, 12 g fat, 5 g carbs, 1 g protein)

      • KFC Snacker with Crispy Strip without Sauce

(250 calories, 9 g fat, 25 g carbs, 16 g protein)

2. Keto Chicken at KFC

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      • Fried Chicken Breast & Wing (White Meat)

(350 calories, 19 g fat, 17 g carbs, 27 g protein)

      • Chicken Strips

(350 calories, 19 g fat, 16 g carbs, 29 g protein)

      • Hot Wings (5)

(350 calories, 24 g fat, 12 g carbs, 20 g protein)

      • Popcorn Chicken (Individual)

(400 calories, 26 g fat, 19 g carbs, 21 g protein)

      • Extra Crispy Chicken Breast

(490 calories, 29 g fat, 19 g carbs, 35 g protein)

      • Hot Wings (1)

(70 calories, 4 g fat, 4 g carbs, 4 g protein)

      • Original Recipe Chicken Leg

(120 calories, 7 g fat, 3 g carbs, 12 g protein)

      • Original Recipe Chicken Wing

(140 calories, 8 g fat, 4 g carbs, 12 g protein)

      • Original Recipe Chicken Thigh

(290 calories, 21 g fat, 7 g carbs, 18 g protein)

      • Roasted Chicken Caesar Salad without Dressing & Croutons

(190 calories, 6 g fat, 3 g carbs, 29 g protein)

      • Original Recipe Chicken Caesar Salad without Dressing & Croutons

(280 calories, 14 g fat, 7 g carbs, 28 g protein)

      • Crispy Chicken Caesar Salad without Dressing & Croutons

(330 calories, 17 g fat, 12 g carbs, 29 g protein)

      • Roasted Chicken BLT Salad without Dressing

(304 calories, 7 g fat, 4 g carbs, 30 g protein)

      • Original Recipe Chicken BLT Salad without Dressing

(300 calories, 15 g fat, 9 g carbs, 29 g protein)

      • Crispy Chicken BLT Salad without Dressing

(350 calories, 18 g fat, 13 g carbs, 30 g protein)

      • Original Recipe Chicken Whole Wing

(140 calories, 8 g fat, 5 g carbs, 11 g protein)

      • Original Recipe Chicken Drumstick

(120 calories, 7 g fat, 3 g carbs, 11 g protein)

      • Extra Crispy Chicken Whole Wing

(210 calories, 15 g fat, 8 g carbs, 12 g protein)

      • Extra Crispy Chicken Drumstick

(160 calories, 10 g fat, 5 g carbs, 13 g protein)

      • Extra Crispy Chicken Thigh

(370 calories, 26 g fat, 14 g carbs, 18 g protein)

      • Hot & Spicy Chicken Whole Wing

(160 calories, 8 g fat, 9 g carbs, 12 g protein)

      • Hot & Spicy Chicken Breast

(470 calories, 28 g fat, 11 g carbs, 38 g protein)

      • KFC Chicken Bites

(4800 calories, 28 g fat, 20 g carbs, 37 g protein)

      • Chicken Little

(310 calories, 18 g fat, 21 g carbs, 14 g protein)

      • Grilled Chicken Thigh

(150 calories, 9 g fat, 0 g carbs, 17 g protein)

      • Grilled Chicken Drumstick

(80 calories, 4 g fat, 0 g carbs, 11 g protein)

3. Keto Salads At KFC

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  • Roasted Chicken Caesar Salad without Dressing & Croutons

(190 calories, 6 g fat, 3 g carbs, 29 g protein)

  • Original Recipe Chicken Caesar Salad without Dressing & Croutons

(280 calories, 14 g fat, 7 g carbs, 28 g protein)

  • Crispy Chicken Caesar Salad without Dressing & Croutons

(330 calories, 17 g fat, 12 g carbs, 29 g protein)

  • Caesar Side Salad without Dressing & Croutons

(35 calories, 2 g fat, 1 g carbs, 3 g protein)

  • Roasted Chicken BLT Salad without Dressing

(304 calories, 7 g fat, 4 g carbs, 30 g protein)

  • Original Recipe Chicken BLT Salad without Dressing

(300 calories, 15 g fat, 9 g carbs, 29 g protein)

  • Crispy Chicken BLT Salad without Dressing

(350 calories, 18 g fat, 13 g carbs, 30 g protein)

  • House Side Salad without Dressing

(150 calories, 0 g fat, 1 g carbs, 1 g protein)

4. Keto Breakfast at KFC

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      • Mighty Bar Uncured Bacon & Apple

(70 calories, 3 g fat, 3 g carbs, 8 g protein)

5. Low Carb Dipping Sauces at KFC

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      • Creamy Ranch 

(1 net carb, 15g fat, 0g protein)

      • Garlic Parmesan

 (2 net carbs, 13g fat, 0g protein)

      • Creamy Buffalo 

(2 net carbs, 7g fat, 0g protein)

      • Gravy

 (2 net carbs, 2.5g fat, 1.4g protein)

The Keto Diet at El Pollo Loco

Knowing the fitting foods to order… 

Given the fact that El Pollo Loco is one of the most prominent chain restaurants that offer assorted foods, it has now become a sumptuous restaurant where individuals and groups now rush to for different desirous meals like: grilled chicken, tacos, burritos, enchiladas, among others.

In this piece, we identify the different types of foods you can order at El Pollo Loco that will offer you a comprehensive Keto diet that is rich in fat and protein with the aim of aiding your growth and development.

The Five (5) Exclusive Types of Keto Food at El Pollo Loco

Against the backdrop of the fact that El Pollo Loco offers a wide-range wide range, the following are the major keto foods you can order with the aim of meeting your needs and expectations. These include but not limited to:

1. Ordering for chicken

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It should be fundamentally stated that El Pollo Loco has an impressive menu with regards to keto. One of the tastiest meals of El Pollo Loco is their chicken. It has become one of the trademarks for El Pollo Loco.

In this regard, they offer fire-grilled chicken, thighs, legs, wings, as well as breasts that have significant low-carb contents. As a matter of fact, you can request chicken barest with or without the skin if you want to increase or maintain your fat consumption.

Knowing full that this dish appears in the form of the marinated citrus dressing, it is important to request a dry or plain piece of chicken with the view of keeping the sugar down.

More instructively, the fire-grilled chicken consists of the following nutrients:

      • 210 calories 
      • 0 grams carbs
      • 0 grams sugar
      • 0  grams of fiber
      • 21 of grams protein

To this end, always order for chicken thighs, wings or legs if you need fattier meal. This is because; they contain more fat than the chicken breasts.

2. Order a taco With No shell

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While it is important to note that ordering a taco without or exclusively eating only the inner part of a taco brings about low-carb, the El Pollo Loco offers exclusive taco that is enriched with shredded chicken, cheese, and lettuce.

More interestingly, you can order for their chicken taco al carbon which is very rich in chicken thigh meat, onion, and cilantro. Instructively, do not eat the taco shell so as to experience the benefit of the low-carb diet.

Given the fact that there are some meats at El Pollo Loco without being flavored, we implore you to ask for meats that are dry or hold sauce and seasonings. To achieve 100% benefits, you can also order for extra cheese, sour cream and guacamole so as to accompany your meat

3. Order More low-carb extras

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While a piece of chicken coupled with steamed broccoli may not satisfy your taste, we implore you to add jazz to your meal. This involves piling on safe low-carb extras with the aim of enhancing the fat content in your food.

Against the backdrop of the fact that El Pollo Loco produces their guacamole on a daily basis, you can leverage on this opportunity by always nourishing your chicken with some fresh guacamole. In the same vein, you can order their bacon which is another source of protein and fat.

It is important to note that, you can also try their double chicken avocado salad at El Pollo Loco in substitution of the above. This is because; it also contains nutritious nutrients like chicken breast, avocado, cotija cheese, and sour cream.

The unique macronutrients to look out for include:

      • 350 calories imbued in the salad
      • 14 grams of fat
      • 11 grams of carbs (6 net carbs)
      • 5 grams of fiber
      • 5 grams of sugar
      • 47 grams of protein

4. Ordering Chili lime chicken tostada

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The Chili lime chicken tostada should be ordered without the inclusion of pinto beans, rice, and chili lime sauce. Equally, do not eat the outer shell of the chicken tostada. This is another resourceful form of keto diet that nourishes you with fat and protein.

5. Chicken avocado burrito

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Like the chicken tostada, the chicken avocado burrito is another rich source of food in protein and fat that is offered and can be offered at El Pollo Loco.  The chicken avocado burrito contains the following major nutrients:

 

      • 150 calories
      • 12 grams of fat
      • 11 grams of carbs (6 net carbs)
      • 2 grams of fiber
      • 5 grams of sugar
      • 35 grams of protein

FIVE KETO FOODS TO ORDER AT DEL TACO

Eating the right quantity of food is not just enough but the quality of the meal is also essential for healthy living. Here at Del taco you can order a variety of foods on a balanced keto diet. Below are a list of foods you can order with nutritional guidelines.

1. BURGERS

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Burgers are rich in calories and it comes in different types.  Those on keto diet need not to worry about the high level of protein, fat, and sodium present in the burgers, as there are different keto recipe for the different types of burgers such as hamburgers, cheeseburgers, mushroom and Swiss burger.

      • Hamburger, without bun (90 calories, 6g fat, 0g carbs, 10g protein)
      • Cheeseburger, plain without bun (140 calories, 10g fat, 2g carbs, 10g protein)
      • Mushroom and Swiss burger without bun (300 calories, 22g fat, 1g carbs, 2g fiber, 25g protein)

LIST OF THINGS TO WATCH FOR

When making an order for burgers you have to look out for the carbs stick with hamburger with no bun as it favors any keto diet plan.

Secondly the condiments and toppings should also have low carbs so it is advisable to go with mustard or mayonnaise.

2. CHICKEN

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While eating chicken, it is enjoyable with our secret sauce. Chicken can be made in different ways such as frying, grilling, barbecuing, boiling, and baking depending on your preference or your keto plan. Chicken is rich in protein and low fats.

      • Chicken, plain without bun (150g calories, 4g fat, 10g carbs, 2g fiber, 8g protein)
      • Grilled chicken plain without bun (130g calories, 2g fat, 0g crabs, 25g protein)
      • Del Taco Chicken Fajita Burrito (525 calories, 13g fat, 27g protein, 71g carbs, 7g fiber)

LIST OF THINGS TO WATCH OUT FOR

Any keto user would love a chicken meal low in fat. Things to look out for when ordering chicken include fats and calories, so it is better to go with Grilled chicken without bun. The only exception may be when it’s a family order then Del Taco chicken fajita burrito is your best bet.

3. SALADS

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This is a dish which contains a mixture of little foods which are mostly vegetables. Salad has been modified into various kinds. The varieties may include: bound salad, green salad, fruits salad, and dessert salads etc. A keto diet plan is not complete until salad is included.

      • Bound salad, without dressing (12g calories, 0g fat, 2g carbs, 1g fat, 1g protein)
      • Chicken and bacon salad, without dressing (250g calories, 15g fat, 6g carbs, 4g fiber, 40g protein)
      • Apple slices (15g calories, 0g fat, 3g carbs, 0g protein)
      • Green salad (20g calories, 0g fat, 1g carbs, 0g protein)

LIST OF THINGS TO WATCH OUT FOR

When eating salad look out for the dressings, go for dressing low in carbs. If possible dressings and toppings should be severed separately to regulate the diet. For keto diet it is more preferable to use lettuce.  

 4.  EGGS

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Eggs are highly rich in protein. They also contain little amount of minerals and vitamins which are key to a balanced diet. Eggs can be made in different forms; boiled and fried. The latter comes in various recipes this improves mood and memory, our egg recipe accommodates all kinds of keto diet making egg perfect for breakfast.

      • Scrambled eggs tacos (460 calories, 7g fat, 23g protein, 43g crab, 10g fiber)
      • Egg pepper rings with carrot salsa (251 calories, 4g fat, 11g protein, 3g fiber, 10g carbs)
      • Bacon, egg and cheese bagel (300 calories, 23g fat, 5g crab, 1g fiber, 15g protein)

LIST OF THINGS TO WATCH OUT FOR

When you are on keto plan watch out for the protein though egg is already a protein but once prepared in different recipe the protein differs. So henceforth for keto dieters it is more preferable to order egg pepper rings with carrot salsa.

5.  BEVERAGES

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This include tea, juice, coffee, etc. one of the most general liquid food used as keto supplement is the keto tea, although it comes in different kinds relatively low in sugar but not entirely free of carbs.

      • Prima java iced coffee (140 calories, 2g fat, 29g crab, 3g protein)
      • Gold peak iced tea (120 calories, 3g fat, 30g crab, 2g protein)
      • Real strawberry Lemonade (35 calories, 0g fat, 8g crab, 0g protein)
      • Milk (130 calories, 5g fat, 13g crabs, 10g protein)

LIST OF THINGS TO WATCH OUT FOR

When drinking beverages watch out for sugar and carbs, they are different diet beverages it is more preferable to order a particular diet beverage that suits your keto plan.

7 Keto foods from Sonic Drive-in

1. CRISPY TENDERS (2 PC.)  

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10g of Fat, 15g of Protein, and 11g of Carbs, 190 Calories

Although this is a small snack and probably won’t fill you up, this only has 11g of carbs. Perfect if you’re fighting the hunger pangs and need something to hold you over! Avoid any sauces, the 11g of carbs is solely the chicken.

2. QUARTER POUND DOUBLE CHEESEBURGER (without the bun)

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 34g of Fat, ~10g of Carbs, 31g of Protein, ~250 Calories

If you take off the bun and order it with no sauces, the Quarter Pound Double Cheeseburger is a delicious meal without too many carbs while also supplying a large chunk of your daily protein and providing a decent amount of Fat.

3. CLASSIC GRILLED CHICKEN SANDWICH (without the bun)

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22g of Fat, ~10g of Carbs, 30g of Protein, ~200 Calories

Like the available burger choices at Sonic, the grilled chicken sandwiches follow similar rules: no buns and no sauce, and you have a good Keto meal. The grilled chicken doesn’t supply as much fat as a burger will, but typically, the chicken is going to give you slightly fewer grams of carbs. It’s a great choice if you’re trying to fit into strict macros

4. CRISPY TENDER DINNER 3 PIECE

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 14g of Fat, 16g of Carbs, 22g of Protein, 260 Calories

If you’re wanting some chicken tenders, but the 2-piece meal mentioned earlier doesn’t seem filling enough, you can upgrade to the 3-piece order. Surprisingly, the breading won’t put you over on your carb intake, but you will need to watch your macros for every other meal during the day. Don’t eat French fries or use dipping sauces, though!

5. HOTDOGS (except the Chili dogs, and no buns)

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~25g of Fat, ~10g of Carbs, ~12g of Protein, ~200 calories

The Hot dogs at Sonic are top-notch, and they offer a large variety. If you forgo the bun and don’t order any of the chili dog variants to avoid those pesky beans, you should be good to go on ordering one from your local Sonic. Try to order it without Ketchup or Mayo for even fewer carbs!

6. BUFFALO BONELESS WINGS 6 PIECE

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 22g of Fat, 17g of Carbs, 29g of Protein, 440 calories

The staple of any good get-together, wings from Sonic Drive-in are super tasty. Surprisingly, you can fit a 6-piece Wing meal into your diet! Just remember to not use those sweetened sauces and don’t go overboard when eating the breading, and the wings can be a tasty meal while not breaking the Carb bank. If you must use sauces, a rule of thumb that many people use is that the hotter that a sauce is, the less carbs it has, so go for the hot sauces!

7. Grilled Chicken Wrap

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14g of Fat, ~12g of Carbs, 31g of Protein, 480 of calories

Skipping out on the tortilla, a Grilled Chicken wrap can be a filling meal while not putting evil carbs into your body. Be sure to watch out for the ranch dressing or other potential carb-filled ingredients that might be included on this tasty meal!

Things to Watch Out For

If you’re on a strict Keto Diet, and you must eat fast food from Sonic, be on the look for the sauces used on your food. While a burger will not knock you out of Ketosis, a glob of ketchup or ranch can very easily put you over your limit. Be sure to ask for no sauces or at least be sure to request that the sauces be on the side.

It should go without saying, but do not eat any of the combo meals! The fries, tater tots, and whatever else you may order with these meals will very quickly and easily put you over your daily Carb limit!

Also, be aware of the temptation of being around Sonic’s awesome food. It may sound silly to a lot of people; however, being surrounded by constant advertisements of mouth-watering shakes and ice cream can eventually wear down even the strongest Keto warrior. Be sure to be stay strong and make your visits quick to minimize the temptation of eating anything that might introduce extra Carbs into your daily intake.

All nutritional facts were taken from the official Sonic Drive-in Nutrition PDF available on the Sonic website.