Keto at Arby’s

Arby’s slogan is “We have the meats.” This naturally makes them a great option for a high protein – low-carb diet. Unfortunately, they also have the carbs. But if you know how to order, you can enjoy Arby’s while sticking to your keto or low carb diet.

Like all other restaurants, the main thing to remember is to skip the bun. When you do so, you can get most options with a lettuce wrap instead! You could also get the sandwich contents in a container on its own.

Foods to avoid

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Avoid everything that is “crispy” – this means it is breaded. This means chicken tenders, mozzarella sticks, crispy chicken sandwiches, onion rings, and potato cakes.

Stay away from all their dessert options – sugar is full of carbs. This means you also need to avoid their fountain drink options other than unsweet tea, diet sodas, and of course water.

With sides, you’ll want to steer clear of everything except the side salad (and remember to be careful which dressing you choose!) Everything else is too carbohydrate heavy.

The following tables (data from Arbys.com) tells you which items are the best options for your low carb diet.

Roast BeefFat Net Carbs
Smokehouse Brisket (No Bun)32g8g
Bacon Beef ‘N Cheddar (No Bun)
22g8g
Triple Decker (No Bun)45g9g
Classic Beef ‘N Cheddar (No Bun, No Red Ranch)12g3g
Double Beef ‘N Cheddar (No Bun, No Red Ranch)18g3g
Half Pound Beef ‘N Cheddar (No Bun, No Red Ranch)30g6g
Fire-Roasted Philly Roast Beef (No Bun)34g4g
French Dip & Swiss (No Bun)20g11g
Half Pound French Dip & Swiss (No Bun)
33g12g
Classic Roast Beef Sandwich (No Bun)10g1g
Double Roast Beef Sandwich (No Bun)20g2g
Half Pound Road Beef Sandwich (No Bun)26g2g
Three Cheese Roast Beef (No Bun)40g8g
Jalapeno Roast Beef Slider (No Bun)7g1g
Roast Beef ‘N Cheese Slider (No Bun)7g1g
Roast Beef Gyro (No Pita)7g1g
Reuben (No Bun)26g6g
Pork Choices
FatNet Carbs
Buttermilk Chicken Cordon Bleu Sandwich (No Bun)31g14g
Loaded Italian (No Bun38g7g
Ham‘N Cheese Slider (No Bun)6g2g
Pizza Slider (No Bun)14g2g
Bacon Beef ‘N Cheddar (No Bun)22g8g
Ultimate BLT (No Bun)49g6g
Turkey Avocado Club (No Bun)
22g5g
Buttermilk Chicken Bacon & Swiss (No Bun, No Honey Mustard)21g14g
Roast Turkey Ranch & Bacon Sandwich (No Bun)28g6g
Roast Turkey Ranch & Bacon Wrap (No Wrap)29g6g
Turkey Choices
FatNet Carbs
Turkey Avocado Club (No Bun)22g5g
Triple Decker (No Bun)45g9g
Grand Turkey Club (No Bun)20g3g
Roast Turkey & Swiss Sandwich (No Bun)22g5g
Roast Turkey & Swiss Wrap (No Wrap)22g5g
Roast Turkey Ranch & Bacon Sandwich (No Bun)28g5g
Roast Turkey Ranch & Bacon Wrap (No Wrap)29g6g
Turkey Gyro (No Pita)13g5g
Turkey ‘N Cheese Slider (No Bun)3.5g1g
SidesFat Net Carbs
Arby’s Salad Choices  
Chopped Side Salad 5g 3g5g3g
Roast Turkey Farmhouse Salad 13g 6g13g6g
Dressings
Fat Net Carbs
Light Italian Dressing 1g2g
Balsamic Vinaigrette Dressing 12g 4g12g4g
Buttermilk Ranch Dressing 22g 2g22g4g

Build a Meal

The Arby’s website has a great tool called “Build a Meal” where you can build a meal, and it tells you the nutritional information for everything you add to it. This lets you decide beforehand which options are the best for your diet. 

Luckily, it lets you omit the bun before you add an item to your meal. Play around with the customization until you craft your perfect low carb meal! 

What’s your favorite Keto meal from Arby’s? Comment below!