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
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 Beef | Fat | Net Carbs |
|---|---|---|
| Smokehouse Brisket (No Bun) | 32g | 8g |
| Bacon Beef ‘N Cheddar (No Bun) | 22g | 8g |
| Triple Decker (No Bun) | 45g | 9g |
| Classic Beef ‘N Cheddar (No Bun, No Red Ranch) | 12g | 3g |
| Double Beef ‘N Cheddar (No Bun, No Red Ranch) | 18g | 3g |
| Half Pound Beef ‘N Cheddar (No Bun, No Red Ranch) | 30g | 6g |
| Fire-Roasted Philly Roast Beef (No Bun) | 34g | 4g |
| French Dip & Swiss (No Bun) | 20g | 11g |
| Half Pound French Dip & Swiss (No Bun) | 33g | 12g |
| Classic Roast Beef Sandwich (No Bun) | 10g | 1g |
| Double Roast Beef Sandwich (No Bun) | 20g | 2g |
| Half Pound Road Beef Sandwich (No Bun) | 26g | 2g |
| Three Cheese Roast Beef (No Bun) | 40g | 8g |
| Jalapeno Roast Beef Slider (No Bun) | 7g | 1g |
| Roast Beef ‘N Cheese Slider (No Bun) | 7g | 1g |
| Roast Beef Gyro (No Pita) | 7g | 1g |
| Reuben (No Bun) | 26g | 6g |
| Pork Choices | Fat | Net Carbs |
|---|---|---|
| Buttermilk Chicken Cordon Bleu Sandwich (No Bun) | 31g | 14g |
| Loaded Italian (No Bun | 38g | 7g |
| Ham‘N Cheese Slider (No Bun) | 6g | 2g |
| Pizza Slider (No Bun) | 14g | 2g |
| Bacon Beef ‘N Cheddar (No Bun) | 22g | 8g |
| Ultimate BLT (No Bun) | 49g | 6g |
| Turkey Avocado Club (No Bun) | 22g | 5g |
| Buttermilk Chicken Bacon & Swiss (No Bun, No Honey Mustard) | 21g | 14g |
| Roast Turkey Ranch & Bacon Sandwich (No Bun) | 28g | 6g |
| Roast Turkey Ranch & Bacon Wrap (No Wrap) | 29g | 6g |
| Turkey Choices | Fat | Net Carbs |
|---|---|---|
| Turkey Avocado Club (No Bun) | 22g | 5g |
| Triple Decker (No Bun) | 45g | 9g |
| Grand Turkey Club (No Bun) | 20g | 3g |
| Roast Turkey & Swiss Sandwich (No Bun) | 22g | 5g |
| Roast Turkey & Swiss Wrap (No Wrap) | 22g | 5g |
| Roast Turkey Ranch & Bacon Sandwich (No Bun) | 28g | 5g |
| Roast Turkey Ranch & Bacon Wrap (No Wrap) | 29g | 6g |
| Turkey Gyro (No Pita) | 13g | 5g |
| Turkey ‘N Cheese Slider (No Bun) | 3.5g | 1g |
| Sides | Fat | Net Carbs |
|---|---|---|
| Arby’s Salad Choices | ||
|---|---|---|
| Chopped Side Salad 5g 3g | 5g | 3g |
| Roast Turkey Farmhouse Salad 13g 6g | 13g | 6g |
| Dressings | Fat | Net Carbs |
|---|---|---|
| Light Italian Dressing | 1g | 2g |
| Balsamic Vinaigrette Dressing 12g 4g | 12g | 4g |
| Buttermilk Ranch Dressing 22g 2g | 22g | 4g |
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!