Boston Market Low Carb Options For Keto Dieters
America loves its chicken. A few years ago, chicken surpassed beef for most pounds consumed, and the trend shows no signs of turning back. Why? Chicken is cheaper than beef, and easier to prepare. A nuked steak just doesn’t cut it.
We keto eaters generally prefer four-legged critters to two, but chicken is totally compatible with the keto diet. Rotisserie chicken is about as addictive as it gets and Boston Market knows how to cook it up right.
Boston Market was originally called ‘Boston Chicken,’ but back in the 90s, the name was changed to reflect the expanding menu options. In case you haven’t visited one in a while, you might be pleasantly surprised to discover that Boston Market now serves ribs, meatloaf, turkey, salads. In short, there’s plenty for keto eaters here.
Boston Market’s nutrition information is available online and they also have a nutrition calculator that will keep track of your macros as you select items off the menu. However, neither is customizable, meaning there’s no way to subtract the croutons or cornbread from your counts. So read on because we’ve compiled the best choices for you.
Keto-Friendly Rotisserie Chicken at Boston Market
The reason most of us come here. Whether you’re a fan of white meat or dark, they’ve got you covered.
- Rotisserie Chicken – Half (1 net carb) The classic, and only 1 tiny carb. (24g fat 70g protein)
- Rotisserie Chicken – Quarter White (0 net carbs, 11g fat 43g protein)
- Rotisserie Chicken – Quarter Dark (1 thigh & 1 drumstick) (1 net carb, 13g fat, 27g protein)
- Rotisserie Chicken – Quarter White, Skinless (1 net carb) Probably not going to order this because it has more carbs and less fat than the skin-on, but just good to know. (5g fat, 40g protein)
- Rotisserie Chicken – Three Pieces Dark (1 net carb, 16g fat, 37g protein)
- Rotisserie Chicken – Three Pieces Dark (2 Thighs & 1 Drumstick) (1 net carb, 23g fat, 43g protein)
- Roasted Garlic & Herb Quarter White (4 net carbs) The seasoning adds a few carbs, but not many. (20g fat, 44g protein)
- Roasted Garlic & Herb Half Chicken (4 net carbs, 33g fat, 71g protein)
- Roasted Garlic & Herb Quarter Dark (1 thigh, 2 drumsticks) (4 net carbs, 26g fat 38g protein)
- Roasted Garlic & Herb Quarter Dark (2 thighs, 1 drumstick) (4 net carbs, 33g fat 44g protein)
Low Carb Ribs & Meatloaf at Boston Market
Most keto eaters like their red meat. If that’s what you’re in the mood for, you don’t have to compromise at Boston Market.
- Rotisserie Prime Rib (0 net carbs, 47g fat, 55g protein)
- St Louis Style BBQ Ribs, 1/4 Rack (12 net carbs) The barbecue sauce is sugary, but this amount shouldn’t kill your keto. Just be sure to watch your carbs for the rest of the day. (32g fat, 21g protein)
- Meatloaf, regular (15 net carbs) Also a little high, but if this is your splurge for the day, it shouldn’t mess up your keto. Be aware that it contains wheat and other allergens like eggs. (33g fat, 26g protein)
Turkey at Boston Market for Ketogenic Dieters
Not in the mood for chicken, beef or pork? Boston Market’s still got something for you.
- Turkey Breast, large (0.5 net carbs, 6g fat, 42g protein)
- Turkey Breast, regular (0.5 net carbs) Only 160 calories. (4.5g fat, 30g protein)
Keto-Compatible Sides & Sauces at Boston Market
It’s important to squeeze in the veggies wherever you can. Most orders come with sides. Listed below are your best options for keto.
- Fresh Steamed Vegetables (4 net carbs) An easy way to get extra fiber and micronutrients. (3.5g fat, 2g protein)
- Green Beans (4 net carbs) Another safe keto option. (5g fat, 1g protein)
- Creamed Spinach (8 net carbs) A little on the high side, but if the rest of your meal is near zero, it shouldn’t wreck your diet. (15g fat, 9g protein)
- Tartar Sauce, packet (1 net carb, 4.5g fat, 0g protein)
- Beef Au Jus, 1 oz. (2 net carbs, 0g fat, 0g protein)
- Beef Gravy, 1 oz. (2 net carbs, 0g fat, 0g protein)
- Poultry Gravy, 1 oz. (2 net carbs, 0g fat, 0g protein)
Horseradish is surprisingly high at 6 net carbs. If you feel you must have some, a little dab’ll do ya.
The Zesty Barbecue Sauce weighs in at 10 net carbs, almost all of them from sugar. Pass.
Build Your Own Market Bowl at Boston Market for Low Carb Diets
A great option for keto eaters, you get to pick the ingredients and not waste — or feel tempted by — the stuff you don’t want. Pick your entrée, two sides and a sauce and voilà: one made-to-order keto-compatible meal.
Keto Diet-Friendly Salads at Boston Market
The soups are too carb-y (your best bet is turkey tortilla with 16 net carbs) but salads are a great way to fill up on fiber and get your micronutrients.
- Caesar salad, side (6 net carbs) This includes the croutons so set them aside and lower your count considerably. (13g fat, 3g protein)
- House Salad (9 net carbs) Remove the croutons to save significantly on carbs. (16g fat, 4g protein)
- Caesar Salad, Entrée (11 net carbs) This salad includes chicken so it should be sufficiently filling as a main course. (28g fat, 34g protein)
The Loaded Roasted Potatoes are definitely not a typical pick for keto, but they only have 12 net carbs, so if you’ve got a hankering and your meal is otherwise near 0, you could splurge with these. (22g fat, 14g protein)
Keto-Compatible Dressings at Boston Market
Salad dressing is one of the foods that keto eaters have to keep a sharp eye on for hidden carbs. Luckily, none of Boston Market’s choices are too crazy.
- Ranch (2 net carbs, 20g fat, 1g protein)
- Caesar (2.5 net carbs, 1g fat, 1g protein)
- Chipotle (4 net carbs, 20g fat, 1g protein)
What to Drink at Boston Market for Low Carb Diets
Water, coffee, unsweetened iced tea, or diet soda if you can’t resist.
Eating out on keto is not only doable, it’s enjoyable when things like succulent rotisserie chicken is on the menu. However, it’s important to remember that this kind of fast food can be very high in sodium and calorie-dense and therefore it should not constitute a major component of any healthy diet.