KFC Low Carb Options for Keto Diets

One of the benefits of keto is getting to enjoy eating fat guilt-free, and who doesn’t love fried chicken?

Colonel Sanders was a real person who started a restaurant at his gas station in Kentucky many years ago. Although Sanders did join the army, he did not achieve the rank of colonel, but was given the honorary title by Kentucky’s governor in the 1930s because his food was so good. That and a mention in Adventures in Good Eating by Duncan Hines put Sanders’ little roadside stop on the map. His original recipe from 1940 is currently locked away in Louisville in a digital safe with 2-foot-thick concrete walls.

KFC logo what to eat fast food ketogenic diet

Colonel Sanders is considered to have the second most identifiable face in the world, and with restaurants in over 80 countries, KFC is one of the most famous fast food chains on Earth. KFC is so popular in Japan, it has become a tradition to eat there on Christmas Eve. People actually order months in advance for this event.

Kentucky Fried Chicken officially changed its name to ‘KFC’ in 1991 because the word ‘fried’ has negative connotations in our health-conscious culture. Who knows, maybe as the keto diet sweeps the nation, people will get over the irrational fear of fat and it may get changed back again one day.

KFC has a good nutrition calculator online, but the menu is pretty straightforward. Still, it’s always a good idea to plan ahead when eating out.

keto compatible meals KFC grilled chicken

Keto-Friendly Meals at KFC

While the breaded fried chicken is the classic, KFC has adapted with the times and now offers grilled. With zero net carbs, you can order anything off this menu: breast, thigh, drumstick, wing.

Wondering about the original (breaded) recipe? One piece won’t kill your keto. A drumstick or wing only has 3 net carbs (thigh: 7 net carbs; breast: 9 net carbs). But remember, this stuff is addictive and it can be easy to go overboard.

KFC sauces low carb keto compatible

Low Carb Dipping Sauces at KFC

The chicken is plenty tasty on its own, but some might like a little something to go with it.

  • 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 Honey sauce, Sweet and Sour and HBBQ are too sugary for keto. The Finger Lickin’ Good (5 net carbs, 12g fat, 1g protein) and Fiery Buffalo (6 net carbs, 0g fat, 0g protein) are also a little high.

KFC ketgenic low carb diet friendly sides green beans

Sides at KFC for the Ketogenic Diet

The biscuits and mashed potatoes are out but the green beans (2 net carbs) are a perfect keto-compatible pick.

What to drink at KFC low carb diet

What to Drink at KFC for Low Carb Dieters

Water, unsweetened iced tea or diet soda if you must. KFC carries Pepsi products.

In Conclusion

No matter the restaurant, you can make a keto-compatible meal and KFC is no exception. Always keep in mind that fast food should not comprise a significant portion of any healthy diet.

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