Keto-Friendly KFC: Top 16 Choices for Low-Carb Diners


Although eating at KFC while on a keto diet may seem difficult, there are 16 tempting choices to consider. First and foremost, you may still enjoy KFC’s Original Recipe Chicken, which is strong in protein and low in carbohydrates, without the breading. The grilled chicken is another fantastic option that provides a lean and tasty alternative. 

If you exclude the croutons from your house and Caesar salads, green beans are an incredible low-carb side dish. Where it is available, mashed cauliflower is a great alternative to typical mashed potatoes. 

Also, a low-carb side option is coleslaw. The Buffalo, Lemon Pepper, and Bourbon BBQ flavors of wings are delectable and suitable for keto diets. These options at KFC show that you can have a filling dinner while adhering to your keto guidelines.

Restaurant Overview

The global culinary phenomenon known simply as KFC, or Kentucky Fried Chicken, has won the hearts and palates of millions of people worldwide. Colonel Harland Sanders founded KFC in 1930, and since then, it has grown to become a recognizable fast-food company known for its delicious fried chicken.

At KFC, the star of the show is our renowned Original Recipe Chicken, a closely kept secret mixture of 11 herbs and spices that produces the delectable, crispy, and savory experience that our fans have adored for generations.

We now serve grilled chicken, sandwiches, wraps, and a selection of delicious sides, including mashed potatoes, coleslaw, and fluffy biscuits, in addition to our traditional fried chicken. We work hard to accommodate a variety of tastes and dietary requirements so that there is something for everyone.

Our dedication to offering families and friends a quick and gratifying meal quality, flavor, and convenient eating experience has cemented KFC’s position in their hearts. Therefore, KFC offers a flavor journey that will keep you coming back for more, whether you’re seeking a basic bucket of crispy chicken or exploring our modern menu. Come on a delectable trip with us at KFC’s low-carb menu that you will never forget.

Best Keto Options At KFC

It’s a delicious adventure navigating the keto-friendly eating scene while savoring the tempting flavors of KFC, so we’ve compiled a list of the 16 greatest keto at KFC alternatives to make sure you enjoy every mouthful. Start with the well-known Original Recipe Chicken Breast and enjoy the juicy, flavorful chicken without the crunchy breading to keep the carb count low. The lean and tasty Grilled Chicken is an option that is equally delightful.

Try the flavorful Green Beans for a wholesome side dish, or go for a crisp Caesar salad like the Caesar Side Salad without the croutons. Another delicious choice is the House Side Salad, and the Cole Slaw is a low-carb side with a great crunch. Keto at KFC is possible as there are several options for fans of the keto diet when it comes to wings. The Bacon Ranch Tenders add a savory touch, while the Buffalo Twister is tangy and low in carbohydrates.

Try the Original Recipe Drumstick or the Crispy Chicken Tenders, but don’t go crazy with the sauce, for a chicken-centric experience. You want something particularly crispy, do you? There is a lovely crunch provided by the Extra Crispy Tenders. 

Last but not least, KFC’s sauces deliver a flavorful jolt. To improve your meals while keeping within the keto diet, use honey mustard sauce, sweet and spicy BBQ sauce, or honey hot wing sauce. KFC keto options ensure you can enjoy the intense flavors while adhering to a ketogenic diet with these 16 selections.

Original Recipe Chicken Breast

When you’re striving to maintain your low-carb keto lifestyle amidst today’s fast-paced world, options like KFC Original Recipe Chicken Breast are a true blessing!

With just two net carbs per serving and other paramount nutrients such as protein- you can relish all the deliciousness without sidetracking your health goals.

About this, KFC’s nutritional information discloses its modest 160 calories along with significant amounts of nutrients such as 7 grams of fat (3 grams saturated), 65 milligrams of cholesterol, 600 milligrams of sodium, and a considerable share (23 grams) of protein without the inclusion of trans fats or added sugars.

You can thus take joy in relishing your delectable meal while sticking steadfastly to your dietary standards.

Grilled Chicken

Incorporating KFC’s tasty grilled chicken into your daily meals can add some variation to your customary keto menu plans. This dish ticks all the requirements for keto followers who want a delicious meal with an excellent nutritional punch.

To begin with, it has low carb counts and high protein content that falls within the dietary allowances stipulated for ketogenic eating plans effectively. In particular, this meal will not pose any risk of eliminating ketosis because its net carb count remains at only 0 grams per serving!

Moreover, grilled chicken at KFC qualifies as an excellent source of vital micronutrients like iron, zinc, and selenium, which may sometimes fall short in a strict dieting regime.

Not to mention- savory indulgences like these are exceptionally well suited for providing those essential fats and vitamins for overall wellness!

Looking at the numbers game – it provides twenty-five grams of protein per serving with one hundred sixty calories while only containing about two point five grams of fat, zero carbs or added sugars, effectively providing perfect macros balance that can work well coupled with calorie control as part of weight management strategies.

To summarize -: If you’re seeking tasty food options that remain compatible with your ketogenic way of life. KFC’s grilled chicken fits into every box- tasting delicious while providing critical nutrients!

Green Beans

Consider incorporating KFC Green Beans into your meals to ensure comprehensive nutrition and well-being on a ketogenic diet. These beans are renowned for their low carbohydrate count and extensive nutritional benefits such as vitamins A & K, potassium and protein, and dietary fiber.

Thanks to its minimal amount of carbohydrates at only 5 grams per (90-gram) serving size, this dish is perfect for sticking closely with the carb requirements of the ketogenic protocol.

It’s a great choice that enables health enthusiasts to nourish themselves effectively while adhering to dietary preferences.

Buffalo Twister

Individuals following the keto way of life seeking healthy and delicious options can consider choosing the Buffalo Twister at KFC.

With shredded white meat chicken paired beautifully with creamy Monterey Jack cheese along with crisp pieces of lettuce drenched in tangy buffalo sauce presented together securely inside a flavor-packed flour tortilla, this wrap carries solely four net carbs, thereby proving it’s a one-of-a-kind selection of low-carb choices!

This filling menu item boasts a minimal calorie count of just 270 calories due to its high lean protein content, counting up to 17 grams per serving, perfect for keeping an eye on carb intake without compromising the required protein levels.

Moreover, it’s a delicate fiber package alongside calcium and Vitamin A, all with no trans fat, making it the right choice for all diet enthusiasts.

Caesar Side Salad

The Caesar Side Salad at KFC is undeniably a winner regarding healthier meal options—perfectly suited for those on a low-carb diet or specifically following the keto diet points in one direction- less carb and significant protein intake!

KFC’s take on Caesar salad generously teems with freshly shredded romaine lettuce tossed with an infusion of parmesan-infused Caesar dressing.

Sparkly salted bacon bits topped perfectly with flakes of quality Parmesan cheese and its head-turning exotic ingredients.

What makes this salad even more desirable is the meager net carb count, ensuring no excessive nutrient intakes and providing necessary vitamins and minerals such as vitamin A, iron, and calcium in each serving!

With this comes an excellent protein count of 6g per potion, which can undoubtedly become your go-to light on the body yet delicious ally – however busy your day may be!

Bacon Ranch Tenders

If you abide by a keto diet plan and love KFC’s Selections—opt for their Bacon Ranch Tenders! Offering only one net carb per portion makes them ideal for people on the go seeking convenient low-carb snacks or meals without compromising on flavor.

Additionally, the savory tenders are rich in nutrients. Each serving provides enough sustenance from 16 grams of protein and eight fat grams to keep you energized and sated all day

With this offer, the lack of sugar eliminates the possibility of experiencing any crashes that create roadblocks in daily routines!

Protein-rich meals typically contain several essential vitamins and minerals you need in your diet, like vitamins A & C, plus significant minerals such as iron & potassium, making it a balanced meal option to consider when dining out!

To sum up an impressive Keto experience you can trust, Bacon Ranch Tenders at KFC fit perfectly!

House Side Salad

Sticking to a keto diet does not have to mean sacrificing taste or satisfaction. KFC’s House Side Salad is a prime example of that! If you’re counting your carbs, this salad makes the perfect low-carb option, containing only seven net carbs per serving.

Plus, with three grams of dietary fiber in each portion and essential vitamins, it packs a healthy punch of minerals like vitamin A (15% daily value) and C (10% daily value), so it packs a nutritional punch.

This salad has zero added sugars, giving those of mind. With just sixty calories and one gram of fat for each serving, the house side salad compromises flavor or enjoyment.

Cole Slaw

For those embarking on their keto journey, the cole slaw, at just sixty calories and one gram of fat for each serving, is one side dish that hits the spot, complete with just over five net carbs per serving.

The fresh slaw assortment features an array of chunky green cabbage mingled with plenty of carrots to deliver authentic tastes while augmenting health benefits — including ample fiber content, proficient vitamin dosage, and key minerals that improve holistic body nourishment levels.

But wait— there’s more! With a reduced fat quotient and no extra sugar additions, it is an excellent choice for anyone looking for optimal ketosis. Rei seamy wonder comprises equal parts of mayonnaise and buttermilk, bringing on rich flavors while controlling calorie overload perfectly.

Nutritional details reveal that each portion size accounts for around 45 calories while delivering just under a gram of dietary fiber and protein and packing only minimal amounts of sodium at barely thirty-five milligrams per helping.

Unquestionably a great option fitting your keto diet plan perfectly — this innovative recipe brings unique flavor profiles alongside essential nutrients that complement your carbohydrate-light philosophy at every turn; go ahead and enjoy some Cole Slaw today, thanks to KFC!

Grilled Chicken Little

Following a keto diet doesn’t mean sacrificing taste options. Enjoy KFC’s Grilled Chicken Little Sandwich on your next break -with only five net carbs per serving yet designed to deliver excellent nutrition support.

Enjoy low-carb satisfaction crafted into every bite of this glorious meal offering – made from wholesome ingredients like grilled chicken breast slices and crisp lettuce leaves- all drizzled in creamy mayo sauce arranged perfectly between warm toasted buns.

Even better? This delicious feast has health benefits since it is fortified with critical nutrients like iron and calcium.

With only 160 calories, one gram of saturated fat, and calcium (plus zero trans fats). Choosing this sandwich over other fast food options will ensure your day stays on track regarding healthy choices.

Original Recipe Drumstick

If you’re a keto-following individual on the hunt for a nutritious low-carb snack, try KFC’s Original Recipe Drumsticks. Boasting just 1g net carb per serving, this snack is an excellent addition to any low-carb meal plan.

The standout chicken provides 14g of protein and healthy fats at a whopping 7g- No more choosing between good taste and nourishing food!

Not only that but with only around 110 calories per drumstick. You can enjoy them without worrying about the guilt factor too much. And let’s not forget- these little guys come completely free from added sugars or synthetic junk; fresh, natural goodness is in every bite!

The Original Recipe Drumstick is fresh for anyone seeking a pleasantly filling treat without harming their low-carb efforts.

Corn on the Cob

Including vegetables, while following a keto diet has never been more satisfying! KFC’s Corn on t the Cob offers nutritional value and satiates those cravings for corn goodness without the guilt!

Each serving contains just 4 grams of net carbs and 1 gram of dietary fiber, a combination ideal for anyone needing to manage their carbohydrate intake.

Furthermore, a host of vitamins, such as vitamins A and C, are available along with iron, potassium, and magnesium, ensuring that our bodies function optimally. From taste to nutrition, KFC’s Corn on the Cob delivers both!

Crispy Chicken Littles

Regarding keto diet meals, none beats the Crispy Chicken Littles at KFC! Here’s why: each serving contains a mere three net carbs – perfect for those limiting their carb consumption.

On top of that, each piece weighs in at a modest 170 calories and delivers 17 grams of delectable lean protein!

Notably, these chicken littles boast zero trans fat and only supply your body with an aggregate of 2.5 grams of saturated fat; hence, you can enjoy this sumptuous meal healthily.

Further, all-white meat ensures consistent, high-quality nutrition for our bodies in every bite.

In total. The Crispy Chicken Littles at KFC defines culinary excellence – tempting us with mouthwatering flavors while offering optimal nutrition options.

Extra Crispy Tenders

Regarding keto-friendly options, KFC Extra Crispy Tenders take the cake with their significant protein and low carbohydrate count.

Each tender consists of only 1 gram of net carbs alongside 18 grams of protein – making it an excellent choice for those aiming to maintain their ketosis levels.

The tenders are also low in fat and calories – an advantage for individuals committed to the keto diet. Additionally, these tenderloins consist entirely of white meat chicken loaded with nutritious sources of lean protein that your body will appreciate!

Furthermore, no artificial flavors/colors or preservatives were utilized during production- What does this mean?

Worry-free enjoyment without any fears about unhealthy additives sneaking into your meal!

Lastly, if you’re attempting to adhere to your ketogenic lifestyle but still wish to treat your taste buds with something mouthwatering- Try KFC Extra Crispy Tenders!

Honey Mustard Sauce

Keto dieters looking for tasty options at KFC will love their honey mustard sauce! This delectable condiment packs delicious flavor while containing just one net carb per serving, an awesome feature for those monitoring their carb intake!

You’ll also appreciate its ultra-low calorie content of only twenty with no sugar. Perhaps even better yet, this sauce contains low sodium levels at just 25 mg per serving, which is especially great news for those attempting to lessen their sodium intake while sticking to keto.

Furthermore, with around 0.5g of fat per serving, the Honey Mustard sauce provides the energy needed for a healthy lifestyle without tipping you out of ketosis.

This sauce is also crafted without artificial colors or flavors, ensuring its quality and authenticity.

Sweet and Spicy BBQ Sauce

KFC’s Sweet and Spicy BBQ Sauce checks all the boxes for healthy indulgence for fans of spicy grubs who follow a keto lifestyle, with just 2g of net carbs per serving (29 g or around two tablespoons).

This delicious condiment allows you room for flavor without losing track of your dietary plan.

It has less fat content, fewer amounts of sugar, sodium, and cholesterol, and zero grams of trans fat, which makes perfect sense for people looking out for their health.

It is an overlooked vitamin A source, making meals more nutritious. This sublime blend is ideal for giving your favorite recipes a spicy kick while keeping things keto-compliant.

Honey Hot Wing Sauce

Are you on a keto diet but crave delicious sauce options? Don’t worry anymore! KFC’s scrumptious Honey Hot Wing Sauce is here to be your savory indulgence without feeling guilty about breaking your dietary goals.

The sauce comprises only one net carb per serving – making it an optimal choice for a ketogenic diet – while eliminating artificial colors or flavorings.

So rest assured that you can enjoy its rich taste without compromising health standards! With zero calories and zero fats alongside minimal sodium (only 6mg per serving).

It makes this sauce the ultimate choice for anyone looking for healthier alternatives, minus sacrificing palate satisfaction. Keep up your daily healthy habits and flavorsome journey with KFC’s Honey Hot Wing Sauce today!

What to Avoid for Keto at KFC

For your low-carb and high-fat goals to be met when eating at KFC, there are several foods you should avoid. Avoid sides like mashed potatoes, biscuits, and coleslaw that are heavy in starch and sugars, as well as breaded chicken that is loaded with carbohydrates. Avoid diet sodas and sweetened beverages since they might prevent ketosis. 

Avoid using high-carb sauces and dressings like barbecue or sweet-and-sour, and use keto-friendly substitutes instead. Finally, watch your portion sizes because overeating might lead to higher carb consumption. If you stay away from these things, you’ll have a more effective experience with KFC’s keto-friendly options.

Tips for Following Keto at KFC

Making wise decisions will make following a ketogenic diet at KFC less difficult than it may first appear. For a delicious and low-carb experience, indulge in KFC’s famed Original Recipe or Grilled Chicken without the breading. 

Choose sides like green beans and salads like Caesar and House Side Salad instead of high-carb ingredients like croutons. Remember to use sparingly while dipping your KFC wings in sauces like the Buffalo Twister and Bacon Ranch Tenders. For your salads, decide on keto-friendly dressings; avoid sugary substitutes at all costs. Avoid high-carb options and add keto-friendly condiments to your food, such as hot sauce or mustard. 

Water is essential for hydration since sugary or diet drinks might hinder your keto success. Additionally, constantly pay attention to portion sizes to keep your carbohydrate consumption within the appropriate range. 

With these suggestions, KFC may become a restaurant where you can eat keto-friendly food while adhering to your dietary objectives. Don’t skimp on the flavors; enjoy them all!


If you make the correct decisions and take a thoughtful approach, eating at KFC while following a ketogenic diet is doable. You may enjoy the strong and wonderful flavors that KFC is famous for without sacrificing your nutritional objectives by choosing breadless chicken alternatives, low-carb sides, and keto-friendly dressings and sauces. Your ketogenic journey will be further supported by drinking plenty of water and exercising restraint when eating.

Making educated decisions and being aware of the menu items’ nutritional values are crucial. While keto at KFC might not be the first location that keto aficionados think of, it is where you can eat deliciously while adhering to your nutritional commitment.

You may eat at KFC confidently by adhering to the advice for what to enjoy and what to avoid, enjoying the cuisine without deviating from your ketogenic diet. Remember that the key to a successful keto journey is making educated decisions; at KFC, those decisions are accessible for you to take advantage of.