Keto at Popeyes Louisiana Kitchen – 6 Best Options

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Popeyes Louisiana Kitchen is one of the most popular fast-food restaurants in the country. Its menu features a variety of delicious Southern-style fried chicken and other comfort foods. However, for those who are health-conscious and trying to watch what they eat, Popeyes may not seem like the obvious choice. But, believe it or not, the restaurant has recently added a Keto-friendly menu item that allows dieters to indulge without guilt.

In this article, we’ll explore keto at Popeyes Louisiana Kitchen, discussing its nutritional value and what Popeyes customers can expect from it.

How to stay keto at fast food restaurants

When eating at fast food restaurants, there are several key factors to look for in order to stay within a ketogenic diet.

First, look for dishes that are high in protein and low in carbohydrates. This means avoiding burgers with buns, French fries, and other carb-heavy items. Instead, opt for grilled chicken, salads with protein-rich toppings like egg or cheese, or a low-carb wrap.

Second, look for dishes that are low in sugar. Many fast food restaurants offer items that are high in sugar, even if they are low in carbs. By avoiding items like sodas, shakes, and sweet desserts, you can keep your sugar intake low.

Third, look for dishes that are high in fat. Fat is an important part of a ketogenic diet and can help you stay full and satisfied. Consider adding extra cheese, avocado, or even bacon to your meal to increase the fat content.

Finally, look for dishes that are made with fresh ingredients. Many fast food restaurants offer processed foods that contain unhealthy preservatives and additives. By choosing dishes made with fresh ingredients, you can ensure that you are getting the most nutritious meal possible.

By following these simple guidelines, you can stay on track with your ketogenic diet even when eating out at fast food restaurants.

Keto friendly menu items at Popeyes

Popeyes doesn’t offer keto specific items. However, if you’re looking for the best keto options, try the following:

Blackened chicken tenders

Blackened chicken tenders from Popeyes are keto friendly because they contain no carbohydrates and are a great source of protein. The chicken tenders are marinated in a blend of spices, then blackened in a hot skillet. This cooking method helps to maintain the moisture and flavor of the chicken without adding any unnecessary carbs. The tenders are then served with a side of their signature Cajun sauce which adds a bit of flavor without adding any additional carbs.

Additionally, Popeyes does not add any breading to these chicken tenders, making them a great option for those following a low-carb diet. With just 4g of fat and 17g of protein per serving, these blackened chicken tenders are an excellent option for anyone looking to maintain a healthy and balanced ketogenic lifestyle.

Grilled Chicken Breast

Grilled Chicken Breast at Popeyes is a great option for those on the keto diet. This dish is keto friendly because it is low in carbohydrates and high in protein. The grilled chicken breast is a lean cut of meat that is not fried, making it a good source of protein. It is also low in calories and fat, making it an ideal meal for those on a ketogenic diet.

Additionally, the grilled chicken breast does not contain any added sugars, which is important for those following a ketogenic diet. The Grilled Chicken Breast at Popeyes is an excellent choice for keto dieters.

Green Beans

Green Beans at Popeyes are a great option for those on a keto diet because they are low in carbs. One serving (approx. 3/4 cup) contains only 5g of net carbs, making them a great choice for those trying to stay in ketosis. Additionally, Popeyes’ Green Beans offer a good source of dietary fiber, which can help to keep you full and satisfied. Plus, they are seasoned with onion and garlic powder, making them a flavorful and satisfying side dish. With all of these benefits, Popeyes’ Green Beans are definitely a great choice for staying on the keto diet.


Coleslaw is an excellent choice for those on the Keto diet because it is low in carbs and high in fats and proteins. Popeye’s coleslaw is made with a blend of fresh cabbage, carrots, and celery and is tossed in a creamy dressing that contains a small amount of sugar. Since the dressing does contain sugar, it should be consumed in moderation. However, when eaten in small amounts, Popeye’s coleslaw can be a healthy and delicious option for those on the Keto diet. The vegetables found in the coleslaw are good sources of fiber.

Wing, Leg, or Thigh

A Wing, Leg, or Thigh from Popeyes is a decent option for those following the keto diet due to the relatively low carbohydrate content. The are fried in a high quality oil, and are free of added sugar or preservatives. The Wing has 7g of net carbohydrates, while the leg has 4g net carbs and the thigh has 6g of net carbs. If you take the skin off it is even more keto friendly. The breast is a little bit higher on the keto scale at 14g of net carbs.

Low carb sauce options

Popeyes’ sauces are generally lower in carbohydrates compared to other fast food restaurants. The lowest carb sauces at Popeyes are the Signature Blackened Ranch and the Sweet Heat Signature Sauces, both of which contain 0 grams of carbs per serving. The other sauces at Popeyes contain slightly more carbs, such as the Bayou Buffalo with 2 grams of carbs per serving and the Buttermilk Ranch with 3 grams of carbs per serving. The highest carb sauces at Popeyes are the Spicy Ranch and the Sweet Heat Barbeque, both of which contain 5 grams of carbs per serving. Avoid BoldBQ, Sweet Heat, and Creole Cocktail sauces.


In conclusion, the Keto-friendly menu items at Popeyes Louisiana Kitchen are a great option for those trying to maintain a keto diet. The variety of options and the delicious flavors make it a great choice for those looking for a quick, yet delicious meal. The mild spices provide a great balance to the savory flavors of the chicken offer a good low carb alternative. With so a few delicious options to choose from, Popeyes Louisiana Kitchen can potentially fit into the keto diet. See the full nutrition information for more ideas.

Also take a look at some of the other low carb fast-food options on our keto restaurants page.

The Author

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John has been learning about and experimenting with low carbohydrate diets since the around 2006. He has successfully used the keto diet to lose over significant amounts of weight in the past and currently follows a low carb diet for a variety of reasons including general health, weight management, and managing mood levels.

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