Popeyes Louisiana Kitchen and Keto: The 6 Best Low-Carb Options for a Flavorful Meal


Adopting a keto diet does not mean compromising on the flavors of the Louisiana kitchen. The tantalizing fragrances of Cajun-spiced delight combine with various keto-friendly selections at Popeyes. People often have this question: Is anything at Popeyes keto-friendly? 

In this article, we’ll look at the six greatest Popeyes options for satisfying cravings while still staying on track with your low-carb journey. 

Popeyes provides something for everyone, from savory chicken to spicy blackened tenders. So, say goodbye to menu ambiguity and hello to a delicious keto experience at Popeyes. Let’s take a tasty tour into the heart of Louisiana and learn how to enjoy every mouthful while adhering to your nutritional objectives.

How to stay keto at fast food restaurants

Is it possible to maintain my keto diet and yet enjoy fast food? Of course! Here’s how to do it while enjoying the process. Replace those high-carb buns with crisp lettuce wraps, choose grilled over fried food, and get creative when personalizing your order by adding keto-friendly toppings. 

To keep on track, pick water or diet sodas instead of sugary beverages. Before making a choice, it’s usually a good idea to look up nutritional information. Think about consuming less amounts and give in to the lure of fries in favor of roasted peanuts as your snack partner. 

Whether you’re ordering a delicious keto salad or a bunless burger, be sure your selections are keto-friendly and plan ahead of time. You can stay on keto with ease by following minimal measures.

Keto-friendly menu items at Popeyes

Popeyes don’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 maintain the chicken’s moisture and flavor without adding any unnecessary carbs. The tenders are then served with a side of their signature Cajun sauce,e which adds flavor without adding 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 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 ketogenic diets.

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 these benefits, Popeyes’ Green Beans are 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,, 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 its relatively low carbohydrate content. They are fried in a high-quality oil and are free of added sugar or preservatives. The Wing has 7g of net carbohydrates, the leg has 4g of 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 slightly higher on the keto scale at 14g of net carbs.

Low-carb sauce options

Popeyes’ sauces are generally lower in carbohydrates than other fast food restaurants. The lowest-carb sauces at Popeyes are the Signature Blackened Ranch and the Sweet Heat Signature Sauces, 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 per serving. The highest-carb sauces at Popeyes are the Spicy Ranch and the Sweet Heat Barbeque, which contain 5 grams of carbs per serving. Avoid BoldBQ, Sweet Heat, and Creole Cocktail sauces.

What to Avoid for Keto at Popeyes 

When embarking on a journey like Keto options at Popeyes, it’s critical to avoid certain menu items that may jeopardize your low-carb efforts. Avoid anything that comes with a bun, biscuit, or other type of bread because these are high in carbohydrates. 

Sides such as fries, biscuits, and sweet desserts should be avoided since they can quickly add unneeded carbohydrates to your meal. Sauces should also be avoided because some are high in sugar. 

Choose keto-friendly choices such as blackened tenders and grilled chicken instead. Popeyes provides several delectable options for keto aficionados; it’s all about making intelligent decisions to stay on track and enjoy the flavors guilt-free.

Tips For Staying Keto At Popeyes 

With a few conscious choices, navigating the enticing menu at Popeyes while keeping keto may be a rewarding experience. Here are some tasty and friendly suggestions:

1. Go for Blackened Options: Popeyes has Blackened Chicken Tenders, which are a keto dream. These tasty, spice-coated tenders are strong in protein and low in carbohydrates. 

Given the fact that Popeyes’ Blackened Chicken Tenders are grilled and not fried, these tenders along with grilled chicken make an excellent keto option. Further, you can manage your fat intake while digging into these luscious meal options. 

2. Personalize Your Order: Don’t be afraid to make keto-friendly changes. Skip the bun on your sandwiches and the biscuit with your supper.

3. Saucy Delights: Popeyes offers many delectable sauces. While many are keto-friendly, be wary of sugary ones. To limit your carb intake, decide on Ranch or creamy sauces.

4. Hearty Sides: Instead of fries, try green beans or coleslaw. They’re not only delicious, but they’re also low in carbohydrates.

5. Review the Nutrition Guide: Popeyes offers an online nutrition guide that may serve as your keto-friendly bible. It enables you to make educated decisions that are in line with your dietary objectives.

6. Avoid High-Carb Extras: Avoid high-carb extras such as pies, biscuits, and sweet desserts. They can rapidly add unnecessary carbohydrates to your diet.

7. Track Your Macros: Track your macros using a nutrition app. It can aid in maintaining accountability and ensuring that you remain under your daily carbohydrate allowance.

By following these suggestions, you may enjoy Popeyes’ flavors while staying on your ketogenic diet plan. Always keep in mind that the key is to decide on foods that support your dietary objectives while enjoying the flavors you enjoy. At Popeyes, enjoy your keto meals


Keto at Popeyes is not only possible but also delicious. Popeyes encourages you to enjoy every mouthful while following your low-carb diet, with choices including Blackened Chicken Tenders and a range of tasty sauces. 

You may savor the genuine flavors of Louisiana without sacrificing your diet objectives by exercising mindfulness and customizing your ordering. 
Therefore, Popeyes proves that flavor and dedication can go hand in hand, whether you’re a seasoned keto fanatic or just starting your low-carb adventure. Keto-friendly at Popeyes is about to make your keto experience much more enjoyable and welcoming.