In the early 2000s, Popeyes Chicken began to diversify its menu by adding new items to entice customers. This included dishes like Cajun style popcorn chicken and low-carb zucchini bread sticks. Keto at Popeyes is a breakfast entrée that has been around for over 50 years! It’s made with eggs, bacon, sausage, cheese
The “popeyes blackened tenders 2021” is one of the most popular items on the menu. This is a low-carb, high-protein meal that will keep you full for hours.
Sometimes you’re on the go and just want a quick, tasty meal. There are many fast food options, but Popeyes is definitely one of the tastiest! This place has low-carb options, so you can grab some chicken and enjoy it on the go!
When you think of Popeyes, you probably think of fried chicken. This is their main and best selling point, but they have a secret keto friendly product that you may not know about. Popeyes Blackened Chicken Tenderloins are a low-carb treat!
For a more detailed guide to keto fast food ordering, read our full article.
Keto Diet Options in Popeyes
Popeyes doesn’t have many keto options, but the ones that are there are very tasty! We discuss low-carb options, from sauces and meats to side dishes and drinks.
Low-carbohydrate chicken parts
These low-carb black tenders are a great keto option for anyone who is in the mood for a big helping of meat. Their blackened chicken pieces are high in protein and low in fat, so you can add macros with your favorite sauces. They are coated with the characteristic chicken seasoning and fried until crispy. Don’t let the word scare you off. These blackened fillets are a low-carb, breaded option, perfect for the ketogenic diet.
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What are macros?
The macros will always vary slightly depending on the size of the Niello tender you get, but for the basic dimensions:
The 3 servings of Blackened Tenders contain: 170 calories, 2 grams of fat, 2 grams of carbohydrates and 26 grams of protein.
The 5 Blackened Tenders pieces contain: 283 calories, 3 grams of fat, 3 grams of carbohydrates and 43 grams of protein.
The 10 servings of Blackened Tenders contain: 566 calories, 6 grams of fat, 6 grams of carbohydrates and 86 grams of protein.
Note that we are talking about total carbs and net carbs. Even without paneling, these blackened chicken pieces contain 2-6 grams of carbs. This is because all the spices in the seasoning contain total carbohydrates. If you are a meat eater, we recommend ordering 5 or 10 blackened chicken breasts as a meal. You can also order smaller pieces of chicken and combine them with another low-carb option.
Low-carb side dishes at Popeyes
Unfortunately, there aren’t many carb-free options at this roast chicken restaurant. They are known for biscuits and mashed potatoes with gravy, both of which are definitely not keto. In the world of Popeyes chicken sandwiches, there’s a hidden gem: green beans. Popeyes is known for its slow cooked savory beans and turkey bacon. While not the most exciting low-carb side dish in history, the keto diet is still possible at Popeyes.
Most fast food restaurants serve fried chicken with green beans. To make a dense keto lunch, add 3 servings of chicken pieces to your usual green bean side dish.
For a normal serving of green beans with bacon: 40 calories, 1.5 grams of fat, 6 grams of carbohydrates, 2 grams of fiber, 4 grams of net carbs, and 2 grams of protein.
A keto meal of 3 chicken tenders with bacon and green beans: 210 calories, 3.5 grams of fat, 8 grams of carbs, 6 grams of net carbs and 28 grams of protein.
There aren’t many side dishes, but the green beans and chicken are low carb, which is good enough for a keto diet. Stay strong and say no to the chicken and biscuit sandwich.
Keto beverage options
As part of a keto diet, soft drinks and sugary drinks should absolutely be avoided, so the question arises: What can I drink on a keto diet? Popeyes’ low-carb options are perfect for people who eat fast food chicken but want to avoid carbs.
Soda and bubbles
For those who want a sweet, fizzy drink while on a low-carb keto diet, Popeyes is here to help. Popeyes has both Diet Coke and Diet Pepsi. Whichever team you belong to, they have both options on their menu.
Regular drinks menu
Of course they are filled with water, but you can also put ice tea in them. You can buy sweetened or unsweetened iced tea, but the keto option is unsweetened. If you want to order a sweeter drink, you can bring a bag or two of stevia to mix with your regular tea and ask for a slice of lemon to finish it off.
Menu of sauces
The menu is not excessive. This fast food chicken joint has a whole menu for sauces. But only a few of them are suitable for the keto diet. Therefore, you should first know what to look for when choosing a sauce. The menu ranges from sweet and savory options to traditional creams. Whatever you prefer with your chicken, we reveal the best keto sauces at Popeyes.
Selection of sauces
None of the sauces offered at fast food restaurants are perfect. Most contain a lot of added sugar and cheap oils. Poor quality oils, rich in omega-6, can cause inflammation and interfere with your keto diet(1). The sauces with the lowest net carbs are the ones you bring yourself, but we know not everyone wants to do that. That’s why we’ve ranked the sauces from best to worst in terms of carbs and sugar, so you can choose your favorite.
From the best sauce to the worst….
We list both the number of carbs and the net number of carbs, so you can determine what is actually in each packet of sauce. Each of these sauces is sold in 1 ounce packages:
The best sauces
Blackened Ranch – The blackened ranch is a tasty version of the traditional ranch. Ideal for a low-carb diet is: 118 calories, 13 grams of fat, 2 grams of pure carbohydrates and 1 gram of protein.
Buttermilk Ranch is the standard low-carb sauce we all know and love. It goes great with chicken and even better with your strict keto diet: 150 calories, 15 grams of fat, 3 grams of carbs, 3 grams of net carbs and 0 grams of protein.
Mardi Gras Mustard is a mustard-based sauce ideal for those who want a spicier sauce: 75 calories, 9 grams of fat, 5 grams of carbohydrates, 1 gram of fiber, 4 grams of net carbs and 1 gram of protein.
The worst sauces
This is where the trouble starts (no pun intended), avoid those sauces:
Bayou Buffalo: 70 calories, 0 grams of fat, 16 grams of carbohydrates, 16 grams of net carbs and 2 grams of protein.
BoldBQ: 220 calories, 15 grams of fat, 10 grams of carbohydrates, 1 gram of protein
Sweet Fever: 70 calories, 0 grams of fat, 19 grams of carbohydrates, 19 grams of net carbs, and 0 grams of protein.
Creole shake: 30 calories, 0 grams of fat, 7 grams of carbohydrates, 7 grams of net carbs, 0 grams of protein.
The sauce menu can be hard to fathom, but don’t worry. This guide is designed to help you find the best low-carb menu options to order the next time you visit Popeyes.
What to avoid in Popeyes
Run for your life, because here are some of the worst dishes on the Popeyes menu that you should avoid at all costs. They are not low-carb, are high in sugar and grains, and worse, they may even fool you into thinking they are keto!
Power options NOT optional
If we listed specific things that can’t be ordered, that would be almost the entire menu. Instead, we’re going to tell you about the most popular dishes and why you should avoid them.
- Fried chicken sandwich – best not to order anything from the breaded menu. In this case, it’s not just a breadcrumb coating on top of the chicken, but a breadcrumb coating on top of the original chicken skin with the addition of a bun.
- Fried chicken legs, wings, etc. – There’s still bread in there you don’t want to eat. Wings have less carbs, 7-8 grams, but that’s per serving. Most people eat 3 to 5 chicken wings each. Wings and legs are one of the many types of fried chicken you should avoid.
There are two main categories to avoid: paneer and paneer, but that doesn’t mean one is worse than the other. Both are still bad for the keto diet, so don’t be afraid to ask the staff if you’re worried about panhandling.
If you’re going keto, a good first step is to ask for a chicken sandwich without a bun at Popeyes, or order blackened tenders and just a piece of chicken. So, you’ll miss out on carbs if you order without a sandwich, but you won’t feel deprived while following the keto diet. Paneling, even without a bun, is NOT KETO, but it’s a step in the right direction, and a good way to start.
Non recommended participants
As with the sandwich above, omit the extra bisque. Most dishes at Popeyes are not diet-friendly. The best keto side dish is green beans with bacon. Everything else is wheat, potatoes and sugar. At some point, you’ll want to pass it on:
- Red beans and rice
- Cajun Fries
- Mashed potatoes and sauce
- Cajun rice
Not all of these side dishes are appropriate for the keto diet. However, there is one item missing from our list, and that is coleslaw…..
One side slope
Now that you know that green beans are the only appropriate side dish, you’re probably wondering why you can’t have coleslaw either. A typical serving of coleslaw at Popeyes contains 220 calories, 19 grams of carbs, and 15 grams of sugar! You’d think kale salad would be ketonic, but that’s not the case at Popeyes.
Last menu items to be skipped
Of course, you should avoid desserts and sugary drinks at all costs. If you decide to indulge, the Mardi Gras Cheesecake alone has 32 grams of carbs (31 grams of net carbs) and 22 grams of sugar!
You’ll also have to forgo some of their chicken sauces that aren’t so low-carb. Avoid Creole Cocktail, Bayou Buffalo, Sweet Heat and BoldBQ.
Popeyes Order Information
If you’re ready to order from Popeyes, here are a few tips to make sure everything goes smoothly:
- Walk with confidence. You may not be used to people ordering ungrilled chicken, but brace yourself. You may need to be a little patient, as the chicken may take a little longer to cook, but it should be fine.
- Patience is the key. Again, their fried chicken is not the norm, so it’s not always available. You may need to cook some, as the shelf life of this fresh chicken product is shorter.
- Speak clearly and be specific. If you know you are going to eat the cookie when it is put in the box, say so clearly: Please avoid the cookie, I’m avoiding gluten. In this case, it is simply not added and you can enjoy the chicken and green beans in peace.
- Introduce a fat source into your diet. Whether it’s a low-carb sauce for chicken or adding butter to green beans. Make sure the meal you order is high in fat to keep your keto macros in check.
Ordering Popeye’s low carb menu is easy, just stick to your point of view and don’t take a cookie or it will disappear in your stomach…..
More ways to order keto
Are you a fast food fanatic who likes to eat on the go but still wants to eat healthier? Check out our menus and restaurant guides to learn how to order from some of the most popular fast food restaurants.
- Order low-carb drinks from Starbucks: If you like to drink keto drinks in the middle of the day, check out our guide to ordering the best keto drinks at Starbucks!
- Keto at Taco Bell: If you’re not sure what to order from the Taco Bell menu, check out our complete guide to the best low-carb dishes at Taco Bell.
- Chick-fil-A: If you’re reading this article on Popeyes, you’re probably as much of a chicken fan as we are. Chicken never tasted so good as fresh nuggets from Chick-Fil-A. Use this menu guide to order your chicken.
We have many more restaurant guides for all your favorite cafes and fast food restaurants. Check out the other restaurant guides on our blog to find the keto menu at your favorite restaurant.
The “is popeyes coleslaw keto” is a question that has been asked many times on social media. The answer to the question is no, it is not keto friendly.
Frequently Asked Questions
Is Popeyes blackened Ranch Keto?
A: Popeyes blackened Ranch is not keto. It is a chicken dish mixed with spices and herbs, but the ingredients are different than most people assume.
How many carbs Popeyes chicken Sandwich?
A: If you are asking for the nutritional information of Popeyes chicken sandwich, then it would have 12g carbs.
Does Popeyes have non breaded chicken?
A: Yes, they do.
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