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Eating Works » Keto Info » Keto Menu Guides » What’s Keto At KFC? (Keto Menu Guide)

What’s Keto At KFC? (Keto Menu Guide)

May 6, 2023 · ariel · Leave a Comment

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kfc keto, What’s Keto At KFC? (Keto Menu Guide)

In this menu guide, I’ll be highlighting the best keto-friendly options at KFC. I will also address any common questions asked when ordering off the KFC menu if you are on a keto diet.

In addition I’ll include a list of copycat keto kfc chicken recipes you can make at home.

From the side dishes to the grilled chicken options, there are plenty of great options for keto dieters at this incredibly popular fast food chain.

kfc keto, What’s Keto At KFC? (Keto Menu Guide)

This post may contain affiliate links. As an Amazon Associate I earnfrom qualifying purchases at no cost to you. See my Affiliate Disclosure to read my policy and more about affiliate links.

  • Kentucky Fried Chicken Keto Menu
    • Beverages
    • Dipping Sauce and Condiments
    • Sides (individual)
    • KFC Salads and Dressings
    • Sandwiches
    • Wings
    • Grilled Chicken
    • Original Chicken
    • Extra Crispy Chicken
    • Spicy Crispy Chicken
  • Common questions asked when ordering at KFC if you are on a ketogenic diet!
  • Copycat KFC Chicken Keto Recipes
    • KFC Keto Fried Chicken
    • Keto Copycat KFC Chicken Tenders
    • Keto Fried Chicken KFC (Copycat KFC Chicken Recipe)
    • Best Keto Fried Chicken
    • Low Carb KFC Chicken Copycat
    • Keto Fried Chicken (Air Fryer)
    • Low Carb Popcorn Chicken and Gravy (KFC Copycat Recipe)
    • KFC Air Fryer Fried Chicken Breast
    • Keto Fried Chicken Thighs
  • KFC Gluten Free Menu Guide
  • Other Keto Fast Food Restaurants Guides
  • Other Gluten Free Fast-Food Restaurants Guides

Kentucky Fried Chicken Keto Menu

Beverages

  • Enjoy the usual –unsweetened tea, diet sodas, and water.

Dipping Sauce and Condiments

  • Buttermilk Ranch Dipping Sauce (100 calories, 10 g fat, 2 g carbs, 0 grams of protein)
  • Colonel’s Buttery Spread (35 calories, 4 grams of fat, Zero carbs, 0 g protein)
  • Creamy Buffalo Dipping Sauce (70 calories, 7 g fat, 2 g carbs, 0 grams of protein)
  • Finger Lickin Good Sauce (130 calories, 12 grams of fat, 5 g carbs, 1 g protein)
  • Honey Mustard Dipping Sauce (120 calories, 10 g fat, 6 g carbs, 0 grams of protein)
  • Hot Sauce packet (0 calories, 0 grams of fat, Zero carbs, 0 g protein)
  • Summertime BBQ Dipping Sauce (40 calories, 0 grams of fat, 9 g carbs, 0 grams of protein)
  • Sweet N Tangy Dipping Sauce (45 calories, 0 g fat, 12 g carbs, 0 g protein)

Sides (individual)

  • Side Of Green Beans (25 calories, 0 grams of fat, 4 grams of carbs, 2 grams of fiber, 1 grams of protein) 2g Net Carbs
KFC Keto Menu Guide.
Photo credit: Insider

KFC Salads and Dressings

  • Caesar Side Salad (40 calories, 2 g fat, 2 g carbs, 1 gram of fiber, 3 g protein) 1 g net carbs
  • House Side Salad (15 calories, 0 g fat, 3 g carbs, 2 grams of fiber, 1 g protein) 1 g net carbs
  • Heinz Buttermilk Dressing (160 calories, 17 g fat, 1 gram of carbs, 0 g protein)
  • Marzetti Light Italian (15 calories, 0.5 g fat, 2 g carbs, 0 g protein)
  • Creamy Parmesan Caesar (260 calories, 26 g fat, 4 g carbs, 2 g protein)
  • Hidden Valley Fat Free Ranch (35 calories, 0 g fat, 8 g carbs, 1 g protein)

Sandwiches

  • Double Crunch, no bun (360 calories, 23 grams of fat, 17 grams of carbs, 1g fiber, 20 grams of protein) 16 grams of net carbs
  • Double Crunch + bacon and cheese, no bun (430 calories, 29 grams of fat, 17 grams of carbs, 1 gram of fiber, 25 grams of protein) 16 grams of net carbs
  • Zinger, no bun (320 calories, 21grams of fat, 10 grams of carbs, 2 grams of fiber, 22 grams of protein) 8 grams of net carbs

Wings

  • Hot Chicken Wings (70 calories, 4 g fat, 3 g carbs, 4 g protein)
kfc keto, What’s Keto At KFC? (Keto Menu Guide)
Photo credit: Food And Wine

Grilled Chicken

  • Grilled Chicken Whole Wing (70 calories, 3 grams of fat, Zero carbs, 9 grams of protein)
  • Grilled Chicken Drumstick (80 calories, 4 grams of fat, Zero carbs, 11 grams of protein)
  • Grilled Chicken Thighs (150 calories, 9 grams of fat, Zero carbs, 17 grams of protein)
  • Grilled Chicken Breast (210 calories, 7 grams of fat, Zero carbs, 38 grams of protein)

Original Chicken

  • Whole Wing (130 calories, 8 g fat, 3 grams of carbs, 10 g protein)
  • Drumstick (130 calories, 8 g fat, 4 grams of carbs, 1 gram of fiber, 12 g protein) 3 g net carbs
  • Chicken Thighs (280 calories, 19 g fat, 8 grams of carbs, 1 gram of fiber, 19 g protein) 7g net carbs
  • Breast (390 calories, 21 g fat, 11 grams of carbs, 2 grams of fiber, 39 g protein) 9 g net carbs

Extra Crispy Chicken

  • Whole Wing (170 calories, 13 grams of fat, 5 g carbs, 10 grams protein)
  • Drumstick (170 calories, 12 grams of fat, 5 g carbs, 10 grams of protein)
  • Chicken Thighs (330 calories, 23 grams of fat, 9 g carbs, 22 grams of protein)
  • Breast (530 calories, 35 grams of fat, 18 g carbs, 35 grams of protein)
  • Tender, 1 (140 calories, 7 grams of fat, 8 g carbs, 10 grams of protein)

Spicy Crispy Chicken

  • Whole Wing (120 calories, 8 g fat, 5 grams of carbs, 7 g protein)
  • Drumstick (130 calories, 8 g fat, 5 grams of carbs, 1 gram of fiber, 9 g protein) 4 grams of net carbs
  • Chicken Thighs (270 calories, 20 g fat, 10 grams of carbs, 1 gram of fiber, 13 g protein) 9 grams of net carbs
  • Breast (350 calories, 20 g fat, 11 grams of carbs, 1 gram of fiber, 30 g protein) 10 grams of net carbs

Common questions asked when ordering at KFC if you are on a ketogenic diet!

Is KFC coleslaw keto friendly?

KFC coleslaw is not fit for a low-carb diet and ketogenic diet. With 10 grams of net carbs per individual serving, KFC coleslaw can kick your body out of ketosis if not properly accounted for.kfc keto, What’s Keto At KFC? (Keto Menu Guide)

How many carbs are in KFC grilled chicken breasts?

1 serving KFC’s Grilled Chicken Breast, (3 ounces) contains 0g total carbs, 0g net carbs, 4.2g fat, 24.5g protein, and 143 calories. It’s a delicious option to order at KFC if you are on a ketogenic diet and/or low carb diet. 

Can you have a cheat day on keto and still loose weight? 

It is entirely possible to include a fast food meal on your keto diet and still loose weight.  But how drastically and how often you have a keto diet cheat is certainly going to affect your weight loss progress in the long run. 

Do KFC wings have carbs?

1 serving of KFC’s original recipe chicken wings (3 ounces) contains 6g total carbs, 5.8g net carbs, 16.2g fat, 19.9g protein, and 255 calories. It’s a good choice to order at KFC if you are on a ketogenic diet and/or low carb diet.

How many carbs are in a KFC fry?

1 serving of KFC’s Large Fries contains 67g total carbs, 61g net carbs, 21g fat, 6g protein, and 450 calories. It’s not a good option to order if you are on a ketogenic diet and/or low-carb diet.kfc keto, What’s Keto At KFC? (Keto Menu Guide)

How many carbs are in a KFC potato bowl?

1 regular order of KFC’s Famous Mashed Potatoes With Gravy Bowl contains 85.4g total carbs, 77.6g net carbs, 34.4g fat, 25.4g protein, and 734 calories. It’s not the best choice to order at KFC if you are on a ketogenic diet and/or low carb diet.

Does KFC gravy have carbs?

1 serving of KFC’s Potato u0026 Gravy contains 10g total carbs, 8.6g net carbs, 3.2g fat, 1.7g protein, and 79 calories. It’s not a good choice to order at KFC if you are on a ketogenic diet and/or low-carb diet.

Copycat KFC Chicken Keto Recipes

KFC Keto Menu Guide.

KFC Keto Fried Chicken

This KFC Keto Fried Chicken is ultra crispy and loaded with that classic crunchy Fried Chicken Crust!

Click here for the recipe!
kfc keto, What’s Keto At KFC? (Keto Menu Guide)

Keto Copycat KFC Chicken Tenders

A crispy (and keto) copycat version of KFC chicken tenders.

Click here for the recipe!
KFC Keto Menu Guide.

Keto Fried Chicken KFC (Copycat KFC Chicken Recipe)

Delicious homemade keto fried chicken recipe (copycat keto KFC recipe) with a few simple ingredients.

Oven-baked or air fryer fried chicken.

Click here for the recipe!
kfc keto, What’s Keto At KFC? (Keto Menu Guide)

Best Keto Fried Chicken

Click here for the recipe!
KFC Keto Menu Guide.

Low Carb KFC Chicken Copycat

If you’re eating healthy but craving a tub of the Colonel Sanders finest, I’ve got you covered with this 

Low Carb Copycat KFC Chicken recipe!

Click here for the recipe!
kfc keto, What’s Keto At KFC? (Keto Menu Guide)

Keto Fried Chicken (Air Fryer)

Click here for the recipe!
KFC Keto Menu Guide.

Low Carb Popcorn Chicken and Gravy (KFC Copycat Recipe)

Click here for the recipe!
kfc keto, What’s Keto At KFC? (Keto Menu Guide)

KFC Air Fryer Fried Chicken Breast

Air fryer fried chicken breast is a Kentucky Fried Chicken copycat recipe you’ll love.

Tender chicken meat with light crunchy breading outside.

Click here for the recipe!
KFC Keto Menu Guide.

Keto Fried Chicken Thighs

Click here for the recipe!

Be sure to check out my is KFC keto google web story!

KFC Gluten Free Menu Guide

In this menu guide, I’ll highlight all the gf options available at KFC.

I will also address any common questions asked when ordering gluten free at KFC.

In addition I’ll include copycat recipes you can make at home.

Click here for the KFC gluten free menu guide!
kfc keto, What’s Keto At KFC? (Keto Menu Guide)

Other Keto Fast Food Restaurants Guides

  • What’s Keto At Arby’s?
  • What’s Keto At Burger King?
  • What’s Keto At Olive Garden?
  • What’s Keto At Wendy’s?
  • What’s Keto At McDonald’s?
  • What’s Keto At Cold Stone Creamery?

Other Gluten Free Fast-Food Restaurants Guides

  • Outback Steakhouse Gluten Free Menu Guide
  • Chik Fil A Gluten Free Menu Guide
  • Pizza Hut Gluten Free Menu Guide
  • Applebees Gluten Free Menu Guide
  • Burger King Gluten Free Menu Guide
  • Wingstop Gluten Free Menu Guide

Keto Info, Keto Menu Guides

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