We recently got a Popeye’s Chicken where I live, and it is famous for its amazing, mouth-watering chicken so I thought I’d check out what the nutrition was like. Obviously, if you are going to a fast-food restaurant, your priority for that meal is not nutrition. But can it be keto-friendly? I mean, chicken can be keto-friendly, so I had hope Bill, and I would be eating keto at Popeye’s Chicken.
We Won’t be Eating Keto at Popeye’s Chicken with Their Batter
Unfortunately, the batter for Popeye’s chicken is not keto-friendly. Like, not at all. It’s made of buttermilk, spices, flour and cornstarch. Could it be any less keto-friendly? I’ve never been a fan of buttermilk, so I looked up the information on it. One cup of buttermilk here in Canada has 12 grams of sugar in it! So, that’s out. And we know that flour and cornstarch are carbs and a no-go on keto. At this point, I’m wondering if even the spices in the batter have sugar added to make them carb heavy!
Once I had this information, it was not a surprise to me that their chicken is very carb-heavy. A whole wing has 7 net carbs in it. A chicken leg has 4 net carbs. A chicken thigh has 6 net carbs. Chicken breast has 14 net grams of carbs. And the tenders? Three pieces of chicken tenders have 45 net grams of carbs. That’s over 2 days’ worth of carbs in one sitting – without any sides! The nuggets have a few less than that with 6 of them netting you 21 grams of carbs.
Let’s Try the Seafood
So, then I looked at the seafood. I mean, sure, you go to Popeye’s for chicken, but maybe their seafood options would work in a pinch? Nope. ¼ pound of popcorn shrimp has 25 grams of net carbs. 3 pieces of the Cajun fish fillet have 35 net grams of carbs. 2 pieces of their catfish has 26 net grams of carbs.
How about their chicken sandwiches? According to Carb Manager, a Popeye’s original chicken sandwich with no bun and no pickles has 10 grams of net carbs. So, that’s half your carbs for the day. The decision is yours, friends. Make good choices.
The Blackened Option Could Have You Eating Keto at Popeye’s Chicken
Now, apparently there is an option to have blackened chicken tenders that may or may not be on the regular menu at Popeye’s. They did have these listed in their nutritional information and they come in at only 2 net grams of carbs for 3 pieces. The reviews I’ve heard about them vary. I mean, if you go to Popeye’s expecting their crispy chicken and end up with a chicken tender with no batter on them, it’s going to be a bit disappointing. But at least it’s an option.
For sides, Popeye’s does have green beans available. A regular portion of these has 5 net grams of carbs. There are also a couple of dipping sauces that you could choose. The blackened ranch sauce (which sounds like it would go well with the blackened chicken tenders) has 2 net grams of carbs in a serving. The buttermilk ranch sauce has 3 net grams of carbs. It you like tartar sauce, you could pair that with your chicken tenders for only 1 net gram of carbs.
Not a Slight on Popeye’s
This is not a post to dis Popeye’s. They never claimed to be the healthy choice for hungry customers. Before I was on keto, I would have tried their chicken and been very happy to do so. Just like I ate KFC and ice cream at Dairy Queen. But if you want to remain on keto, this is not a great option for the lunchtime rush.
If your friends are heading here, they do have an option that can keep you on track, but I can’t imagine you’ll enjoy with your meal when you see what they are eating. Unless you’re really stuck or you want a meal that is off-plan and will likely set you back from your journey, I’d give Popeye’s a pass.
Wendy
