Keto at Zaxby’s: What to Order + Full Macro Breakdown
If you thought eating Keto at Zaxby’s was impossible, think again!
This southern-based chain is known for it’s crispy chicken fingers and delectable dipping sauces. While these foods may not typically be associated with the ketogenic diet, I was shocked to discover the amount of low carb meal options available.
I’d like to personally thank a couple of my dearest friends, Justin and Fletcher, for introducing me to this fast food gem. It has quickly become a favorite and ultimate guilty pleasure of mine.
Overview: Keto at Zaxby’sAvoid the obvious carb sources — Texas toast, buns, crinkle cut fries, and sugary sauces.Despite being breaded and fried, the chicken fingers at Zaxby’s aren’t super high in carbs. The boneless wings are a separate story — they’re loaded with carbohydrates.Some locations may let you order the chicken fingers without breading. This information isn’t listed on the website, but it may be a good option if you want to keep your carbs super low.Amp up your chicken fingers by ordering them tossed in buffalo sauce. This adds a negligible amount of calories, but a ton of flavor! It’s even better paired with ranch to dip.The side/appetizer options are somewhat unique at Zaxby’s. In addition to celery sticks, where else can you get buffalo chicken dip or chicken salad in a drive-thru?What fast food can I eat on a Keto diet?
The beauty of a ketogenic diet is that you can make it work just about anywhere. Some of my favorite Keto fast food meals include:
Through the years, I’ve compiled a collection of eating out guides for some of my favorite spots. This makes it super easy to reference and helps me make a smart choice on the go. The list can be found at the bottom of this post.
Salads
Nutrition information for all salads do not include dressing unless otherwise noted.
Garden SaladsGarden House Zalad, no Texas toast or fried onions
(170 calories, 11g fat, 7g carbs, 3g fiber, 9g protein) 4g NETGarden Cobb Zalad, no Texas toast or fried onions
(290 calories, 19g fat, 8g carbs, 3g fiber, 19g protein) 5g NETGarden Caesar Zalad /w dressing, no croutons
(170 calories, 9g fat, 5g carbs, 2g fiber, 15g protein) 3g NETGrilled Chicken SaladsGrilled Caesar Zalad /w dressing, no croutons
(330 calories, 13g fat, 7g carbs, 2g fiber, 46g protein) 5g NETGrilled House Zalad, no Texas toast or fried onions
(330 calories, 15g fat, 9g carbs, 3g fiber, 40g protein) 6g NETGrilled Cobb Zalad, no Texas toast or fried onions
(450 calories, 22g fat, 10g carbs, 3g fiber, 50g protein) 7g NET
Fried Chicken SaladsFried Caesar Zalad /w dressing, no croutons
(470 calories, 23g fat, 15g carbs, 4g fiber, 49g protein) 11g NETFried House Zalad, no Texas toast or fried onions
(470 calories, 25g fat, 17g carbs, 5g fiber, 43g protein) 12g NETFried Cobb Zalad, no Texas toast or fried onions
(590 calories, 33g fat, 18g carbs, 3g fiber, 53g protein) 15g NETBlue Chicken Salads
What are ‘blue’ salads? Simply put, they include blue cheese in the mix.
Garden Blue Zalad, no Texas toast or fried onions
(140 calories, 10g fat, 6g carbs, 4g fiber, 8g protein) 2g NETBlackened Blue Zalad, no Texas toast or fried onions
(460 calories, 14g fat, 8g carbs, 4g fiber, 40g protein) 4g NETBuffalo Blue Zalad, no Texas toast or fried onions
(460 calories, 24g fat, 19g carbs, 6g fiber, 42g protein) 13g NETSide SaladsSide Salad, no dressing
(15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2g NETCaesar Side Salad, no croutons or dressing
(100 calories, 6.5g fat, 4g carbs, 1g fiber, 8g protein) 3g NETSalad DressingsCaesar
(90 calories, 8g fat, 2g carbs, 2g protein)Ranch
(160 calories, 16g fat, 2g carbs, 1g protein)Blue Cheese
(180 calories, 19g fat, 2g carbs, 1g protein)Thousand Island
(230 calories, 24g fat, 3g carbs, 0g protein)Lite Ranch
(90 calories, 8g fat, 3g carbs, 1g protein)Mediterranean
(140 calories, 14g fat, 4g carbs, 1g fiber, 0g protein) 3g NETHoney Mustard
(150 calories, 13g fat, 6g carbs, 0g protein)Lite Vinaigrette
(35 calories, 0g fat, 8g carbs, 0g protein)Honey French
(150 calories, 12g fat, 9g carbs, 0g protein)Sandwiches
There are plenty of bunless sandwich options as well!
Chicken Salad Sandwich, no bread
(440 calories, 40g fat, 5g carbs, 1g fiber, 15g protein) 4g NETCajun Club Sandwich, no bun
(410 calories, 24g fat, 5g carbs, 42g protein)Chicken Finger Sandwich, no bun
(270 calories, 13g fat, 9g carbs, 2g fiber, 31g protein) 7g NETChicken Finger Sandwich, no bun or Zax sauce
(300 calories, 14g fat, 11g carbs, 2g fiber, 34g protein) 9g NETSouthern T.L.C. Sandwich, no bun
(450 calories, 33.5g fat, 10g carbs, 28g protein)Zaxby’s Club Sandwich, no bread
(620 calories, 45g fat, 13g carbs, 2g fiber, 43g protein) 11g NETKickin Chicken Sandwich, no bread
(450 calories, 27g fat, 14g carbs, 2g fiber, 35g protein) 12g NETSouthern Sweet & Smoky Sandwich, no bun
(420 calories, 29.5g fat, 14g carbs, 28g protein) 14g NETChicken Fingers
The chicken fingers are breaded and fried. As mentioned earlier, some locations may let you order them fried without breading for an even lower carb count. Unfortunately, I don’t have the nutritional information for those.
Chicken Finger, 1 piece
(100 calories, 5g fat, 3g carbs, 1g fiber, 11g protein) 2g NETChicken Fingers, 4 piece
(400 calories, 19g fat, 14g carbs, 3g fiber, 45g protein) 11g NETChicken Fingers, 5 piece
(500 calories, 23g fat, 17g carbs, 3g fiber, 56g protein) 14g NETChicken Fingers, 6 piece
(600 calories, 33g fat, 24g carbs, 5g fiber, 56g protein) 19g NET
Buffalo Chicken FingersBuffalo Chicken Finger, 1 piece
(100 calories, 5g fat, 3g carbs, 1g fiber, 11g protein) 2g NETBuffalo Chicken Fingers, 4 piece
(400 calories, 19g fat, 14g carbs, 3g fiber, 45g protein) 11g NETBuffalo Chicken Fingers, 5 piece
(500 calories, 23g fat, 17g carbs, 3g fiber, 56g protein) 14g NETBuffalo Chicken Fingers, 6 piece
(600 calories, 33g fat, 24g carbs, 5g fiber, 56g protein) 19g NETTraditional Wings
For low carb wing options, stick with the traditional wings only.
Traditional Wings, 5 + no sauce
(290 calories, 19g fat, 0g carbs, 30g protein)Traditional Wings, 10 + no sauce
(580 calories, 38g fat, 0g carbs, 60g protein)Traditional Wings, 20 + no sauce
(1160 calories, 76g fat, 0g carbs, 120g protein)
The boneless wings are loaded with extra carbohydrates. In other words, they aren’t a great choice for Keto.
Sides
I highly recommend the buffalo chicken dip if you can fit it into your macros. It’s so delicious!
Chicken Salad
(230 calories, 17g fat, 3g carbs, 1g fiber, 15g protein) 2g NETCelery, side
(10 calories, 0g fat, 2g carbs, 0g protein)Side Salad, no dressing
(15 calories, 0g fat, 4g carbs, 2g fiber, 1g protein) 2g NETCaesar Side Salad, no croutons or dressing
(100 calories, 6.5g fat, 4g carbs, 1g fiber, 8g protein) 3g NETCelery, side + ranch dip
(200 calories, 20g fat, 4g carbs, 2g protein)Celery, basket
(20 calories, 0g fat, 4g carbs, 0g protein)Celery, basket + ranch dip
(400 calories, 40g fat, 8g carbs, 2g fiber, 3g protein) 6g NETColeslaw
(140 calories, 10g fat, 13g carbs, 2g fiber, 1g protein) 11g NETBuffalo Chicken Dip
(330 calories, 26g fat, 9g carbs, 2g fiber, 14g protein) 7g NET
Dipping Sauces
Ranch is your best bet for dipping sauces at Zaxby’s because the other sauces have quite a bit more sugar.
Ranch
(190 calories, 20g fat, 2g carbs, 1g protein)Zestable
(190 calories, 19g fat, 5g carbs, 1g protein)Zax Sauce
(180 calories, 18g fat, 5g carbs, 1g protein)Honey Mustard Sauce
(160 calories, 13g fat, 11g carbs, 2g fiber, 1g protein) 9g NET
Source: Zaxby’s
What is your favorite Keto meal at Zaxby’s? Comment below!
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