Nando’s Keto Order Guide for UK Restaurants

The ketogenic diet doesn’t mean avoiding restaurants entirely. Nando’s, with its flame-grilled chicken and vegetable sides, offers several keto-friendly options across its UK locations. This guide covers what to order, what to modify, and how to track your macros when eating at Nando’s.

Understanding Nando’s menu for keto

Nando’s macronutrient information is available on their website, showing that a standard chicken breast contains 0g carbs, while a thigh has 1g. The key is avoiding breaded items like the butterfly chicken (22g carbs) and steering clear of wraps or pittas. Even the ‘plain’ salad includes 7g carbs from carrots and dressing, so request it undressed.

Halloumi cheese (3g carbs per portion) makes a reliable side, while the grilled avocado (4g carbs) provides healthy fats. The peri-peri salt contains maltodextrin, so ask for plain sea salt instead.

Sauces and seasonings

Nando’s peri-peri sauces range from 0.5g carbs (medium) to 3g (garlic) per 25ml portion. The mango and lime sauce contains 13g carbs per portion – enough to disrupt ketosis for some people. Stick to the extra hot or lemon & herb options for minimal carb impact.

keto electrolyte supplements can help counteract the sodium loss from spicy foods if you’re sensitive to peri-peri heat.

What this means in practice

A typical keto order at Nando’s UK might include:

• 2 chicken thighs (2g carbs)
• Side of halloumi (3g carbs)
• Extra hot sauce (0.5g carbs)
• Undressed mixed leaf salad (2g carbs)

Total: 7.5g net carbs

For comparison, Tesco sells 200g packs of halloumi for £2.20, making it cheaper than Nando’s £3.95 side portion. The NHS advises limiting processed meats, but occasional Nando’s visits fit within their balanced diet guidelines.

Managing social eating

Nando’s remains popular for group meals, with 80% of UK locations offering table service. Call ahead to check if your local branch can accommodate special requests – most will grill chicken without marinade if asked. keto alcohol choices matter less here as Nando’s doesn’t serve alcohol, but beware of sugar-laden soft drinks.

Frequently asked questions

Q: Can I have Nando’s chips on keto?

A: No. Regular chips contain 40g carbs per portion. The macho peas (24g carbs) and corn on the cob (31g carbs) also exceed keto limits.

Q: Are Nando’s wings keto-friendly?

A: Yes, if unglazed. The plain wings contain 1g carbs each, but the mango & lime glazed version has 8g per wing.

Q: What’s the best drink at Nando’s for keto?

A: Still or sparkling water (0g carbs). The sugar-free soft drinks contain artificial sweeteners that may affect some people’s blood sugar.

The bottom line

Nando’s offers several viable keto options when you choose grilled proteins, high-fat sides like halloumi, and low-carb sauces. A typical meal stays under 10g net carbs with careful ordering. For frequent visitors, buying halloumi at Tesco and adding your own seasonings could save money. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
2. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90