Eating Keto at a Fried Chicken Takeaway
The ketogenic diet doesn’t mean giving up takeaway food entirely. With some strategic choices, you can enjoy fried chicken while maintaining ketosis. The key lies in avoiding breading and sugary sauces, focusing instead on the protein and healthy fats.
Understanding the Macros in Fried Chicken
Traditional fried chicken is coated in flour or breadcrumbs, adding unnecessary carbohydrates. A single piece of breaded chicken can contain 10-15g of carbs, quickly eating into your daily allowance. Opting for grilled or unbreaded options reduces this significantly. keto-friendly fast food options are available if you know what to ask for.
What to Order at UK Chicken Shops
Most UK fried chicken chains like KFC, Chicken Cottage, or Morley’s offer grilled chicken alternatives. At KFC, the Original Recipe chicken contains about 8-10g of carbs per piece due to the coating, while their grilled chicken has less than 1g. A quarter grilled chicken meal with a side of gravy (ask for no added sugar) and a garden salad makes a satisfying keto meal for around £6.50.
Sauces and Sides to Avoid
Many seemingly innocent condiments contain hidden sugars. KFC’s BBQ sauce has 10g of sugar per sachet, while their gravy contains modified maize starch. Stick to mayonnaise (1g carbs per serving) or ask for butter packets. Avoid fries, corn on the cob, and coleslaw with added sugar – common pitfalls at chicken takeaways.
What This Means in Practice
In winter months when takeaways are more appealing, a grilled chicken meal from your local shop can be a warming option. Tesco sells whole grilled chickens for £4, often cheaper than takeaway options. Pair with some leafy greens and a dollop of full-fat mayo for a complete keto meal under 5g net carbs.
Frequently Asked Questions
Can I eat the skin on fried chicken?
The skin itself is keto-friendly as it’s pure fat, but beware of any flour-based coatings. If the skin is crispy from frying without breading, it’s fine to eat.
What about chicken wings?
Plain wings are excellent, but avoid any sweet glazes or sticky sauces. Ask for ‘naked’ wings with blue cheese or ranch dressing on the side.
Are chicken burgers okay?
Only if you remove the bun and any sweet sauces. The patty itself is usually fine, but check for breadcrumb fillers.
The Bottom Line
With careful selection, fried chicken takeaways can fit into a ketogenic lifestyle. Focus on grilled options, skip the breading, and choose your sauces wisely. 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
- 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
- Volek JS, Phinney SD, Forsythe CE, et al. (2008). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. https://doi.org/10.1007/s11745-008-3274-2
