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Table of Contents
- General Rules for Eating Keto at Arby’s (and Elsewhere!)
- Keto Options at Arby’s
- Keto Toppings at Arby’s
- Sticking to Your Diet…Even at a Fast Food Restaurant
General Rules for Eating Keto at Arby’s (and Elsewhere!)
Before we jump into some of the better Arby’s low carb options out there, it might be a good idea to look at some general ways to make fast food keto-friendly. That way, if you want to try a special that’s not on the regular menu, you’ll have an idea of how to make sure it fits into your diet.
Skip the bun. It may be worth asking if any given sandwich can be made into a lettuce wrap! If not, you can always eat the meat, cheese, etc. in a bowl or small cardboard tray.
Don’t opt for fried chicken (or other fried foods). Lots of people talk about the high fat content of fried foods. But on a keto diet, it’s more the breading that you have to watch out for. Avoid breaded chicken (or fish, or vegetables). Crispy onion rings and french fries might be tempting, but they can throw you out of ketosis if you aren’t careful!
When in doubt, avoid condiments. If you’ve been on a keto diet for any length of time, you know that sugar lurks in the most unexpected places. Smokey BBQ sauce, buffalo dipping sauce, and other savory sauces have a surprising amount of sugar. It’s a good idea to look up nutrition info before you go. But if you see an unfamiliar sauce, it’s better to be safe and avoid it entirely.
If it says sugar-free, check anyway. At fast food restaurants (and even grocery stores) it’s always better to check the labels. Even if something says it’s sugar-free, it’s possible that it still has a good amount of carbohydrates!
Keto Options at Arby’s
Though there isn’t really an Arby’s low carb menu, you can make a lot of menu items at Arby’s keto with a few simple tweaks. Though we don’t have enough space for every single item, we’ve included some menu favorites and how to make them keto.
1. Roast Chicken Entree Salad: 5g net carbs
Arby’s seems to have designated this salad as the replacement for its roast turkey farmhouse salad. It’s got iceberg lettuce and leaf lettuce, diced tomatoes, shredded cheddar cheese, bacon, roast chicken, and Marzetti buttermilk ranch dressing. If you’re looking for something that’s filling and keto-friendly (it only has 5g net carbs) without any adjustments, this is a great option!
Nutrition info: 250 calories, 14g fat, 8g carbs, 3g fiber, 25g protein
2. Roasted Turkey and Swiss Wrap: 3g net carbs
For this one, skip both the wrap and the honey mustard dressing it comes with. Even without honey mustard, it still gets a decent amount of flavor from the red onion, lettuce, tomato, and of course Swiss cheese. If you want to add a little bit of a kick, add horsey sauce or any of the keto-approved sauces and toppings we mentioned below!
Nutrition info: 280 calories, 19g fat, 25g protein, 4g carbs, 1g fiber
3. Fire-Roasted Philly Roast Beef: 4g net carbs
For the below nutrition facts to be accurate, you’ll need to order this one with no bun and no garlic aioli. But that doesn’t really take away from this sandwich’s character. The Italian seasoning still adds flavor, as do the roasted red and yellow peppers.
You can also opt for the classic roast beef, a much simpler version. This one has 150 calories, 10g fat, 16g protein, 1g carbs, 0g fiber. So it only has one net carb. Or if you feel like supersizing, the half-pound roast beef or the double roast beef are worth considering!
Nutrition info: 430 calories, 34g fat, 27g protein, 5g carbs, 1g fiber
4. Classic Beef n Cheddar: 3g net carbs
If you want a true Arby’s favorite, this is a great option. Just make sure you skip the red ranch sauce and the bun!
You can also upgrade half-pound beef n cheddar. As you likely gathered from the name, the half-pound beef n cheddar is simply a larger version of the classic beef n cheddar. (If you’re just looking for a small snack, you might want to try the beef n cheddar slider mentioned below).
Nutrition info: 180 calories, 12g fat, 16g protein, 3g carbs, 0g fiber
5. Corned Beef Reuben: 3g net carbs
If you skip the sauerkraut and the Thousand Island dressing (and of course the bread), this corned beef Reuben makes a great keto meal or snack. Arby’s is one of the only fast food places that offer corned beef, so it’s a real find if you’re a fan.
Nutrition info: 220 calories, 12g fat, 24g protein, 4g carbs, 1g fiber
6. Greek Gyro: 3g net carbs
If you want a break from the usual fast-food fare, the gyro is a memorable choice. Without the pita bread or tzatziki sauce, it’s surprisingly low in carbohydrates. Lettuce and tomato really help to bring out the spices in the meat.
You can get this one as a roast beef gyro or roast turkey gyro. If you’re trying to increase your fat intake, the roast beef gyro is the better choice.
Nutrition info: 170 calories, 10g fat, 16g protein, 4g carbs, 1g fiber
7. Jalapeno Bacon Ranch Chicken Wrap: 4g net carbs
If you’re craving a bacon sandwich or bacon wrap, this one is a satisfying and keto-friendly pick with only 4g net carbs. Order it with no wrap and no ranch dressing. The peppers and onions will still give it plenty of flavor!
Nutrition info: 296 calories, 16g fat, 32g protein, 6g carbs, 2g fiber
8. Smokehouse Brisket: 0g net carbs
For barbecue aficionados, smoked brisket is an especially delicious choice. The Smokehouse Brisket sandwich is a great keto choice as long as you order it without smokey bbq sauce, onion strings, or the bun. Luckily, the flavor of the brisket is enough to carry the meal.
Nutrition info: 350 calories, 27g fat, 28g protein, 0g carbs, 0g fiber
If you just want a snack, sliders are a great option. Make sure you avoid the chicken sliders, as they are breaded and fried. If you order any of the following sliders without the bun (and the pizza slider without the marinara), here are the nutrition facts:
- Roast Beef n Cheese Slider (1g net carbs): 115 calories, 9g fat, 9g protein, 1g carbs, 0g fiber
- Ham n Cheese Slider (2g net carbs): 100 calories, 6g fat, 9g protein, 2g carbs, 0g fiber
- Pizza Slider (1g net carbs): 166 calories, 13.5g fat, 9g protein, 2g total carbs, 1g fiber
- Jalapeno Roast Beef Slider (1g net carbs): 110 calories, 7g fat, 9g protein, 1g carbs, 0g fiber
- Roasted Turkey Slider (1g net carbs): 70 calories, 3.5g fat, 10g protein, 1g carbs, 0g fiber
10. Loaded Italian: 7g net carbs
The Loaded Italian is a little higher in carbs than many other choices. But if you make sure you don’t order the bun or roasted garlic aioli, it’s still pretty low in carbs. It includes pepperoni, Swiss cheese, Genoa salami, pit-smoked ham, red onions, tomatoes, shredded lettuce, and red wine vinaigrette. If you like sandwiches with a variety of meats, this is a deli-style choice you’re sure to love.
Nutrition info: 480 calories, 38g fat, 25g protein, 8g carbs, 1g fiber
11. French Dip & Swiss: 2g net carbs
The French Dip & Swiss sandwich comes with French au jus sauce. But if you forgo the sauce and the bun, it actually ends up being one of the lower-carb options on the list. Skipping the au jus doesn’t mean it needs to be flavorless, though. If you haven’t already, you can check out our list of keto-friendly Arby’s sauces below.
Of course, like with most Arby’s sandwiches, you can upgrade to the half-pound French Dip & Swiss if you’re feeling extra hungry or just need some extra protein and fat on any given day.
Nutrition info: 290 calories, 19g fat, 27g protein, 2g carbs, 0g fiber
12. Chicken Club Wrap: 4g net carbs
For this one, don’t order the honey mustard sauce or the wrap. But even without these, the Chicken Club Wrap has no shortage of flavor. It includes bacon, cheddar cheese, lettuce, tomato, and red onions. You can always ask for some jalapenos if you want a bit of extra kick.
If you like club wraps but would prefer roast turkey, you might want to take a look at the Grand Turkey Club as well.
Nutrition info: 310 calories, 17g fat, 35g protein, 6g carbs, 2g fiber
If you haven’t been to Arby’s in a while or just aren’t really sure what you want to order, this video explores some of the Arby’s keto options you can choose from!
Keto Toppings at Arby’s
As you saw above, the makeshift keto Arby’s menu involves skipping a lot of delicious sauces. And while it might be disappointing to miss out on honey mustard or your favorite bbq sauce, the good news is that there are several sauces you can still enjoy while eating low carb at Arby’s. Here they are:
- Buttermilk ranch dressing (2g net carbs): 210 calories, 22g fat, 0g protein, 2g carbs, 0g fiber
- Cheddar cheese sauce (2g net carbs): 25 calories, 2g fat, 0g protein, 2g carbs, 0g fiber
- Arby’s sauce (3g net carbs): 15 calories, 0g fat, 0g protein, 3g carbs, 0g fiber
- Light Italian dressing (2g net carbs): 20 calories, 1g fat, 0g protein, 2g carbs, 0g fiber
- Balsamic vinaigrette dressing (5g net carbs): 130 calories, 12g fat, 0g protein, 5g carbs, 0g fiber
- Horsey sauce (3g net carbs): 60 calories, 5g fat, 0g protein, 3g carbs, 0g fiber
And here are some of the toppings you can add on without adding carbs:
- Swiss cheese (0g net carbs): 40 calories, 3g fat, 3g protein, 0g carbs, 0g fiber
- Smoked gouda cheese (0g net carbs): 70 calories, 6g fat, 5g protein, 0g carbs, 0g fiber
- Natural cheddar cheese (0g net carbs): 80 calories, 6g fat, 5g protein, 0g carbs, 0g fiber
- Pepper bacon (1g net carbs): 70 calories, 5g fat, 5g protein, 1g carbs, 0g fiber
- Tomato (2g net carbs): 5 calories, 0g fat, 0g protein, 2g carbs, 0g fiber
- Leaf lettuce (0g net carbs): 0 calories, 0g fat, 0g protein, 0g carbs, 0g fiber
- Jalapenos (0g net carbs): 0 calories, 0g fat, 0g protein, 0g carbs, 0g fiber
- Red onion (0g net carbs): 0 calories, 0g fat, 0g protein, 0g carbs, 0g fiber
It’s worth noting that these calorie values apply to a single serving of each topping. Some toppings, especially vegetables, do have some amount of carbohydrate. If you eat enough, it won’t be as low-carb as you’d think.
While it’s not really a topping, the side salad served at Arby’s is a great choice for mixing up your meal. The side salad itself has only 3g net carbs, and you can use the meat and cheese of the sandwich as a salad topping. Ranch dressing or balsamic vinaigrette dressing are two good dressings to choose, but you can always opt for a side salad without dressing. As always, be sure to read the nutrition facts on any dressing!
Sticking to Your Diet…Even at a Fast Food Restaurant
As you know, there isn’t exactly an Arby’s keto menu. But as you’ve seen here, with a few simple tricks, you can still get the famous Arby’s taste with as little as 2g net carbs. Whether you just want a classic roast beef sandwich or are craving a fresh roast chicken salad, the answer to “what can you eat at Arby’s on keto diet” is “plenty!”
Still have some questions about keto-friendly items on the Arby’s menu? Here are some answers:
What can you eat at Arby’s on the keto diet?
Since this restaurant is known for having a range of meats, the Arby’s keto options are vast. In most cases, if you choose a sandwich without the bun and without high-carb sauces, you can still get a satisfying meal. You also can order a side salad and place the meat and cheese on top of that, too.
Does Arby’s have keto meals?
Not necessarily; the only true keto meal is probably the roast chicken entree salad. But by omitting the bun and any high-carb add-ons, you can make almost any meal at Arby’s keto.
What is low in carbs at Arby’s?
Arby’s offers an entree salad and side salad options. You also can order sandwich options without the bun for a low-carb treat.
How many carbs in an Arby’s beef and cheddar with no bun?
This roast beef n cheese sandwich is one of the most-loved sandwiches. If you order the beef n cheddar with no bun and no red ranch sauce, the total carbs (as well as net carbs) only add up to 3g.