Arby’s, a fast-food restaurant known for "having the meats," might not be the first place that comes to mind when you're on a ketogenic diet. However, with a few smart choices and modifications, you can absolutely enjoy a keto-friendly meal at Arby's. This guide will help you navigate the menu and discover the best low-carb options available.
Understanding the Keto Diet and Eating Out
The ketogenic diet is a low-carb, high-fat eating plan designed to shift your body into a metabolic state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. To maintain this state while eating out, it's essential to be mindful of hidden carbs in buns, sauces, and sides. Focus on nutrient-dense food choices that fit within your daily carb limit.
The Golden Rule: No Buns, Wraps, or High-Carb Sides
The low-carb rule of thumb when ordering at any restaurant, including Arby's, is to remove buns, breads, wraps, fries, and other high-carb items. In other words, keep everything bunless and sauceless, and skip the high-carb sides like french fries or mozzarella sticks.
Creating Your Keto-Friendly Arby's Menu
While Arby's doesn't have an official keto menu, its highly customizable menu allows you to adjust your choices to fit your keto macros perfectly. A unique feature of this restaurant is its 'by the pound' ordering option, which lets you indulge in as much meaty goodness as you like. Here's how to create your own keto menu:
Keto-Friendly Sandwiches (Without the Bun)
The key to enjoying Arby's sandwiches on keto is to order them without the bun. You can then eat the fillings with a fork or place them on top of lettuce to create a salad. Here are some excellent options:
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- Roast Beef Swiss Melt: Calling all the roast beef ‘n cheese fans! This is Arby’s new pal on the block, with their famous roast beef, Swiss cheese, Italian seasoning, fire-roasted red and yellow peppers. Make it keto and ask for no bun and no aioli.
- Arby's Melt: This classic sandwich includes roast beef and cheddar cheese sauce. Order it without the roll and omit the French au jus sauce.
- French Dip & Swiss: This one is definitely one of Arby’s most loved sandwiches. Ask for no bun and no red ranch sauce to make it keto friendly.
- Smokehouse Brisket: This sandwich features tender, smoky brisket topped with melted smoked cheddar, shredded lettuce, tomato and mayonnaise. Ask for no bun and no Smokey BBQ Sauce.
- Italian Sub: Make sure to ask for no sub roll and no garlic aioli to keep it keto. It consists of pepperoni, genoa salami, smoked ham, red wine vinaigrette, provolone cheese, banana peppers, red onion, tomatoes and iceberg lettuce.
- Reuben Sandwich:
- Jalapeno Roast Beef Sandwich: A spicy option featuring roast beef with jalapeno peppers.
Keto-Friendly Wraps (Without the Wrap)
Similar to sandwiches, you can enjoy Arby's wraps by ordering them without the wrap.
- Chicken Bacon Ranch Wrap: This wrap is a delicious combination of roast chicken, crispy bacon, cheddar cheese, lettuce, tomatoes, and onions. Omit the wrap and honey mustard and enjoy with roast chicken, bacon, mild natural cheddar, leaf lettuce, red onions and freshly-sliced tomatoes.
- Turkey Swiss Ranch Wrap: This wrap features roast turkey, Swiss cheese, lettuce, tomatoes, onions, and mayo.
- Spicy Chicken Club Wrap: Savor a spicy wrap with roast chicken, bacon, jalapenos, lettuce, tomatoes, and onions. For all the spicy lovers! Ask for no wrap and no Parmesan Peppercorn Ranch, which has high fructose corn syrup. Here you’ll get roast chicken, bacon, leaf lettuce, red onions, tomatoes and fire-roasted diced jalapenos.
Keto-Friendly Gyros (Without the Pita and Tzatziki Sauce)
If you like Greek-inspired food, Arby's gyros can be a good keto option.
- Roast Turkey Gyro: This gyro features turkey, lettuce, onions, tomatoes, and Greek seasoning.
- Roast Beef Gyro: This gyro features roast beef, lettuce, onions, tomatoes, and Greek seasoning.
- Traditional Gyro: This Greek-inspired dish includes gyro meat, lettuce, onions, tomatoes, and Greek seasoning. You can also make it into a roast beef gyro or a roast turkey gyro. Order without pita and tzatziki sauce. This is also a nice keto option if you like Greek inspired food, especially a combination of gyro meat, shredded lettuce, red onion, tomato and Greek seasoning.
Keto-Friendly BLT (Without the Bread)
Enjoy bacon, lettuce, tomato, and mayo without the bread for a classic low-carb combination.
Keto-Friendly Salad Options
Arby's offers a few salad options that can be customized to fit your keto lifestyle.
- Roast Turkey Farmhouse Salad: This salad features roast turkey, bacon, cheddar cheese, tomatoes, and lettuce. If you’re keeping calories in check on keto, this one’s for you. It has bacon, roast turkey (or chicken!), shredded cheddar cheese, diced tomato and iceberg and leaf lettuce. If you’re okay with buttermilk ranch dressing, go ahead since it’s only 2g of carbs.
- Side Salad: This simple side salad consists of chopped lettuce, tomatoes, and cheddar cheese.
- Roast Chicken Salad: This hearty salad features roast chicken, lettuce, tomatoes, and cheddar cheese.
When ordering salads, be sure to avoid high-carb toppings like crispy chicken or breaded items, as well as sugary dressings.
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Keto-Friendly Dressing Options
When selecting a sauce or dressing for your keto meal, go for options with the lowest carb count, healthy fats, and no hidden sugars.
Keto-Friendly Sides
Arby’s has a nice selection of extra toppings to choose from. These are great if you want something small, just enough to hold you off until lunch or your next keto meal. Avoid Buffalo Chicken Sliders and the regular Chicken Sliders. If you’re craving eggs, they have a whole menu for breakfast too! Arby’s options are pretty straightforward.
Drink Options
They don’t offer many low-carb drink options. As always, be mindful of what you use for dressing, and stick to water and unsweetened iced tea for your drink.
Items to Avoid
However, there are several items which are absolute “no no’s”. Your options are quite limited here and quite frankly at any other fast food restaurant.
Tips for Ordering Keto at Arby's
- Order without the bun, wrap, or pita: This is the most important step for making your meal keto-friendly.
- Be mindful of sauces: Many sauces contain hidden sugars and carbs. Ask for sauces on the side so you can control the amount you use, or choose low-carb options.
- Load up on meat and cheese: Arby's is known for its meats, so take advantage of this and add extra portions to your meal.
- Add low-carb toppings: Customize your meal with low-carb toppings like lettuce, tomatoes, onions, and pickles.
- Check the nutrition information: If you're unsure about the carb content of a particular item, ask to see the nutrition information or check it online.
Conclusion: Enjoying Keto at Arby's
Finding a keto-friendly meal at Arby's is totally doable with some savvy ordering. Just skip the buns, watch out for high-carb sauces, and load up on the delicious meats and low-carb toppings. With these tips, you can stick to your keto goals without sacrificing flavor. Arby’s is definitely one of the best keto diet choices at fast food restaurants. Heck, even their slogan says “We have all the meats”.
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We’re big fans of making your own keto, low carb meals at home. That way you are exactly sure of what is in your food and what ingredients you use. We get it. Sometimes fast food is the only way to go. Whether you’re in a hurry, don’t feel like cooking or you’re on the road, Arby’s has one of the best low carb keto menu options.