One of the most complex parts of keto is finding a drive-thru restaurant that you can hit up when you are starving and need a quick meal. Keto’ers often ask what the best places are and if Arby’s has any low carb options.
The answer is YES. You can stop at your local Arby’s to grab a bite to eat when you are in a bind. Just be very careful when making your selection. Even items considered to be “healthier” are still loaded with carbs.
So, what can you have at Arby’s? Is the classic roast beef even an option? For that answer and more, check out the article below.
Low Carb Options From Arby’s
Like most fast food restaurants, the items available that are keto approved at Arby’s are few and far between. Their most famous items, such as the classic roast beef, roast beef and cheddar, and curly fries, are out of the question.
Why? Let’s take a peek at the nutritional value of each.
- Classic Roast Beef- 37 g of carb, 13 g of fat, 23 g of protein
- Curly Fries (snack size)- 29 g of carbs, 13 g of fat, 3 g of protein
- Classic Roast Beef and Cheddar– 45 g of carbs, 20 g of fat, 23 g of protein
There is no option above that would fit your low carb diet. But there are some items that you can still enjoy.
- Roasted Chicken Salad- 8 g of carbs, 14 g of fat, 25 g of protein
- Chicken Tenders/ kids menu (Without sauce)– 19 g of carbs, 15g of protein
- Roast Beef Slider or Jalapino slider– 16g of carbs, 7 g of fat, 10 g of protein
- ½ Smokehouse Brisket– 21 g of carbs, 11 g of fat, 36 g of protein
Why Does Arby’s Food Have So Many Carbs?
The easiest way to create delicious food on the go is by packing protein into an easy carb filled package. Breads, wraps, and buns are all loaded with carbohydrates, which makes these meals terrible for your health.
To top it off, breading that coats the chicken options and various sauces and condiments also up the ante.
Ways to Avoid Carbs But Enjoy the Roast Beef
Just because the buns and breads are a recipe for disaster on keto, doesn’t mean you have to forgo the sandwich altogether. You can easily still enjoy the beef and cheddar combo or the various sandwiches and wraps simply by removing the bread.
That’s right; you can easily fit the “guts” of these menu items if you remove the carb heavy half. So order that classic beef and cheddar; in fact, go for the double, but ditch the bun. You can even keep a small amount of Arby’s sauce for an added bonus.
Every packet of Arby sauce contains 3 g of carbs. While you shouldn’t overdo it, one pack can add the flavor you want without disturbing your state of ketosis.
Other sauces to try include,
- Buttermilk Ranch Dressing (22g of fat; 0g of protein, 2g of carbs)
- Horsey Sauce (5g of fat, 0g protein, 3g of carbs)
- Light Italian Dressing (1g fat, 0g protein, 2g of carbs)
- Balsamic Vinaigrette Dressing (12g of fat, 0g of protein, 5g of carbs)
- Cheddar Cheese Sauce (2g of fat; 0g of protein, 2g of carbs)
What About Smaller Portions?
While eating smaller portions of an Arby’s meal can reduce the carbs you eat, it doesn’t mean it’s a good idea.
Only eating a small amount of anything can be tricky because you risk not feeling full and experiencing cravings. If you decide to go this route, load up on low carb- high protein and low carb- high fiber foods. This will help keep you full and fuel you for the day.
Can You Eat Low Carb at Arby’s?
Yes. There are a few great low carb options on the Arby’s menu. These include salads, chicken tenders, and sliders. You can also enjoy any sandwich or wrap if you remove the bread.
Can You Eat the Famous Classic Arby’s Roast Beef Sandwich on Keto?
Unfortunately, you cannot eat a classic roast beef while following the ketogenic diet. One sandwich has 37 grams of carbs, which can kick you out of ketosis.
Can You Have Arby’s Fries on Keto?
Technically, a “snack sized” fry can fit into the keto diet. However, it doesn’t give you much wiggle room for the rest of the day as this item has 29 g of carbs.