We have the meats—this is Arby’s slogan. And indeed, they have.
Since they have the meats, it’s safe to say that their meals are keto-friendly, right?
Hold it right there.
Even though it’s a high-fat diet, please bear in mind that it’s not just about the meats.
There are other factors involved, like the amount of carbohydrate you consume, the meals’ fiber content, and many more.
Thar’s why we’re here to help you navigate Arby’s menu the keto way!
Tips on How to Eat Low Carb at Arby’s
Eating low carb at your favourite restaurant can get quite tricky. That’s why we’re sharing with you this simple ordering guide:
Hold the buns (and gyros).
You can order their sandwiches and sliders as long as you order them bunless. Additionally, it would be best if you stay away from gyros (or pita bread).
While this may seem less dangerous than buns, they contain significant amounts of carbohydrates that may kick you out of ketosis.
Say no to the sauces as well.
Sauces add flavor to your meals. However, they can add carbs too. That’s why you should avoid these as much as you can.
Ask for a lettuce wrap.
If you want something to hold the fillings with, the best option is a lettuce wrap. Not only will this help balance the flavors, but this will also give you added fiber as well.
Don’t order anything described as crispy.
What makes chicken strips and fried chicken crispy? Breading! Unfortunately, this contains carbohydrates. That’s why you should stick with cold cuts and roasted chicken instead.
If you’re on strict keto, hold the onions and tomatoes as well.
To keep your carbohydrate consumption as low as possible, you can also skip the tomatoes and onions.
Know what are your low-carb options for sandwich toppings.
If you do want sauces in your meals, make sure you choose low-carb sandwich toppings. Here are some of them:
- Red Ranch Sauce: 5g net carbs
- Arby’s Sauce: 4g net carbs
- Sauce: 4g net carbs
- Horsey Sauce: 3g net carbs
- Mayonnaise: 0 net carbs
Do check out Arby’s nutrition facts.
Arby doesn’t have a separate nutrition section on their website. The good news is you can find the nutrition facts about the meals under their description, so make sure to check it out when you order.
Choose the sides wisely.
Unfortunately, most of Arby’s sides are rich in carbohydrates. The only low-carb side dish is their side salad.
Pay attention to your condiments too.
You should also pay attention to the condiments you put on your meals. As much as possible, stick to these low-carb options—mayonnaise, ranch dipping sauce, and buffalo dipping sauce.
What are Arby’s Keto Options?
Arby’s Keto Signature Dishes
These are some of the must-try dishes at Arby’s. The good news is, you can customize these dishes to suit your ketogenic diet.
First on our list is the Arby’s Smokehouse Brisket which is made of smoked brisket, crispy onion rings, barbecue sauce, smoked Gouda cheese, and mayonnaise. It also comes with a fried side dish.
We recommend ordering this without the bun, barbecue sauce, and onion rings. Opt for a side salad instead.
You’ll only get 350 calories, 27g fat, 28g protein, and 0 net carbs when you do.
Roast Beef Gyro
Here’s another Arby’s favorite, which comes with thinly sliced roast beef flavored with authentic Greek seasonings and then topped with tomatoes, lettuce, onions, tzatziki sauce, and warm pita.
Order this without the pita wrap and tzatziki sauce. Choose side salad over fries.
An order will give you 170 calories, 10g fat, 16g protein, 1g fiber, and 3g net carbs.
Corned Beef Reuben
The corned beef Reuben is the best choice for people looking for something meaty and cheesy. It comes with corned beef, Big Eye Swiss, Sauerkraut, Tomato, Thousand Island, and Marble Rye Bread.
A sandwich will give you 680 calories, 31g fat, 37g protein, 4g fiber, and 58g net carbs.
Ditch the rye bread. If the corned beef and cheese’s flavors overwhelm you, we suggest asking the servers to wrap those in lettuce instead.
The last signature dish you can consume on the keto diet is the Loaded Italian, which is packed with the best Italian meats.
These include pit-smoked ham, salami, pepperoni, swiss cheese, lettuce, banana peppers, red onion, tomato, vinaigrette, and garlic aioli in a sub roll.
We recommend ditching the sub roll to get 480 calories, 38g fat, 25g protein, 1g fiber, and 7g net carbs.
You can even reduce the carbohydrate content to 6 grams by eliminating the red wine vinaigrette.
Arby’s Low Carb Option for Salad
Aside from their side salad, there’s only one other keto-friendly salad at Arby’s. This is no other than the Roast Chicken Entrée Salad, which includes roasted chicken strips, iceberg lettuce, shredded cheddar cheese, tomatoes, and Marzetti Buttermilk Ranch Dressing.
An order will give you 250 calories, 14g fat, 25g protein, 3g fiber, and 5g net carbs.
Arby’s Keto Beef Choices
If you love beef, you’re in for a great surprise. The low-carb beef choices at Arby’s are quite astounding.
Here are some of our recommendations:
Beef N Cheddar
This is one of the simplest sandwiches at Arby’s, but it’s one of the best as it has all the right elements—thinly sliced roast beef, cheddar sauce, red ranch sauce, and onion roll.
One serving will give you 450 calories, 20g fat, 23g protein, 2g fiber, and 43g net carbs.
While the zesty red ranch sauce adds a refreshing taste to this dish, you will have to let it go to keep it low carb. Also, don’t forget to hold the onion roll to eliminate at least 35g net carbs. (1)
If you want more protein, you can go for the double or half-pound beef n cheddar variants.
Classic Roast Beef
If you like to keep your meal simple, we suggest going for the classic roast beef. From its name, this sandwich is made up of only two ingredients—roast beef and sesame bun.
Get 360 calories, 14g fat, 23g protein, 2g fiber, and 35g net carbs. When you ditch the sesame bun, you can reduce the carbohydrate content to only 2g net carbs. (2)
Classic French Dip Sandwich
The Classic French Dip Sandwich gives you the best of many countries as it comes with roast beef, swiss cheese, French au jus sauce, and Italian roll.
This sandwich will give you 540 calories, 22g fat, 34g protein, 2g fiber, and 49g net carbs.
Ditch the Italian roll to keep this meal keto-friendly.
Fire-roasted Philly Roast Beef
Here’s a Philly cheesesteak sandwich that comes with Italian, garlicky and peppery twists. It has roast beef, roasted garlic aioli, red and yellow peppers, Italian seasoning, and Swiss cheese.
Get this without the bun to get only 430 calories, 34g fat, 27g protein, 1g fiber, and 4g net carbs. You can also hold the red and yellow bell pepper to reduce the carbohydrate content to only 3g.
Arby’s Low Carb Options for Sliders
Arby’s describe their sliders as the meatiest little sandwiches around! The great news is you can incorporate it into your keto diet by holding the bun, which contains 20g carbs. (3)
Jalapeno Roast Beef Slider
Eating keto doesn’t mean you should give up on bold flavors. The Jalapeno Roast Beef Slider is here to add flavor to your diet as it contains roast beef, swiss cheese, diced jalapeno, and slider bun.
In one sandwich, you’ll get 220 calories, 9g fat, 12g protein, 1g fiber, and 20g net carbs which will become 0 when you hold the bun.
Roast beef n Cheese Slider
This includes roast beef slices, Swiss cheese, and slider bun. Finish this to get 210 calories, 9g fat, 12g protein, 1g fiber, and 21g net carbs.
Ham and Cheese Slider
For pork lovers, the ham and cheese slider is one great choice! It’s made of pit-smoked ham, Swiss cheese, and the slider bun.
The mini sandwich contains 200 calories, 7g fat, 11g protein, 1g fiber, and 22g net carbs. Hold the bun to reduce the carbs to only 1g net carb.
For a lighter take, you’ll be happy to know that they also have a turkey mini sandwich that contains roast turkey, swiss cheese, and a bun slider.
The mini sandwich will give you 180 calories, 5g fat, 13g protein, 1g fiber, and 20g net carbs.
This is the healthiest substitute for pizza that you can ever find. It has pepperoni, salami, Swiss cheese, marinara sauce, and slider bun.
It contains 280 calories, 16g fat, 12g protein, 1g fiber, and 21g net carbs.
In addition to holding the bun, you may also want to have the marinara sauce removed as well.
Arby’s Keto Turkey and Chicken Choices
Arby’s is not just about beef—they have lighter and healthier choices too.
Here are some of them:
Classic Roast Chicken Sandwich
There are other chicken sandwiches at Arby’s. Sadly, most of those come with breaded chicken. If you’re on keto, we recommend this one as it has roast chicken, mayonnaise, tomato, lettuce, and a toasted bun.
This has 370 calories, 16g fat, 24g protein, 3g fiber, and 32g net carbs. Remove the bun to make it low carb.
Roast Chicken Swiss and Bacon Sandwich
This is a protein-packed sandwich with roast turkey, pepper bacon, red onion, leaf lettuce, parmesan peppercorn ranch dressing, and honey wheat bread.
It contains many calories—810 along with 35g fat, 45g protein, 5g fiber, and 74g net carbs.
We recommend ditching the bread and dressing to make this keto-friendly.
Roast Turkey and Swiss Wrap
Of course, you can try Arby’s wraps as they are rich in protein and fats. This one, in particular, has oven-roasted turkey strips, swiss cheese, lettuce, mayonnaise, tomato, onion, spicy brown mustard, and wrap.
You’ll get 530 calories, 25g fat, 37g protein, 3g fiber, and 39g net carbs when you finish this. Order this without the wrap and mustard so you can stick to your keto diet.
Roast Turkey Ranch and Bacon Wrap
The last dish that we have on the list is their Roast Turkey Ranch and Bacon wrap. This one has roast turkey, crispy pepper bacon, tomato, red onion, lettuce, peppercorn parmesan ranch dressing, and wrap.
You can get 630 calories, 32g fat, 44g protein, 3g fiber, and 40g net carbs. Hold the sauce and remove the wrap when you order this dish.
The Arby’s Dishes You Should Never Order When on Keto
Here are the Arby’s dishes you need to avoid if you want to stay in keto:
- Classic Crispy Chicken Sandwich
- Chicken Swiss and Bacon Sandwich
- Roast Buffalo Chicken Sandwich
- Crispy Fish Sandwich
- King’s Hawaiian Fish Deluxe Meal
- Curly Fries
- Mozzarella Stick
- Potato Cakes
- Jalapeno Bites
- White Cheddar Mac N Cheese
- Loaded Curly Fries
- Chicken Slider
- Buffalo Chicken Slider
Arby’s is the go-to restaurant for all sandwiches, meaty and satisfied feelings of your stomach.
While they offer plenty of keto options, it’s not a good idea to eat at this establishment frequently since their meals are high in calories.
If you aim to lose weight, the best thing you can do is prep your meals at home to customize your macros according to your keto needs.
If you are still looking for other restaurant’s options, here is our guide at a place filled with steaks and meats.