The Carb Culprit: Why Just Bare's Breaded Strips Aren't Keto
Understanding why Just Bare's lightly breaded chicken strips are not suitable for a strict ketogenic diet requires a look at their ingredients. The core issue lies in the breading, which contains carbohydrates that are off-limits for keto dieters. The key ingredients that contribute to this are wheat flour and sugar.
A ketogenic diet functions by dramatically limiting carbohydrate intake, typically to under 50 grams per day, forcing the body into a metabolic state called ketosis where it burns fat for fuel instead of glucose. A single serving of the lightly breaded Just Bare chicken strips can contain around 9-11 grams of carbohydrates, which can quickly consume a significant portion of a dieter's daily carb limit. For individuals aiming for a very low intake, even a small portion could risk kicking them out of ketosis.
Comparing Just Bare Products for Keto Dieters
Just Bare offers a variety of chicken products, but only certain types are suitable for a keto lifestyle. It is crucial to read labels carefully and distinguish between the breaded and unbreaded options.
| Product Type | Keto Friendly? | Key Ingredients | Carbs per Serving |
|---|---|---|---|
| Lightly Breaded Strips | No | Wheat flour, sugar, rice starch | ~9-11g |
| Oven Roasted Bites | Yes | Boneless skinless chicken breast, seasonings, rice flour, no wheat flour | Low carb, often 1-2g |
| Plain Chicken Breast | Yes | Chicken breast | 0g |
| Grilled Chicken Strips (some brands) | Yes | Chicken, spices | 1-4g |
Keto-Friendly Alternatives to Just Bare Strips
If you are a fan of Just Bare chicken but need a keto-friendly option, consider their unbreaded products. Their Oven Roasted Chicken Breast Bites are a much better choice, with a significantly lower carb count. Alternatively, you can always prepare your own chicken strips from scratch, which gives you complete control over the ingredients.
Here are a few ways to prepare genuinely keto chicken strips:
- Make Your Own Breading: Instead of wheat flour, use low-carb alternatives like crushed pork rinds, almond flour, or a mix of almond flour and parmesan cheese for a crispy coating.
- Use an Air Fryer: For a healthier, low-carb crunch, air fry chicken coated in keto-friendly breading. This reduces the need for large amounts of oil while still achieving a crispy texture.
- Embrace Simple Seasonings: For a zero-carb approach, simply season your plain chicken strips with herbs, spices, salt, and pepper before grilling, baking, or pan-frying in healthy fats like avocado oil.
The Importance of Reading Nutrition Labels
When shopping for pre-packaged foods on a keto diet, the number one rule is to scrutinize the nutrition label and ingredient list. Many products that seem low-carb or healthy can contain hidden sugars and starches in their seasonings and coatings. A product labeled as 'lightly breaded' or 'fully cooked' is a red flag for potential added carbs.
Common hidden ingredients to watch for:
- Wheat flour
- Rice starch
- Cornstarch
- Added sugar
Conclusion: Stick to Bare Chicken, Not Just Bare Strips
While the chicken itself is an excellent source of protein and fat for a keto diet, the lightly breaded varieties of Just Bare chicken strips are not a good fit due to their high carbohydrate content. The added wheat flour and sugar in the coating can easily push you over your daily carb limit and disrupt ketosis. For a convenient, keto-friendly option, opt for Just Bare's unbreaded Oven Roasted Bites or, for maximum control, prepare your own keto chicken strips using low-carb flour alternatives or simple seasonings. Always make a habit of checking the ingredient label to ensure a product aligns with your nutritional goals.
Visit the Just Bare Foods website to see nutritional information for their products.
