Can I Eat Nando's on a Keto Diet? Yes, with Smart Choices
Eating out while on a ketogenic diet can be a minefield of hidden carbs, but Nando's stands out as a surprisingly accommodating option. Its focus on grilled chicken, a high-protein, zero-carb base, makes it an excellent foundation for a keto-friendly meal. The key to success lies in knowing how to customize your order to avoid high-sugar sauces and carb-loaded sides.
The Main Event: How to Order Your Chicken
Your primary focus should be the flame-grilled chicken. Fortunately, all their chicken mains start as a blank canvas, allowing you to control the carbs completely. The most important thing is to avoid any breaded options, such as the burgers or wraps, which come with high-carb buns or pitas.
Here are your best protein options:
- Butterfly Chicken: A juicy, boneless breast, perfect for a straightforward, high-protein meal.
- Chicken Thighs: A great option for those who want more fat in their meal, as chicken thighs have a higher fat content than breasts.
- Quarter, Half, or Whole Chicken: You can order any of these, just ensure you specify the correct basting and avoid the bread or pita that sometimes accompanies them.
Choosing Your Basting and Sauces
While the chicken is the foundation, the basting is where flavor—and hidden carbs—can be found. Most of Nando's PERi-PERi sauces are surprisingly low in carbohydrates, but some are not. It's crucial to select the right one.
Your best bets for basting are:
- Plain…ish: The lowest carb option, with no basting, just the natural flavor of the flame-grilled chicken.
- Lemon & Herb: A very low-carb choice that adds a zesty kick.
- Medium, Hot, and Extra Hot: These hotter sauces are typically low-carb and primarily rely on chili and spice for their flavor, not sugar.
Sauces to avoid include the sugary Mango & Lime and any creamy, high-carb dips like PERinaise, which contains added sugar.
The Keto-Friendly Sides You Can Order
The sides at Nando's are where you can make or break your keto meal. While rice and chips are off the table, there are several delicious and compliant options to choose from.
- Spicy Mixed Olives: A simple, flavorful, and low-carb starter or side.
- Grilled Halloumi Cheese: A fatty, salty, and satisfying side. Just be sure to ask for it without any sugary jam or sauce, which can come with the halloumi fries.
- Mixed Leaf Side Salad: A straightforward salad of mixed greens, tomato, and cucumber. Request an olive oil and vinegar dressing on the side for a healthy fat source, as some pre-mixed dressings can be high in sugar.
- Roasted Broccoli: Some locations offer this option, which is an excellent low-carb, nutrient-dense side.
- Avocado Slices: A great way to boost your healthy fat intake.
What to Avoid on a Keto Diet at Nando's
To successfully navigate the Nando's menu while staying in ketosis, it's just as important to know what to avoid as it is to know what to choose. These items are typically high in carbohydrates and will kick you out of ketosis.
- Chips (Fries): These are made from potatoes and are very high in carbs.
- Spicy Rice: A grain-based side that is not keto-compliant.
- Coleslaw: Often contains a sugary dressing, making it unsuitable for a strict keto diet.
- Macho Peas: A mix of starchy peas and other high-carb ingredients.
- Corn on the Cob: A starchy vegetable that should be avoided.
- Burgers, Wraps, and Pittas: These all come with high-carb bread products.
- PERinaise and High-Sugar Sauces: These contain added sugars that will increase your carb count.
A Typical Keto Nando's Meal
Putting it all together, a typical keto-friendly order might look something like this:
- Main: 1/2 Butterfly Chicken (with skin for extra fat), Plain…ish basting.
- Side 1: Spicy Mixed Olives.
- Side 2: Grilled Halloumi Cheese (no dip).
- Extra: Avocado Slices.
Another example for a higher fat meal:
- Main: Four Chicken Thighs, Hot basting.
- Side 1: Mixed Leaf Side Salad with olive oil and vinegar dressing.
- Side 2: Extra Grilled Halloumi.
Comparison Table: Keto-Friendly vs. Non-Keto Sides
To make your decision-making even easier, here is a quick comparison table of common Nando's sides.
| Keto-Friendly Sides | Not Keto-Friendly Sides |
|---|---|
| Spicy Mixed Olives | PERi-PERi Chips |
| Grilled Halloumi Cheese (no dip) | Spicy Rice |
| Mixed Leaf Side Salad (oil & vinegar) | Coleslaw |
| Avocado Slices | Macho Peas |
| Roasted Broccoli | Corn on the Cob |
Conclusion: Enjoying a Keto Nando's Meal
In summary, yes, you can eat nandos on a keto diet by being mindful of your choices and customizing your order. By selecting grilled chicken with a low-carb basting and pairing it with smart side options like olives, halloumi, and salads, you can enjoy a delicious and satisfying meal without compromising your dietary goals. The key is to focus on protein and healthy fats while strictly avoiding all high-carb sides and sugary sauces. A little planning goes a long way to ensure your 'cheeky Nando's' is a keto-friendly success. For more peer-to-peer tips and suggestions, check out community discussions on forums like Reddit.
