Can I Eat Peri Peri Chicken on Keto? A Comprehensive Guide

January 11, 2026 •

4 min read

Over 13 million Americans follow a keto or low-carb diet, and many crave flavor-packed dishes like peri peri chicken. The short answer is yes, you can eat peri peri chicken on keto, but success depends on making the right choices and avoiding hidden carbs in sauces and side dishes.

Quick Summary

This guide explains how to enjoy peri peri chicken while following a ketogenic diet. It details which ingredients to avoid, how to make a sugar-free marinade at home, and offers tips for ordering a low-carb version at restaurants like Nando's.

Key Points

Peri Peri Can Be Keto-Friendly: The core ingredients of chicken and chili are naturally low-carb, but store-bought sauces and glazes often contain added sugars.
Opt for Homemade Sauce: Making your own peri peri sauce with fresh chilis, garlic, lemon, and olive oil is the safest way to ensure zero added sugar.
Check Commercial Sauces: If buying bottled sauce, scrutinize the nutrition label for hidden carbs and sugars.
Choose the Right Sides: Always replace high-carb sides like fries or rice with keto alternatives such as a side salad with low-carb dressing, cauliflower rice, or roasted vegetables.
Order Carefully at Restaurants: When dining out, request plain grilled chicken and confirm that no sugary glazes or basting sauces will be used.
Focus on Protein and Healthy Fat: The chicken itself provides excellent protein, while the oils in the marinade add healthy fats crucial for a ketogenic diet.

Understanding Peri Peri Chicken and Keto Compatibility

Peri peri chicken is a delicious and spicy dish, famous for its marinade of African bird's eye chilis, citrus, garlic, and herbs. The ketogenic diet, on the other hand, is a high-fat, low-carbohydrate eating plan. The core components of peri peri chicken—the chicken and the spicy pepper-based sauce—can be a great fit for keto, provided you are mindful of preparation methods and specific sauce ingredients.

The primary concern for keto dieters lies in the sauce, as many commercial and restaurant versions add sugar or sweetening agents to balance the heat. The seasoning blend itself, typically consisting of paprika, oregano, and various chilies, is naturally low-carb. The chicken is a protein powerhouse with zero carbs, making it an excellent base. It is the sugary sauces and starchy side dishes like fries or rice that can derail ketosis.

The Carb Culprits in Non-Keto Peri Peri

Commercial Sauces: Many off-the-shelf and restaurant peri peri sauces include added sugars and sometimes thickeners, which drive up the carb count. It's crucial to check labels or ask about ingredients when ordering.
Side Dishes: Traditional pairings like fries, rice, and corn on the cob are all high in carbohydrates and must be replaced with keto-friendly alternatives. Even seemingly innocent coleslaw can be a trap if it contains a sugary dressing.
Marinade Additives: Some recipes may use honey, brown sugar, or other sweeteners to create a sticky glaze, so a homemade recipe is the safest bet.

Making Keto-Friendly Peri Peri Chicken at Home

Creating a homemade, sugar-free peri peri sauce is the most reliable way to ensure your meal is keto-compliant. The process is simple and allows for complete control over the ingredients. A classic recipe features fresh chilis, onion, garlic, lemon juice, red wine vinegar, and paprika.

Ingredients for a Homemade Keto Marinade:

Chilies: African bird's eye or Thai chilis for heat.
Aromatics: Fresh garlic cloves and red onion.
Acid: Fresh lemon juice and red wine vinegar.
Fat: Olive oil to create a paste and for frying.
Spices: Smoked paprika, oregano, and salt for flavor depth.

Steps for Preparation:

Blend all marinade ingredients into a smooth paste. Use a food processor for best results.
Score chicken pieces and coat them generously with the marinade. For maximum flavor, marinate for at least 30 minutes, or up to 24 hours.
Grill, bake, or pan-fry the chicken until fully cooked and the skin is crispy. For a crispy finish, opt for skin-on, bone-in thighs.
Serve the cooked chicken with additional keto-friendly peri peri sauce on the side if desired.

Dining Out: Ordering Keto Peri Peri Chicken

While homemade is safest, you can still enjoy peri peri chicken from certain restaurants. Nando's, for example, is known for offering nutritional information. Always clarify your order to make it keto-friendly. Here's how:

Sauce: Ask for the nutritional information on their sauces. While some may contain small amounts of sugar, they are often low in carbs. You can also request a plain grilled chicken and add your own keto-friendly hot sauce.
Sides: Always swap high-carb sides for healthier options. Ask for a side salad with a low-carb dressing, coleslaw made without sugar, or steamed vegetables. Avoid fries, rice, and bread.
Preparation: Specify no basting sauce or extra glazing that might contain sugar during the cooking process.

Keto Peri Peri Comparison: Homemade vs. Restaurant


Feature	Homemade Keto Peri Peri	Restaurant Peri Peri (e.g., Nando's)
Carb Control	Complete control; virtually zero carbs in the sauce.	Lower carbs than many fast-food options, but potential for hidden sugars. Check nutrition labels.
Ingredients	Fresh, whole ingredients; no preservatives or added sugars.	Varies by location; may contain preservatives and small amounts of sugar.
Customization	Full control over heat level, spice blend, and seasoning.	Limited customization; can choose different spice levels (mild to extra hot).
Side Dishes	Paired with guaranteed low-carb sides like cauliflower rice, broccoli slaw, or grilled vegetables.	Requires careful ordering to swap high-carb sides for keto-compliant options.
Cost	Often more budget-friendly than dining out for multiple people.	Convenient but can be more expensive per serving.

Conclusion: Savoring Peri Peri on Your Keto Journey

In summary, eating peri peri chicken on a keto diet is absolutely possible and delicious, as long as you pay close attention to the ingredients. The best and safest route is to prepare a homemade version using fresh ingredients to control the carb content. This ensures no hidden sugars find their way into your meal. However, with careful ordering and smart side choices, you can also enjoy a restaurant meal without compromising your dietary goals. By focusing on the high-protein, zero-carb chicken and the natural spices of the marinade, you can indulge in this fiery favorite and stay in ketosis. Just remember to skip the sugary glazes and starchy accompaniments in favor of keto-friendly alternatives.

Related Recipe: For another great low-carb chicken option, check out our guide on creating your own Keto Crispy Fried Chicken using unflavoured whey protein powder as a coating instead of flour.

Frequently Asked Questions

Nando's offers nutritional information online, and some plain grilled chicken options with low-carb sauces can be made keto-friendly. However, you must avoid sugary basting sauces and high-carb side dishes like fries or rice.

The carb count for commercial peri peri sauces varies greatly. Some brands, like Nando's, offer versions with minimal carbs per serving, but others add sugar and should be avoided. A homemade sauce made from fresh ingredients will have almost zero carbs.

Excellent low-carb side options include steamed broccoli, cauliflower rice, grilled asparagus, or a side salad with a vinegar-based dressing. This helps keep your total carb intake low.

Yes, but you must check the ingredients list and nutritional information carefully. Look for sauces with no added sugar or high-carb thickeners. Reading the label is non-negotiable for a store-bought version.

A great keto marinade can be made by blending fresh chilis, garlic, red onion, lemon juice, red wine vinegar, smoked paprika, oregano, and olive oil. This approach guarantees it is sugar-free.

Bone-in, skin-on chicken thighs are an excellent choice for a keto diet. The skin and dark meat add healthy fat and flavor, which is a perfect fit for a ketogenic eating plan.

Yes, besides sugar in the sauce, watch for any breading or flour coatings on chicken pieces, as these are high in carbohydrates. Also, ensure any mayonnaise in coleslaw is sugar-free.