The Core Strategy: Ditching the Bread
For many fast-food restaurants, the key to reducing carbs is to simply eliminate the bun, bread, or wrap. Arby's is no exception. Most of their signature sandwiches can be ordered 'no bun' or 'in a bowl' to drastically cut down on carbohydrates while keeping the flavorful, protein-rich fillings. This simple request transforms a high-carb sandwich into a meal centered around meat and cheese.
Bunless Sandwiches and Wraps
Arby's offers a wide array of meats, including roast beef, brisket, and turkey, that serve as excellent foundations for a low-carb meal. Here’s how to customize popular items:
- Classic Roast Beef: Order the Classic Roast Beef without the bun. It’s a straightforward, protein-packed choice with minimal carbs. For a bigger meal, get the Double Roast Beef, no bun.
- Beef 'N Cheddar: When ordering the Beef 'N Cheddar, ask for it without the bun and hold the sugary red ranch sauce. A low-carb delight can be created with the roast beef and cheddar cheese sauce.
- Smokehouse Brisket: The tender brisket is a great low-carb option. Ask for it without the bun and skip the crispy onions and sweet BBQ sauce, opting for a low-sugar alternative or mustard instead.
- Sliders: These smaller sandwiches are already lower in calories, but they still come on a bun. Ask for any of the slider options, like the Roast Beef or Jalapeño Roast Beef, without the bread.
- Gyros: The meat from the Greek or Roast Beef gyros is a viable option, but you must ask for it without the pita bread and use caution with the sauces.
Low-Carb Salad Options
For those who prefer a fork-and-knife meal, Arby's salads are an excellent alternative. Always request your salad with no croutons, and be mindful of your dressing choice.
- Roast Chicken Entree Salad: This salad features sliced roast chicken and bacon, making for a very filling and low-carb meal. Ask for it with no dressing or choose a low-sugar vinaigrette if available.
- Chopped Side Salad: This is a simple, low-carb side dish consisting of mixed greens. Order it without dressing to keep the carb count low.
Customizing Your Condiments and Sides
Sauces and sides are where hidden carbs often lurk. To keep your meal low-carb, it's crucial to customize these options.
Low-Carb Friendly Options:
- Sauces: Yellow mustard and creamy Horsey Sauce® are generally lower in carbs. However, sweet sauces like Arby's Sauce® and Red Ranch can contain significant sugar.
- Toppings: Add-ons like onions, lettuce, and tomatoes are low-carb-friendly. Some locations may offer options like extra cheese or bacon to increase flavor and fat content.
High-Carb Ingredients to Avoid:
- Breads: Buns, wraps, and pita bread should always be removed.
- Fried Items: Curly fries, mozzarella sticks, and jalapeno bites are all high-carb and should be skipped.
- Sugary Sauces: Avoid Arby's Sauce®, Red Ranch, and anything with added sugar.
- Shakes and Desserts: The Jamocha Shake, in particular, is packed with sugar and carbs.
The Nutritional Breakdown: Standard vs. Low-Carb
To illustrate the impact of simple modifications, consider this comparison table of popular Arby's menu items:
| Menu Item | Standard Meal Carbs | Low-Carb Order | Estimated Low-Carb Net Carbs | Notes |
|---|---|---|---|---|
| Classic Roast Beef Sandwich | 35g | No bun | ~1g | A straightforward choice. |
| Half Pound Roast Beef | ~35g (est.) | No bun | ~2g | A very large and filling protein-rich meal. |
| Double Beef 'N Cheddar | 45g | No bun, no red ranch | ~3g | Requesting no red ranch is key for this one. |
| Greek Gyro | High Carb | No pita | ~4g | Contains carbs from the meat and gyro seasoning. |
| Roast Chicken Entree Salad | 8g | No dressing | ~5g | The chicken and bacon provide excellent protein. |
| Side Salad | 4g | No dressing | ~3g | A simple, low-carb side. |
Note: Net carbs are calculated as total carbohydrates minus fiber. Some sauces may add hidden carbs. Always check Arby's official nutrition information for the most up-to-date figures.
Real-Life Arby's Strategy
When at the drive-thru or counter, your ordering process should be clear and concise to avoid mistakes. For example, instead of just ordering a Classic Roast Beef, say, “I'll have the Classic Roast Beef, no bun, please. And instead of fries, can I get a side salad with no dressing?” This communicates your needs clearly. Alternatively, you can ask for the ingredients in a bowl. For a bunless Half-Pound Roast Beef with cheese, you might say, “Can I get the Half-Pound Roast Beef in a bowl with melted Swiss cheese, no bun?”. The kitchen can easily accommodate these requests.
Conclusion
While Arby's is a traditional fast-food establishment, it doesn't have to be a forbidden destination for those following a low-carb diet. By focusing on the bunless protein options, customizing sauces, and choosing green salads as sides, it's possible to create a satisfying and low-carb meal. Remember, preparation is key; check the menu and nutritional facts online before you go to make an informed decision that aligns with your nutritional goals. Staying on track with your diet, even when dining out, is possible with a few simple tweaks to your order.
For the most precise and detailed nutritional information, you can always visit the official Arby's nutrition page.
