Is KFC ok for a low-carb diet?

October 30, 2025 •

4 min read

While a standard bucket of fried chicken is packed with carbs, smart choices at the counter can make a difference. So, is KFC ok for a low-carb diet? The short answer is yes, if you know what to order. This guide will walk you through the low-carb and keto-friendly options available.

Quick Summary

It is possible to navigate the KFC menu on a low-carb or keto diet by focusing on grilled chicken and certain sides. The key is avoiding breading, biscuits, and many carb-heavy sauces to keep your meal in line with your dietary goals.

Key Points

Opt for Grilled Chicken: This is the safest and lowest-carb option at KFC, though availability may vary.
Remove the Breading: For fried chicken options like Original Recipe, removing the breading is crucial to drastically reduce carb count.
Choose the Right Sides: Stick to green beans or a plain side salad with low-carb dressing. Avoid mashed potatoes, biscuits, and fries.
Beware of Hidden Carbs: Sauces like BBQ and honey mustard are often high in sugar and should be avoided.
Check for Recent Changes: Some reports indicate that grilled chicken and salads may have been discontinued in certain markets, so it's wise to verify first.
Monitor Sodium Intake: Even low-carb options at KFC can be high in sodium, so consume in moderation.

The Carb Conundrum at KFC

KFC is synonymous with fried chicken, which is typically coated in a flour-based breading that is high in carbohydrates. This makes a classic fried chicken combo, complete with mashed potatoes and a biscuit, completely off-limits for anyone following a strict low-carb or ketogenic diet. However, like many fast-food chains responding to evolving consumer demands, KFC has introduced menu items that offer a workaround for carb-conscious diners. The availability of these options can vary, so a little preparation and checking with your local restaurant is always a smart move.

The Golden Rule: Skip the Breading

For a low-carb meal, the primary goal is to strip away the carbohydrate-heavy coatings. This means saying no to the famous Original Recipe and Extra Crispy chicken in its standard form. The breading is the single largest source of carbs in these items. Without the flour-based crust, the chicken itself is primarily protein and fat, fitting the macros of most low-carb plans. This leads to the most important option on the menu for low-carb diners.

Low-Carb KFC Menu Options

Focusing on un-breaded protein and select vegetable sides is the path to a low-carb meal at KFC. These menu items are your best bet:

Kentucky Grilled Chicken: This is the top contender for a low-carb meal. A single piece of grilled chicken has zero carbohydrates, making it a perfect protein source for a ketogenic diet. This was the go-to option for years, but recent reports indicate it may have been discontinued in some markets, so confirm availability before you go.
Original Recipe Chicken (Drumstick/Wing, Skin Removed): If grilled chicken isn't available, an Original Recipe drumstick or wing, with the skin and breading removed, can be a decent option. The smaller pieces have less surface area for breading, but removing the crispy crust is the most effective way to minimize carbs.
Green Beans: The individual side of green beans is a safe and low-carb choice, typically containing only a few grams of net carbs.
House Side Salad: This is a great addition, but you must ask for it without croutons and use a low-carb dressing like oil and vinegar. Creamy dressings can contain hidden sugars and carbs.

What to Avoid on a Low-Carb Diet

Many of KFC's signature menu items are high in carbs and should be avoided entirely on a low-carb plan. These include:

Biscuits: These are extremely high in carbohydrates and will immediately push you out of ketosis.
Mashed Potatoes & Gravy: A classic pairing, but mashed potatoes are starch-heavy and the gravy is also a source of carbohydrates.
Coleslaw: Despite being a vegetable, the high sugar content in the dressing makes it a less-than-ideal choice for a strict low-carb diet. While sometimes listed as a lower carb option, it’s best to be cautious.
Fries: The Secret Recipe Fries are deep-fried starches with a high carb count.
Famous Bowls and Pot Pies: These meals are built around carb-heavy components like mashed potatoes, corn, and crust, and are completely incompatible with a low-carb diet.
Sauces: Many of the dipping sauces, like BBQ and honey mustard, are loaded with sugar. Opt for hot sauce or ranch, but always check the nutritional information first.

Comparison of KFC Chicken Carb Counts

Here is a quick look at the carbohydrate content of various KFC chicken options. Note that nutritional information can vary slightly by location and piece size.


Item	Carbs (per piece)	Low-Carb Friendly?
Kentucky Grilled Chicken Breast	0g	Yes
Kentucky Grilled Chicken Thigh	0g	Yes
Original Recipe Drumstick	4g	Only with skin removed
Original Recipe Breast	11g	No
Extra Crispy Breast	18g	No
Extra Crispy Tender	8g	No

Making a Low-Carb Order a Reality

For the best results, stick to a simple, focused order. If Kentucky Grilled Chicken is an option, it's the safest bet. Pair it with a side of green beans. If you must have a fried item, choose a smaller piece like an Original Recipe drumstick and carefully remove all the breading. Some locations may offer a side salad as a substitute for carb-heavy sides, but always request no croutons and a low-carb dressing. When ordering, be polite but firm about your preferences. It's often helpful to mention that you would like the 'Kentucky Grilled Chicken' if it's available, and ask about side salad dressings. Always check the latest nutritional info from KFC directly or a reliable nutrition tracker before ordering, as menu items and recipes can change over time.

Conclusion

While KFC is not a low-carb paradise, it is possible to enjoy a meal there without derailing your diet. The strategy is clear: choose un-breaded protein sources like grilled chicken and pair them with the limited low-carb side options available. By avoiding the signature breading and high-carb sides, you can satisfy your craving for KFC's flavors while staying committed to your low-carb lifestyle. Be aware of menu changes and always confirm your options when ordering. For more on making smart fast food choices, see this guide to low-carb fast food options.

Frequently Asked Questions

No, traditional KFC fried chicken is not keto-friendly because the breading is made with flour, which is high in carbohydrates. You must choose un-breaded chicken options instead.

The Kentucky Grilled Chicken has the lowest carbohydrate count, with 0g of carbs per piece. However, its availability may be limited depending on the restaurant location.

Yes, KFC's green beans are one of the most suitable low-carb side options available, containing only a small number of carbohydrates.

While it is a vegetable, KFC's coleslaw is typically made with a sugary dressing, giving it a higher carb count than other side options. It is generally not recommended for strict low-carb diets.

Yes, but you need to customize it. Order the house or side salad without croutons and use a low-carb dressing like oil and vinegar. You can add grilled chicken for protein.

Most standard sauces like BBQ and honey mustard are too high in sugar for a low-carb diet. Hot sauce is a safer bet, but it is best to confirm nutritional information or avoid sauces altogether.

Since some locations may have removed grilled chicken from their menu, the best way to check is to call your local KFC directly or use the restaurant's mobile app or website to view the most current local menu.