The Low-Carb Guide to Nando's Menu
Navigating a restaurant menu while on a low-carb or ketogenic diet can be challenging, but Nando's provides several excellent options. The key is to build your meal around the high-protein main courses and pair them with low-carb sides, while being mindful of basting flavors and avoiding high-sugar extras. The core of any Nando's low-carb meal is, unsurprisingly, the chicken itself.
Chicken and Main Dishes
The flame-grilled chicken is the star of the show and your best friend on a low-carb diet. For the lowest carb count, always order your chicken "plain-ish". This means it comes without any high-sugar basting. The chicken breast is a top choice, especially the ¼ chicken breast, which offers a robust protein fix with minimal to no carbs. Other low-carb chicken options include:
- PERi-PERi Wings: These are a fantastic low-carb appetizer or main, especially when ordered "plain-ish".
- Chicken Thighs: A good source of protein and healthy fat, just remember to keep the sauce choice in mind.
- Butterfly Chicken Breast: This is a boneless chicken breast, making it an easy and satisfying low-carb meal base.
Low-Carb Friendly Sides
This is where many low-carb dieters trip up. The standard side of chips is a definite no-go. Instead, choose from the following excellent low-carb and keto-friendly alternatives:
- Mixed Leaf Side Salad: A fresh, simple, and low-carb option. Ask for the dressing on the side and use it sparingly, or opt for a simple drizzle of olive oil instead.
- Spicy Mixed Olives: An easy and flavorful appetizer or side with only around 4g of carbs per serving.
- Grilled Halloumi Cheese: A delicious and savory side that is naturally very low in carbohydrates.
- Avocado: An excellent source of healthy fats and very low in carbs, making it a perfect addition to any meal.
- Long Stem Broccoli: A simple yet nutritious green vegetable side that is low in carbs.
- Macho Peas: Made from mushy peas, these can be a good option in moderation, though they have more carbs than other green vegetable sides.
Sauces and Basting
The PERi-PERi sauces are what Nando's is famous for, and thankfully, the lower heat levels tend to be lower in carbs. Avoid the sweeter sauces and stick to the chili-based ones. For instance, the Medium PERi-PERi Sauce has a relatively low carb count per serving. However, be wary of creamy or sugary sauces like PERinaise, as these will likely be higher in hidden sugars. A good rule of thumb is to choose a dry rub or the lemon and herb basting, or simply add one of the low-carb table sauces yourself.
What to Avoid at Nando's
To ensure your meal remains low-carb, it is crucial to avoid these high-carb menu items:
- Chips (Fries)
- Spicy Rice
- Wraps, pittas, and burgers (and their buns)
- Garlic Bread
- Hummus with PERi-PERi Drizzle (high in carbs and calories)
- Sweet & Spicy Wraps or Marinades
- Desserts
Comparison: Low-Carb vs. High-Carb Nando's Meal
To illustrate the difference, here is a comparison of a typical high-carb Nando's meal versus a low-carb alternative:
| Item | High-Carb Meal | Low-Carb Meal |
|---|---|---|
| Main | Chicken Wrap with PERi-PERi | ¼ Chicken Breast, Plain-ish |
| Side 1 | Regular Chips | Mixed Leaf Side Salad (light dressing) |
| Side 2 | Garlic Bread | Spicy Mixed Olives |
| Sauce | PERinaise | Medium PERi-PERi Sauce |
| Approx. Carbs | High (80g+) | Very Low (under 10g) |
Building Your Low-Carb Nando's Meal
Here is a simple, step-by-step guide to constructing a delicious and low-carb meal at Nando's:
- Select Your Protein: Start with the basics. Choose a ¼, ½, or whole chicken (depending on your portion needs) and specify "plain-ish" to keep it as low-carb as possible. The chicken breast is an ideal choice for lean protein.
- Pick Your Basting: For flavor without the carbs, ask for Lemon and Herb basting or keep it plain. For an extra kick, a chili-based sauce from the condiment station is your best bet.
- Choose Your Sides: Swap the typical chips and rice for a mixed leaf salad, spicy olives, or grilled halloumi. Long stem broccoli is another excellent side choice.
- Add Healthy Fats: For extra richness and satiety, add a side of avocado.
- Watch the Drinks: Stick to water with a slice of fresh lime to avoid sugary soft drinks or juices.
Putting it all together
A perfect example of a balanced low-carb Nando's meal would be: a ½ chicken, plain-ish, with a side of mixed leaf salad (dressing on the side) and spicy mixed olives. You could add some grilled halloumi for extra protein and flavor, and then use the Medium PERi-PERi table sauce to taste. It is completely possible to enjoy a satisfying and flavorful meal without compromising your diet.
Conclusion
Ultimately, is Nandos good for a low-carb diet? Yes, absolutely. With a few smart substitutions and careful menu navigation, you can enjoy the signature flame-grilled PERi-PERi chicken without derailing your diet. The key is to prioritize the un-basted chicken and combine it with low-carb sides like salads, olives, and halloumi, while consciously avoiding the high-carb starches and sugary sauces. By following this guide, you can confidently enjoy a tasty, high-protein, low-carb meal at Nando's.
For specific nutrition information, including carb counts for various menu items, it's always a good idea to consult Nando's official nutrition information or trusted nutrition resources, like this reference to the carb content of their chicken breast: Carbs in Nando's Peri-Peri Flame Grilled Chicken Breast, Plain-Ish.
