Finding suitable meals on a keto diet while dining out can be challenging, but Nando's offers a surprising amount of flexibility for low-carb eaters. The key is to stick to the flame-grilled protein, choose your sides carefully, and be mindful of the sauces. Nando's has long been a favorite for those seeking a healthier fast-food alternative, and it adapts remarkably well to a ketogenic lifestyle with the right customizations.
The Keto-Friendly Nando's Menu
The most important aspect of a keto meal at Nando's is the grilled chicken, which is naturally low in carbs. Other items like halloumi and certain salads also offer excellent options when prepared correctly.
Main Courses: The Foundation of Your Meal
The cornerstone of any keto meal at Nando's is the chicken. The flame-grilled preparation means no carby breading, and the macros are very favorable.
- Butterfly Breast: A succulent butterfly-cut chicken breast is a fantastic choice, providing a substantial amount of protein with zero net carbs when ordered plain or with a keto-friendly sauce.
- ¼ or ½ Chicken: These classic choices are naturally keto, with the larger portion providing more protein and fat. Opt for skin-on chicken to increase fat intake, which is beneficial for keto.
- Chicken Wings (5 Wings): With just 1g net carb per serving, chicken wings are a great and flavorful option.
- Espetada (Chicken Skewers): These chicken skewers typically contain very low carbs, making them another excellent choice for your main protein.
Sauces and Bastings: Choose Wisely
The sauce is where you need to be most cautious. Thankfully, most of Nando's PERi-PERi bastings are surprisingly low in sugar.
- Keto-Friendly Sauces: Stick to the Lemon & Herb, Medium, Hot, and XX Hot PERi-PERi bastings. The Garlic PERi-PERi sauce is also typically keto-friendly.
- Sauces to Avoid: The sugary Mango & Lime basting is not keto-friendly and should be avoided. Some sources suggest being wary of PERinaise due to sugar content, so check the nutritional information if you can.
- Ordering Tip: Ask for your preferred sauce on the side so you can control the amount you use.
Keto Side Dishes: Your Best Options
While Nando's offers many classic sides, most are carb-heavy. Stick to these for a keto-compliant meal.
- Mixed Leaf Side Salad: A mixed leaf salad (with no croutons) is a safe and low-carb choice. Ask for it without the standard dressing or bring your own keto-friendly alternative.
- Grilled Halloumi Cheese: This is an excellent addition, providing healthy fats and protein with very low carbs.
- Spicy Mixed Olives: These olives are a great snack or side, providing healthy fats and flavor with minimal carbs.
- Long Stem Broccoli: When available, plain steamed broccoli is a low-carb, nutritious side.
- Roasted Veggies: The carb count can vary by location, but roasted vegetables are a good low-carb option.
Comparison Table: Standard vs. Keto Order
To illustrate the difference, here is a comparison between a typical high-carb Nando's meal and a low-carb keto-friendly alternative.
| Item | Standard Order (High Carb) | Keto-Optimized Order (Low Carb) |
|---|---|---|
| Main | Half Chicken with Medium Basting | Half Chicken with Medium Basting |
| Side 1 | PERi-PERi Chips | Grilled Halloumi |
| Side 2 | Coleslaw | Mixed Leaf Side Salad (no croutons) |
| Carb Impact | Very High (39g+ from chips, 17g+ from coleslaw) | Very Low (1g+ from halloumi, 1.6g+ from salad) |
Putting It All Together: Example Keto Meals
Here are some sample orders for a successful keto trip to Nando's:
- Meal 1: Butterfly Breast with Hot Basting, a side of Grilled Halloumi, and a Mixed Leaf Side Salad (no croutons). Drink water or diet soda.
- Meal 2: Chicken Wings with Garlic Basting, a side of Spicy Mixed Olives, and a side of Long Stem Broccoli.
- Meal 3: Quarter Chicken (Medium) and a double portion of Grilled Halloumi. Order some extra PERi-PERi sauce for dipping.
Conclusion
Don't let the keto diet prevent you from enjoying a flavorful meal out. By making simple, informed decisions, Nando's can be an excellent option. Focus on the grilled chicken, select low-carb sides like halloumi and leafy greens, and use the standard PERi-PERi sauces. With these smart choices, you can enjoy a delicious, satisfying, and keto-friendly Nando's experience. To verify specific nutritional facts for your location, you can check the restaurant's official website.
What to Avoid: High-Carb Items
For a successful keto meal, it is crucial to avoid these common menu items:
- Chips and Wedges: Both are potato-based and extremely high in carbohydrates.
- Spicy Rice: Rice is a major source of carbohydrates and is not keto-friendly.
- Coleslaw: Although some sources suggest the carbs can be budgeted, many restaurant versions are loaded with sugar, so it's safer to avoid.
- Breads: Avoid all burgers, pittas, and wraps as the bread is carb-heavy.
- Macho Peas and Corn on the Cob: Peas and corn are higher in carbs than many other vegetable options.
