The Golden Rule for Low-Carb Arby's
When trying to find the least carbs at Arby's, the most important rule is to avoid the bread. Buns, wraps, and crispy breading on chicken products are the primary source of carbohydrates on the menu. Fortunately, Arby's offers a variety of protein options that can be ordered without the bun, allowing you to build a satisfying, high-protein, and low-carb meal. Most locations will happily serve the meat in a bowl or platter upon request, making it easy to enjoy a bunless sandwich or salad.
Low-Carb Main Protein Options
To build your meal, focus on the 'meat' of the matter. Here are some of the best protein options to order bunless:
- Classic Roast Beef: The star of the Arby's menu, the thinly sliced roast beef is very low in carbs on its own. A Classic Roast Beef sandwich, ordered without the bun, has a negligible carb count, making it a staple for a keto-friendly meal.
- Brisket, Steak, and Turkey: Arby's also features other smoked and roasted meats, like brisket and turkey. These are also excellent low-carb choices when served without the bread. Just be mindful of any sauces that come standard with certain sandwiches.
- Jalapeño Roast Beef Slider: This smaller portion is a perfect quick bite. Ordered without the bun, it contains just 1g net carb and offers a flavorful protein boost.
- Roast Chicken: The roasted chicken options, typically used in the Market Fresh salads, provide a clean, high-protein base for your meal. Ensure it's not the breaded, crispy chicken.
Best Low-Carb Sides at Arby's
While Arby's is known for its curly fries and other carb-heavy sides, there is one solid option for those counting carbs:
- Side Salad (no dressing, no croutons): The simple side salad, consisting of mixed greens, tomatoes, and other vegetables, is the lowest-carb side available. Order it without the croutons and choose a low-carb dressing. According to nutritional info, this can be as low as 3g net carbs without dressing.
Customizing Your Order for a Keto Meal
To keep your carb count in check, it’s not just about what you order, but how you order it. Customization is key to a successful fast-food experience on a diet. You can turn almost any of Arby's meat-based sandwiches into a keto meal by making a few simple modifications. Ask for your protein in a bowl or with extra lettuce to make a makeshift salad or lettuce wrap.
Low-Carb Condiments and Toppings
Your choice of sauce can make or break a low-carb meal. Most of Arby's signature sauces and dressings are high in sugar. Here’s what to look for:
- Mustard: Generally safe, with very few carbs. It's a great go-to for flavor.
- Mayo: Plain mayonnaise is a good source of fat with minimal carbs. Confirm the brand used to be sure it's low-sugar.
- Arby's Sauce® (sparingly): While it contains some sugar, a small amount won't completely derail your meal. Be aware of your serving size.
- Cheese: Adding Swiss or cheddar cheese is an excellent way to boost fat and flavor with very few added carbs.
- Bacon: Bacon is a keto-friendly topping that adds flavor and healthy fats to your bunless sandwich or salad.
Comparison of Arby's Menu Items
| Item | Regular Carbs (g) | Low-Carb Carbs (g) | Notes |
|---|---|---|---|
| Classic Roast Beef Sandwich | 35 | 1 (no bun, no sauce) | A staple for a reason. Great flavor. |
| Beef 'n Cheddar Classic | 45 | 4-5 (no bun, no sauce) | Be careful with the Red Ranch, which is high in sugar. |
| Half Pound Roast Beef | 35 | 1 (no bun) | A larger, more filling portion of the same delicious roast beef. |
| Roast Chicken Entree Salad | 8 (no dressing) | 5 (no dressing) | Without dressing and croutons. Ensure it's not the crispy chicken. |
What to Avoid on a Low-Carb Diet at Arby's
Some items are obvious carb bombs, while others might be surprisingly high in sugar. It's best to steer clear of these options completely:
- Fries: The famous Curly Fries and other fried potato products are extremely high in carbohydrates.
- Breads and Wraps: All buns, wraps, and gyros should be avoided. The carbs in these items are substantial and will quickly push you out of ketosis.
- Crispy Chicken: The breading on any crispy chicken is a large source of carbohydrates. Stick to roasted or grilled chicken.
- Sauces and Dressings: Be careful with sauces like Red Ranch, BBQ, and Honey Mustard, as they often contain significant amounts of sugar. Always check the nutritional information.
- Shakes and Desserts: All shakes and desserts, especially the Jamocha Shake, are loaded with sugar and carbs.
Conclusion: Your Low-Carb Arby's Strategy
Finding the lowest-carb options at Arby's is simple with the right strategy. By avoiding the obvious carb sources like buns, breading, fries, and sugary sauces, you can build a satisfying meal based on Arby's signature roasted meats. The key is customization: order your sandwich meat-only, add cheese and bacon, and pair it with a side salad (no croutons). With this approach, you can enjoy a flavorful, diet-friendly fast-food meal and remain in control of your nutrition goals. When in doubt, always refer to the official Arby's nutrition guide for the most accurate and up-to-date information on any menu item.
For more detailed nutritional information, consult the official Arby's nutrition page: Official Arby's Nutrition Guide.
