Understanding the low carb high protein approach at Arby's
Eating out while following a specific dietary plan like low carb, high protein can be challenging, especially at fast-food restaurants. However, with the right knowledge, you can make smart choices. The key to navigating the Arby's menu is customization. The primary source of carbohydrates in many fast-food items comes from the buns, wraps, and sauces. By eliminating or modifying these components, you can significantly reduce the carb count while retaining the high protein from Arby's signature meats.
The most straightforward way to achieve a low carb, high protein meal is to simply order any of the classic sandwiches, such as the Roast Beef or Smokehouse Brisket, without the bun. The generous portions of high-quality roast beef, brisket, or chicken are the stars of the show, delivering a substantial protein boost. Accompanied by sides like a side salad instead of fries, this approach allows for a satisfying meal that aligns with your dietary goals. It is crucial to be specific when ordering to ensure sauces and other high-carb elements are excluded.
The best bunless sandwiches for your diet
Arby's offers several meat-centric sandwiches that are perfect for de-bunning. The Classic Roast Beef is a popular choice, providing a solid protein foundation. When ordered without the bun, this becomes a simple, yet effective, high-protein meal. For an even more substantial option, the Double or Half Pound Roast Beef can deliver an impressive amount of protein, ideal for those with higher daily intake goals.
Another excellent selection is the Smokehouse Brisket, which offers a smoky flavor profile. Removing the bun from this sandwich leaves you with tender brisket and a slice of cheese. Remember to omit the barbecue sauce, which can contain a significant amount of sugar and carbs. The Chicken Bacon Swiss sandwich is another viable candidate. Ordered bunless, you get a combination of chicken breast, crispy bacon, and Swiss cheese, offering a high-protein, flavorful alternative.
Salads and sides that fit the mold
Beyond the bunless sandwiches, Arby's has other menu items that can be adapted. The Roast Chicken Entree Salad is a fantastic starting point. It already comes with a generous portion of roast chicken and fresh vegetables. By ordering it without any croutons and choosing a low-carb dressing option, it becomes a perfect high-protein, low-carb meal.
For sides, the options are limited but effective. A side salad without croutons is the best choice. While some might be tempted by the curly fries, avoiding them is essential to keeping the meal low-carb. Instead, focus on the main protein source. If you’re not a fan of salads, a bunless sandwich is the way to go. For beverages, sticking to water, unsweetened iced tea, or diet sodas is recommended to avoid unnecessary sugar and carbs.
Customization is key: a step-by-step guide
To successfully order a low carb high protein meal at Arby's, follow these simple steps:
- Choose your protein: Select a meat-heavy sandwich like the Classic Roast Beef, Double Roast Beef, Smokehouse Brisket, or Roast Chicken Entree Salad.
- Request no bun or wrap: Explicitly ask for your sandwich to be served without the bread. This is the single most important step for reducing carbs.
- Hold the sauces: Specify that you want to hold any high-sugar or high-carb sauces, such as the Red Ranch or barbecue sauce.
- Consider low-carb dressings: If ordering a salad, ask for a low-carb or vinaigrette dressing on the side, and use it sparingly.
- Skip the fries: Opt for a side salad instead of a side of fries to complete your meal without the carb load.
Comparison Table: Standard vs. Low Carb Arby's Orders
This table illustrates the nutritional difference between a standard order and its customized low-carb, high-protein version, using a Classic Roast Beef sandwich as an example.
| Item | Standard (with bun and sauce) | Low-Carb (bunless, no sauce) | Key Change |
|---|---|---|---|
| Carbohydrates | ~37g | ~1g | Eliminating the bun and sauce |
| Protein | ~23g | ~16g | Protein from the roast beef |
| Calories | ~360 kcal | ~150 kcal | Removing the bun and sauce |
| Net Carbs | ~35g | ~1g | Eliminating the bun and sauce |
Note: Nutritional information is based on approximations from available data and may vary by location and time. The bunless nutritional data is estimated by subtracting the known nutritional values of the bun and standard sauces from the total.
Conclusion
Achieving a low carb high protein meal at Arby's is a matter of smart customization. By focusing on the high-quality, protein-rich meats and eliminating the carb-heavy buns, wraps, and sauces, you can create a satisfying meal that fits your diet. Whether it's a bunless Roast Beef sandwich or a chicken salad without croutons, the options are there for those willing to make simple substitutions. Fast food doesn't have to derail your nutritional goals; with a little planning, you can enjoy a delicious meal while staying on track. For more information on navigating fast food on a keto diet, resources like Hip2Keto provide valuable dining guides.
Frequently Asked Questions
Q: Can I really order a sandwich at Arby's without the bun?
A: Yes, most fast-food chains, including Arby's, are very accommodating when it comes to customizing orders. Simply ask for your sandwich to be served "bunless".
Q: What is the best protein-to-carb ratio at Arby's?
A: The best protein-to-carb ratio comes from any of the bunless roast beef sandwiches. The Classic, Double, or Half Pound roast beef options, when served without the bun, offer a very high protein count with minimal carbohydrates.
Q: Are there any low-carb sauces at Arby's?
A: Arby's standard sauces, like Red Ranch and Arby's Sauce, contain sugar and carbs. It is best to avoid them and stick to ordering your protein plain. You could ask if they have any plain mayonnaise or mustard, which are typically low in carbs.
Q: Can I have cheese on my low-carb Arby's meal?
A: Yes, cheese is a great addition to a low-carb, high-protein meal. For instance, the bunless Beef 'N Cheddar can be ordered with cheese but without the carb-heavy Red Ranch sauce.
Q: Is the Roast Chicken Entree Salad a good low-carb option?
A: Yes, the Roast Chicken Entree Salad is a great option. Make sure to order it without croutons and opt for a low-carb dressing to keep the meal compliant with your diet.
Q: What can I drink with my low-carb, high-protein meal at Arby's?
A: Stick to water, unsweetened iced tea, or diet sodas to avoid any hidden sugars and carbs in your beverage choice. Unsweetened options are always the safest bet.
Q: How many carbs are in a bunless Classic Roast Beef sandwich?
A: When ordered without the bun, a Classic Roast Beef sandwich has a negligible amount of net carbs, estimated to be around 1 gram. This is because all the carbs come from the bun itself.
External Citations
- Healthline: 12 Fast Foods You Can Eat on a Low Carb Diet
- Hip2Keto: All the Best Arby's Keto Menu Options
- Business Insider: What Nutrition Experts Would Order From Arby's for High Protein Meal
