Keto-Friendly Chicken Options
At Nando's, the star of the show is the peri-peri chicken, and fortunately, most of it is a great fit for a ketogenic lifestyle. The key is how you order it. Always request your chicken to be grilled 'plain...ish' to ensure the lowest carbohydrate count. This means it will be prepared with minimal basting and seasoning, allowing you to control the carbs by adding your own keto-approved sauce.
- Chicken on the Bone: Opt for a quarter, half, or even a whole chicken. Choosing cuts with the skin on, like chicken thighs, can help boost your fat intake, which is essential on a keto diet.
- Butterfly Chicken: A butterflied chicken breast is another excellent, high-protein option. Just be sure to specify the 'plain...ish' preparation to avoid added sugars.
- Peri-Peri Wings: For a quick and delicious appetizer or main, peri-peri wings are a fantastic choice. Ordered 'plain...ish', they contain very few carbs.
- Chicken Tenders: The Nandino grilled chicken tenders are a solid choice for a lower-calorie, high-protein meal. Pair them with a keto side and you have a complete, healthy meal.
Navigating Sides and Appeteasers
This is where you need to be cautious. Many of Nando's popular side dishes are high in carbohydrates and will knock you out of ketosis. However, several low-carb alternatives are available that pair perfectly with the chicken.
Keto-Approved Sides:
- Spicy Mixed Olives: These are a flavorful and satisfying starter with very few carbs, clocking in at around 4g per serving.
- Mixed Green Side Salad: The base side salad is a great option. Ask for it without the high-carb dressings and use a simple oil and vinegar mix instead. Be aware that some versions, like in the UK, can have higher carb counts, so always check the nutrition info for your location.
- Grilled Halloumi Cheese: This is a great, fatty, and delicious side that is very low in carbs. When ordering the Halloumi Fries, be sure to ask for them without the sugary jam or dipping sauce.
- Long Stem Broccoli: Some locations offer long stem broccoli, which is a fantastic keto-friendly vegetable side.
- Avocado: When available, adding a side of avocado is an excellent way to increase your healthy fat intake.
Sides to Avoid:
- Chips (fries): A definite no-go due to the high carbohydrate content.
- Spicy Rice: Also very high in carbs.
- Coleslaw: While it contains some fat, the sugar content can be too high for a strict keto diet.
- Mashed Potatoes and Garlic Bread: Both are high-carb items that should be avoided.
- Corn on the Cob: Corn is a starchy vegetable and not suitable for keto.
Sauces and Bastings to Consider
Nando's sauces are the cornerstone of its flavor, but they can be a hidden source of sugar. By sticking to certain flavors, you can enjoy that signature taste without the carbs.
- Lemon & Herb: This is one of the lowest-carb basting options and a safe choice for flavor.
- Medium, Hot, and Xtra Hot: These spice levels are generally lower in sugar than the milder, fruitier options. However, moderation is key, especially if you plan to use a generous amount.
- Sauces to Avoid: The Mango & Lime flavor is typically high in sugar and should be avoided. Perinaise is also quite sugary and should be skipped, according to many keto diners.
Keto Menu Comparison Table
To help you make the right choices, here is a quick comparison of common Nando's menu items based on their suitability for a keto diet.
| Menu Item | Keto-Friendly? | Notes |
|---|---|---|
| Quarter Chicken | Yes | Order 'plain...ish' with low-carb basting. |
| Butterfly Chicken | Yes | Order 'plain...ish' with low-carb basting. |
| Peri-Peri Wings | Yes | Order 'plain...ish' with low-carb basting. |
| Mixed Green Side Salad | Yes | Request without dressing; add oil/vinegar. |
| Grilled Halloumi Cheese | Yes | Excellent low-carb, high-fat option. |
| Spicy Mixed Olives | Yes | A great, low-carb appeteaser. |
| Chips (Fries) | No | High in starchy carbs. |
| Spicy Rice | No | High in starchy carbs. |
| Coleslaw | No | Often contains added sugar. |
| Garlic Bread | No | High in carbohydrates. |
| Wraps/Pitas | No | Bread and wraps are high-carb. |
Building Your Perfect Keto Meal
Putting it all together is simple once you know the rules. A typical keto meal at Nando's would look something like this:
- Choose Your Protein: A quarter chicken breast or thigh, peri-peri wings, or butterfly chicken. Make sure to specify 'plain...ish' preparation.
- Add Your Fat/Flavor: Request low-carb basting like Lemon & Herb or Medium. Alternatively, ask for no basting and add your own keto-friendly dressing or sauce at home.
- Select Your Sides: Pick a Mixed Green Side Salad and add Grilled Halloumi or Spicy Mixed Olives. If available, opt for Long Stem Broccoli or avocado.
- Drink: Stick to water, unsweetened iced tea, or diet soda.
Pro Tips for Ordering
- Check the App/Website: Nando's often provides up-to-date nutritional information on its website or app. This is the best way to verify carb counts, as menus and options can vary slightly by location.
- Don't Be Afraid to Ask: The staff can be very helpful with special requests. Politely ask for your chicken to be cooked with minimal basting or no sauce to be applied at all.
- Bring Your Own Dressing: If you are unsure about the salad dressing, it is safest to bring a small, pre-made container of your own keto-friendly vinaigrette or ranch.
- Embrace the Heat: The hotter peri-peri sauces, such as Hot and Xtra Hot, tend to rely more on chili and less on sugar for their flavor, making them a safer bet for keto.
Conclusion
Dining out on a ketogenic diet doesn't have to be a challenge, and Nando's is a prime example of a fast-casual restaurant where you can easily find delicious, low-carb options. By focusing on grilled chicken cooked 'plain...ish', selecting green salads and high-fat sides like halloumi and olives, and being mindful of your sauce choices, you can enjoy a satisfying and flavorful meal without derailing your diet. A little preparation goes a long way in confidently navigating the menu and sticking to your keto goals. You can also explore low-carb Nando's-inspired recipes for at-home cooking, like this Low Carb Chicken Masala.
