Best Arby's Keto Options & Ordering Guide

This ultimate guide to ordering keto at Arby's explores the best low-carb options on the menu, complete with nutritional breakdowns and macro counts. We'll also share insider tips for customizing your order to maximize flavor while minimizing carbs.

This fast-food restaurant stands out in the fast-food landscape with its surprisingly keto-friendly offerings. A unique feature of this restaurant is its 'by the pound' ordering option, which lets you indulge in as much meaty goodness as you like. The highly customizable menu allows you to adjust your choices to fit your keto macros perfectly. Join us as we explore the best keto options at Arby's and learn how to make the most of your dining experience!

How to Order Keto at Arby's

The ketogenic diet is a low-carb, high-fat eating plan that aims to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbs. At restaurants like Arby's, be mindful of hidden carbs in buns, sauces, and sides, and focus on nutrient-dense food choices to stay within your daily carb limit. Depending on how strict you are with your macros and carb count, the daily carb limit is usually 20-50g net carbs.

1. Skip the bun

When ordering sandwiches or meals, simply ask for your meal without the bun. They are happy to accommodate this request and may even wrap your sandwich in lettuce for an extra crunch.

2. Pick keto-friendly side dishes

Instead of traditional high-carb sides like fries or onion rings, opt for keto-friendly toppings and additions to your meal, like shredded cheddar cheese, banana peppers, red onion, tomato, and lettuce.

3. Choose the best sauce for keto

When selecting a sauce for your keto meal, go for options with the lowest carb count, healthy fats, and no hidden sugars. Some keto-friendly sauces include buttermilk ranch dressing, buffalo dipping sauce, light Italian dressing, and mayonnaise.

4. Choose low-carb drinks

They don’t offer many low-carb drink options. However, you can ask for unsweetened iced tea and add your own keto-friendly sweeteners, such as stevia or monk fruit, to align with your keto goals.

Arby's Keto Menu

While Arby's doesn't have an official keto menu, you can still enjoy many of their offerings by making a few simple modifications. Always remember to order your meal without the bun, wrap, or high-carb sauces and dressings. Here are some of the best keto options at this place, along with their nutritional information and extra tips to keep your meal low-carb.

Sandwiches

Here are your top keto-friendly sandwich options, modified for your low-carb lifestyle.

1. Fire-roasted Philly Roast Beef (no bun, no garlic aioli)

This tasty sandwich features roast beef, Swiss cheese, Italian seasoning, and fire-roasted peppers. To keep it keto-friendly, ask for no bun and no garlic aioli.

2. Classic Roast Beef (no bun, no red sauce)

Enjoy Arby's signature roast beef without the bun and red sauce for a simple, low-carb meal.

3. Beef 'N Cheddar (no bun, no red ranch)

This classic sandwich includes roast beef and cheddar cheese sauce. To make it keto-compliant, request no bun and no red ranch sauce.

4. French Dip & Swiss Roast Beef (no roll, no French sauce)

For a low-carb option, savor roast beef and Swiss cheese without the roll and French au jus sauce.

5. Smokehouse Brisket (no bun)

This sandwich features tender, smoky brisket topped with melted smoked cheddar, crispy onions, and BBQ sauce. To keep it keto-friendly, order it without the bun.

6. Turkey Avocado Club (no bread)

Enjoy turkey, avocado, bacon, and cheese without the bread for a satisfying, low-carb lunch.

7. Loaded Italian (no bun, no garlic aioli)

This sandwich features layers of thinly sliced ham, salami, and pepperoni, topped with melted cheese, banana peppers, and red onions. To keep it keto-friendly, order it without the bun and garlic aioli.

Sliders

These tasty sliders are perfect for staying keto on the go.

1. Jalapeno Roast Beef Slider (no bun)

A spicy option featuring roast beef with jalapeno peppers. Keep it low-carb by skipping the bun.

2. Roast Beef 'N Cheese Slider (no bun)

This simple slider, minus the bun, features roast beef and cheese for a low-carb snack.

3. Roasted Turkey Slider (no bun)

Opt for a bunless roasted turkey slider for a lighter keto option.

4. Pizza Slider (no bun, no marinara)

Enjoy the flavors of a pizza in a low-carb slider by skipping the bun and marinara sauce.

Wraps

These wraps can be easily customized to keep your carb count low.

1. Chicken Club Wrap (no wrap, no honey mustard)

This wrap is a delicious combination of roast chicken, crispy bacon, cheddar cheese, lettuce, tomatoes, and onions. Order it without the wrap and honey mustard.

2. Roast Turkey & Swiss Wrap (no wrap, no honey mustard)

This wrap features roast turkey, Swiss cheese, lettuce, tomatoes, onions, and mayo. Ask for no wrap and no honey mustard to keep it low-carb.

3. Jalapeno Bacon Ranch Chicken Wrap (no wrap, no ranch)

Savor a spicy wrap with roast chicken, bacon, jalapenos, lettuce, tomatoes, and onions. Skip the wrap and ranch dressing to keep it low-carb.

Gyros

Enjoy these gyro options by skipping the pita to stay keto-friendly.

1. Roast Beef Gyro (no pita)

Enjoy this gyro meat, lettuce, onions, tomatoes, and Greek seasoning without the pita bread.

2. Turkey Gyro (no pita)

This gyro features turkey, lettuce, onions, tomatoes, and Greek seasoning. Ask for no pita to keep it low-carb.

3. Roast Turkey Ranch & Bacon (no wrap)

Savor roast turkey, bacon, ranch, and cheese without the wrap for a keto-friendly meal.

4. Greek Gyro (no pita, no sauce)

This Greek-inspired dish includes gyro meat, lettuce, onions, tomatoes, and Greek seasoning. Make sure to ask for no pita and no tzatziki sauce to keep it keto. However, if you ever end up craving tzatziki sauce on keto, check out our homemade tzatziki sauce.

Breakfast Options for Sides

Start your day right with these keto-approved breakfast choices for sides.

1. Bacon (3 half-strips)

Enjoy a side of crispy bacon for a quick, low-carb breakfast option.

2. Ham (1 slice)

Add a slice of ham to your breakfast order for a protein-packed, keto-friendly choice.

3. Sausage (1 patty)

Opt for a sausage patty as a tasty, low-carb breakfast side.

When ordering breakfast sandwiches, always ask for no biscuit, sourdough bread, croissant, or wrap to keep them keto-compliant.

Other Keto-Friendly Options

Explore these additional options for a satisfying, low-carb meal.

1. Brisket Bacon Flatbread (no bread, no BBQ sauce)

Enjoy smoked brisket, cheddar cheese, bacon, lettuce, tomatoes, and mayo without the flatbread and BBQ sauce for a low-carb meal.

2. Ultimate BLT (no bread)

Enjoy bacon, lettuce, tomato, and mayo without the bread for a classic low-carb combination. For more BLT inspiration, you can check out our Chipotle BLT copycat recipe.

Salads

Arby's offers a few salad options that can be customized to fit your keto lifestyle. Here are the most keto-friendly salad choices:

1. Roast Turkey Farmhouse Salad

This salad features roast turkey, bacon, cheddar cheese, tomatoes, and lettuce. Opt for a low-carb dressing like Buttermilk Ranch or Light Italian to keep it keto-friendly.

2. Chopped Side Salad (no dressing)

This simple side salad consists of chopped lettuce, tomatoes, and cheddar cheese. Ask for no dressing or choose a low-carb option to keep it keto-compliant.

3. Roast Chicken Entree Salad (no dressing)

This hearty salad features roast chicken, lettuce, tomatoes, and cheddar cheese. To keep the carbs in check, ask for no dressing or select a keto-friendly option.

When ordering salads, be sure to avoid high-carb toppings like crispy chicken or breaded items, as well as sugary dressings. If you're looking for more recipes, make sure to explore our keto salads section of the website!

Keto-Friendly Salad Dressings

These low-carb dressings are perfect for keeping your salads keto-friendly.

1. Buttermilk Ranch Dressing

This creamy and tangy dressing adds a rich, savory flavor to your salads and sandwiches.

2. Light Italian Dressing

A zesty and refreshing dressing that brings a burst of herby, tangy flavor to any dish.

3. Balsamic Vinaigrette Dressing

A slightly sweet and tangy dressing that enhances the flavors of your salads with a rich, balanced taste.

Salad Dressings to Avoid

Low Carb and Keto Drinks at Arby's

Besides water, which is always the best choice for keto, we found a few options you can enjoy.

1. Unsweetened iced tea

A refreshing and crisp beverage that quenches your thirst without any added sugars, perfect for a hot day.

2. Diet soda

A fizzy and flavorful drink that provides a sweet taste without the carbs or calories, making it a guilt-free indulgence.

3. Black coffee

A bold and robust beverage that delivers a pure coffee flavor, ideal for a caffeine boost without any added sugars or creamers.

Condiments & Dipping Sauces

Check out these flavorful options to keep your meals keto-friendly.

1. Mayonnaise

This creamy and rich condiment adds a smooth and indulgent texture to sandwiches, wraps, and salads, enhancing their flavor with its subtle tanginess.

2. Yellow mustard

A classic condiment with a bright, tangy taste that brings a zesty kick, perfect for adding a bit of sharpness.

3. Buttermilk Ranch Dressing

A creamy and tangy dressing that provides a savory, herby flavor, making it a perfect complement for salads, wraps, and dipping sauces.

4. Buffalo dipping sauce

This spicy and tangy sauce adds a fiery kick to chicken and other dishes, elevating the flavors with its bold and zesty profile.

5. Light Italian dressing

A light and refreshing dressing that brings a vibrant, herby flavor to salads and vegetables, enhancing their taste with a zesty touch.

Sauce to Avoid at Arby’s

Be cautious with certain sauces due to their higher carb content, such as:

Conclusion

Finding a keto-friendly meal at Arby's is totally doable with some savvy ordering. Just skip the buns, watch out for high-carb sauces, and load up on the delicious meats and low-carb toppings. With these tips, you can stick to your keto goals without sacrificing flavor. So, indulge in some tasty, low-carb goodness next time you're here!

If you love eating out but want to stick to your keto goals, make sure to read our ultimate keto guide to fast-food restaurants. It's packed with tips and tricks for navigating the menu at all your favorite fast-food joints.

Frequently asked questions

The post Best Arby's Keto Options & Ordering Guide appeared first on Cast Iron Keto.

Frequently Asked Questions

What is a typical ketogenic meal?

Keto diets are easy to follow. It's just regular healthy eating with an extra twist. It includes avoiding processed carbs and substituting high-quality proteins, fats, and carbohydrates.

As a result, you'll benefit from this diet's countless health benefits, such as increased energy levels, improved cognitive performance, better sleep, and improved digestion. It's all possible while enjoying delicious, great-tasting meals.

So what does an example of a tasty ketogenic meal look like? You could have grilled salmon with fresh kale and parmesan cheese. Then, you would pair it with roasted cauliflower with olive oil and freshly chopped herbs. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

Whatever your choice, you must remember that quality ingredients are essential to making any keto meal a success. Let's get creative! Get in the kitchen and discover new flavors while enjoying healthy recipes that can change your life.

What is the difference between lazy keto and keto?

Knowing the difference between lazy or keto is essential to determine which one will best suit your lifestyle. A traditional ketogenic diet (lower fats, moderate protein intake, and lower carbs) is beneficial for weight management, mental clarity, energy regulation, as well as energy regulation. Lazy keto provides a more accessible way to lose weight and limit your carb intake.

Contrary to popular belief, lazy keto does not pay as much attention to macronutrient tracking. Instead, it focuses more on a basic low-carb diet that has fewer restrictions and still reaps the benefits of traditional keto diets such as weight loss, mental clarity and improved appetite control. It's often used to be a stepping stone for newcomers to the keto lifestyle.

Keto takes hours to research recipes that conform to dietary protocols. The process is also very precise and efficient over time, as carb intake drops and fat consumption rises. Lazy keto is an alternative to the strict approach of Keto. This method allows for simpler, more flexible low-carb meals that don't require complicated calculations.

The traditional ketogenic diets are intense, but highly beneficial. Lazy keto offers an alternative to this approach.

Is it the hardest week of keto?

It can be daunting to prepare for the first week on a keto diet. This diet requires major lifestyle changes that push most people outside of their comfort zones. It can be scary to consider that you are saying goodbye to high-carb food favorites.

But don't fear! This will be one of the most rewarding weeks in your life if you have the right information. It's possible to survive on the ketogenic Diet, but also thrive with consistent effort and dedication.

Start slow. It takes time to transition onto a new diet plan. You may feel groggy as you adjust to this lower-carb lifestyle - but don't give up! Healthy fats and low-sugar veggies will replenish your energy while helping you keep your portion sizes under control.

It is important that you recognize that it won't take too long for your body adapts. Cravings for high-sugar foods will eventually subside, your hunger will disappear naturally, and your metabolism's energy will be maintained throughout the day.

You can make it seem easier by emphasizing mental fortitude before you dive into ketosis.

What happens to your body if you cheat on keto

Cheating on the Keto diet can lead to unwanted side effects. If you suddenly begin eating starchy carbs, the body is unable to process them efficiently and quickly, which can lead to rapid rises in blood sugar. This can cause dehydration as water is required to restore your cells to a homeostatic condition. Due to the absence of essential minerals like potassium and sodium, dehydration can also lead to an electrolyte imbalance.

Additionally, people who "cheat” on the keto diet can feel constipation or diarrhea. This is due to high-carbohydrate intake. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Can you eat rice on keto?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. The answer is yes and no. It depends on the rice that you choose. But it can easily be incorporated into your macros, which could lead to a change in the balance of your carefully curated diet.

Rice, a grain-based carbohydrate, is very high in energy per serving. You should limit the amount of rice you eat, whether it's white, brown, or wild. However, some varieties, like broccoli and cauliflower rice, are low on carbohydrates and still contain essential nutrients like vitamin A, fibre, and protein.

Cauliflower has only 3g net carbs per cup of cooked cauliflower, making it a great choice for people trying to keep ketosis. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. You might be wondering if rice is a good choice for keto. You should be mindful about the variety and how much rice you choose for each meal. Also, avoid any extra fixings that can take away from the delicious and nutritious benefits of this grain.

What happens if your keto diet includes more than 20 carbs?

You might be wondering what the consequences could be if you consume more keto carbohydrates than you should. This is an important thought and should be carefully considered. Consuming too many carbohydrates can lead to weight gain, or even stalling weight loss.

Understanding the interaction of carbs with your body, and how fast you process them, is essential to solving the problem of how much can be too much.

The key is to avoid eating too many processed carbohydrates when on a low-carbohydrate diet such as the ketogenic diet. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. Ketosis is a state of ketosis that you must maintain. Exceeding this can cause imbalances in the body which can hinder progress.

It is important to follow the ketogenic diet guidelines for optimal health and optimal results in tracking macronutrients in food choices. Doing so reinforces how your body breaks down these macro components for energy production - an essential process for those seeking sustainable weight loss and physiological balance.

Can I eat a vegetarian keto diet?

Determining if you can eat a vegetarian keto diet comes down to understanding how this lifestyle works. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.

You must monitor your macronutrients when eating vegan keto. This means that you should be watching the amounts of carbohydrates and proteins in each meal. While protein should be decreased, fat should be increased. You want to decrease the amount of carbohydrates you consume to get your body to a healthy metabolic state, known as nutritional ketosis. This will enable your body use fat as an energy source instead of glucose.

In addition to calculating macros and monitoring carbohydrate intake, you'll also need to focus on nutrient-dense whole food sources like nuts and seeds, avocados, leafy greens, and healthy unsaturated oils like olive oil and coconut oil. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

Learning about plant-based options such as tofu and tempeh, along with some strategic supplementation with macro counting, will help you reach your nutrient goals for a successful vegetarian keto diet.

Statistics

• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
• One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
• Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

[TAG77]

• The Ketogenic Food: Evidence for Optimism But High-Quality Research Needed. - PMC


• PMC: Type 1 and 2 Diabetes: Low-Carb, Ketogenic Diets

[TAG80]

• A modeling approach to study the effect of three beef compositions consumption on human dietary fat intakes

[TAG82]

• Is butter bad for you or good?


• The Fat-Soluble Vitamins - A, D, E, and K

[TAG85]

• PubMed: Implementing a ketogenic, low-carbohydrate diet to control type 2 diabetes mellitus


• PubMed: "Eggs don't increase cardiovascular disease risk and can be safely eaten"

How To

Ketogenic Diet - Exercise Incorporation

To live a healthy lifestyle, you must reenergize your day with exercise. By incorporating the principles of ketogenic Dieting, you can achieve these goals by creating the best conditions for building lean muscle and shedding excess weight.

This is a way to create a body transformation that is fashionable and also sustainable. While one can begin exercising almost immediately, seeking professional guidance throughout the process is highly advised to ensure gradual progress and maximum results over time.

It's not enough to burn calories. You also need to consider creating programs that are specific to each person's needs and concerns. Intense strength training (HIIT), is increasingly in demand as a method of rapidly increasing metabolism and giving structure and form to the body.

You could also opt for low resistance training. This allows you to get plenty of rest while doing cardio exercises such walking or jogging, and still achieve substantial results without putting yourself at risk of injury or fatigue.

Regular exercise and Ketogenic diet can be combined to give you greater control over how you feel. This allows you more physical strength, mental clarity and balance. These two elements create a system that allows for steady progress, with very few side effects, provided you follow the doctor's instructions. It gives you the ability to live more fully and enjoy life more!

Resources:

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