Keto at Nando’s: How to Stay Low-Carb While Enjoying Your Favourite Chicken Dishes

Grilled chicken is always a great choice for people doing keto which makes Nando’s one of the best restaurants to enjoy a low-carb meal. The Portuguese chicken chain has plenty of delicious, if spicy, dishes on their menu and so you’ll definitely be able to enjoy yourself next time you eat out. So, if you want to sink your teeth into some fantastic peri-peri chicken, here’s how you can eat keto at Nandos.

Nando’s Menu

Nando’s is a popular restaurant chain that specializes in flame-grilled chicken dishes. If you’re on the keto diet, it can be challenging to find low-carb options when eating out. However, Nando’s has several keto-friendly options that you can enjoy without sabotaging your diet.

You can check out the Nando’s menu here as well as their nutritional information here.

Keto-friendly Options

When ordering at Nando’s, it’s essential to avoid high-carb items such as bread, rice, and fries. Instead, focus on protein-rich dishes and low-carb sides. Here are some of the best keto-friendly options on the Nando’s menu:

  • Grilled chicken wings
  • Grilled chicken thighs
  • Grilled chicken breast
  • Grilled chicken livers
  • Grilled chicken legs

All of these chicken dishes are keto-friendly, but make sure to order them plain without any sauce to keep the carbs down. You can also add some flavor by using low-carb dressings such as ranch or Caesar. In addition to chicken dishes, Nando’s also offers several low-carb sides that you can enjoy:

  • Side salad with no croutons
  • Brussels sprouts
  • Grilled halloumi cheese
  • Mixed leaf salad
  • Grilled vegetables

These sides are low in carbs and provide essential vitamins and minerals. If you’re in the mood for a burger or sandwich, you can order a chicken burger or chicken breast sandwich without the bun. You can also try the chicken Caesar wrap or Nandoca’s choice without the pita bread. Overall, Nando’s has several keto-friendly options that you can enjoy without feeling guilty. Just make sure to avoid high-carb items and order your chicken dishes plain.

Building a Keto Meal at Nando’s

When following a keto diet, it’s important to choose low-carb options that are also high in healthy fats and protein. Fortunately, Nando’s offers a variety of keto-friendly options that are both delicious and satisfying. Here’s how to build a keto meal at Nando’s.

Entree Options

When it comes to mains, Nando’s has plenty of options that are low in carbs and high in flavor. Some of the best protein options for keto dieters include:

  • ½ chicken
  • Chicken livers
  • Chicken wings
  • Grilled chicken breast
  • Chicken thighs
  • Chicken legs

In addition to these plain options, you could also order one of the wraps or burgers, just remember to remove the bread and just eat the filling.

Side Options

When choosing sides at Nando’s, it’s important to stick to low-carb options that won’t kick you out of ketosis. Some of the best side options for keto dieters include:

  • Grilled halloumi cheese
  • Mixed leaf salad
  • Grilled vegetables
  • Peri-Peri nuts
  • Mixed olives

These side options are all low in carbs and high in healthy fats and fiber. Be sure to avoid starchy sides like chips or rice, which can be high in carbs.

Sauces and Dressings

One of the best things about Nando’s is their range of delicious sauces and dressings. Most of the sauces (particularly the peri-peri or hot sauces) are very low in carb, so are perfect for keto folks. But you want to avoid things like ketchup or the Peri tamer sauce as these are a bit higher in carbs.

These sauces and dressings are all low in carbs and high in healthy fats. Be sure to also avoid condiments like the chilli jam as this is very high in sugars and can easily get you out of ketosis.


Nando’s has a wide variety of drinks on their menu, but it’s important to not to get too caught up in all this. The typical rule for those on keto is to stick to water, unsweetened tea or diet sodas. All the others are typically very high in sugar and simply not ok.

Additionally, you can probably get away with a glass of cold brew (7g), Borges Lello Red Wine (6g) or the Truly Wild Berry (2g).


All desserts at Nando’s are high in carbs and therefore not acceptable to eat on the keto diet. We recommend skipping dessert and enjoying something at home. You can check out some of our keto dessert recipes instead.

Tips for Eating Keto at Nando’s

When following a keto diet, eating out can be a challenge. But with a little bit of knowledge and planning, it is possible to enjoy a delicious meal at Nando’s while staying within your carb limits.

Here are some tips for ordering keto-friendly options at Nando’s:

  • Stick to grilled chicken, which is low in carbs and high in protein.
  • Avoid sandwiches or wraps.
  • Choose a side salad instead of chips or rice. (If you’re extra hungry then go for some extra chicken wings or the halloumi.
  • Opt for low-carb dressings such as olive oil or Caesar dressing.
  • Be careful with the sauces, while most of the are fine, things like the child jam can be very carby.
  • Avoid sweet and fruity drinks, and stick to water or diet sodas.
  • Desserts are a no-go as they are all high in sugar and carbs.

Here are some keto-friendly options to consider:

Meal OptionNet Carbs
½ chicken 0g
Boneless chicken breast02g
1/4 chicken leg0g
Chicken wings1g
Boneless chicken thighs>1g
Grilled Halloumi Cheese1g
Spicy mixed olives7g

By following these tips and choosing keto-friendly options, you can still enjoy a delicious meal at Nando’s while staying on track with your diet.


Hopefully now you have all the info you need to enjoy at fantastic peri-peri meal. As you have seen, it’s pretty easy to stay keto at Nando’s as they have a fantastic array or low-carb grilled chickens covered in their delicious sauces. Just be sure to avoid sneaky carbs in the form of breads and drinks and you’ll be fine.

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