3 In Keto

Eating Keto at Popeye’s – Blackened Chicken Tenders

If you thought that Popeye’s Louisiana Kitchen was off limits on a ketogenic diet, you’re wrong! It actually is one of my absolute favorite places to get keto food on the go. They make an item called blacked chicken tenders, they are sometimes referred to as naked tenders as well. Blackened chicken tenders are chicken breast tenderloins that are tossed in cajun seasonings and fried without breading. This results in a crispy, delicious exterior but moist inside; you would probably never guess that these are low carb!

Blackened Tenders 

  • 3 piece: 170 Calories | 2g Carbs | 2g Fat | 26g Protein
  • 5 piece: 280 Calories | 3g Carbs | 3g Fat | 43g Protein

The blackened chicken tenders are probably the top fast food item that I buy, it’s just that good. You can order the tenders as a combo, either 3 or 5 piece tenders, and that comes with a side, drink and a biscuit. I always tell them to not give me a biscuit because it’s hard to say no to a warm buttery biscuit. As far as sides go, green beans are pretty much the only keto option. A side of green beans has 4g of net carbs and they are really quite good.

Green Beans

  • Regular Side: 55 Calories | 5g Net Carbs | 2g Fat | 3g Protein

The sauces, in my opinion, are just what set this meal over the top, however, choose wisely when it comes to sauces at Popeye’s as some of them are full of carbs! My favorite is the blackened ranch, it’s basically ranch on steroids. They add in seasoning to the ranch and it pairs perfectly with the blackened chicken tenders. I would urge you to avoid the Bayou Buffalo, Sweet Heat, Creole Cocktail, tartar, and BoldBQ sauces as they are not low carb.


  • Blackened Ranch: 120 Calories | 2g Carbs | 13g Fat | 1g Protein
  • Buttermilk Ranch: 150 Calories | 3g Carbs | 15g Fat | 0g Protein
  • Mardi Gras Mustard: 75 Calories | 4g Net Carbs | 9g Fat | 1g Protein

So there you have it, my favorite fast food meal on the go! Let me know what your favorite keto fast food meal is!

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  • Reply
    December 22, 2018 at 8:23 pm

    Where do you buy these blackened tenders (which State/area?)

  • Reply
    October 22, 2019 at 7:45 pm

    So delicious even the green beans are good. I’m hooked!

  • Reply
    December 2, 2019 at 4:45 pm

    I have the Keto app and it says the coleslaw is like 5 net carbs.

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