Welcome to your go-to guide for enjoying Zaxby’s while staying true to your keto diet! Zaxby’s, a beloved Southern fast-food chain, is famous for its chicken wings, tenders, and flavorful sauces. But can you eat keto at Zaxby’s? Absolutely! With smart choices and a few tweaks, you can savor their delicious menu without breaking ketosis. This comprehensive guide explores the best keto-friendly options at Zaxby’s, answers common questions, and provides actionable tips to make your dining experience both tasty and low-carb. Whether you’re grabbing a quick meal or planning a keto-friendly feast, we’ve got you covered with up-to-date nutritional insights for 2025.
For the full Zaxby’s menu, check out Zaxby’s Menus.
What Is the Keto Diet?
The ketogenic diet is a low-carb, high-fat eating plan designed to put your body into ketosis. In ketosis, your body burns fat for fuel instead of carbs. To stay in ketosis, you typically limit carbs to 20–50 grams per day, focusing on high-fat and moderate-protein foods. At fast-food restaurants like Zaxby’s, this means avoiding breaded items, sugary sauces, and high-carb sides. Instead, prioritize grilled proteins, low-carb vegetables, and keto-friendly dressings.
Why Choose Zaxby’s for Keto?
Zaxby’s offers a surprising number of keto-compatible options. Their menu includes traditional wings, grilled chicken, and salads that can be customized to fit your low-carb needs. By skipping breaded items and sugary sauces, you can enjoy flavorful meals that align with your ketogenic lifestyle. Plus, Zaxby’s provides detailed nutritional information on their website, making it easy to track carbs and stay in ketosis.
Top Keto-Friendly Options at Zaxby’s
Here are the best low-carb choices at Zaxby’s, based on their 2025 nutritional data. These options keep net carbs low while delivering the protein and fat you need for keto.
Traditional Wings
Traditional bone-in wings are a keto superstar at Zaxby’s. Unlike boneless wings, which are breaded and higher in carbs, traditional wings have minimal carbs when paired with the right sauce.
- 5 Traditional Wings: 0g net carbs without sauce, 360 calories, 25g fat, 30g protein.
- 10 Traditional Wings: 0g net carbs without sauce, 720 calories, 50g fat, 60g protein.
- Recommended Sauces:
- Tongue Torch: 1g net carbs per serving.
- Ranch: 2g net carbs per serving.
- Blue Cheese: 2g net carbs per serving.
- Tips: Avoid sauces like Sweet & Spicy or Honey Mustard, which can add 8–12g net carbs per serving. Ask for sauce on the side to control portions.
Grilled Chicken Options
Grilled chicken is a fantastic keto choice, offering high protein and low carbs. You can substitute grilled chicken for fried in most Zaxby’s salads or order it as part of a bunless sandwich.
- Grilled House Zalad (No Texas Toast, No Fried Onions): 4g net carbs, 330 calories, 15g fat, 40g protein.
- Grilled Cobb Zalad (No Texas Toast, No Fried Onions): 5g net carbs, 290 calories, 19g fat, 19g protein.
- Grilled Chicken Sandwich (No Bun): 4g net carbs, 300 calories, 20g fat, 30g protein.
- Tips: Request no Texas toast or fried onions to keep carbs low. Pair with keto-friendly dressings like ranch or Caesar.
Chicken Salad
Zaxby’s chicken salad is a hidden gem for keto dieters. Made with white-meat chicken, lettuce, and tomatoes, it’s low in carbs when served without bread.
- Chicken Salad (No Bread): 2g net carbs, 230 calories, 17g fat, 15g protein.
- Tips: Ask for mayo on the side to adjust fat content. Skip the fries that come with the sandwich meal.
Celery Sticks
Celery sticks are a low-carb side that pairs well with wings or salads. They add crunch without adding carbs.
- Celery Sticks (Side): 2g net carbs, 10 calories, 0g fat, 0g protein.
- Celery Sticks with Ranch: 4g net carbs, 200 calories, 20g fat, 2g protein.
- Tips: Use ranch sparingly to avoid extra carbs.
Coleslaw
Coleslaw is the only side at Zaxby’s that’s moderately keto-friendly, though it’s higher in carbs than other options.
- Coleslaw: 11g net carbs, 140 calories, 10g fat, 1g protein.
- Tips: Share this side or eat a small portion to stay within your carb limit.
Keto-Friendly Sauces and Dressings
Sauces and dressings can make or break your keto meal at Zaxby’s. Here are the best low-carb options:
- Ranch Dressing: 2g net carbs per packet, 160 calories, 17g fat.
- Caesar Dressing: 2g net carbs per packet, 140 calories, 14g fat.
- Blue Cheese Dressing: 2g net carbs per packet, 180 calories, 19g fat.
- Tongue Torch Sauce: 1g net carbs per serving, 20 calories, 0g fat.
- Buffalo Garlic Blaze Sauce: 0g net carbs per serving, 25 calories, 0g fat.
Avoid: Zax Sauce (13g net carbs), Sweet & Spicy (12g net carbs), and Honey Mustard (8g net carbs).
How to Order Keto at Zaxby’s
Staying keto at Zaxby’s requires a few simple strategies:
- Skip Breaded Items: Avoid boneless wings, chicken fingers, and fried chicken, as they’re breaded and high in carbs.
- Customize Salads: Request grilled chicken instead of fried, and omit Texas toast, fried onions, and croutons.
- Choose Low-Carb Sauces: Stick to ranch, Caesar, blue cheese, or Tongue Torch. Ask for sauces on the side.
- Avoid Sugary Drinks: Opt for water, unsweetened iced tea, or diet soda to keep carbs at zero.
- Check Nutrition Info: Visit Zaxby’s website for the latest nutritional data to plan your meal.
Sample Keto Meal Ideas at Zaxby’s
Here are three keto-friendly meal combinations to try, all under 10g net carbs:
- Traditional Wings Meal:
- 10 Traditional Wings with Tongue Torch sauce (1g net carbs).
- Side of celery sticks with ranch (4g net carbs).
- Unsweetened iced tea (0g net carbs).
- Total: 5g net carbs, 920 calories, 70g fat, 62g protein.
- Grilled House Zalad Meal:
- Grilled House Zalad with ranch dressing, no Texas toast or fried onions (6g net carbs).
- Water (0g net carbs).
- Total: 6g net carbs, 490 calories, 32g fat, 42g protein.
- Chicken Salad Meal:
- Chicken Salad, no bread, mayo on the side (2g net carbs).
- Celery sticks (2g net carbs).
- Diet soda (0g net carbs).
- Total: 4g net carbs, 240 calories, 17g fat, 15g protein.
Common Questions About Zaxby’s Keto Options
Are Zaxby’s Chicken Fingers Keto-Friendly?
Chicken fingers are breaded, so they’re not ideal for keto. One chicken finger has 4g net carbs, but sauces can double that. If you’re craving fingers, limit yourself to one or two and pair with a low-carb sauce like ranch. For a better option, choose traditional wings or grilled chicken.
Can I Eat Zaxby’s Salads on Keto?
Yes, but customization is key. Salads with fried chicken can have 30g+ net carbs due to breading. Swap for grilled chicken and skip Texas toast, fried onions, and croutons. The Grilled House Zalad and Grilled Cobb Zalad are great choices, with 4–5g net carbs when customized.
What Drinks Are Keto-Friendly at Zaxby’s?
Stick to water, unsweetened iced tea, or diet soda. Avoid regular sodas, sweet tea, and shakes, which can have 50g+ carbs per serving.
Are There Keto-Friendly Sides at Zaxby’s?
Celery sticks are the best low-carb side, with 2g net carbs. Coleslaw has 11g net carbs, so eat it sparingly. Avoid fries and Texas toast, which are carb-heavy.
Can I Get Unbreaded Chicken Fingers?
Some Zaxby’s locations may offer unbreaded chicken fingers upon request, but this isn’t standard. Call ahead to confirm. If unavailable, stick to grilled chicken or traditional wings.
People Also Ask: Addressing Reader Questions
Based on Google’s “People Also Ask” and “Related Searches,” here are answers to common queries about Zaxby’s keto options:
- What fast-food restaurants are best for keto? Zaxby’s ranks well for keto due to its traditional wings and customizable salads. Other good options include Chipotle (keto bowls) and Wendy’s (lettuce-wrapped burgers).
- How do I stay keto at fast-food restaurants? Focus on grilled meats, low-carb vegetables, and high-fat dressings. Avoid bread, fries, and sugary drinks. Always check nutritional info online.
- Are Zaxby’s wings breaded? Traditional wings are not breaded, making them keto-friendly. Boneless wings are breaded and should be avoided.
- What’s the lowest-carb sauce at Zaxby’s? Buffalo Garlic Blaze sauce has 0g net carbs, followed by Tongue Torch at 1g net carbs.
Tips for Staying Keto at Zaxby’s
- Plan Ahead: Use Zaxby’s nutrition guide online to calculate carbs before ordering.
- Portion Control: Share high-carb sides like coleslaw or limit yourself to a small serving.
- Ask Questions: Confirm ingredients with staff, especially for special requests like unbreaded chicken.
- Balance Your Day: If you eat a higher-carb item like coleslaw, reduce carbs in other meals to stay in ketosis.
- Track Macros: Use a keto app to log your Zaxby’s meal and ensure you stay within your carb limit.
Why Zaxby’s Nutrition Info Matters
Zaxby’s provides detailed nutritional data on their website, updated for 2025. This transparency helps keto dieters make informed choices. For example, knowing that 10 traditional wings have 0g net carbs without sauce allows you to pair them with a low-carb sauce confidently. Always double-check the nutrition guide, as recipes or portion sizes may change.
Potential Challenges and How to Overcome Them
- Hidden Carbs: Some sauces and dressings have more carbs than expected. Always ask for nutritional info or check online.
- Limited Sides: With only celery and coleslaw as low-carb sides, variety is limited. Pair your meal with a side salad or bring your own keto snacks.
- Temptation: Zaxby’s fries and Texas toast are tempting. Stay focused by ordering quickly and sticking to your planned meal.
- Inconsistent Customization: Not all locations offer unbreaded chicken fingers. Call ahead or choose reliable options like grilled chicken.
Zaxby’s vs. Other Fast-Food Chains for Keto
Compared to other fast-food chains, Zaxby’s holds its own for keto dieters. Here’s how it stacks up:
- Chick-fil-A: Offers grilled nuggets (0g net carbs) but fewer low-carb sauce options than Zaxby’s.
- Wendy’s: Great for bunless burgers (1–2g net carbs), but salads have higher carbs than Zaxby’s.
- Chipotle: Keto bowls with guacamole and cheese are excellent, but Zaxby’s wings are a unique low-carb option.
Zaxby’s stands out for its traditional wings and customizable salads, making it a solid choice for keto on the go.
Final Thoughts
Eating keto at Zaxby’s is not only possible but also delicious! By choosing traditional wings, grilled chicken salads, and low-carb sauces, you can enjoy a satisfying meal without derailing your diet. Customize your order, skip high-carb sides, and use Zaxby’s nutrition guide to stay on track. Whether you’re grabbing a quick lunch or feeding the family, Zaxby’s has keto-friendly options that hit the spot.
For more details on Zaxby’s menu and nutritional info, visit Zaxby’s Menus. Happy keto dining!
