Eating Keto at Zaxby’s 2025
Craving crispy chicken while staying keto? Zaxby’s Southern flavors can fit your macros with strategic hacks. This guide reveals keto-approved menu items, stealthy carb traps, custom ordering scripts, and nutritional data to keep you in ketosis without sacrificing taste.
1. Keto-Friendly Foundations: Core Principles
Macro Targets per Meal:
- Net Carbs: ≤10g
- Protein: 25–40g
- Fat: 30–50g
Critical Restrictions:
- ✗ Breading/flour coatings
- ✗ Sugar-based sauces
- ✗ Starchy sides (fries/toast)
2. Keto-Approved Menu Items & Customizations
All net carb counts reflect post-modification values
Item | Keto Modifications | Net Carbs | Fat (g) | Protein (g) |
Grilled Chicken Fillet | No bun, no sauce | 1g | 7 | 32 |
Naked Wings (10 pc) | Unbreaded, tossed in Buffalo/Caesar | 3g | 28 | 48 |
Grilled House Zalad | No croutons/fried onions; ranch/blue cheese | 6g | 34 | 38 |
Grilled Snack Bites | No sauce; side of celery + ranch | 2g | 12 | 24 |
Cobb Salad (Keto Build) | No corn/croutons; extra bacon; ranch dressing | 5g | 42 | 44 |
Pro Tip: Order proteins “grilled and dry” to avoid hidden sugar glazes.
3. Sauce Showdown: Safe vs. Forbidden
Keto-Friendly (≤2g net carbs/serving):
Sauce | Net Carbs | Best Pairing |
Buffalo | 1g | Naked wings |
Ranch | 2g | Zalads/celery sticks |
Spicy Zax Sauce | 2g | Grilled fillet |
Blue Cheese | 2g | Cobb salad |
Garlic Buffalo | 1g | Boneless wings |
Avoid (Sugar Bombs):
- Sweet & Spicy (12g) • Teriyaki (9g) • Honey Mustard (10g) • Zax Sauce (13g)
4. Custom Order Scripts: Exact Phrases to Use
Drive-Thru Script:
“I’d like [item] with NO breading, NO croutons, NO fried onions, and NO sweet sauces. Please substitute extra celery/cheese. Add [keto sauce] on the side.”
App Hack:
- Select item → Tap “Customize”
- Remove: Breading, croutons, sauces (except ranch/buffalo)
- Add: Double bacon, extra cheese
Key Phrases:
- “Protein style” (no bun)
- “Bowl format” (for salads)
- “Sauce separate” (portion control)
5. 2025 Keto Menu & Pricing
Item | Base Price | Keto Mod Cost | Total |
Grilled Chicken Fillet | $4.99 | $0 (mods free) | $4.99 |
10 Naked Wings | $14.99 | +$0.50 (buffalo) | $15.49 |
Keto Cobb Salad | $10.99 | +$1.99 (bacon) | $12.98 |
Celery + Ranch | $2.29 | — | $2.29 |
Note: No upcharge for removing items; extras like bacon cost $0.99.
6. Nutritional Pitfalls: Stealth Carb Traps
Hidden Dangers:
- Fried Onions: 10g net carbs/serving (wheat flour coating)
- Coleslaw: 15g net carbs (sugar-heavy dressing)
- Egg Rolls: 28g net carbs (wrapper + sweet sauce)
- “Grilled” Marinade: Some locations use sugar-based brine (+3g carbs)
Verification Protocol:
- Request ingredient binder in-store
- Check nutrition calculator on Zaxby’s app
- Confirm “no sugar glaze” for grilled items
7. Pro Hacks for Keto Success
Fat Boosting Strategies:
- Add 2x cheddar cheese (+10g fat, $0.99)
- Dip Snack Bites in ranch (+14g fat)
- Extra side of bacon (+9g fat, $1.49)
Dining Safeguards:
- Cross-Contamination Alert: Request fresh gloves/fryer basket (shared equipment common)
- Portion Control: Limit wings to 10 max (protein overshoot can gluconeogenesis)
- Hydration: Counteract sodium with 24oz water per 1,000mg sodium
8. Comparative Analysis: Zaxby’s vs. Keto Competitors
Chain | Lowest-Carb Meal | Net Carbs | Price |
Zaxby’s | 10 Naked Wings + Buffalo | 3g | $15.49 |
Chick-fil-A | Grilled Nuggets (12 pc) | 2g | $9.25 |
Buffalo Wild Wings | Naked Tenders (5 pc) | 1g | $13.99 |
KFC | Grilled Chicken Breast | 0g | $6.99 |
Verdict: Zaxby’s wins for sauce variety; Chick-fil-A for affordability.
FAQs
Q: Are Zaxby’s wings keto-friendly?
A: Yes, if you order them naked (no breading) and choose buffalo sauce.
Q: Can I eat Zaxby’s salads on keto?
A: Yes, Pick grilled chicken, skip croutons/fried toppings, and use ranch or Caesar dressing.
Q: Is Zax Sauce keto?
A: Yes, It has 2g carbs per serving.
Q: Can I eat keto at Zaxby’s on a budget?
A: Grab a grilled chicken fillet ($4.99) or snack bites for an affordable meal.
Q: Are boneless wings keto at Zaxby’s?
Only if unbreaded (“naked”)—standard boneless wings have 12g net carbs/5pc.
Q: Can I eat crinkle fries on keto?
No—1 small fry=53g net carbs. Opt for celery sticks instead.
Q: Is Zax Sauce keto-friendly?
No (13g net carbs). Use Spicy Zax Sauce (2g) or Buffalo (1g).
Q: Do grilled items have carbs?
Yes—grilled chicken=1g net carbs/fillet from natural sugars in marinade.
Q: How to order keto Zalad?
Grilled House Zalad, no croutons/fried onions, ranch dressing on side.
