Low Calorie Arby’s Options for Keto Dieting

When you’re following a keto diet, finding compliant options at fast food restaurants feels like a mission impossible. Most chains are loaded with carbs, sugar, and processed ingredients that’ll kick you out of ketosis in seconds. But here’s the good news: Arby’s has quietly become one of the most keto-friendly fast food chains out there.

In this guide, I’ll walk you through the best low-calorie, low-carb options at Arby’s that actually taste good and fit your macros. Whether you’re looking for a quick breakfast, lunch, or dinner, you’ll find solid options that won’t derail your keto goals.

What Makes a Good Keto Arby’s Order?

Before we dive into the specific menu items, let’s talk about what qualifies as a “good” keto choice at Arby’s. Here are the key criteria:

• Net carbs under 10g: This keeps you in ketosis without spiking blood sugar
• High protein content: Protein keeps you full and supports muscle maintenance
• Reasonable calories: Generally under 600 calories for optimal deficit
• Quality fats: From meat, cheese, and natural sources—not seed oils
• No sugar or breading: Straight-up meat, cheese, and vegetables

Arby’s excels because their menu is built around roast beef and meat-based items. Unlike burger chains that focus on buns and fries, Arby’s gives you plenty of ways to customize your order without carb-heavy sides.

Best Sandwiches Under 10g Carbs

This is where Arby’s really shines. Their sandwiches are built on quality roast beef and meats, and you have multiple ways to make them keto-compliant.

Roast Beef Sandwiches (No Bun)

The classic roast beef sandwich is your foundation. Arby’s roast beef is sliced fresh daily and seasoned perfectly. Order it without the bun and you’ve got a low-carb winner.

• Regular Roast Beef (no bun): 1 carb, 23g protein, 360 calories
• Medium Roast Beef (no bun): 1 carb, 31g protein, 480 calories
• Large Roast Beef (no bun): 2 carbs, 41g protein, 630 calories

Pro tip: Ask for extra roast beef piled high. Staff are usually accommodating, and you’ll get more protein and satisfaction for minimal extra cost.

Classic Beef ‘n Cheddar (No Bun)

If you want something with more flavor, the Beef ‘n Cheddar is loaded with cheddar sauce and roast beef. Ordering it without the bun keeps it under 5g carbs.

• Regular Beef ‘n Cheddar (no bun): 4 carbs, 24g protein, 420 calories
• Large Beef ‘n Cheddar (no bun): 5 carbs, 35g protein, 590 calories

Arby’s King’s Roast Beef (No Bun)

For serious appetites, this is loaded with premium roast beef and keeps carbs minimal.

• King’s Roast Beef (no bun): 3 carbs, 47g protein, 540 calories

Low-Calorie Salads

Arby’s offers several salad options that are surprisingly keto-friendly, especially when you customize the dressing.

Grilled Chicken Salad (No Croutons, Light Dressing)

• Nutrition: 9g carbs, 32g protein, 340 calories
• Customization: Ask for ranch or vinaigrette instead of sugary dressings

Roast Beef Salad (No Croutons)

Not all locations carry this, but if they do, it’s an excellent keto option. The roast beef salad gives you that signature Arby’s meat you love with fresh vegetables.

• Nutrition estimate: 8g carbs, 28g protein, 320 calories

Keto Wraps & Lettuce Wrap Options

While Arby’s doesn’t officially offer lettuce wraps like some competitors, you can still make it work by requesting modifications.

Roast Beef Lettuce Wrap (Hack)

This is an off-menu order, but Arby’s staff can usually accommodate it:

1. Order a roast beef sandwich without the bun
2. Ask them to wrap the meat and cheese in lettuce (usually iceberg)
3. Add your favorite toppings (tomato, mayo, mustard, etc.)

Nutrition: 2 carbs, 25g protein, 380 calories

Sides That Fit Your Macros

Most Arby’s sides are carb bombs, but you have a few options:

Cheese Dip

• Nutrition: 2g carbs, 8g protein, 200 calories per serving
• Pro tip: Use this as a vehicle for ordering more meat or as a sauce for your roast beef

Keto-Friendly Salad Sides

Ask for a side of ranch dip or cheese sauce. Skip the fries, onion rings, mozzarella sticks, and bread.

Breakfast at Arby’s Keto

Arby’s breakfast menu is surprisingly limited, but you do have options:

Roast Beef & Egg Sandwich (Modified)

Order without the bun and English muffin:

• Nutrition estimate: 2 carbs, 18g protein, 320 calories

Sausage Patties

• Nutrition per patty: 0 carbs, 12g protein, 180 calories

Drinks

This is where most people mess up. Most beverages at Arby’s are sugar bombs. Here’s what to order:

• Unsweetened Iced Tea: 0 carbs, 0 calories (free refills!)
• Diet Coke, Diet Dr Pepper, Coke Zero: 0 carbs, 0 calories
• Coffee (black): 0 carbs, 0 calories
• Water: 0 carbs, 0 calories (obviously)

Avoid: Milkshakes, smoothies, regular sodas, lemonade, and sweet tea—these can have 50+ grams of sugar per serving.

Nutrition Comparison Chart

Common Mistakes When Ordering

Even at keto-friendly restaurants, it’s easy to slip up. Here are the biggest mistakes I see people make at Arby’s:

Mistake #1: Not Asking for No Bun

Your server might not automatically offer this customization, but 99% of Arby’s locations will accommodate it. Always ask explicitly: “Can I get that without the bun?”

Mistake #2: Ordering Fries as a Side

A medium order of curly fries has 40g of carbs. That single side destroys your entire keto diet for the day. Skip them completely.

Mistake #3: Choosing High-Carb Sauces

Horsey sauce, BBQ sauce, and sweet and sour sauce are loaded with sugar. Stick to mayo, mustard, ranch, or vinaigrette.

Mistake #4: Ordering Combo Meals Mindlessly

Combo meals include fries and drinks that’ll sabotage you. Order individual items instead so you stay in control of your macros.

Frequently Asked Questions

Is Arby’s roast beef healthy?

Arby’s roast beef is minimally processed and seasoned with a small amount of salt and spices. It’s a solid choice for keto. The sodium content is higher than home-cooked roast beef, but it’s reasonable for a fast food option. If you’re concerned about sodium, order smaller sizes and balance with electrolytes throughout the day.

Can I eat at Arby’s on a strict keto diet?

Absolutely. Arby’s is one of the most keto-friendly fast food chains available. You can eat there multiple times per week without breaking ketosis, as long as you avoid the buns, fries, and sugary sauces.

What’s the lowest-carb item at Arby’s?

The regular roast beef sandwich without the bun is your lowest-carb option at just 1g net carb. It’s also affordable and reliably delicious across all locations.

Does Arby’s have any desserts under 10g carbs?

Unfortunately, no. All of Arby’s desserts are loaded with sugar. If you’re craving something sweet, grab a sugar-free treat after your meal or save desserts for special occasions.

Can I modify my Arby’s order if I have allergies?

Yes. Arby’s staff are generally very accommodating with customizations. Tell them about your allergies and preferences, and they’ll work with you to create a safe meal.

How much sodium is in Arby’s roast beef?

A regular roast beef sandwich (no bun) contains about 780mg of sodium. This is moderate for fast food but higher than home-cooked meals. If you’re sodium-sensitive, balance with potassium-rich foods and stay hydrated.

Is the cheddar sauce at Arby’s keto?

The cheddar sauce is mostly fat and cheese with minimal carbs (usually 1-2g per serving). It’s perfectly fine for keto. The small amount of carbs comes from thickeners and other minor ingredients.

Final Thoughts

Arby’s is an underrated keto-friendly restaurant. While chains like McDonald’s and Chipotle get the spotlight for low-carb options, Arby’s deserves serious consideration. Their emphasis on quality roast beef, customizable sandwiches, and meat-based menu items make it genuinely keto-friendly without requiring extensive modifications.

The key to success at Arby’s is simple: order sandwiches without buns, skip the sides, avoid sugary sauces, and load up on meat and cheese. You’ll stay in ketosis, feel satisfied, and actually enjoy your meal.

Next time you’re driving past Arby’s, don’t skip it. Your keto diet will thank you.