In this post, you’ll learn how to order at Arby’s, low carb, and still stay on your diet.
You can also get my Arby’s low carb menu with basic macros and nutrition stats for all 43 of their low carb options. It’s a great fit for anyone eating keto, low carb, low sugar, or diabetic friendly.
Because Arby’s offer healthy portions of meat on their bunless sandwiches they are a good way to get high protein low carb fast food.
I wrote off Arby’s after a bad experience when I was a kid.
They didn’t do anything wrong but their sliced beef and sauce didn’t appeal to me back then.
It’s amazing how powerful first impressions can be because I can’t recall going back more than a couple times since. I’ve always assumed they were just about to go out of a business. Glad I’m wrong because I’ve learned their menu lends itself well to low carb ordering.
Arby’s is low carb friendly. They have 25 different sandwiches on the menu that can be ordered without a bun and their selection of meats & sauces is appreciably different from other fast food chains.
- Low carb friendly – Yes.
- Low carb entrees on menu – No. They have a couple of moderately low carb salads on their online menu, but they weren’t available at my location.
- Satiety of low carb entrees – Average. Both times I ordered two bunless sandwiches, spent more than $11, and could have eaten at least one more.
- Taste of low carb entrees – Above Average. Their warm, deli-style meats were a welcome change compared to the standard burgers I’ve gotten at other fast food chains. I also liked their Arby’s Sauce and Horsey Sauce which are different than the sauces you get at most other places.
- Price / value of low carb entrees – Below Average. It’s going to cost you $11 or more to get full at Arby’s because they are serving you more expensive cuts of meat than your standard ground beef. I got the bunless versions of the Half Pound Beef N Cheddar for $7.22, the Corned Beef Reuben for $6.22, the Loaded Italian for $5.99, and the Classic French Dip for $5.69.
- Ordering experience – Average. The restaurant design and ambiance are mediocre. It was fairly smooth ordering, but they charged me $0.23 for lettuce leaves which was annoying since I wasn’t given a discount for omitting the bun. They also don’t give much thought to the presentation of their low carb entrees as you’ll see in the “What I ordered” section.
Arby’s is a fun of change of pace for low carb fast food if you’re stuck in a rut of lettuce-wrapped burgers. You’ll spend a little more, but it’s worth it to break up the monotony.
What I ordered
My first order was a lettuce wrapped Half Pound Beef N Cheddar sandwich and a lettuce wrapped Corned Beef Reuben. I’m sorry for the photo that follows.
Each sandwich was served warm which caused the lettuce to wilt and made for an unappetizing picture. In hindsight, I would request the sandwiches be served in a bowl with shredded lettuce or ask for the lettuce leaves on the side.
The Reuben came with sliced corned beef, melted Swiss Cheese, sauerkraut and Thousand Island dressing. It delivered 350 calories and had 6 net carbs.
The Beef N Cheddar had roast beef, cheddar cheese sauce, and red ranch dressing. It delivered 530 calories and had 10 net carbs.
Aside from the patches of wilted lettuce, the sandwiches tasted great. The warm meat and melted cheese made them feel more luxurious and indulgent than your standard fast food fare. I liked it.
My second order at Arby’s was a bunless Classic French Dip sandwich and a bunless Loaded Italian sandwich. Learning from previous experience I ordered them in a bowl instead of lettuce wraps.
They were more appetizing to look at than their lettuce wrapped counterparts, but they were more cumbersome to eat with a fork.
The Classic French Dip came with roast beef, Swiss cheese, and French au jus sauce. It has about 300 calories and 5 net carbs if you use about half the Au Jus they give you.
The Loaded Italian came with ham, salami, and pepperoni, melted Provolone cheese, banana peppers, lettuce, tomato, and red onion, red wine vinaigrette, and garlic aioli. If you ate the Loaded Italian as I did, without the red win vinaigrette which looked a little too sugar-y to me, then it’s 440 calories and 6 net carbs.
Both sandwiches tasted good, but the ingredients would have been easier to eat if they were sliced up like a salad.
What you should order
If I went back to Arby’s today, the goal would be to get full for less than $10 so I’d order a bunless Mount Italy Sandwich which has 780 calories and only 9 net carbs. It has similar ingredients to the Loaded Italian, just more of em’.
The bunless Half-Pound Beef N Cheddar is also a good option at 530 calories and 10 net carbs.
Request that Arby’s serve your sandwiches in a bowl with shredded lettuce.
What you can order
There are 25 different Arby’s sandwiches on the menu that you can order without a bun. They also have some small sliders that you can order without the bun.
Here are the top 5 bunless, low carb sandwiches that offer the best blend of high calorie, but low carb:
- Mount Italy – 780 calories and 9 net carbs
- Triple Thick Bacon Half Pound Club Sandwich – 630 calories and 12 net carbs.
- Half Pound French Dip & Swiss/Au Jus – 550 calories and 11 net carbs.
- Half Pound Beef ‘n Cheddar – 530 calories and 10 net carbs.
- Smoked Italian Porchetta Sandwich – 490 calories and 5 net carbs.
Chopped salads should be available at most locations, though they weren’t shown on the menu at mine.
It should be the perfect resource if you’re looking for an Arby’s sugar free menu or an Arby’s diabetic menu.
My low carb menu is derived from Arby’s handy online build-a-meal tool which lets you pick the ingredients of your sandwich and then tells you the nutrition stats and macros.
What you should avoid
In case you’re new to low carb / keto eating, I’ll point out that you can’t eat any of the Arby’s sandwich buns or fries.
Here’s the full list of tricky and tempting items to avoid.
Avoid these Sauces / Dressings
- Tangy Barbecue Sauce – 40 calories and 9 net carbs.
- Honey Mustard Dipping Sauce – 140 calories and 5 net carbs.
- Dijon Honey Mustard Dressing – 180 calories and 8 net carbs.
- Bronco Berry Sauce – 60 calories and 15 net carbs.
Avoid these Sides
- Steakhouse Onion Rings – 420 calories and 49 net carbs.
- Mozzarella Sticks – 440 calories and 35 net carbs.
- Jalapeno Bites – 290 calories and 29 net carbs.
Avoid these Items with Fried Chicken
- Buttermilk Buffalo Chicken – 370 calories and 18 net carbs.
- Buttermilk Chicken Bacon & Swiss – 480 calories and 21 net carbs.
- Buttermilk Chicken Cordon Bleu – 520 calories and 19 net carbs.
- Buttermilk Crispy Chicken – 380 calories and 17 net carbs.
- Prime-Cut Chicken Tenders – 360 calories and 26 net carbs.
- Chopped Farmhouse Salad – Crispy Chicken – 430 calories and 22 net carbs.
- Chicken Tender ‘n Cheese Slider – 160 calories and 10 net carbs.
- Buffalo Chicken Slider – 160 calories and 10 net carbs.
Unfortunately, the Arby’s fried chicken batter has too many carbs. If you’re looking for a moderately low carb fast food fried chicken option, then check out my Chick-Fil-A low carb post.
My next low carb fast food guide is for Carl’s Jr which I’ve had once before in Palm Springs. Wasn’t a fan, but wasn’t eating low carb.
If you want to get my Carl’s Jr. low carb fast food guide via email, sign up here:
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I’ll also report back with final results for how this fast food experiment affects my health, well-being, and bank account. And you’ll get some simple low carb recipes and other tips from me for all the times you’re not eating in a fast food joint.