66 McAlister’s Keto Options Ranked by Dietician: Hidden Keto Menu

If you’re looking eat keto at McAlister’s, you’ve come to the right place since we’ve listed out all the low-ish carb menu items along with their nutritional information.⁸

This popular deli, with locations throughout the US, is known for its club sandwiches, loaded baked potatoes, and sweet tea; but on the surface none of these options sound particularly keto-friendly.

However, we asked a dietician to rank the best McAlister’s keto options and it turns out it’s definitely possible to order a delicious keto meal at this restaurant. 

We’ll cover net carbs, other macronutrients, and ingredient quality so keto dieters can make informed choices. Our hidden keto menu makes it easy to pinpoint low carb items.

Is McAlister’s Deli Keto Friendly?

For many Americans, nearly half of their daily calorie intake comes from restaurant meals.¹ Consequently, to find success on the keto diet, it’s important to find go-to restaurant orders that fit within a keto plan. 

Source: vorason via Canva.com⁹

While this is easier at some restaurants than others, most places will have at least some keto options. Delis like McAlister’s, where meals often feature bread, chips, cookies, and other carb-laden ingredients, can present a particular challenge. 

However, dieticians confirm that by reading the menu carefully and ordering strategically, eating keto at McAlister’s is possible and can be a delicious experience.

Focus on enjoying McAlister’s high-quality cheese, meat, and vegetable offerings, and consider trying their unsweet tea as well. Add a low carb sweetener if desired! 

All 66 McAlister’s Keto Menu Items & Nutritional Information (Low Carb McAlister Options)

This list includes every item available on the McAlister’s menu with 30 or fewer net carbs per serving. This McAlister’s nutrition info is listed in order from lowest carbs to highest carbs within each category. 

While this list doesn’t include individual sandwich and baked potato toppings, we’ll explain how to take advantage of those options later in the article. 

Source: matsou via Canva.com¹⁰

While putting together a McAlister’s keto meal, keep in mind that people on the keto diet should still prioritize fruits and vegetables and monitor intake of saturated fat for optimal health.² Also, it’s worth noting that most nutritionists recommend avoiding calorie counting on a low-carb diet.³ 

Instead, work to avoid carbs and choose high-fat, high-protein, and high-fiber foods and eat until you’re full but not stuffed. 

Soups (Cups, Bowls and Garnishes)

Avoid the tortilla chips or saltines that come with soups to save 5-10 grams net carbs per serving. 

Soup Cups 

1. Fire Roasted Vegetable, Cup: 9g net carbs, 0g fat, 4g protein, 60 calories  
2. Chicken and Dumplings Soup, Cup: 20g net carbs, 5g fat, 11g protein, 170 calories
3. Traditional Chili, Cup: 20g net carbs, 11g fat, 17g protein, 250 calories
4. Broccoli Cheddar, Cup: 21g net carbs, 18g fat, 11g protein, 290 calories
5. Chicken Tortilla, Cup: 23g net carbs, 9g fat, 7g protein, 210 calories
6. Tomato Bisque, Cup: 24g net carbs, 9g fat, 5g protein, 200 calories
7. Veggie Chili, Cup: 24g net carbs, 2g fat, 9g protein, 180 calories

Soup Bowls

8. Fire Roasted Vegetable, Bowl: 14g net carbs, 0g fat, 6g protein, 90 calories  
9. Broccoli Cheddar, Bowl: 27g net carbs, 27g fat, 15g protein, 420 calories
10. Chicken and Dumplings Soup, Bowl: 30g net carbs, 7g fat, 16g protein, 250 calories

Garnishes – Soup Cups 

11. Green Onions: 0g net carbs, 0g fat, 0g protein, 0 calories  
12. Cheddar-Jack: 0g net carbs, 1g fat, <1g protein, 10 calories
13. Parmesan: 0g net carbs, 1g fat, <1g protein, 10 calories
14. Sour Cream: 0g net carbs, 1.5g fat, 0g protein, 15 calories
15. Jalapenos: 0g net carbs, 0g fat, 0g protein, 0 calories
16. Applewood Smoked Bacon: 0g net carbs, 11g fat, 10g protein, 150 calories
17. Croutons: 3g net carbs, 0g fat, 0g protein, 15 calories
18. Crispy Onion: 3g net carbs, 3g fat, 0g protein, 40 calories  
19. Blue Corn Tortilla Chips: 4g net carbs, 2g fat, 0g protein, 35 calories

Garnishes – Soup Bowls

20. Green Onions: 0g net carbs, 0g fat, 0g protein, 0 calories  
21. Cheddar-Jack: 0g net carbs, 2g fat, 1g protein, 20 calories
22. Parmesan: 0g net carbs, 1.5g fat, 2g protein, 20 calories
23. Sour Cream: <1g net carbs, 2.5g fat, <1g protein, 30 calories
24. Jalapenos: 0g net carbs, 0g fat, 0g protein, 0 calories
25. Applewood Smoked Bacon: <1g net carbs, 22g fat, 20g protein, 300 calories
26. Croutons: 5g net carbs, 1g fat, <1g protein, 30 calories
27. Crispy Onion: 3g net carbs, 3g fat, 0g protein, 40 calories  
28. Blue Corn Tortilla Chips: 4g net carbs, 2g fat, 0g protein, 35 calories

Fresh Salads

29. Caesar Salad (Choose 2 Portion): 7g net carbs, 40g fat, 7g protein, 420 calories
30. Garden Salad (Choose 2 Portion): 7g net carbs, 10g fat, 9g protein, 150 calories
31. Grilled Chicken Caesar Salad (Choose 2 Portion): 8g net carbs, 41g fat, 22g protein, 490 calories  
32. Grilled Chicken Salad (Choose 2 Portion): 9g net carbs, 13g fat, 26g protein, 260 calories  
33. McAlister’s Chef Salad (Choose 2 Portion): 9g net carbs, 14g fat, 20g protein, 250 calories
34. Caesar Salad: 14g net carbs, 63g fat, 14g protein, 680 calories  
35. Southwest Chicken and Avocado Salad (Choose 2 Portion): 14g net carbs, 16g fat, 24g protein, 310 calories
36. Pecanberry Salad (Choose 2 Portion): 14g net carbs, 7g fat, 17g protein, 190 calories
37. Garden Salad: 16g net carbs, 19g fat, 18g protein, 310 calories
38. Garden Salad with Harvest Chicken Salad (Choose 2 Portion): 16g net carbs, 30g fat, 18g protein, 400 calories
39. Grilled Chicken Caesar Salad: 16g net carbs, 65g fat, 44g protein, 830 calories
40. Grilled Chicken Salad: 19g net carbs, 26g fat, 52g protein, 520 calories
41. Savannah Chopped Salad (Choose 2 Portion): 19g net carbs, 8g fat, 20g protein, 230 calories
42. McAlister’s Chef Salad: 19g net carbs, 27g fat, 40g protein, 490 calories
43. Pecanberry Salad: 28g net carbs, 13g fat, 34g protein, 380 calories
44. Garden Salad with Harvest Chicken Salad: 30g net carbs, 61g fat, 38g protein, 820 calories

Club Sandwiches

45. McAlister’s Club Wrap (Choose 2 Portion): 30g net carbs, 23g fat, 21g protein, 410 calories  

Craveable Classic Sandwiches

46. Grilled Chicken Sandwich (Choose 2 Portion): 24g net carbs, 14g fat, 22g protein, 310 calories  
47. Harvest Chicken Salad (Choose 2 Portion): 24g net carbs, 22g fat, 11g protein, 340 calories

Big and Bold Sandwiches

48. French Dip (Choose 2 Portion): 29g net carbs, 20g fat, 38g protein, 440 calories  

Fresh Favorite Sandwiches

49. Grilled Chicken Caesar Wrap (Choose 2 Portion): 25g net carbs, 24g fat, 22g protein, 410 calories  

Sides

50. Pickle Spear: 0g net carbs, 0g fat, 0g protein, 0 calories  
51. Steamed Broccoli: 3g net carbs, 8g fat, 3g protein, 100 calories
52. Tomato and Cucumber Salad: 5g net carbs, 4g fat, <1g protein, 70 calories
53. Fruit: 9g net carbs, 0g fat, 1g protein, 40 calories
54. Applesauce: 12g net carbs, 0g fat, 0g protein, 60 calories
55. Mac & Cheese: 19g net carbs, 14g fat, 8g protein, 230 calories
56. Potato Salad: 21g net carbs, 17g fat, 2g protein, 250 calories

Chips

57. All McAlister’s Deli chip flavors have between 24-28 grams net carbs per bag. 

Salad Dressings – 2 Ounces

3 ounce portions of the first 4 dressings are also keto-compliant. 

58. Caesar Dressing: 2g net carbs, 36g fat, 2g protein, 340 calories  
59. Buttermilk Ranch: 2g net carbs, 22g fat, 2g protein, 200 calories
60. Green Goddess Dressing: 4g net carbs, 30g fat, 2g protein, 280 calories
61. Olive Oil & Balsamic Vinaigrette: 6g net carbs, 12g fat, 0g protein, 140 calories
62. Chipotle Ranch: 8g net carbs, 28g fat, 0g protein, 280 calories
63. Chili Lime Vinaigrette: 10g net carbs, 14g fat, 0g protein, 160 calories
64. Sherry Shallot Dressing: 10g net carbs, 28g fat, 0g protein, 300 calories
65. Thousand Island: 14g net carbs, 24g fat, 0g protein, 260 calories  
66. Fat-Free Raspberry Pecan Vinaigrette: 20g net carbs, 0g fat, 0g protein, 90 calories

McAlister’s Honey Mustard Dressing: 20g net carbs, 20g fat, 2g protein, 260 calories  

Avoid These High Carb Ingredients & Menu Items at McAlister’s

Is McAlister’s Deli keto-friendly? Not if you order these foods!

Stay away from these categories to keep meals under 50 grams of net carbs. 

Source: zkruger via Canva.com¹¹

Keep in mind, however, that the tips for ordering keto at McAlister’s section below provides some workarounds for high-carb menu items. And if you slip up, just get back on track. As this realistic 6 month body transformation (Female) shows, consistency is more important than perfection when dieting. 

• Nachos: 50-130 g net carbs  
• Country Potato Soup: 33-44 g net carbs 
• Savannah Chopped Salad, Full: 39g net carbs
• Club Sandwiches: 38-105 g net carbs
• Craveable Classic Sandwiches (other than exceptions noted above): 33-68 g net carbs  
• Big and Bold Sandwiches (other than exception noted above): 31-103 g net carbs
• Savory and Spicy Sandwiches: 31-99 g net carbs
• Fresh Favorites Sandwiches (other than exception noted above): 31-69 g net carbs
• Giant Spuds: 59-130 g net carbs
• Desserts: 42-104 g net carbs
• Sandwich Bread: 32-83 g net carbs

Tips on Ordering Keto At McAlister’s + Sample Order

While getting into ketosis may help reduce hunger levels while dieting, food choices also play a key role.⁴ Research shows that prioritizing fiber intake can help low-carb dieters find long-term success, so these tips are designed to help dieters choose high-fiber, high-protein meal options that taste great.⁵ 

Order Sandwiches Without Bread

Many of the sandwiches are keto-compliant if simply ordered without bread. ‘Whole Portion Romaine Lettuce’ is an ingredient listed in their Nutrition Guide, so it’s worth asking for lettuce leaves to make a lettuce wrap style sandwich. 

Pay attention to condiments, and choose plain mayo, mustard or oil and vinegar. The Honey Mustard that comes on many sandwiches is high in carbs. 

Another option is to discreetly bring a couple of slices of keto bread to the restaurant, and assemble a keto sandwich after ordering! While this option might be outside of some people’s comfort zones, it can be the best way to get the true deli experience on a keto diet. 

Use the Pick 2 Option To Build a Low-Carb Feast

Some of the Pick 2 Portion sandwiches have fewer than 30 grams of net carbs. Pair with a low-carb soup or salad for a satisfying lunch. 

For people who follow an intermittent fasting or OMAD (One Meal a Day) style keto diet (learn about ways to hack hunger while fasting here), a Pick 2 Option meal with fewer than 50 grams of net carbs could fit within a daily carb budget. 

Try a Loaded Spud – Sans Spud 

While McAlister’s Loaded Spuds are some of the highest carb menu items they offer, most of the toppings are keto. While you might get some weird looks from employees, you could make a delicious meal with roast beef, caramelized onions, applewood smoked bacon, jalapenos, and even cheese sauce. Messy but tasty! 

Load Salads With Meat and Cheese

While lunch meat can be high in sodium and preservatives, as far as low-carb, high-protein options at McAlister’s go, this is one of the best choices.⁶ To make McAlister’s salads more filling, consider asking for a double portion of meat. 

For example, the McAlister’s Chef Salad (sans croutons), with double turkey and ham, has a whopping 57 grams of protein! 

Cheese is always a popular keto food, and thankfully, research confirms that cheese is a neutral food that can be easily incorporated into a healthy diet.⁷ Try to make the most of McAlister’s many cheese options. 

A Ham & Cheese Melt with no bread and double Swiss has 34 grams of fat and only 9 grams net carbs. This fat will help keto dieters stay full and satisfied. 

Keep in mind, however, that when asking the question can you be in ketosis and still not lose weight, calorie dense foods like cheese are often to blame for weight loss plateaus. 

McAlister’s Deli Sample Keto Meal #1

• Reuben, Choose 2 Portion (No Bread) + Cup of Fire Roasted Vegetable Soup – 400 calories, 24g fat, 17g net carbs, 27g protein 

McAlister’s Deli Sample Keto Meal #2

• Full Caesar Salad with Bacon, Grilled Chicken, Parmesan, and Caesar Dressing – 840 calories, 68g fat, 10g net carbs, 45g protein 

With all 66 McAlister’s keto menu items & nutritional information at your disposal, you’re empowered to craft great keto meals when eating out! While eating keto at McAlister’s might require a little bit of research, it’s definitely possible. 

Feel free to enjoy a McAlister’s keto experience without sabotaging weight loss goals. 

Frequently Asked Questions