The Mediterranean diet isn’t so much a restrictive diet as it is a general lifestyle; it’s a heart-healthy, balanced way of eating that focuses on whole foods, healthy fats, and lean proteins.
That said, it is restrictive in the sense that certain food groups or categories simply won’t fly – and fast food is one of them. Thanks to things like processed ingredients, hydrogenated oils, and sugar, it can be hard to find a diet-friendly meal or snack at your favorite fast food chain, whether you’re on a Mediterranean diet, a keto diet, a gluten-free diet, or a vegan one.
So if you’re craving KFC while on the Mediterranean diet, is there anything on the menu you can order? Here’s the complete list of food and drink options that make the cut.
Mediterranean diet-friendly food and drinks available on the KFC menu
KFC’s fried chicken may be finger-lickin’ good, but let’s cut right to the chase: there isn’t much finger lickin’ to be had at KFC for those on a Mediterranean diet.
While chicken is typically a lean protein that can be consumed in moderation on the diet, KFC’s chicken is all breaded (with refined grains, aka wheat flour) and deep-fried (in not-so-healthy hydrogenated oils). The best option would have been KFC’s Kentucky Grilled Chicken, but unfortunately it’s widely unavailable these days due to a recent menu simplification across the US. If you are lucky enough to live near a KFC that still offers grilled chicken, that’ll be your best bet.
Otherwise, it’s best to stay away from anything fried, as well as anything that consists of refined grains or added sugar, so that cancels out items like fries, sandwiches and wraps, mac & cheese, biscuits and cornbread, and any desserts. Unfortunately some of the better-for-you sides like green beans and side salads are no longer on the menu, and those that still are pretty much all contain sugar or unnatural additives.
Your options are slim, to say the least, but below are some items you can choose from if you’re ordering a bite at KFC while on the Mediterranean diet.
| Diet-Friendly Chicken | Diet-Friendly Ordering Options |
| Kentucky Grilled Chicken* | 8-piece, 12-piece, or 16-piece chicken only |
| Chicken Drum Add-On | Grilled* |
| Chicken Wing Add-On | Grilled* |
| Chicken Thigh Add-On | Grilled* |
| Chicken Breast Add-On | Grilled* |
| Diet-Friendly Homestyle Sides | |
| Sweet Corn | |
| Diet-Friendly Kids Meal Items | |
| Applesauce | |
| Diet-Friendly Beverages | |
| Unsweetened Iced Tea |
Depending on how they’re made, mashed potatoes can generally be consumed while on the Mediterranean diet. Since dairy products higher in fat are usually limited or avoided, mashed potatoes made without butter and eaten without gravy (which typically contains flour) are diet-friendly. However, the mashed potatoes at KFC contain processed ingredients or additives that make them not-so-diet-friendly.
The healthiest and most nutritious option on the KFC menu would be grilled chicken wings, which are not fried. This item is a lower-calorie, lower-fat, higher-protein option; however, grilled chicken is no longer a menu option at many KFC locations across the US.
KFC has simplified their national menu in recent years, and several menu items – like the Kentucky Grilled Chicken – are either no longer available or only available at select, limited locations. It may still be possible to order grilled chicken as a bucket or a la carte, but it will depend on your specific store location.
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