There is nothing better than getting to the grocery store deli and grabbing a fresh and hot rotisserie chicken fresh off the skewer. The whole car ride home the aroma of the freshly cooked chicken fills the car and leaves your mouth watering! Rotisserie chicken is one of the most healthy and economical grocery store shortcuts out there. In 2018, over 900 million rotisserie chickens were sold by food service outlets and retail stores! Rotisserie chicken can be used in a variety of ways and tastes delicious every time. With crispy skin on the outside and tender chicken on the inside, it is always a winner. But, is this juicy chicken keto-approved?
Yes, rotisserie chicken is considered keto. Roasted chicken that is simply seasoned will contain zero to no carbohydrates and is a great source of protein. However, store bought rotisserie chicken contains an alarming amount of sodium. Healthier keto alternatives to rotisserie chicken include Tyson Chicken Thighs, Crescent Foods Lamb Chops, and Whole Foods New York Strip.
Throughout this article, we will discuss the nutritional information for rotisserie chicken, better keto alternatives, and how to prepare rotisserie chicken at home. Let’s dig in!
Contents
How is Rotisserie Chicken Made?
Rotisserie cooking is a form of roasting, which means cooking food uncovered in an oven or grill. The roasted chicken turns into rotisserie chicken when it is skewered on a spit and rotated over a grill or open fire for more even cooking. The chicken is also usually injected with brine to retain moisture prior to roasting. Additional ingredients may be used to add flavor and brown the chicken, such as yeast extract, spices, sodium tripolyphosphate, and natural flavorings.
Is Rotisserie Chicken Healthy?
Rotisserie chicken is a great source of animal protein and is low in saturated fat and cholesterol compared to other animal meats out there. However, depending on the way the rotisserie chicken is made can make a huge difference in its nutritional content. The simplest and cleanest way to roast a chicken would be to coat it with a little olive oil and season it with salt and pepper. But, most grocery stores enhance their rotisserie chickens with a solution that is injected inside to help keep the chicken moist and flavorful.
Downsides
A large issue with these solutions is that they can include excessive amounts of sodium. They also may include sugar and processed ingredients like natural flavorings, gums, stabilizers, and carrageenan. We can’t assume that all rotisserie chicken is just simple, plain chicken. It is likely that is contains other additives and ingredients. In moderation, this would be ok to consume. But, it is recommended to try and avoid excess sodium in the diet when possible. Excessive sodium intake increases your risk of developing high blood pressure, which is a major contributor to heart disease.
When shopping, your best bet is to check the nutrition facts label and ingredients list or ask the deli manager for the information if it’s not on the packaging.
Store-Bought Rotisserie Chicken Nutrition Information
Let’s explore and compare the nutritional facts of rotisserie chicken at some of the largest grocery store chains.
Publix Rotisserie Chicken
Ingredients:
- Whole Chicken
- Water
- Seasoning
- Chicken Flavor,
- Corn Starch
- Natural flavors
- Chicken Broth
- Xanthan Gum
- Gum Arabic
- Guar Gum
- Salt
- Sugar
- Spices
Nutrition Facts (per 3 oz):
- Calories: 155
- Total Fat: 8g
- Saturated Fat: 2.75g
- Cholesterol: 85mg
- Sodium: 216mg
- Total Carbohydrate: <1g
- Fiber: 0g
- Sugars: 0g
- Protein: 19g
Safeway Whole Rotisserie Chicken
Ingredients:
- Whole Chicken Containing Up to 15% of Solution (Water, Salt, Sodium, Tripolyphosphate, Brown Sugar, Rice Starch, Dextrose, Carrageenan, Sodium Acid Pyrophosphate, Garlic Powder, Spice, Extractives, Xanthan Gum, Vinegar)
- Coated with Seasoning (Salt, Maltodextrin, Corn Syrup Solids, Sorbitol, Paprika, Sugar, Spices, Dehydrated Garlic, Dehydrated Onion, Citric Acid, Extractives of Paprika)
Nutrition Facts (per 3 oz):
- Calories: 160
- Total Fat: 8g
- Saturated Fat: 2.5g
- Cholesterol: 110mg
- Sodium: 170mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 21g
Walmart Traditional Rotisserie Chicken
Of all the store-bought rotisserie chicken available, Walmart contains the highest sodium content per serving, coming in at 690mg per 3 ounces.
Ingredients:
- Seasoned Chicken (Whole Chicken Without Neck And Giblets)
- Water
- Seasoning [Salt, Maltodextrin, Sugar, Yeast Extract, Flavorings, Butter Flavor {Maltodextrin, Natural Flavor}, Annatto Extract], Sodium Phosphates)
- Rub (Salt, Corn Starch, Dehydrated Chicken Broth, Dehydrated Onion, Dehydrated Garlic, Spice, Paprika)
Nutrition Facts (per 3 oz):
- Calories: 180
- Total Fat: 12g
- Saturated Fat: 3.5g
- Cholesterol: 85mg
- Sodium: 690mg
- Total Carbohydrate: <1g
- Fiber: 0g
- Sugars: 0g
- Protein: 19g
Sam’s Club Rotisserie Chicken
Sam’s Club rotisserie chicken is also one of the worst sodium offenders out there. It contains 550mg of sodium per 3 ounces.
Ingredients:
- Whole Chicken
- Salt
- Water
- Sodium Phosphate
- Yeast Extract
- Natural Flavours
- Maltodextrin
- Chicken Broth
- Chicken Fat
Nutrition Facts (per 3 oz)
- Calories: 160
- Total Fat: 9g
- Saturated Fat: 2.5g
- Cholesterol: 45mg
- Sodium: 550mg
- Total Carbohydrate: <1g
- Fiber: 0g
- Sugars: 0g
- Protein: 19g
Whole Foods Organic Rotisserie Chicken
Whole Foods chickens are not injected with a solution, resulting in the lowest sodium content of all the other stores.
Ingredients:
- Chicken
- Salt
- Organic Black Pepper
Nutrition Facts (per 3 oz):
- Calories: 200
- Total Fat: 12g
- Saturated Fat: 3g
- Cholesterol: 75mg
- Sodium: 70mg
- Total Carbohydrate: <1g
- Fiber: 0g
- Sugars: 0g
- Protein: 23g
Costco Whole Rotisserie Chicken
Ingredients:
- Whole Chicken
- Water
- Seasoning
- Potato Dextrin
- Carrageenan
- Sugar
- Dextrose
- Spice Extractives
Nutrition Facts (per 3 oz):
- Calories: 140
- Total Fat: 7g
- Saturated Fat: 2.5g
- Cholesterol: 55mg
- Sodium: 460mg
- Total Carbohydrate: 0.5g
- Fiber: 0g
- Sugars: 0.5g
- Protein: 19g
BJ’s Rotisserie Chicken
Ingredients:
- Chicken
- Water With 2% Or Less Of Salt
- Sodium Phosphate
- Dextrose
- Brown Sugar
- Carrageenan
- Natural Flavor
Nutrition Facts (per 3 oz):
- Calories: 170
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 75mg
- Sodium: 320mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 18g
Boston Market Rotisserie Chicken
Ingredients:
- Chicken With Up To 15% Solution Of Water
- Seasoning (Salt, Sugar, Natural Roasted Chicken Type Flavor [Yeast Extract, Maltodextrin, Flavoring (Contains Canola Oil) Chicken Broth, Salt, Lactic Acid, Calcium Lactate] Maltodextrin, Garlic Powder)
- Carrageenan Blend (Xanthan Gum, Konjac Flour, Carrageenan).
Nutrition Facts (per 3 oz):
- Calories: 150
- Total Fat: 7g
- Saturated Fat: 2g
- Cholesterol: 95mg
- Sodium: 350mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 21g
Keto Protein Alternatives
The keto diet is not just about low-carb, it is also a diet high in fat and moderate in protein. The optimal macronutrient range is 70% fats, 5% carbohydrates, and 25% protein. Rotisserie chicken is not one of the higher-fat meats out there. Consuming the dark meat of the chicken will help ensure you are adding more fat to the meal. But – there are a few types of meat out that are better suited for the keto diet, as they contain higher amounts of fat per serving. Let’s review some of the top choices.
Tyson Chicken Thighs
Ingredients:
- Chicken Thighs
Nutrition Facts (per 4 oz):
- Calories: 250
- Total Fat: 20g
- Saturated Fat: 6g
- Cholesterol: 100mg
- Sodium: 80mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 17g
Marketside Pork Belly
Ingredients:
- Pork
Nutrition Facts (per 4 oz):
- Calories: 580
- Total Fat: 59g
- Saturated Fat: 22g
- Cholesterol: 80mg
- Sodium: 35mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 10g
Crescent Foods Lamb Chops
Ingredients:
- Lamb Loin
Nutrition Facts (per 4 oz):
- Calories: 330
- Total Fat: 29g
- Saturated Fat: 13g
- Cholesterol: 65mg
- Sodium: 70mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 17g
Whole Foods Beef Angus New York Strip
Ingredients:
- Beef
Nutrition Facts (per 4 oz):
- Calories: 260
- Total Fat: 18g
- Saturated Fat: 7g
- Cholesterol: 65mg
- Sodium: 55mg
- Total Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 23g
How To Make Rotisserie Chicken At Home
Although purchasing an already cooked rotisserie chicken at the grocery store is inexplicably convenient, if time allows, preparing your own rotisserie chicken at home can save you from tons of excess sodium. The leftovers can also be used in numerous ways. You don’t even need a Rotisserie! Check out this simple, at-home rotisserie chicken recipe that is easily prepared in the oven.
Prep Time: 15 minutes Cook Time: 1 hour 12 minutes Serves: 8
Ingredients:
- 1 small fryer chicken, about 3.5 oz
- 1 Tablespoon Olive Oil
- ½ teaspoon paprika
- ¼ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt and pepper to taste
Instructions:
- Combine all seasonings in a small bowl and mix well.
- To prepare chicken, dab dry with paper towels.
- Rub the outside of the chicken with olive oil and season generously with the spice mixture.
- Gently fold the wings behind the chicken. Using kitchen twine, tie the legs together.
- Preheat oven to 450°F. Place chicken breast side up in a castiron skillet or in a small dish.
- Roast 12 minutes, reduce heat to 350°F and cook an additional 60-70 minutes or until chicken reaches 165°F.
- Rest 15 minutes before carving.
Nutrition Facts (per 4 oz):
- Calories: 216
- Total Fat: 16g
- Saturated Fat: 4g
- Cholesterol: 71mg
- Sodium: 67mg
- Total Carbohydrate: 1g
- Fiber: 0g
- Sugars: 1g
- Protein: 18g
Related Questions
Is Rotisserie Chicken Gluten-Free?
Most store-bought rotisserie chickens are not gluten-free. Many of them use different wheat starches and thickeners in their seasoning blends and to make the skin crispier. Unless the label states that it is gluten-free, it is best to avoid it and prepare your own at home.
What Are Some Ways To Use Rotisserie Chicken Leftovers?
The great thing about rotisserie chicken is that it can be eaten plain, or used in a variety of recipes. Rotisserie chicken can be used to create a ton of keto-approved dishes. Some examples include chicken salad, chicken and cheese stuffed peppers, buffalo chicken dip, chicken cobb salad, and creamy chicken casserole.