Keto at fast food

Contents

The best keto fast food choices at McDonald’s, In-N-Out, Taco Bell and more

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Are you in ketosis right now? The latest of the low-carbohydrate diets continues to grow in popularity as would-be beach bod-havers swap sandwich bread, buns and french fries for bacon, cheese and guacamole. One highly-attractive element of the keto diet plan is that it doesn’t restrict calories as much as most other diets, so you can have tasty food — and eat it, too — just as long as it’s the right type of calories. And fortunately, that includes crave-able comfort foods like meat, cheese and avocado.

If you don’t know, the keto diet (more formally known as the ketogenic diet) is the elimination of most carbohydrates and sugar in nearly all forms and a carefully calculated blitz of fat (and protein) meant to send your metabolism into a state of ketosis. When this happens, ketones are created from fat (since there are no carbs or sugar present to supply) and used for fuel at a much higher rate, resulting in rapid weight loss along with spikes in energy, according to adherents of the keto diet.

To break it down a bit further, the average keto dieter looks to keep their carb intake between 15 and 20 grams per day (or less), depending on body type. To put that in perspective, a single apple or banana has over 25 grams of carbs alone, so navigating a keto diet on any restaurant menu can be tricky but you’ll have to do even more homework and question-asking at fast-food and fast-casual chains where carb-loaded burger buns and french fries run rampant.

Though national chains have been somewhat slow to catch up to the fad, Chipotle announced keto bowls early in 2019 and it may not be too long before others follow suit. Until then, we did some digging into the menus of some of the nation’s most popular fast food and fast-casual chains to help you pick low-carb options and stay in full ketosis, even during those weeks when meal prep just wasn’t an option.

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Wendy’s, McDonald’s, Burger King, Shake Shack and In-N-Out

Burger joints can be fairly keto-friendly as long as you’re willing to give up the buns and french fries and some chains like Shake Shack will even sub a lettuce wrap in for the keto-busting bread. Here are the best low-carb, keto options at burger joints. And even though calorie counting is not a cornerstone of the keto diet, do be conscious of calorie intake, especially at fast food burger joints, as they can have other negative implications on health.

What to eat

Wendy’s Double Baconator has loads of fat and 53 grams of protein with only 2 grams of carbs, when you lose the bun. Go whole hog with a bunless Quarter Pounder with Cheese or Big Mac (or two) at McDonald’s, but add extra bacon or cheese, and hold the special sauce (which is, sadly, high in sugar). Go Double Whopper at BK and ask for loads of extra toppings and big pieces of lettuce to wrap it up in.

As we mentioned, Shake Shack will hook you up with a lettuce wrap to replace its famous potato buns and feel free to load up on Shack Sauce, cheese and bacon and you’re still likely to stay under 3 net carbs. At west coast favorite In-N-Out Burger, go for a semi-secret menu item “The Flying Dutchman,” which is two patties with two slices of cheese melted in between. And you should definitely get that “Animal Style” with extra spread, pickles and grilled onions.

A bunless grilled chicken sandwich, which they most have a version of, is another viable option and though you can’t have the fries, tots or a Wendy’s baked potato on the side, most offer side salads. Just be careful to choose a full-fat, low-carb dressing. And don’t even think about opening that packet of croutons, mister.

What to watch out for

Be careful of some sauces and salad dressings that often contain loads of sugar. Ketchup is one of the sneakiest culprits and should be eaten in moderation or not at all, but go nuts with mustard, mayo, onions, pickles and other tasty toppers.

Full milk fat dressings like buttermilk ranch and Caesar are your best options for salads, and while Wendy’s beef chilli might seem like a good high fat choice, those carby beans will throw your keto diet off track in a hurry. Also, avoid veggie burgers or Shake Shack’s mushroom burger, which are all loaded with breadcrumbs and beans.

Panera Bread

Panera Bread

Panera has gotten healthier over the past few years, eliminating harmful chemicals and additives and offering more transparency with its menu. Obviously, the sandwiches are mostly off-imits but there are some workarounds and you definitely have some great keto options for Panera Bread.

Sandwiches (with no bread). The dang delicious bread at PB is obviously a keto non-starter but sandwiches like The Cuban and Bacon Turkey Bravo have a lot of high protein/fat ingredients like pulled pork, ham, cheese, turkey and bacon so ask for them on a bed of greens. Unlike most burger joints, Panera keeps fresh avocado on hand (a perfect keto food), so load up on avocado, bacon, (some) nuts and cheese.

Salads can be OK but be conscious that many contain high carb-count dressings and toppings such as tortilla strips, corn or ancient grains that will surely sabotage your hard-earned ketosis. The Green Goddess Salad, with egg, avocado, bacon and tomato is one of your best bets.

Unfortunately, the soups and sides are mostly a no at Panera for keto folks. Soups made with regular or lower-fat milks are jacked up with sugar to make up for taste. A lot of the soups also contain flour for thickening and the turkey chili contains beans, another keto no-no. Panera offers a bounty of keto-busting sides too, such as a piece of bread (no way), bag of chips (sorry, sister) and fruit or fruit cup (still no).

Taco Bell

Taco Bell

The key to surviving “the Bell” (besides having Pepto handy) is to avoid beans, corn and tortillas at all costs, which can make things tricky. But fear not: We have ideas for keeping keto at Taco Bell.

Try a Cantina Power Bowl and skip the rice and beans, opting for romaine lettuce, extra protein, guacamole and lots of hot sauce. Don’t be afraid of full-fat sour cream and extra cheese; both keto-friendly and oh so good.

Corn in all its forms is super high in glucose and carbohydrates, so even a few kernels might push you over the edge. Make sure to ask as sometimes corn sneaks into salsas and other menu items. And no chips, tortillas or taco shells.

Chipolte

Chipotle

As we mentioned, Chipotle has separated itself from the pack early with a line of keto-friendly bowls (one is paleo-friendly too). As a bonus Chipolte generally uses much higher-quality meats and proteins than do their fast food counterparts, partnering mostly with farms that raise animals without added hormones or nontherapeutic antibiotics. Here are the best keto diet options at everyone’s favorite Chipolte.

The Keto Bowls, of course. These low-carb options eliminate rice and beans and sub in lettuce with amped-up portions of guacamole, veggies, and meats, of which you have many to choose from including pork carnitas, free-range chicken, steak, chorizo, carne asada (new). You know the drill.

Rice, beans, and tortilla shells may be obvious items to avoid but watch out for the corn salsa too. Beyond the bowls you can do a salad with lots of good keto-friendly toppings, but sub in salsa or guac for the salad dressing. The other sauces are mostly OK but tomato has a fairly high sugar count so try to eat in moderation. Stay away from any sugary drinks and don’t let those cold Coronas in the fridge tempt you either.

Subway

Subway

Subway seems like it might be a bust, but don’t forget that it has salads now and all of the options you have for sandwich toppings that you can add to your meal. Meats, cheeses, veggies, pickles, jalapenos and lots more. It’ll also gladly turn your favorite sandwich into a salad per this blog post like the Sweet Onion Chicken Teriyaki (pictured above). Here’s how to eat keto at Subway.

Go with one of Subway’s signature salads like the Italian Chopped Salad or Subway Club Salad. Or start with greens and then have a field day with cold cuts, grilled chicken, bacon, mayo or whatever else. Tuna and chicken salad are also good options — just use full-fat low-sugar salad dressings or just oil and vinegar to finish it. Watch out for those pesky vinaigrettes that often contain added sugar.

The Subway sauces are a minefield of unwanted carbs (the sweet onion teriyaki has 18 alone). Try to stick with the ranch or Caesar. Meatballs are also a no-go, containing dastardly breadcrumbs.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

Keto Fast Food: Your Restaurant & Ordering Guide

You’ve decided to invest in your health by participating in the ketogenic way of eating, or maybe you’re thinking about giving keto a try. Great!

But sometimes your schedule gets crazy and sometimes slipping through the drive-thru after work is a necessary evil.

Good news: there is such a thing as keto fast food.

Believe it or not, keto can be easy to stick to when you’re eating out if you’re prepared to request modifications. If you’re not careful, you could find yourself eating hidden carbs that’ll throw your body out of ketosis.

We’ve mapped out the best fast food restaurants for keto-friendly options, what to order, and what to watch out for.

Content Guide

A Quick Look at the Basics: How Keto Works

The keto diet is a low-carb, moderate protein, high-fat diet that focuses on your macronutrients — proteins, carbohydrates, and fats — and how much of each you consume. When eating keto, the goal is to consume about 75 percent of your daily calories from healthy fats, 20 percent from protein, and 5 percent from carbohydrates. While exact numbers will differ based on your gender, weight, activity level and nutritional needs, a sample average 2,000-calorie day would be:

  • 167g of fat
  • 100g of protein
  • 25g net carbohydrates (net carbs = total carbs – fiber – sugar alcohols).

Ketosis is the goal of the ketogenic diet. This is where the magic happens. “When your body enters ketosis, it becomes a fat-burning machine that uses up your fat stores to supply your body with its energy. It also turns fat into ketones in the liver which can supply your brain with energy, helping you become more focused, alert and energized.” Molly Devine, RD, LD/N.

The key to success is keeping your carb intake low, which can be especially difficult if you’re eating fast food. With a range of 25g to 50g of daily carbs, you can easily overdo it with just one entree.

Leave out the carb-heavy foods such as rice, beans, sweets, grains, milk, cereals, fruits, and even certain vegetables.

Instead, you’re going to focus on the staples. Refer to this keto essentials list when you’re trying to think creatively about how to remain keto while eating out: fish, meat, eggs, cheese, butter, heavy cream, oils, avocados, nuts, seeds, and low-carb vegetables.

Check out our Keto Food Pyramid for a helpful representation of what eating keto looks like.

General Guidelines for Ordering Keto-Friendly Fast Food

While following all the rules isn’t fail-proof, thinking through some of these principles will definitely put you on the right track when it comes to keto fast food.

  • Focus on meats, cheeses, and low-carb vegetables.
  • Add fats to your meal when you can, e.g. bacon, sour cream, avocados, high-fat salad dressing, etc.
  • Plan your meals ahead of time. Many popular fast food chains provide nutrition calculators so you can see how removing or adding elements of your meal will affect the nutritional value. We’ll provide some of those below.
  • Water is always a great drink of choice. However, if you’re craving something sweet, go with a diet soda or use sugar-free natural sweeteners, like erythritol in your coffee or tea.
  • Avoid breaded or fried menu options. They’re usually high in carbs and unhealthy oils.
  • Nix the bread on your sandwich or burger and exchange it for lettuce — either in the form of a salad or a wrap.
  • Speaking of lettuce, not all greens are created equal. Reach for the leafy green vegetables. They’re nutrient-dense and low in carbs. Check out this guide for more info on keto-friendly veggies.
  • Salad dressings can pack a lot of hidden carbs in a tiny space. Read the ingredients on the salad dressing packet carefully. If they’re okay on carbs, drizzle away. Dressings can be a good source of fat. Try full-fat ranch, blue cheese, and caesar.
  • Watch out for onions and tomatoes. While not terrible, they can increase your carb count quickly so enjoy in moderation.
  • Don’t forget to leave off the ketchup. A single packet of Heinz ketchup has 4g of carbohydrates. Mustard is okay.

10 Best Keto Fast Food Restaurants (& What to Order)

So now that we’ve got a good baseline, let’s talk about how to eat out but still watch that waistline. Cheesy? Okay maybe a little, but cheese is good for you, especially on keto. For your benefit, we’re going to look at 12 of the most frequented fast food restaurants in America.

These locations can be found just about anywhere in the U.S. So if you’re ever in a jam, you can stay on track with keto.

#1: Subway

Here’s a fun fact to impress your friends: There are about 10,000 more Subways than there are McDonald’s. Believe it or not, Subway is the most common fast food chain in America. But if you decide to eat here, don’t plan on grabbing the 5-dollar footlong. Fortunately, many of their sandwiches can be turned into salads. Cutting tomatoes and onions is an easy way to reduce the carb count in these salads, so all of the values below represent these salads without tomatoes and onions. Play around with their nutrition calculator to find other keto-friendly options.

Chicken Bacon Ranch

  • Modifications: Replace the buffalo dressing with full-fat ranch dressing
  • Stats: 17g fat, 10g carbs, 26g protein, 310 calories

Black Forest Ham

  • Modifications: Add red wine vinegar, plus cheddar and avocado to raise the fat count
  • Stats: 13g fat, 12g carbs, 17g protein, 220 calories

Cold Cut Combo

  • Modifications: Add red wine vinegar and shredded mozzarella
  • Stats: 13g fat, 9g carbs, 14g protein, 200 calories

Italian BMT

  • Modifications: Add provolone, pepperoni, and red wine vinegar
  • 26g fat, 10g carbs, 20g protein, 350 calories

Tuna Sandwich

  • 24g fat, 7g carbs, 14g protein, 290 calories

#2: McDonald’s

Your friends may not be there for you when you need them, but you can bet a McDonald’s probably will be (although not as often as Subway). If you get rid of the bread, it’s pretty easy to get enough protein and fat from McDonald’s menu items. You’ll have to say no to french fries, hash browns, oatmeal, and breaded items like chicken nuggets, but there are still a host of good breakfast, lunch, and dinner options to keep your body in ketosis. Check out their nutrition calculator for yourself.

Lunch/Dinner Options

Quarter Pounder with Cheese — No Bun

  • Modifications: Remove the ketchup and onions
  • 25g fat, 4g carbs, 25g protein, 340 calories

Bacon Smokehouse Burger — No Bun

  • Modifications: Remove the bacon-onion sauce and fried onions
  • 33g fat, 4g carbs, 32g protein, 440 calories

Big Mac — No Bun

  • Modifications: The Big Mac sauce counts for 2g of carbohydrates. The numbers here reflect the burger with the sauce, but take it off if you want to trim a few more carbs.
  • 25g fat, 7g carbs, 18g protein, 300 calories

Bacon Smokehouse Artisan Grilled Chicken Sandwich — No Bun

  • Modifications: Remove the bacon-onion sauce and fried onions
  • 19g fat, 5g carbs, 41g protein, 350 calories

Breakfast Options

Most McDonald’s breakfast items are now served all day, so you can choose these items anytime.

Egg McMuffin — No English Muffin

  • 11g fat, 3g carbs, 12g protein, 160 calories

Sausage McMuffin — No English Muffin

  • 24g fat, 2g carbs, 9g protein, 260 calories

Sausage Egg McMuffin — No English Muffin

  • 29g fat, 3g carbs, 16g protein, 240 calories

#3: Starbucks

Good news, coffee lovers: It’s pretty easy to stay keto while getting your morning pick-me-up.

Black espresso and black coffee are carb-free, of course, but if you need a keto latte substitute, Starbucks has a solid selection of sugar-free syrups. Each pump of syrup contains about 1g of carbohydrates.

Stevia is another option if you want to sweeten your drink, but steer clear of the iced teas. Each 12-ounce shaken black or green iced tea features 8g of carbohydrates and that’s the lowest amount you’ll find in the iced teas. View their nutrition calculator to create a keto-friendly concoction.

#4: Burger King

As with McDonald’s, Burger King’s staple burgers are good choices for keeping with the keto way of eating if you toss the bread and remove the ketchup. Their bacon is pretty delicious, so adding that to your bun-less sandwich can boost your fat macros and add some flavor. If you make Burger King your stop, give some heavy consideration to the Whopper. At 36g of fat and 20g of protein, you’ll get a lot of bang for your buck. Don’t see an item below that interests you? Visit their nutritional calculator to see if your favorite sandwich can be keto-fied.

Cheeseburger — No Bun

  • Modification: Remove the ketchup
  • 11g fat, <1g carbs, 11g protein, 150 calories

Double Cheeseburger — No Bun

  • Modification: Remove the ketchup
  • 19g fat, <1g carbs, 20g protein, 250 calories

Whopper — No Bun

  • Modifications: Remove the ketchup and onions
  • 36g fat, 2g carbs, 20g protein, 410 calories

Double Whopper — No Bun

  • Modifications: Remove the ketchup and onions
  • 71g fat, 2g carbs, 60g protein, 890 calories

Grilled Chicken Sandwich

  • 16g fat, 1g carbs, 30g protein, 270 calories

#5: Taco Bell

Considering the majority of the menu is made up of tacos, burritos, and nachos, it will take some ingenuity to eat keto at Taco Bell. The nice thing here is that the ability to add guacamole, sour cream, and cheese to any dish will help you boost your fat macros. Check out their calculator to play with the options for yourself.

Beef Taco

  • Modification: Remove the taco shell
  • 7g fat, 4g carbs, 7g protein, 100 calories

Power Bowl

  • Modifications: Remove the black beans, rice, and pico de gallo
  • 15g fat, 8g carbs, 21g protein, 250 calories

Power Menu Burrito

  • Modifications: Remove the tortilla and pico de gallo
  • 15g fat, 6g carbs, 21g protein, 240 calories

Grilled Breakfast Burrito

  • Modification: Remove the tortilla
  • 12g fat, 3g carbs, 8g protein, 150 calories

Chipotle Chicken Loaded Griller

  • Modification: Remove the tortilla
  • 11g fat, 2g carbs, 9g protein, 140 calories

Side of Guacamole

  • 6g fat, 3g carbs, <1g protein, 70 calories

#6: Wendy’s

Wendy’s doesn’t provide an online nutrition calculator, but don’t fret. If you take the principles from Burger King and McDonald’s, you should be in the clear. Individual Wendy’s restaurants may also provide sheets with nutrition facts that can help you make your decision. Without having specific details, here are a few high fat, high protein options you can modify to reduce the carbohydrate count.

  • Dave’s Single Cheeseburger
  • Dave’s Double Cheeseburger
  • Dave’s Triple Cheeseburger
  • Baconator
  • Grilled Asiago Club Ranch
  • Southwest Avocado Chicken Salad

#7: KFC

We know we said that fried foods shouldn’t make your list. We’re sticking with that, but there are plenty of grilled options at KFC to satiate your palate during your next lunch date with the Colonel. KFC is known for their sides, but you won’t be able to touch any of them except for the green beans which have 4g of carbs per serving. You can figure out your own meal by checking out their nutrition calculator.

Grilled Breast

  • 7g fat, 0g carbs, 38g protein, 210 calories

Grilled Drumstick

  • 4g fat, 0g carbs, 11g protein, 80 calories

Grilled Thigh

  • 9g fat, 0g carbs, 17g protein, 150 calories

Grilled Wing (1 Wing)

  • 3g fat, 0g carbs, 9g protein, 70 calories

Hot Wing (1 Wing)

  • 4g fat, 0g carbs, 4g protein, 70 calories

House Side Salad

  • Modifications: Remove the tomatoes and add chicken. You’re safe with any of the dressings except for the Hidden Valley Fat Free Ranch which has 10g of carbohydrates.
  • 0g fat, 3g carbs, 1g protein, 15 calories

#8: Chipotle

From pasture-raised animals to preservative-free food, Chipotle gives you a wholesome food option that can be keto-friendly. You’ll want to stay away from the carb-heavy rice, beans, and tortillas, but a salad with the right toppings will fill you up and taste delicious. And the sour cream and guacamole (it costs extra, but it’s worth it!) will help you increase your fat intake.

Another reason to give Chipotle some consideration is its offering of a keto-specific menu item. In January 2019, Chipotle announced a number of “Lifestyle bowls” to cater to people interested in specific diets, including Whole30, Paleo, and Keto. Currently, you can only order the “keto bowl” online or via the Chipotle app. If you want to order it in-store, simply order a burrito bowl with carnitas, romaine lettuce, red salsa, cheese, and guacamole. Voila – a keto bowl!

If that specific bowl doesn’t suit your fancy, there are plenty of other options. Because every bowl is different, we’ve included the nutrition facts for individual ingredients below. This list is by no means exhaustive, but we think it will provide you with a solid start. Chipotle’s nutrition calculator is extremely easy to play around with if you want to figure out exactly what you’d get by building a bowl or salad for yourself, so check it out.

Lettuce

  • 0g fat, 2g carbs, 1g protein, 10 calories

Chicken

  • 7g fat, 0g carbs, 32g protein, 180 calories

Steak

  • 6g fat, 1g carbs, 21g protein, 150 calories

Carnitas

  • 12g fat, 0g carbs, 23g protein, 210 calories

Barbacoa

  • 7g fat, 2g carbs, 24g protein, 170 calories

Chorizo

  • 18g fat, 2g carbs, 32g protein, 300 calories

Fajita vegetables

  • 0g fat, 5g carbs, 1g protein, 20 calories

Fresh Tomato Salsa

  • 0g fat, 4g carbs, 0g protein, 25 calories

Tomatillo-Green Chili Salsa

  • 0g fat, 4g carbs, 0g protein, 15 calories

Tomatillo-Red Chili Salsa

  • 0g fat, 4g carbs, 0g protein, 30 calories

Queso

  • 8g fat, 4g carbs, 6g protein, 120 calories

Sour Cream

  • 9g fat, 2g carbs, 2g protein, 110 calories

Cheese

  • 8g fat, 1g carbs, 6g protein, 110 calories

Guacamole

  • 22g fat, 8g carbs, 2g protein, 230 calories

#9: Arby’s

Arby’s provides a number of sandwiches that feature good cuts of meat that are great without the bread or in a salad. It’s one of the restaurants on our list with the most extensive list of options. Check out their nutrition calculator and decide for yourself.

Roast Beef Sandwich — No Bread

  • 10g fat, 1g carbs, 16g protein, 150 calories

Double Roast Beef Sandwich — No Bread

  • 20g fat, 2g carbs, 31g protein, 310 calories

Beef ‘n’ Cheddar — No Bread

  • 17g fat, 7g carbs, 16g protein, 250 calories

Smokehouse Brisket — No Bread

  • Modification: Remove crispy onion straws
  • 27g fat, 3g carbs, 28g protein, 360 calories

Loaded Italian — No Bread

  • Modifications: Remove onions, tomatoes, and banana peppers
  • 38g fat, 6g carbs, 25g protein, 360 calories

French Dip — No Bread

  • 20g fat, 11g carbs, 28g protein, 330 calories

Grand Turkey Club — No Bread

  • 20g fat, 4g carbs, 26g protein, 300 calories

Reuben — No Bread

  • 26g fat, 7g carbs, 25g protein, 350 calories

Roast Turkey Farmhouse Salad

  • Modification: Remove tomatoes
  • 13g fat, 7g carbs, 23g protein, 240 calories

Chopped Side Salad

  • 4.5g fat, 3g carbs, 4g protein, 70 calories

Buttermilk Ranch Dressing

  • 22g fat, 2g carbs, 0g protein, 210 calories

Balsamic Vinaigrette

  • 12g fat, 4g carbs, 0g protein, 130 calories

Light Italian Dressing

  • 1g fat, 2g carbs, 0g protein, 20 calories

#10: Jimmy John’s

If you like “subs so fast you’ll freak” and being able to eat keto, Jimmy John’s is your place. Just ask for an “unwich” and they’ll substitute the bread for lettuce on any of their sandwiches. If you go to the “unwich” section of their website, they’ll tell you that any of their sandwiches ordered as an “unwich” has no more than 10g of carbs. And if you download their nutrition guide, you can see the nutritional value for all of their unwiches. Just follow the column labeled “u” for each nutritional category. For your ease, here are some of their more popular sandwiches we think would be good choices based on protein and fat content.

#8 — Roast Beef, Ham & Provolone

  • 30.5g fat, 6g carbs, 35g protein, 440 calories

#15 — Tuna Salad and Provolone

  • 40g fat, 7g carbs, 27g protein, 495 calories

#9 — Big Italian

  • 44g fat, 9g carbs, 33g protein, 560 calories

#12 — Turkey Breast, Provolone, Avocado

  • 38g fat, 8g carbs, 31g protein, 470 calories

JJ Gargantuan

  • 47g fat, 10g carbs, 63g protein, 710 calories

#1 – Ham and Provolone

  • 28g fat, 6g carbs, 19g protein, 350 calories

Slim 1

  • 11g fat, 4g carbs, 19g protein, 190 calories

Slim 3

  • 22g fat, 5g carbs, 11 protein, 270 calories

#11: Chick-fil-A

Who doesn’t love a good #1 Classic Chicken sandwich from Chick-fil-A? Well, you’ll have to make a judgment call for yourself on whether or not you want to eat it. Without the bun, the sandwich nets out at 10g of carbs, so you could technically eat it if you’re strict in other areas. Their grilled options are a safer bet, but we’ll let you make the call here. In all, Chick-fil-A provides a pretty easy keto eating experience (except on Sundays when it’s closed). Here’s how some of the numbers shake out according to the Chick-fil-A website and our friends over at No Bun Please.

Grilled Chicken Breast — No Bun

  • 3g fat, 2g carbs, 19g protein, 110 calories

Grilled Chicken Breast Deluxe — No Bun

  • 10g fat, 3g carbs, 26g protein, 180 calories

4-piece Grilled Chicken Nuggets

  • 2g fat, 1g carbs, 13g protein, 70 calories

6-piece Grilled Chicken Nuggets

  • 2.5g fat, 2g carbs, 19g protein, 110 calories

8-piece Grilled Chicken Nuggets

  • 3g fat, 2g carbs, 25g protein, 140 calories

12-piece Grilled Chicken Nuggets

  • 5g fat, 3g carbs, 38g protein, 210 calories

4-piece Original Nuggets

  • 6g fat, 5g carbs, 14g protein, 130 calories

6-piece Original Nuggets

  • 9g fat, 7g carbs, 21g protein, 190 calories

8-piece Original Nuggets

  • 12g fat, 9g carbs, 28g protein, 260 calories

12-piece Original Nuggets

  • 18g fat, 14g carbs, 41g protein, 390 calories

Original Chicken Breast — No Bun

  • 11g fat, 10g carbs, 23g protein, 230 calories

If you’re interested in a salad, go with the basic salad, add some chicken and a high-fat dressing. Here are the most keto-friendly dressings we found.

Creamy Salsa

  • 31g fat, 2g carbs, 1g protein, 290 calories

Avocado Ranch Lime

  • 32g fat, 3g carbs, 1g protein, 310 calories

Garlic Herb and Ranch

  • 29g fat, 2g carbs, 1g protein, 280 calories

Light Italian

  • 1g fat, 3g carbs, 0g protein, 25 calories

That’s a Wrap (No Bun Intended)

Just because you can eat fast food and remain keto doesn’t mean you should make a habit out of it. We recommend taking the time to meal prep so that you can make sure you’re putting good, healthy food into your body and so that you know exactly what you’re consuming. A little work on the front end goes a long way.

That being said, there is freedom so go easy on yourself! Sometimes life gets hectic and fast food is the easiest option. Other times, you really just need to satisfy that craving for a Burger King Whopper or a Chipotle burrito bowl. We get it. When that happens, feel free to grab a burger or sandwich (without the bun, of course). If you follow our guidelines, you’ll be able to keto-fy your favorite fast food choices while staying on track toward reaching your health goals.

Fast-food and fast-casual restaurants build their businesses — and their menus — around carb-loaded burgers, fries, sandwiches and burrito bowls. If you’re following the keto diet, or just trying to control your carb intake, you’re going to want to seek out the best low-carb alternatives.

Step one is to nix the bread or bun if you’re going for a traditional sandwich or burger — they can easily add 40 to 50 grams of carbs to your meal. “Ask for extra lettuce to wrap it in,” says Abby Langer, RD, of Abby Langer Nutrition in Toronto.

Skip the ketchup, relish and barbecue sauce, too — they’re typically high in carbs. “Sugary condiments are some of the sneakier sources where carbs might show up,” says Samantha Cassetty, RD, nutrition and weight loss expert with a virtual nutrition counseling practice based in New York City. And you’ll want to leave out the carb-heavy beans, rice and corn, too.

TRY THESE LOW-CARB FAST FOOD OPTIONS

Along with no-bun burgers and sandwiches, most of these restaurants offer salads that can be good low-carb options, with modifications. Make sure you choose a dressing that’s lower in carbs. Ranch, blue cheese and Italian tend to be lower carb than thousand island or fruit-flavored vinaigrettes.

“Stay away from fruit and be careful with salad dressing — that’s a typical source of hidden sugar. Depending on the one you get, there can be a few grams of added sugar in the dressing,” Cassetty says. Skip the croutons, too.

Instead, consider keeping dressings, Greek or Italian seasoning blends, lemon juice, and avocado oil on hand to enhance your salad. That way you can go with the lowest-carb option and add your own favorite flavors.

If you add protein to your salad, go with grilled meats over crispy. A salad with crispy chicken could easily add 18 grams of carbs, compared to its grilled counterpart.

At places like Chipotle and Taco Bell, Langer recommends blending guacamole and salsa and using that as a dressing.

For drinks, you’ll want to go with zero-carb water or unsweetened iced tea — and go for diet if you’re a soda drinker. Be careful with coffee drinks — a medium iced latte from McDonald’s has 7 grams of carbs.

FOCUS ON HEALTHY LOW-CARB OPTIONS

Aim to do keto in the healthiest way possible. “That means reducing red meat and limiting processed meat,” Cassetty says. She recommends poultry, fish and eggs for proteins and avocados, olives and olive oil for fats.

Langer agrees, and points out that a Baconator without a bun or ketchup is still loaded with calories (760, to be exact). “Just because it’s low-carb doesn’t mean it’s healthy,” she says. “Keto done right means a lot of avocado, nuts and vegetables.”

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And Cassetty says, “Sensible eating means going for a smaller burger and amping out your meal with non-starchy veggies like salad. That’s always going to be healthier than any triple-decker with cheese and bacon.”

>>See the healthiest meals at fast food restaurants, according to dietitians

6 fast food restaurants with low-carb and keto-friendly options

Here are some top keto-friendly and low-carb options at popular fast-food and fast-casual chains. If you’re going for a bunless burger or sandwich, don’t forget to ask for it in a lettuce wrap or ask for extra lettuce on the side to make your own.

1. McDONALDS

Use the McDonalds nutrition calculator to edit the ingredients and customize the nutrition information for any of their menu items.

  • Artisan Grilled Chicken Sandwich, no bun, no ketchup: 2g carbs
  • Bacon Ranch Grilled Chicken Salad, no dressing: 8g carbs (the Newman’s Own Ranch Dressing adds 8g carbs)
  • Quarter Pounder, no bun, ketchup or cheese: 1 carb
  • Egg McMuffin and most other breakfast sandwiches, no bread: 3-4g carbs

2. BURGER KING

The site No Bun Please outlines a lot of options for low-carb eating at Burger King.

  • Whopper Jr., plain with no bun: 0g carbs
  • Grilled Chicken Sandwich, no bun: 1g carbs
  • Sausage, Egg & Cheese Croissanwich and most other breakfast sandwiches, no bread: 1-4g carbs

3. WENDY’S

The site Hip 2 Keto lists low-carb options at Wendy’s and breaks out the nutrition info on some toppings and sides so you can see how many carbs they add.

  • Grilled Chicken Sandwich, no bun or sauce: 2g carbs
  • Caesar side salad, no croutons with lemon garlic caesar dressing: 4 carbs

4. TACO BELL

Customize your meal with Taco Bell’s nutrition calculator to see exactly how many carbs you’re getting.

  • Chicken Power Menu Bowl, no beans, rice, or sour cream: 6g carbs
  • Shredded Chicken Burrito, no rice or tortilla: 2g carbs
  • Grande Scrambler Burrito, no potato or tortilla: 7g carbs

The best way to lose weight boils down to these three things

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5. CHIPOTLE

Chipotle’s nutrition calculator lets you add and remove ingredients to customize your meal and your carbs.

  • Keto Salad Bowl with carnitas, guacamole, tomatillo-red chili salsa, and cheese: 14g carbs
  • Carnitas Burrito Bowl, no rice or beans, with fajita vegetables, cheese, and romaine lettuce: 7g carbs

6. PANERA BREAD

To see the carb counts for many of Panera Bread’s options once you remove things like bread and croutons, check out No Bun Please.

  • Caesar Salad with Chicken, no croutons: 7g carbs
  • Heritage Ham & Swiss sandwich, no bread: 3g carbs
  • Bacon, Egg, and Cheese and most other breakfast sandwiches, no bread: 1-2g carbs

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Fast Food and Keto: Staying in Ketosis While Eating Out

I’m not going to say that all of us are busy, but there are times where some of us may feel like we truly don’t have much time to do anything. This can be especially true when you’re trying to lose weight by eating right so you end up getting fast food.

There might not be enough time for us to truly meal prep and cook all the food we want to.

So, because of this, you’re driving around trying to figure out what you want to eat. You don’t want to go to an actual restaurant because that just takes too much time. You’re looking for some fast food.

However, you’re on a keto diet and you know that fast food isn’t a very good choice. The good news is that there are some keto options at some of these fast food places. You’ll be able to have something that’ll satisfy your stomach while you keep yourself on track with your keto diet.

Keto Fast Food Options

I would never recommend fast food to be your first option, especially when you’re on a keto diet.

However, I do understand that sometimes you may not have any other choice.

Because of that, below is going to be a list of options that you can make when you’re going to a fast food place so that you are still within the parameters of the ketogenic diet.

Before I begin this list, I think it’s important to mention that most of these fast food places serve fries. Stay away from the fries! As tempting as it may be to get some, have some mental strength and don’t get them.

Let’s see how to make fast food and keto work for you…

If you’re going for breakfast, you should take a look at the breakfast sandwiches.

It should go without saying that you don’t eat them with the buns.

It’s okay to throw in a black coffee as well to give yourself a little caffeine boost.

As for any other part of the day, I recommend that you stick with grilled chicken. Grilled chicken is going to always be the best option.

If you’re looking for a burger option, you can get it without the bun or ketchup. Ketchup is filled with extra sugars that are going to throw off your ketosis.

The good thing is that you can actually ask for no bun.

The fewer carbs you have in front of your face, the fewer problems you’ll end up having.

With this menu, you’re going to want to keep it simple with the burgers, whoppers, and grilled chicken sandwiches.

Ask for them without the bun, obviously. Ketchup is still a no go as well.

Don’t go for any of the fancy sandwiches because some of them do have extra toppings that are loaded with carbs. The hidden carbs are what you need to be careful of.

You could be thinking you’re in ketosis then the next time you step on the scale, you don’t see any changes because your body hasn’t been in ketosis at all.

Kentucky Fried Chicken

Just the name of KFC doesn’t sound too promising when it comes to the low carb options.

However, there are a few keto options that you can make at this place.

Stick with any of the grilled options that they have. If you choose anything that’s fried, then you are going to significantly fall off the keto path.

When it comes to side items, you really only have one option. That option is green beans. They are pretty good though so that’s not the issue. The issue is the fact that you don’t have any other options.

Wendy’s

Wendy’s is a personal favorite of mine. I believe they have the best burgers out of most fast food places.

Again, if you’re really looking for a keto option, you’re going to have to go with no buns. The double stacks, baconators, and grilled chicken sandwiches are all good options.

If you have to have any condiments on the sandwiches, make sure you use either mayonnaise or mustard. No other options are going to be acceptable.

Stay away from the salads as well. Unless you pick out the crotons and don’t use salad dressing, the salads are loaded with carbs that you do not need.

As good as taco bell may sound at times, it’s not a very good place at all when you need a fast food option for your ketogenic diet.

There are never any low carb taco shells or tortillas that you can choose from.

Your best option is to order a taco and eat it without the shell. It may not seem nearly as satisfying but it will get the job done if you’re in a hurry.

In-N-Out Burger

In-N-Out is a luxury that many people don’t get to experience. If you do live near one of these famous fast restaurants then you know how delicious it can be.

The great thing about this place is that you can order your burger “protein style” and they will replace the bun with a lettuce wrap, thus saving you a lot of trouble when it comes to carbs.

It’s acceptable to add some mustard or mayonnaise if you want, but In-N-Out has their own spread that they put on all of their burgers.

Five Guys

Five Guys makes a really good burger. It’s hard to resist not getting a bun, but when you’re on a ketogenic diet, you have to stay conscious about what you put in your body.

A great thing about this place is that you can add as many toppings as you want without having any extra charge, so you might as well take advantage of this.

Another positive is that a majority of their toppings have very few carbs in them.

You can get your burgers wrapped in lettuce or you can get them in a to-go box without the bun, which is essentially a bowl with a burger and all the toppings thrown together. That is my preferred method of eating Five Guys because it feels like you’re getting more and not missing out on anything.

This place also has unlimited peanuts that you can eat while you wait for your food which can help you slightly with your macros.

Chick-Fil-A

This is a very popular fast food option, the only downside is that it’s always closed on Sunday (usually the time when you want Chick-Fil-A the most).

There aren’t very many keto options here as well, but the options they do have are very good.

They are known for their chicken and their grilled chicken options are delicious.

Your best option, however, is going to be the grilled chicken nuggets.

Be careful when it comes to their “superfood” option for a side dish because they are usually packed with carbs. Same goes for their sauces as well.

Just saying the name of this place makes my mouth water. Chipotle is always a solid choice for anybody looking for a quick fast food and keto option.

Unfortunately, you have to stay away from the burritos, bowls, and tacos, but the salad is a very good choice.

Ask for a salad and immediately avoid the beans, they aren’t going to help you and might take away from the flavor a little bit. You can get any meat you want. Make sure you stick with the shredded cheese if you want to add that on top.

Add a little more flavor by getting some salsa (be careful not to get too much since they will have some carbs in them), sour cream, and even though it’s a little extra, guacamole.

The guac is going to make everything about this salad that much better.

Tread with Caution

In the long run of things, stay away from buns as much as possible.

Most places will happily take the bun away for you and even if they don’t, you can take it off.

You might even get lucky and have a place that will substitute the buns for a lettuce wrap. In that case, go crazy.

Anything that’s possibly breaded should be avoided at all costs, stick to any options that are grilled.

You should also be wary of the condiments since some can definitely have carbs sneak up on you. Mustard is ALWAYS a safe choice if you aren’t sure.

If you want more help on your ketogenic journey, join Keto Bootstrap and have an entire community behind you that will help push and support you through any troubles you may be having with the keto diet.

The Best Keto-Approved Orders at Your Favorite Fast-Food Chains

If you follow a specific meal plan, you’ve probably dreamt of meal prepping on weekends, carried approved snacks on you at all times, and been ready with alternatives when you find yourself at a dinner party or a meal out of your control. But in reality, many of us find ourselves on the go and without any backup plan. The good news is that if you are eating a keto diet, there are a number of options available at restaurants. You might not think there are many fast-food keto options, but you can actually eat keto at many of your favorite fast-food restaurants if you know what to order.

No matter where you go, you should start with something as “basic” as possible, says Kristin Kirkpatrick, MS, RDN. “That means fewer ingredients,” Kirkpatrick says. “Most fast-food eateries have either burgers or grilled chicken, and getting these on salad wraps is always safe… Other than a restaurant that only specializes in pasta or fried foods, most places will always have at least one option to choose from.”

And while you may find yourself at a fast-food joint because you didn’t plan ahead properly, that doesn’t mean you shouldn’t plan at all. “If eating at a fast-food chain, you can often check out their nutritional facts table online,” says Abbey Sharp, RD, YouTuber and blogger at Abbey’s Kitchen. “Zero in on the carb and fat content of their food items—this will easily tell you if it’s keto-friendly or not.”

As the standard keto diet calls for low carbs, moderate proteins, and high fats, this means that you’ll likely have to do some substitutions when eating out. Sharp recommends swapping out buns for lettuce wraps and rice and beans for extra guac, veggies, or lettuce. Dining out for breakfast? Kirkpatrick says to look for egg bites or egg bowls. Here are other options you can look for at major fast-food restaurants, according to both dietitians.

1

Chick-fil-A

Courtesy of Chick-fil-A

Eating keto at Chick-fil-A is easier than you might think. The chicken hotspot may be known for its fried chicken sandwiches…but bread and fried foods are two keto no-nos. However, people often forget the fast-food chain carries grilled chicken as well. Consider the following for your next order at Chick-fil-A.

Breakfast

  • Egg White Grill, without English muffin
  • Bacon, Egg, and Cheese, without the biscuit or egg muffin
  • Sausage, Egg, and Cheese, without the biscuit or egg muffin
  • Hash Brown Scramble Bowl with Grilled Filet, no hashbrowns

Lunch or Dinner

  • Grilled Chicken Sandwich, without the bun
  • Grilled Chicken Club, without the bun
  • Grilled Chicken Cool Wrap, without the wrap
  • Grilled Nuggets

2

McDonald’s

Courtesy of McDonald’s

Need your Mickey D’s fix? Well, you may be able to satisfy that craving with a few modifications. Just don’t do it too often because “fast-food items can be very high in sodium, and most of the foods on their menu are highly processed,” Sharp says. These are the items you can get when you’re splurging.

Breakfast

  • Egg McMuffin, without English muffin
  • Sausage McMuffin with Egg, without English muffin
  • Bacon Egg and Cheese, without the biscuit, bagel, or McGriddle
  • Sausage Biscuit, without the biscuit
  • Sausage Biscuit with Egg, without the biscuit
  • Sausage McGriddles, without the McGriddles
  • Sausage Burrito, without the tortilla

Lunch or Dinner

  • Quarter pounder, in a lettuce wrap
  • McDouble without cheese, in a lettuce wrap
  • Cheeseburger, in a lettuce wrap
  • Double Cheeseburger, in a lettuce wrap
  • Hamburger, in a lettuce wrap
  • Artisan Grilled Chicken Sandwich, in a lettuce wrap with mayo or mustard
  • Bacon Ranch Grilled Chicken Salad, without dressing

3

Wendy’s

Courtesy of Wendy’s

Before you ask, no, you can’t have a frosty. But a Baconator? Go for it—as long as you skip the bun. When eating at fast-food spots, Sharp suggests you also skip the ketchup if you’re being extra carb-conscious that day. “One ketchup packet is around two to three grams of carbs,” she says.

Breakfast

  • Sausage and Egg Burrito, without the tortilla
  • Sausage Biscuit, without the biscuit
  • Bacon, Egg, and Cheese, without the croissant or biscuit
  • Sausage, Egg, and Cheese, without the croissant or biscuit

Lunch or Dinner

  • Dave’s Double, in a lettuce wrap
  • Baconator, in a lettuce wrap
  • Barbecue Cheeseburger, in a lettuce wrap; no fried onions or BBQ sauce
  • Any cheeseburger, in a lettuce wrap
  • Grilled Chicken Sandwich, in a lettuce wrap; no smoky honey mustard
  • Grilled Asiago Ranch Club, in a lettuce wrap; get extra mayo
  • Parmesan Caesar Chicken side salad, without croutons
  • Southwest Avocado Chicken Salad half size, without dressing

RELATED: The easy way to make healthier comfort foods.

4 Courtesy of Taco Bell

Yo Quiero Taco Bell? The good news is: There are options for you. But no matter where you are, tortillas (both corn and flour) are always off-limits. Luckily, the Mexican fast-food restaurant can prepare things in bowls for you.

Breakfast

  • Grilled Breakfast Burrito, in a bowl instead of a tortilla
  • Grande Scrambler, in a bowl instead of tortilla; swap out potatoes for protein like chicken or add guacamole
  • Mini Skillet Bowl, remove potatoes; swap in protein or guacamole/sour cream

Lunch or Dinner

  • Power Menu Bowl, remove the rice and beans; add extra lettuce and double the grilled chicken or guacamole
  • Fiesta Taco Salad, in a bowl instead of the fried tortilla shell; remove the rice and black beans; add more lettuce and add extra sour cream and cheese
  • Beefy 5-Layer Burrito, in a bowl instead of tortilla

5

Shake Shack

Michael S./Yelp

Starting from a hot dog cart in Madison Square Park in Manhattan, New York, Shake Shack is now an international hot spot. Sharp suggests adding extra ShackSauce to burgers for an extra six grams of fat (and zero grams of carbs) and bacon slices for an extra 4.5 grams of fat and six grams of protein.

Breakfast

  • Sausage, Egg N’ Cheese, without bun; add an extra egg on top
  • Bacon, Egg N’ Cheese, without bun; add an extra egg on top
  • Egg N’ Cheese, without bun; add an extra egg on top

Lunch or Dinner

  • Double ShackBurger, in a lettuce wrap
  • SmokeShack, in a lettuce wrap
  • Hot Dog, without bun; with cheese sauce

6

Burger King

Courtesy of Burger King

Burger King may be dabbling in the meatless options with its Impossible Whopper, but you should stick to the original Whopper if you’re an omnivore on the keto diet. Here’s what else you can eat.

Breakfast

  • Double Crossan’Wich with Sausage and Bacon, without the croissant
  • Bacon, Egg & Cheese, without waffle or croissant
  • Fully Loaded Biscuit, without the biscuit
  • Egg-normous Burrito, no tortilla, hash browns, or spicy sauce; get Picante sauce on the side

Lunch or Dinner

  • Bacon & Cheese Whopper, without bun and ketchup; extra mayo
  • Double or Single Cheeseburger, without bun and ketchup
  • Single, Double, or Triple Whopper, without bun or tomatoes; extra mayo
  • BBQ Bacon Whopper, without bun or BBQ sauce; extra mayo
  • Chicken Garden Salad, no croutons
  • Chicken Club Salad, swap crispy chicken for grilled chicken; no croutons

7

Panda Express

Courtesy of Panda Express

On any low-carb diet, rice is usually a no-go, and that’s also true of keto. But that doesn’t mean you have to forgo Asian food altogether. These options at Panda Express will help you meet those cravings.

  • Grilled Teriyaki Chicken
  • Super Greens Side

8

KFC

Courtesy of KFC

Like Chick-fil-A, KFC has branched out into the grilled chicken arena, which opens up additional options for keto eaters. A grilled piece of chicken boasts only about one gram of carbs. Try the following.

  • Kentucky Grilled Chicken
  • Green beans
  • Coleslaw (if you’re having a really low-carb day because it contains 10 grams of carbs)

9 Courtesy of Chipotle

Who said you can’t have your burrito bowl and eat it, too? You can! As long as you skip the rice and beans, that is. Many of the toppings are also OK on a keto diet. Build your bowl like this:

  • Burrito or salad bowls with chicken, steak, or carnitas, no rice and beans; fajita veggies, salsa, sour cream, cheese, queso, guacamole, and lettuce are OK as toppings

If you do choose to eat at a fast-food restaurant on the keto diet, you’ll probably have to make a lot of substitutions, especially where buns are concerned. But there are still plenty of keto restaurant orders, even at fast-food chains, if you know what to look for.

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Some of our best moments are shared over meals, and just because you’re eating a ketogenic diet doesn’t mean you can’t share a snack with friends. Despite what you may have heard, ketosis is sustainable when eating out!

We’ve made it easy for you with our list of the best keto friendly restaurants and fast food joints.

9 Tips for Eating Out On Keto

Here’s how to make your favorite spots into keto friendly restaurants:

The HUGE list of keto friendly foods.

  1. Skip on the full-sugar soft drinks (we’re partial to Diet Coke, personally).
  2. Watch out for “butter” that’s really margarine.
  3. With salads, when in doubt, use olive oil as dressing and add avocado for healthy fat.
  4. Sauces like BBQ, teriyaki, and honey mustard are loaded with sugar — if you’re desperate for extra flavor, ranch dressing is typically the safer choice.
  5. If choosing a side, play it safe with low-carb veggies like cauliflower, asparagus, or mushrooms.
  6. Check salads for croutons.
  7. Ask for any breaded items (from appetizer to filet) to be grilled instead.
  8. Avoid all bread — yes, even the free stuff before the meal. Sandwiches should be bunless or be wrapped in lettuce.
  9. Be sure to clearly say “no sauce or ketchup!” Even keto friendly restaurants can slip up sometimes.

Keto Friendly Fast Food

One of the biggest lies about the keto diet is that it’s time consuming and expensive (though our budget meal plan proves that wrong). Life happens, though, and there’s not always time for meal prep.

If you find yourself needing a cheap and quick option for eating out, we’ve got your keto-friendly fast-food options covered. Enjoy your efficient weight loss and optimized health, even in a drive-through. Here’s what to order at these quick keto friendly restaurants.

We know what you’re thinking: a low-carb option at McDonalds? Yes, it is possible! Here’s what to order at Mickey D’s.

  • Sausage, Egg and Cheese McMuffin (no English muffin): 4g net carbs, 26g of fat, and 15g of protein
  • Bacon, Egg and Cheese Biscuit (no biscuit): 4g net carbs, 13g of fat, and 14g of protein
  • Pico Guacamole with Artisan Grilled Chicken Sandwich (no bun): 6g net carbs, 19g of fat, and 29g of protein
  • Big Mac (no bun, no ketchup or sauce): 5g net carbs, 25g of fat, and 18g of protein

Warning: you may want to remember how much you love the keto if you start to smell french fries. That delicious scent is the enemy of your low-carb diet. Always go in mentally prepared to say, “NO”!

Our advice: steer clear of tortillas, don’t be afraid to customize, and remember to add some healthy fats. Our three favorite keto-friendly options we like to customize at Taco Bell are:

  • Mini Skillet Bowl (no potatoes, add beef, guacamole, sour cream, and creamy chipotle sauce): 6g net carbs, 46g of fat, and 14g of protein
  • Fiesta Taco Salad with Chicken (no shell, rice, beans, or tortilla strips, add guacamole for a high-fat boost): 10g net carbs, 9g of fat, 21g of protein
  • Power Menu Bowl (no rice or beans, add lettuce and bacon): 8g net carbs, 24g of fat, 21g of protein

If you’re still craving Mexican, check out one of our favorite keto recipes.

Chick-fil-A has quite a few low carb options if you go bunless, get grilled chicken, and skip the sauces. Buffalo sauce has 0g net carbs if you’re dying to dip. Here’s what we like:

  • Grilled Chicken Sandwich (no bun, pickles are fine): 3g net carbs, 2g of fat, and 21g of protein
  • Grilled Nuggets (eight count, no sauces): 2g net carbs, 2g of fat, and 21g protein
  • Side Salad with Avocado Ranch Dressing: 11g net carbs

Wendy’s affinity for bacon makes it an excellent choice for your keto meal. Here’s the rundown on how to get a keto cheeseburger:

  • Breakfast Baconator (no bun): 5g net carbs, 50g of fat, and 31g of protein
  • Dave’s Single (no bun, no ketchup): 5g net carbs, 31g of fat, and 24g of protein
  • Peppercorn Mushroom Melt (no bun or onions): 5g net carbs, 33g of fat, and 25g of protein
  • Son of Baconator (no bun or ketchup): 4g net carbs; 37g of fat, and 29g of protein
  • Caesar Salad (no croutons): 5g net carbs, 14g of fat, and 9g of protein

Wendy’s also offers a lettuce wrap so you can get the satisfaction of biting into your burger.

Keto Friendly Restaurants

So what if it’s date night or dinner with friends? There’s no need to eat before you go! We’ve rounded up your tastiest options for keto friendly restaurants, from Italian to Tex-Mex.

Chipotle tops this list of keto friendly restaurants for us: the ingredients are clean and the variety is incredible. It’s practically perfect! The salad bowl is absolutely the way to go– the burrito bowl, burrito, and tacos are obviously not keto. Here are our favorite Keto Chipotle meals:

Side note: carnitas is the most keto-friendly meat, with 12g of fat and 0 net carbs.

Panera

Yes, it’s called Panera Bread, but no, you don’t have to carb-load. If you’re craving that cafe vibe, grab a cup of coffee (black or with heavy cream) and one of these bites:

  • Sausage, Egg, & Cheese Sandwich (no bread): 2g net carbs, 28g of fat, and 21g of protein
  • Steak and Egg Sandwich (no bread): 1g net carb, 28g of fat, and 35g of protein
  • Greek Salad (whole salad, no modifications needed): 11g net carbs, 36g of fat, and 6g of protein

Jimmy John’s

Just about any of Jimmy John’s sandwiches can be made keto, all you have to do is ask for an “unwich” instead. They will wrap your sandwich with lettuce instead of using bread.

  • Beach Club Unwich: 5g net carbs, 38g fat, 32g of protein.
  • Big John Unwich: 3g net carbs, 20g fat, 17g of protein.
  • Totally Tuna Unwich: 5g net carbs, 21g fat, 12g of protein.

Add bacon or avocado to any unwich to up the fat content.

Olive Garden

This Mediterranean-style favorite has several keto-friendly entrées, many of which are packed with veggie and healthy fat goodness:

  • Herb-grilled Salmon (as-is, including Parmesan garlic broccoli, dinner portion): 4g net carbs, 29g of fat, and 45g of protein
  • Chicken Piccata (as is, dinner portion): 9g net carbs, 27g of fat, and 60g of protein
  • Famous House Salad (no croutons, Italian dressing): 5g net carbs, 8g of fat, and 2g of protein

If charbroiled burgers are your favorite, then it’s time to make them keto-friendly. Here are a few options you can pair with a side garden salad.

  • Bacon King (no bun, no ketchup)
  • Sausage Egg and Cheese (No croissant)
  • Whopper (no bun, no ketchup)

Buffalo Wild Wings

Wanna catch a game and a snack, but not sure if you can stick to your diet? Stick with Buffalo Wild Wings’ small size of traditional wings and the following sauces:

  • Small Traditional Wings with Parmesan Garlic Sauce: 4g net carbs, 22g of fat, and 6g of protein
  • Small Traditional Wings with Hot Sauce: 3.5g net carbs, 12g of fat, and 5g of protein
  • Small Traditional Wings with Thai Curry Sauce: 5.5 net carbs, 28g of fat, and 6g of protein.

Buffalo sauce on your wings is another keto-friendly option, if you’re feeling zesty!

Panda Express

If you’re in need of some Asian takeout food, Panda Express makes it pretty easy to cut the carbs without cutting the flavor.

  • String Bean Chicken (grilled chicken, green beans, onion, mild ginger soy sauce): 9g carbs
  • Kung Pao Chicken (grilled chicken, peanuts, red bell peppers, chili peppers, zucchini, spicy Szechwan sauce): 12g carbs
  • Broccoli Beef Bowl (Beef, broccoli, ginger soy sauce): 11g carbs

Find more Keto Panda Express items in our guide where we fully review ingredients and price.

KFC is known for that crispy breading, but keep your KFC order keto with grilled chicken options. Their grilled chicken is actually delicious and we say there’s no shame in ordering a bucket.

  • 2-piece white chicken combo (grilled, green beans as a side): 2g net carbs, 10 fat, 47g of protein.
  • Kentucky Grilled Bucket (green beans as a side, no biscuits): Feed the family on 4g net carbs!

Creamy Buffalo and Buttermilk Ranch are the best low-carb options for dipping!

You can keto-fy almost any sandwich at Subway by making it a chopped salad. Remember to avoid toppings covered in sweet sauces like teriyaki or meatball marinara. Up the fat on any of these keto option with a low-carb dressing, more cheese, or guacamole.

  • Chicken Bacon Ranch Chopped Salad: 9g net carbs, 17g fat, 22g of protein.
  • Steak and Cheese Chopped Salad: 11g net carbs, 9g fat, 19g of protein.
  • Oven Roasted Chicken Chopped Salad: 7g net carbs, 2.5 fat, 16g protein.

Be careful with Subway’s creamy soups and chili, they each pack about 15g carbs per bowl.

Chili’s

Rounding out these keto friendly restaurants for your consideration is Chili’s. They’ve got more than just baby back ribs!

  • Sunrise Burger (no bun, broccoli as a side): 3g net carbs, 70g of fat, and 62g of protein
  • Fresco Salad (as is): 6g net carbs, 10g of fat, and 3g of protein
  • Grilled Steak Fajitas (with toppings, no tortillas): 6 net carbs, 46g of fat, and 42g of protein

Just skip the cheesecake and other desserts!

Matt and Megha’s Fast Food Favorites

  1. Wendy’s – We order the Double Bacon Cheeseburger without the bun. Wendy’s uses 100% quality beef that doesn’t contain any fillers, and the burgers are a lot bigger than other fast food burger patties. The ingredients are not far off from a healthy burger we would make for ourselves at home.
  2. Chipotle – We order Salad Bowls with Pork Carnitas, Tomato Salsa, Cheese, and Guacamole. Make sure to avoid the vinaigrette because it’s loaded with sugar and for a creamy kick, add some Queso or sour cream.
  3. Jimmy Johns – We order the Beach Club with Bacon Unwich which has turkey breast, provolone cheese, avocado, cucumber, lettuce, tomato, and mayo, but we omit the mayo to avoid vegetable oils. Almost anything on the menu can be turned into a keto friendly sandwich by omitting the bread.
  4. Kentucky Fried Chicken – We order 2-piece white grilled chicken with a side of green beans. The white chicken is pretty low in fat, so we recommend adding in some fat like avocado, butter, or olive oil to make it more filling.
  5. Chic-fil-A – We order 8-count grilled chicken nuggets with side salad. The Grilled Chicken Nuggets we tried have really good flavor, but they do contain fillers and have two net carbs per eight nuggets.

Other Keto Takeout Options

  1. KetoWawa – Find keto convenience at Wawa with the Tuna Salad and a bag of pork rinds. Don’t like tuna salad? Try something else off their menu.
  2. Keto Boston Market – The half chicken with crispy green beans and Caesar salad is our go-to, but they have plenty of quick keto options.
  3. Keto In N Out– Find out how to order “protein style” or order a few Flying Dutchmans, which are just beef patties with cheese.
  4. Popeyes – Opt for Blackened Chicken tenders instead of the crispy tender and pair them with a side of green beans.
  5. Jack in the Box – Order the Meat Lover’s Breakfast without the tortilla and start your day with bacon, sausage, ham, scrambled eggs, and TWO kinds of cheese.
  6. KetoBlaze Pizza – The keto crust at Blaze is made with Cauliflower Rice, Low-Moisture Mozzarella Cheese, Casein Protein Flaxseed, Eggs, Whey Protein, Yeast, Spices, and Cultured Brown Rice.
  7. Keto Smoothie King – We were impressed by the simplicity of the new Keto Champ Smoothies at Smoothie King. They offer two flavors, Coffee and Berry.

In Summary

  • Eating out while keto doesn’t have to be a pain or keep you from your social life!
  • Just choose the restaurant wisely, research your meal, and follow our 9 basic tips.
  • If you can, add healthy fats like avocado, keep the protein fattier, and give carbs like bread or tortillas a pass.
  • Whether fast food or dining in, there are plenty of keto friendly restaurants you’re probably driving by every day.
  • Though it’s possible to eat keto out and about, nothing will beat planned, prepped meals for homemade deliciousness. Check out our guide to keto, complete with meal plans, for your next night in.

Sources

Keto Takeout: Where To Go And What To Order

Yes – it is totally possible to eat fast food while following the keto diet!

The keto diet is about reducing your carbohydrate intake while increasing your fat intake, so your body can enter the state of ketosis.

You can’t just focus on the ratio of carbs to fat though. What you actually eat is still important. You should be eating whole, real foods, with plenty of low-carb veggies.

It is easy enough to control when you make your meals, but there are times where you are stuck out on the road and you need to get something quick.

You can try to prevent this from happening by keeping a small cooler in your car if you know are going to be out for a while, and filling it with keto-friendly snacks. Good options to have on hand are beef jerky, string cheese, and small packs of nuts.

While ordering from a fast food place is not ideal, there are ways you can make it work to fit with the keto diet. And some fast food places are better than others – especially those that offer unprocessed meat options, and plenty of low-carb veggies.

Easy tips for eating out keto

No matter where you end up, there are some basic guidelines to help you with your order the next time you find yourself at a fast food restaurant.

Burgers tend to be quite high in carbs, due to to the buns (and often the ketchup). And of course, with a burger often comes fries.

To make your burger meal keto-friendly, forego the fries and ask for the burger without the bun and ketchup (and any other possible high-carb sauces). You are generally safe with mustard and mayo.

You can do the same approach above with chicken sandwiches. Make sure you select grilled chicken, rather than fried.

Some fast food places have picked up on the low-carb trend and are now offering lettuce-wrapped burgers

Burrito bowls make for a filling, keto-friendly option. Skip the wrap, shell, and rice and go for a lettuce base. Be sure to avoid high-carb toppings such as beans, corn, chips, and sweet dressings.

Same with salads – skip the high-carb toppings. Also, watch out for common salad toppings such as breaded chicken and croutons.

The best approach is to be prepared – and because you’re reading this, then that is exactly what you are doing.

When it comes to beverages, the general approach is to stay far away and stick to water. Some places – like Starbucks – will have coffee and tea options.

Keto-friendly options would be black coffee, coffee with cream, unsweetened iced tea, hot tea, or soda water.

Many fast food places include nutritional calculators on their website – have a look at your favorite spot, and see how to customize your meal. Then you can simply save the notes in your phone, and you are ready for any fast food-related emergency.

Best takeout places for keto

Subways are generally pretty easy to find. And any of their subs can be made as a salad, which is then keto-friendly.

What to order

When you choose a salad option, add cheese, olives, low-carb vegetable options ( green peppers, lettuce, spinach, and pickles), and then select a low-carb dressing.

They have a handy Nutritional Calculator so you can plan your meal ahead of time.

Image credit goes to Subway

It is surprisingly easy to get a healthy, keto meal at Chipotle!

Order a salad bowl with romaine lettuce as the base, then add your meat of choice, then top with any of the low-carb additions. You can choose from queso, tomato salsa, tomatillo-green chili salsa, tomatillo-red chili salsa, sour cream, cheese, and guacamole.

Chipotle also provides a handy Nutritional Calculator to help you plan ahead.

Image credit goes to Chipotle

It is possible to grab a quick meal at McD’s that fills the tummy – even if it isn’t ideal.

For breakfast, you can order the McMuffins without the bread. For the rest of the day, you can order the burgers without the buns or ketchup.

They also serve salads – but be careful of the dressings. The ‘Cilantro Lime Glaze’ for example contains corn syrup and sugar.

To help plan so you’re not stuck at the last menu staring at the menu, have a look at their Nutritional Calculator.

Image credit goes to McDonald’s

Similar offerings to McDonald’s, in terms of burgers.

Stick with the burger, cheeseburger, Whopper, Double Whopper, or the grilled chicken sandwich. Ask for no bun and no ketchup.

If you go for a chicken salad, choose the grilled chicken option, and no croutons.

For nutritional info, have a look at their handy Nutritional Calculator.

Image credit goes to Burger King

Another burger-based spot, so your approach here is similar to McDonald’s and Burger King. They do sell whole eggs, so you can add that to your order on the side.

Order one of these burgers, without the bun – Baconator, Double stack, Junior bacon cheeseburger. You can also order the grilled chicken sandwich and chicken BLT with no bun.

They also have a chicken cobb salad and Caesar salad.

Hardee’s / Carl’s Jr

One of the few chains that actually cater to the low-carb lifestyle, you will find plenty of options here.

For breakfast, they have a Low Carb Breakfast Bowl.

They also have the option to turn any of their burgers (except for the Teriyaki burger) low-carb by wrapping it in lettuce instead of the bun.

The Thickburgers are great options to have wrapped in lettuce!

They also have salad selections – watch out for the croutons.

Both chains have Nutritional Calculators on their sites – have a look at Hardee’s and Carl’s Jr.

Image credit goes to Hardee’s

Image credit goes to Carl’s Jr

The simple menu makes it easy to order low-carb.

Want to know a secret? Start your order with ‘protein style’ and they will swap the bun for a lettuce wrap! For example, “Protein style, double double”.

They also have specific low-carb options, like the Flying Dutchman.

You can find their Nutritional Information here.

Image credit goes to In-N-Out Burger

DIY Keto Fast Food

Fast food is definitely convenient, but homemade is always best – if you can manage it.

If you are leaning towards getting takeout because you are short on time, here some easy ‘fast food’ style keto-friendly meals you can whip up at home!

Bunless Burgers

Fry up a couple frozen patties, and while those are going, quickly slice up some low-carb veggies. Lay the patties on a bed of lettuce, top with your veggies, some avo, and tomato salsa.

Mini Pizzas

Slice up a large zucchini in rounds and put it in the oven. While the zucchini is baking for a few minutes, prep your ‘pizza’ toppings. Take the zucchini out, place your toppings on, and put back in the oven until the cheese melts.

Fajita Bowl

Fry up some steak strips (if you have chicken or steak leftover from a previous meal – even better!) Layer it over chopped lettuce and add any toppings you prefer. Avocado, tomato salsa, sour cream, and cheese a great options!

In summary

Stay away from the buns and fries.

Most places will happily take the bun away for you and even if they don’t, you can take it off.

You might even get lucky and have a place that will substitute the buns for a lettuce wrap. In that case, go crazy.

Anything that’s possibly breaded should be avoided at all costs, stick to any options that are grilled.

You should also be wary of the condiments since some can definitely have carbs sneak up on you. Mustard is ALWAYS a safe choice if you aren’t sure.

If you want more help on your ketogenic journey, join Keto Bootstrap and have an entire community behind you that will help push and support you through any troubles you may be having with the keto diet.

One of the most difficult aspects of following a ketogenic diet is dining out. And finding keto fast-food options can prove even tougher.

If you forget your keto-friendly lunch at home one day or find yourself starving without time to cook, it can feel impossible to find a keto fast-food option that won’t kick you out of ketosis and stall your weight loss.

The good news is, you can eat keto anywhere (yes, even at fast food places) as long as you know what and how to order.

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This keto fast-food guide will show you exactly what’s available at the top keto-friendly fast-food restaurants, how to order, and how many carbs each option contains so you can dine out confidently.

Remember: You should eat real, whole foods as often as possible. Fast food is for emergencies only.

Keto isn’t healthy in and of itself; it’s the quality and nutrient-density of your food that determines your long-term health.

Use these options when you’re in a pinch — not as your main sources of food.

Want to find keto snacks too? Take the quiz to find the best keto snack for your tastebuds.

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Top 13 Keto-Friendly Fast-Food Joints

Whether you’re out with friends or on a road trip, here are the best places to get your keto fast-food fix.

#1. Subway

You can find a Subway in most neighborhoods, and although it’s a sub shop, you can turn any of their sandwiches into a salad, instantly slashing the carbs. Their salad portions are larger than other fast-food places, which means you’ll fill up even though you’re ditching the bread.

What to Order

Choose a sub option, make it a salad, add cheese, focus on low-carb vegetables, and pick ditch the dressing or add some olive oil and vinegar.

Just keep in mind that some sub options are higher in carbs than others. Here are the lowest carb options with cheese, black olives, green peppers, lettuce, spinach, and pickles as the veggie options (no dressing added):

Subway also has a useful nutrition calculator so you can plan ahead.

#2. Chipotle

Many people love Chipotle for its focus on sustainability and fresh food. If you’re one of those people, you’ll be happy to learn that it’s very easy to stay keto at Chipotle.

The salad bowl or burrito bowl is the way to go at Chipotle. Don’t be fooled by the name — you can make yourself a hearty salad here that will satisfy your hunger. They make their guacamole fresh every day, so if you love avocado, then go for it. Start with:

Choose from any of their meats:

Add any of these low-carb additions (you can ask for double meat, although they may charge you extra):

To plan ahead before going to Chipotle, check out their nutrition calculator. And no matter how much you love a good tortilla or bag of chips, avoid them if you want to keep your net carbs in check.

#3. McDonald’s

McDonald’s is a classic for quick and cheap fast food, and it’s no enemy to the low-carb diet if you simply toss out the bread. When you order a salad, you’ll also want to avoid the croutons and the dressing (it’s probably pretty high in sugar).

All of the breakfast sandwiches sans bread are fair game, including:

For a morning caffeine boost, add a black coffee.

For the rest of the day, any grilled chicken sandwich or burger without the bun or ketchup will work. If you order a salad, avoid the ranch dressing — it has added sugar. Instead, go for an oil and vinegar dressing. Here are some of the lower carb options:

When you ask for no bread, they’ll usually serve these in a bowl with some lettuce and a fork. Some locations might not know what to do if you order “bunless,” so just order it as it comes and toss the bun.

Stay away from the hot cakes, hash browns, burritos, and oatmeal. Chicken nuggets are also off limits as the breading makes the carb count rise quickly.

And the fries are obviously a no-go.

For more, see McDonald’s nutrition calculator.

#4. Burger King

Burger King is a popular fast-food chain that also has some low-carb options. You can easily order a double cheeseburger without the bun and stay keto.

Stick with burgers, cheeseburgers, the grilled chicken sandwich, Whopper, or Double Whopper without bread or ketchup. Some of the other sandwiches, like the Farmhouse King, creep up in carbs without lots of customization.

Options include:

For more nutrition info, see Burger King’s searchable menu.

#5. Arby’s

Arby’s is known for its roast beef, but they have a variety of meat options and you can order many of them without bread for a low-carb alternative. Opt for Arby’s if you want a high-protein fast-food meal that will satisfy your hunger and help you maintain your keto goals.

Many of the sandwiches are good without the bun. Here are your options:

Sandwiches:

Sliders:

Salads:

Salad dressings:

Pair any of these breadless sandwiches or sliders with a side salad for a bigger meal.

See Arby’s nutrition calculator here.

#6. Taco Bell

It’s possible to eat at Taco Bell while staying keto, just avoid the main meals and stick to sides. (No need to get taco shells that you won’t eat anyway.)

Order a side of lettuce, side of beef, side of chicken, and a side or two of guacamole. Then combine it all for a quick meal.

#7. KFC

Ordering food here can be difficult as all the fried foods are pretty high in carbs. In fact, just one medium-sized piece of fried chicken at KFC is around 8-11 carbs. But if you still have a craving for chicken, there are a couple of grilled options.

There’s one option for a side here:

#8. Wendy’s

Wendy’s is another burger-heavy place, so like the others, you can simply remove the buns to avoid kicking your body out of ketosis.

Thankfully, their website has a really easy-to-navigate nutrition menu. It’s complete with photos of each product and includes the carbs, sugar, protein, calories, and main ingredients.

For a more keto-friendly option, try a Baconator, Double Stack, or grilled chicken sandwich without the bun.

Extra tips:

  • Order any burgers from the value meal and chop the patties into a Caesar salad.
  • Order an extra chicken fillet on any sandwich.
  • Order the grilled chicken patty with cheese and bacon on top.
  • Wendy’s has whole eggs. Order a bunless burger with an egg on the side.

#9. Carl’s Jr. and Hardee’s

Carl’s Jr. and Hardee’s are owned by the same company, so they have similar menu items with different names. Fortunately, there are plenty of keto options at both.

You can have any of these burgers (except the Teriyaki Burger) in a lettuce wrap, just nix the bun, ketchup, and tomatoes if applicable.

Carl’s Jr. has the advantage of the Lettuce-Wrapped Thickburger in both ½ and ⅓ pound sizes.

At Hardee’s, you can just order the Thickburger without the bun for the same experience.

Hardee’s breakfast options:

Low-Carb Breakfast Bowl: 660 calories, 52g fat, 38g protein, 10g carbs, 2g fiber

For extra fat, add bacon or guacamole. For some extra veggies, get a side salad but ditch the dressing.

See the Carl’s Jr. nutritional calculator and Hardee’s nutrition calculator.

#10. Jimmy John’s

Like Subway, any sandwich at Jimmy John’s can be ordered without bread. Just order it as an “unwich” and you’ll be good to go with a low-carb lunch or dinner.

The only downside is that unwiches can be pretty pricey for the lack of bread. But you can order “slim” unwiches too, which still give you a good amount of substance for a lower price.

You can order any of the sandwiches as unwiches, but here are some top recommendations:

Sides here are chips or cookies, so stick with the unwiches only.

See Jimmy John’s nutrition calculator here.

#11. Jersey Mike’s

Here’s another sandwich place where you can nix the bread — simply order it “in a tub.” Plus, Jersey Mike’s meats are sliced-to-order, so you know they’re fresh.

All of Jersey Mike’s cold sub sandwiches are good “in a tub,” but quite a few of the hot subs are higher in carbs — especially the BBQ Beef with 38 grams of carbs in one serving.

Here are the best high-fat, low-carb options:

You can see Jersey Mike’s nutrition facts here.

#12. Five Guys Burgers

Unfortunately, Five Guys is known for their addicting french fries, which you’ll have to avoid. Thankfully, their burgers are made fresh and can come with a ton of low-carb toppings.

You can order any of the burgers as a lettuce wrap or as a salad option. All of the toppings are virtually no-carb, except for the BBQ sauce, ketchup, and relish.

See the Five Guys’ nutrition information here.

#13. In-N-Out Burger

If you find yourself in one of the few states with an In-N-Out Burger, there are some delicious options you can order. The simple menu and easy low-carb options at In-N-Out make it perfect for keto fast food. Order any burger “protein style” to replace the bun with lettuce.

Along with ordering “protein style,” you can order your burger Double Meat, 3×3 (three beef patties), or 4×4 (four beef patties) with mustard-cooked patties. Want another option? Try the Flying Dutchman — a “cheese sandwich” with two meat patties as the “buns.”

Browse In-N-Out’s nutrition info here.

Tips for Eating Keto Fast-Food Anywhere

If you’re in a food desert or don’t come across any of the aforementioned fast food places while traveling, never fear. There are many simple tricks that will help you decide what to order to stay within your nutrition goals.

Here are some quick tips for making meals keto at any place on the road:

DIY Keto Fast-Food Recipes

Fast-food options are convenient, but remember the best choice is almost always homemade. If you know you’re going to be away from home, do some meal prep and pack your food. Your body will thank you for it.

Fortunately, it’s easy to make keto versions of fast food at home. Here are some recipes to try:

  • Keto Breakfast Tacos
  • Portobello Bun Cheeseburgers
  • Celeriac Everything Fries
  • Cheesy Broccoli Meatza
  • BBQ Pulled Beef Sando
  • Curry Chicken Lettuce Wraps
  • Brown Butter Buffalo Bites

Low-Carb Fast-Food Options

Yes, You Can Eat Fast Food on Keto

The ketogenic diet is all about reducing carbohydrate intake so your body can go into ketosis, using fat for fuel instead of glucose (carbs).

The ketogenic diet is only as healthy as you make it. Even if you’re technically in ketosis, getting real, whole, nutrient-dense foods is the key to living a long and healthy life.

These recommendations are for emergencies only. And most of your diet should revolve around fresh high-quality protein, plenty of vegetables, and healthy fats.

If you rely on this list too much, you can completely stall your fat loss efforts. And you probably won’t feel too hot, either. Inflammation can spike and mental and physical performance can suffer.

Just because it’s low-carb doesn’t make it healthy.

One way to avoid unhealthy options is to make sure you’re meal prepping every week.

But if you must eat fast food, rest assured that there are some ketogenic fast-food options out there.

Use the above options to guide you during your next fast-food run, and don’t be afraid to get creative and customize.

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