Keto dieters looking for a fast food fix often find it challenging to make the right choices when they’re on the go. But with a bit of research, it’s possible to find meals that meet a Keto dieter’s nutritional needs while still being delicious and convenient.
The most popular meals include burgers, chicken sandwiches, wraps and burrito bowls; these can all be made Keto-friendly by replacing the bun with lettuce and removing sauces and other high-carb ingredients.
To help ensure you stay in ketosis while you’re on the go, here is some fast food that is keto friendly.
20 Meals That Are Keto and Fast Food Friendly
1. Burgers: Low-Carb Alternatives to Fast Food Favorites
Burgers have become a CLASSIC staple of the fast-food landscape, and it can be impossible to resist their allure. But burgers are off-limits for people trying to avoid high-carb foods. Wrong!
While traditional hamburgers and cheeseburgers come with side dishes like fries or onion rings, there are ways to enjoy this popular comfort food while staying true to a low-carb lifestyle.
Replacing the bun with portobello mushrooms or lettuce wraps gives you a delectable burger experience WITHOUT all the carbs. And if that’s not enough, those looking for a little extra protein can replace the beef patty with grilled chicken or salmon.
You can even keep it VEGAN with black bean patties – whatever you choose, burgers just got healthier!
2. Chicken Sandwiches: Keto-Friendly Options for On-the-Go Eating
Chicken sandwiches are a favorite for many, but the classic fast-food snack is often filled with TOO MANY carbs. The bun alone can add up to 30 grams of carbs!
That’s why it pays to do a little research and find out which chicken sandwich options are keto-friendly BEFORE heading out to your favorite restaurant.
Many popular fast-food chains offer grilled chicken options that come WITHOUT the bun, which cuts out a large portion of the carbs [1]. Toppings like lettuce and tomatoes are also great additions that won’t add to your carb intake.
And if you’re in the mood for something spicy or extra flavorful, many restaurants offer a grilled chicken sandwich topped with hot sauce or other condiments that WON’T break your Keto diet.
3. Salads: Healthy, Delicious Options That Meet Keto Criteria
Salads are one of the easiest Keto fast food options since many chains offer salads made with grilled chicken salad, hard-boiled eggs and other ingredients that support a low-carb diet.
To make sure you get the most out of your salad meal, be sure to AVOID croutons and other high-carb toppings like cheese or bacon bits. These extras can add up quickly and remove the health benefits of eating a Keto-friendly salad.
Some restaurants even offer “protein style bowls” or burrito bowls WITHOUT the rice; these are usually filled with all sorts of delicious veggies and proteins – another great option for those trying to maintain their keto lifestyle.
Pro Tip: The roast turkey farmhouse salad from Panera is one of the BEST options for Keto dieters.
4. Wraps: Fast and Easy Ways to Enjoy a Keto Meal
Wraps are a POPULAR fast-food option for many, but the traditional wrap comes with plenty of carbs from the tortilla. Fortunately, there are ways to get around that!
Most restaurants offer “lettuce wraps”, which is essentially a burger or sandwich WITHOUT the bun. This allows you to enjoy your favorite flavors without all the extra carbs.
And if you’re not a fan of lettuce, some restaurants may even offer cauliflower wraps as an ALTERNATIVE. The texture and flavor won’t be quite the same as a regular wrap, but it will still hit the spot while keeping you in ketosis.
5. Soups: Comfort Food You Can Enjoy While on the Diet
Soups can be a great option for meals on the go since many fast-food restaurants offer LOW CARBb soups that don’t take up much room in your stomach.
Be sure to double-check the ingredients BEFORE ordering; some soups may contain HIGHER amounts of carbohydrates than you might think. But if you find one with a short list of healthy ingredients, it can make for a filling and delicious meal!
Some great examples include chilli, vegetable soups and even seafood chowder – all of which can help you stay on track with your Keto diet [2].
Pro Tip: Most fast-food restaurants will provide nutrition facts for their menu items, so it pays to do a little research before heading out the door.
6. Sides: Delicious Additions to Your Keto Meal Plan
Even if you’re avoiding the main dishes, there are still plenty of Keto-friendly sides that you can enjoy. Many restaurants offer salads without croutons or cheese – a great way to get your greens WITHOUT adding extra carbs to your meal.
Other side dishes like green beans, broccoli and cauliflower also make for great accompaniments. Not only do these vegetables provide ESSENTIAL vitamins and minerals, but they’re also low in carbs and high in fiber – perfect for those following a Ketogenic diet. Throw some cheese on the broccoli and it’s even better.
If you’re looking for something with a little MORE flavor, many fast-food restaurants have options like guacamole or salsa that won’t add any extra carbohydrates to your meal.
7. Snacks: Satisfy Your Cravings with These Low-Carb Keto Options
Sometimes the cravings hit, and you need a snack to get you through until your next meal. Fortunately, there are plenty of Keto-friendly snacks available at many fast-food restaurants.
Most places offer hard-boiled eggs or beef jerky, which are high in PROTEIN and low in carbs [3]. If you’re looking for something sweet, try ordering a sugar-free shake or smoothie made with almond milk instead of regular dairy.
Pro Tip: Most restaurants have options like pickles and nuts that won’t break your keto diet.
8. Desserts: Enjoy a Sweet Treat While Sticking to Your Diet
We all need a sweet treat every once in a while, and plenty of Keto-friendly desserts are available at fast-food restaurants. One option is sugar-free frozen yogurt or ice cream; many places offer delicious flavors that WON’T add too many extra carbs to your meal.
If you’re craving something more chocolaty, try ordering a milkshake made with UNSWEETENED cocoa powder and almond milk for an indulgent yet low-carb dessert that will satisfy any sweet tooth.
And if none of these options appeals to you, most restaurants have some form of sugar-free gelatin or pudding that also make for a great ALTERNATIVE fast food meal.
9. Drinks: Sip on These Beverages and Stay in Ketosis
Don’t forget about drinks! Many fast-food restaurants offer sugar-free options like diet soda, unsweetened iced tea and even kombucha – all of which make GREAT CHOICES while sticking to the Keto diet.
For something more HYDRATING, try ordering a cup of plain water or an electrolyte beverage like coconut water; both are low in carbs and provide essential nutrients for your body.
Of course, if you want to INDULGE a bit, most fast-food places have plenty of sugar-free syrups that can be added to hot coffee drinks for an extra flavor kick (be sure to check the nutrition facts first).
10. Breakfast Foods: Start Your Day with a Healthy Keto Meal
Good news – PLENTY of Keto-friendly breakfast items can help you start your day off on the right foot. Many fast-food places offer egg and sausage sandwiches (WITHOUT bread) and bacon and eggs cooked in butter or olive oil instead of vegetable oils.
If you’re looking for something sweeter, try ordering a PROTEIN shake made with almond milk and unsweetened cocoa powder for a delicious low-carb treat.
And if you need to grab something QUICKLY before heading out the door, most restaurants offer pre-packaged hard-boiled eggs or beef jerky that make great options for even the busiest mornings.
Pro Tip: Eggs are a great protein-filled breakfast option when following the Keto diet.
11. Kids’ Meals: Give your Little Ones Delicious Keto Choices
It can be hard to find Keto-friendly meals for your kids, but many fast-food restaurants offer some great options that are both HEALTHY and delicious.
Many places offer grilled chicken strips, burgers without the bun, and side dishes like green beans, broccoli or cauliflower – perfect for those picky eaters!
And if you’re looking for something SWEETER, try ordering a sugar-free shake or smoothie made with almond milk instead of regular dairy.
No matter what you choose, these delicious options will ensure your little ones stay on track with their Keto diet while getting all the important vitamins and minerals they need.
Pro Tip: Don’t forget to choose unsweetened fruit for an extra nutrition boost.
12. Value Meals: Get the Most for Your Money with These Keto-Friendly Options
Fast-food restaurants often offer great value meals that can be Keto-friendly, too! Many places offer burgers or chicken sandwiches with a side of veggies or a small salad (careful choosing the dressing and watch out for croutons) for an affordable and HEALTHY combo.
For breakfast, try ordering two eggs cooked in butter or olive oil with some bacon on the side – it’s a filling meal that won’t break your budget.
And if you’re looking for something SWEETER, many places offer sugar-free options like milkshakes made with almond milk at a discounted price.
No matter what you choose, these delicious value meals are sure to fill you up without breaking the bank!
Pro Tip: Look for combo meals that offer two or more items for a discounted price – it’s an easy way to save money while eating Keto.
13. International Foods: Enjoy Cuisine From Around the World While Staying in Ketosis
Fast-food restaurants often provide a taste of different cuisines from around the world, and some make great Keto-friendly choices! For example, many Mexican places offer tacos without the toppings or burritos with no tortillas.
In Asian eateries, try ordering steamed meats with low-carb vegetables like broccoli or cabbage [4].
And for Italian cuisine, try asking for pizza made without the crust (ask for extra cheese instead!) or grilled meat dishes served over zucchini noodles.
No matter what you choose, these international options will give you a delicious meal while still staying in ketosis.
Pro Tip: Ask about special menu items made without carbs to ensure you stay on track with your diet.
14. Specialty Items: Delicious, Unique Eats That Stay Within Keto Guidelines
There are some specialty items that can be Keto-friendly at certain fast-food restaurants. For example, many places offer lettuce wraps instead of buns for burgers and sandwiches.
In Asian eateries, you can often find low-carb noodle SUBSTITUTES like zucchini noodles or kelp noodles. And some places even offer Keto-friendly desserts like sugar-free chocolates or almond flour cookies!
No matter what you choose, these UNIQUE menu items provide a delicious way to stay on track with your diet without sacrificing taste.
15. Low-Sugar Options: Satisfy Your Sweet Tooth Without Breaking the Keto Bank
If you’re looking for a SWEET treat while on the go, try ordering sugar-free options such as milkshakes made with almond milk or smoothies made with coconut milk. Many places also offer sugar-free chocolates and delicious and Keto-friendly cookies.
No matter what you choose, these low-sugar options provide a tasty way to satisfy your sweet tooth WITHOUT breaking the Keto bank.
Pro Tip: Ask if any of the desserts are made with alternative sweeteners like stevia or monk fruit instead of refined sugar.
16. Vegetarian Fare: Plant-Based Meals That Meet Keto Requirements
If you’re a vegetarian or just trying to cut down on meat, there are still PLENTY of Keto-friendly options at fast-food restaurants.
Try ordering dishes like black bean burgers or veggie sandwiches with no buns – they make great and filling substitutions for traditional burgers and sandwiches.
In Mexican eateries, you can find flavorful dishes made with cauliflower rice and beans that provide a delicious way to get your protein WITHOUT the meat. And some places even offer vegan chorizo-style crumbles that are packed with flavor and nutrition!
No matter what you choose, these delicious plant-based meals make it easy to stay on track with your Keto diet while eating out.
17. Gluten-Free Options: Delicious Alternatives for People With Celiac Disease or Gluten Sensitivity
Fast-food restaurants often offer menu items that are GLUTEN-FREE, making it easier for those with Celiac disease or gluten sensitivity to stay in ketosis.
Many places now offer lettuce wraps instead of buns for burgers and sandwiches, and some even have special menu items made with alternative flours like almond flour.
In Mexican eateries, you can find dishes made with corn tortillas or cauliflower rice instead of wheat flour. And many Chinese restaurants provide zucchini noodles as a low-carb SUBSTITUTE for traditional noodles.
18. Low-Carb Condiments: Make Any Meal Keto Friendly
No matter what you order, be sure to ask if your meal comes with any high-carb CONDIMENTS like ketchup or BBQ sauce. Many restaurants are now offering low-carb alternatives, such as those made with avocado oil instead of vegetable oil.
You can also make pretty much ANY dish Keto-friendly by adding delicious toppings like cheese, sour cream, and guacamole. Just keep an eye on portion sizes so you don’t overdo it!
Pro Tip: Ask for extra helpings of olive oil to add a tasty fat boost to your meal.
19. Keto-Friendly Sauces: Enjoy Flavours From Around the Globe Without Breaking the Rules
Most fast-food restaurants now offer KETO-FRIENDLY sauces that can help you stick to your diet without sacrificing flavor. For example, many places now offer garlic sauce or spicy mayo that is made with olive oil instead of vegetable oil.
You can also find Asian eateries offering flavorful and low-carb options like teriyaki sauce, peanut sauce, and hoisin sauce. And some Mexican joints even have SPECIAL salsas made with avocado oil that turn any dish into a delicious Keto meal!
No matter what you choose, these unique sauces provide a tasty way to enjoy flavors from around the globe while staying within your Keto guidelines.
20. Healthy Toppings and Additives: Make Any Meal Delicious and Keto-Friendly
In addition to sauces, many places now offer a variety of HEALTHY TOPPINGS and additives that can turn any dish into a Keto-friendly meal.
Try ordering dishes with cheese and vegetables like bell peppers, mushrooms, or onions – all of these are keto-approved! You can also find delicious bacon bits made with avocado oil that makes for the PERFECT topping to your favorite salads.
And don’t forget about avocado slices – they provide plenty of HEALTHY fats and add a creamy texture to any dish.
No matter what you choose, these tasty additions provide a delicious way to enhance any meal while sticking to your keto diet.
If you want to learn which fast-food chain is best to visit, head over to our article, where we have found the best keto fast food from some of your favorite chains, including taco bell, burger king, chipotle and more.
Conclusion
With this list in hand, you can now enjoy delicious and keto-friendly fast food options no matter where you are.
Whether it’s a burger patty with lettuce instead of a bun, sugar-free milkshakes, or breakfast sandwiches without the bread – there is something for everyone here!
So go ahead and indulge guilt-free, knowing that you are staying on track with your healthy diet, even when eating fast food. Bon Appétit!