It seems like everyone is talking about the ketogenic diet these days, and for good reason. Eating a low-carb, high-fat diet can help you lose weight quickly, boost your energy levels, and even improve certain health markers.
Things can get tough when you’re out on the road and all you see is fast food and gas stations. But if you’re following a strict keto plan, dining out at fast food restaurants can be tricky. Fortunately, plenty of delicious options fit into the keto lifestyle – you just have to know what to look for!
In this article, we’ll explore some of the best keto fast food options so that you can make smart choices when eating out on a ketogenic diet.
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What to Look for in Keto-Friendly Fast Food Options
When looking for keto-friendly options at fast food restaurants, it’s important to look for items that are low in carbs and high in fat and protein.
Burgers and sandwiches can be a great choice as long as they are served without bread or buns. Salads are also an option; make sure to avoid sugary dressings.
You should also look for menu items that are grilled, baked, or stir-fried instead of fried. These options tend to be lower in carbs and higher in nutrients than fried foods.
Additionally, avoiding processed or sugary sauces or condiments like ketchup, BBQ sauce, and honey mustard is a good idea.
The Best Fast Food Restaurants for Sticking to the Keto Diet
One of the biggest challenges of eating out on a keto diet is finding the right restaurant. Here are some of the best fast-food restaurants for sticking to the keto lifestyle:
Mcdonald’s
Mcdonald’s is the go-to spot for many people looking for a quick, easy meal. But it’s also become increasingly popular among those on the ketogenic diet.
With its wide variety of options and relaxed atmosphere, Mcdonald’s is a great place to find food that fits your dietary needs — without breaking your budget or compromising on taste.
Here’s what you can order from Maccy’s:
- Quarter Pounder with cheese (no bun and no sauce) – Fat: 21g, Protein: 21g, Net carbs: 2g [1]
- Big Mac without the bun and sauce – Fat: 25g, Protein: 19g, Net carbs: 3g
- Artisan Grilled Chicken Sandwich (no bun and no sauce) – Fat: 12g, Protein: 27g, Net carbs: 2g
Pro Tip: Don’t get tempted to make your burgers a meal; french fries are not keto-friendly.
In-N-Out Burger
For those who are looking for a burger with more flavor than the traditional fast food options, In-N-Out Burger is an excellent choice for a low-carb diet.
You can get a keto-approved burger or double cheeseburger with no bun and no sauce. And if you’re looking for something extra filling, try their Protein Style burgers — they use lettuce to wrap the patty instead of a bun [2].
Here’s what you can order from In-N-Out Burger:
- Animal Style burger (lettuce, tomato, a mustard cooked beef patty) – Fat: 24g, Protein: 22g, Net carbs: 5g
- Protein Style burger (lettuce wrap) – Fat: 16g, Protein: 20g, Net carbs: 4g
Chipotle
If you’re looking for a quick and easy keto-friendly meal, Chipotle is the perfect spot. You can customize your bowl with items like grilled chicken, steak, carnitas, lettuce, peppers, and onions — all of which are low in carbs, fat, and protein.
Here’s what you can order from Chipotle:
- Chicken burrito bowl with lettuce and salsa – Fat: 12g, Protein: 22g, Net carbs: 8g [3]
- Steak burrito bowl with lettuce, peppers, onions, and guacamole – Fat: 32g, Protein: 31g, Net carbs: 5g
Pro Tip: Carnitas is an ideal choice of meat as it’s low in carbs yet high in fat. With 12g of fat and 0 net carbs per serving.
Taco Bell
Taco Bell is another great option for those on the ketogenic diet. There are several options that fit into the macronutrient profile of a keto diet.
Here’s what you can order from Taco Bell:
- Power Bowl with steak, lettuce, tomatoes, cheese, and guacamole – Fat: 20g, Protein: 25g, Net carbs: 10g [4]
- Beefy 5-Layer Burrito (no rice or beans) – Fat: 24g, Protein: 14g, Net carbs: 3.5g
Pro Tip: The low-carb taco salad bowl and the Crunchwrap Supreme are also excellent choices.
Burger King
Burger King is another fast-food spot that’s become increasingly keto-friendly in recent years. You may think it’s only about burgers and fries, but plenty of options are available for those on the ketogenic diet.
Here’s what you can order from Burger King:
- Grilled Chicken Sandwich (no bun and no sauce) – Fat: 6g, Protein: 24g, Net carbs: 0g [5]
- Original Whopper (no bun and no sauce) – Fat: 25g, Protein: 18g, Net carbs: 5g
Pro Tip: Add extra bacon and cheese to up the fat content.
Panera Bread
If you’re looking for a cafe vibe for your keto lunch, then Panera is the right place for you. An array of delicious salads and sandwiches can easily be modified to fit into a ketogenic diet [6].
Here’s what you can order from Panera Bread:
- Greek salad (you can eat the whole thing, no modifying needed) – Fat: 36g, Protein: 6g, Net carbs: 11g
- Smoked turkey sandwich (no bread) – Fat: 10g, Protein: 18g, Net carbs: 1.5g
- Steak and Egg Sandwich (no bread): – Fat: 28g, Protein: 25g, Net carbs: 1g
Jack in the Box
Jack in the Box is another popular fast-food chain that has plenty of keto-friendly options. From burgers to salads to chicken sandwiches, you’ll be able to find something that fits your diet.
Here’s what you can order from Jack in the Box:
- Grilled Chicken Club Salad (no croutons) – Fat: 20g, Protein: 37g, Net carbs: 8g
- Grilled Chicken Strips (6 pieces) – Fat: 4g, Protein: 43g, Net carbs: 4g
- Chicken Fajita Pita (without the pita and sauce) – Fat: 10g, Protein: 27g, Net carbs: 3g
Kentucky Fried Chicken
KFC is not just greasy fried chicken. The fast-food chain has plenty of keto-friendly options that fit into a low-carb diet [7].
Here’s what you can order from KFC:
- Kentucky Grilled Bucket (4 pieces) – Fat: 19g, Protein: 35g, Net carbs: 5.5g
- Grilled Chicken Breast (1 piece) – Fat: 2.5g, Protein: 18g, Net carbs: 0.5g
- Original Recipe Wings (3 pieces) – Fat: 15g, Protein: 20g, Net carbs: 1.5g
Chick-fil-A
Chick-fil-A is also a great option for those on the ketogenic diet. From grilled chicken nuggets to salads and wraps, there are plenty of keto-friendly options to choose from [8].
Here’s what you can order from Chick-fil-A:
- Grilled Chicken Club Sandwich (no bun) – Fat: 2g, Protein: 21g, Net carbs: 3g
- Side Salad with Avocado Ranch Dressing – 11g net carbs
- Grilled Nuggets ( 8 pieces with no sauce) – Fat: 2g, Protein: 21g, Net carbs: 2g
Pro Tip: Their buffalo sauce has 0g of fat and net carbs, making it a great choice for dipping.
Arby’s
Arby’s is renowned for its mouth-watering roast beef sandwiches, yet recently they have broadened their menu to include a vast selection of savory sandwiches and side dishes [9]. There are plenty of keto-friendly options available, and here are some of the best ones:
- Double Roast Beef Sandwich (no bun, no sauce) – Fat: 20g, Protein: 21g, Net carbs: 2g
- Roast Turkey Farmhouse Salad, no dressing – Fat: 14g, Protein: 25g, Net carbs: 5g
- Side Garden Salad (no dressing) – Fat: 5g, Protein: 4g, Net carbs: 3.5g
Starbucks
Starbucks has recently made a number of changes to its menu, making it easier than ever for those on the ketogenic diet. With plenty of drink options to go with your low-carb meal, it’s a great spot for a keto lunch or snack.
Here’s what you can order from Starbucks:
- Keto Frappucino – 5.5g of carbs
- Keto Pink Drink – 4.5g of carbs
- Keto Friendly Mocha – 5.3g of carbs
- Keto Chai Tea Latte – 3.7g of carbs
Wendys
Wendy’s passionate devotion to bacon and beef has made it a great place to find something that fits into the low-carb, high-fat ketogenic diet.
Here’s what you can order from Wendy’s:
- Ceaser Salad (no croutons) – Fat: 14g, Protein: 9g, Net carbs: 5g
- Dave’s Single (no bun, no ketchup) – Fat: 28g, Protein: 30g, Net carbs: 0g
- Grilled Chicken Sandwich (no bun) – Fat: 3.5g, Protein: 25g, Net carbs: 1.5g
Subway
If you’re looking for a healthier option to enjoy at Subway, look no further than the chopped salad. You can make almost any sandwich into this delicious and low-carb alternative by taking off the bread – remember to skip out on those sugary sauces like teriyaki or meatball marinara.
Here’s what you can order from Subway:
- Salad Bowl – Fat: 0g, Protein: 24.5g, Net carbs: 7g
- Subway Club Sandwich (no bread) – Fat: 18g, Protein: 31g, Net carbs: 1.5g
- Steak & Cheese Salad (no croutons) – Fat: 9g, Protein: 19g, Net carbs: 11g
Pro Tip: Exercise caution when consuming Subway’s creamy soups and chilli; each bowl contains an impressive 15g of carbs.
Wingstop
Who can deny the deliciousness of chicken wings? Wingstops are some of the most flavorful around! Whenever we’re feeling too lazy to make dinner, ordering takeout is a no-brainer.
The only downside to Wingstop is that they fry their wings in soybean oil, while Buffalo Wild Wings fries theirs with beef tallow. But overall, there’s no arguing against those succulent and satisfying flavors from Wingstop.
Here are some of the sauces you can choose from Wingstop:
- Lemon Pepper
- Garlic Parmesan
- Louisiana Rub
- Cajun
- Atomic
- Original Hot
- Mild
Five Guys
At Five Guys, they care about their bunless burger options and don’t just provide wilted lettuce. They ensure that the burgers are truly enjoyable when served without a bun.
If you’re looking for deliciousness at its finest from Five Guys, then their bunless burgers with peanuts on the side should be your go-to choice. Plus, it’s an added bonus to have healthier choices available too.
Tips & Tricks for Making Smart Choices at a Fast Food Restaurant
Eating out while on a keto diet doesn’t have to be difficult — here are some tips and tricks for making smart choices when eating at fast food restaurants:
- Read the menus carefully. Make sure you understand all the ingredients in your meal and avoid anything high in carbs or sugar.
- Be mindful of sauces and condiments. Stick to plain dressings like olive oil or balsamic vinegar, and avoid sugary sauces or condiments like ketchup, honey mustard, and BBQ sauce.
- Opt for grilled or baked items instead of fried. These options are typically lower in carbs and higher in nutritional value than fried foods.
- Avoid full-fat sugary drinks. Many fast-food restaurants offer sugar-free and low-calorie options like water or unsweetened iced tea.
- If you are choosing a side, then be sure to choose vegetables over fries (such as green beans). Vegetables are lower in carbs and higher in fiber and vitamins, making them the perfect keto-friendly side dish.
- Ask questions! If you’re unsure of something, don’t be afraid to ask your server or a manager for clarification.
Conclusion
Eating out while on the keto diet doesn’t have to be hard. With careful planning and smart choices, you can find plenty of keto-friendly options at fast food restaurants.
Keep these tips and tricks in mind, and you’ll be able to stay on track with your diet — no matter where you are!
With so many keto-friendly fast food options available, the world is your oyster. So go ahead and indulge in those delicious burgers or burrito bowls guilt-free — you deserve it!