If you’ve done a low-carb diet before you know that fast food on keto is a very challenging issue. In this article, we’ll go over some of the top keto-friendly diet options you can get at fast food restaurants.
Some of the best fast food keto diet-friendly fast food choices include burgers (minus the bun) with a side salad, bunless hot dogs, grilled chicken sandwiches with no bun, and tacos without the shell.
These keto-friendly fast food options are high in protein and contain minimal carbs, making them ideal for a ketogenic diet.
So, whether you’re looking for something to eat on the go or just too busy to cook tonight, many restaurants offer fast food keto-friendly options. Keep reading for some of the best keto fast food picks around.
9 Best Keto Diet-Friendly Fast Food Options
1. Bunless Burgers
Bunless burgers are the PERFECT way to indulge in your fast food cravings without feeling guilty or sacrificing flavor.
Not only are they keto-diet friendly, but they also allow you to customize your order with a variety of toppings such as grilled onions and mushrooms, tomatoes, lettuce, and cheese.
Here’s the catch: because bunless burgers are missing the bun, you’ll have to look for CREATIVE alternatives for classic condiments like ketchup or mustard; consider creamy options such as ranch dressing or mayonnaise instead.
Pro Tip: Get creative when it comes to sides – some delicious options include steamed veggies, like green beans, or a side salad.
Some keto-friendly, low-carb burger meal options include:
- Mcdonalds Quarter Pounder with Cheese (No Bun): 5g total carbs, 4g net carbs, 25g fat, 25g protein, and 340 calories [1].
- Burger King Whopper Jr. (No Bun): 4g total carbs, 3g net carbs, 8g fat, 9g protein, and 120 calories [2].
- Sonic Cheeseburger (No Bun): 3g total carbs, 3g net carbs, 43g fat, 35g protein, and 538 calories [3].
- In-and-out Burger (No Bun): 5g total carbs, 3g net carbs, 43.5g fat, 26.6g protein, and 441 calories (a double-double protein style).
- Five Guys Cheeseburger (No Bun): 1g total carbs, 1g net carbs, 46g fat, 40g protein and 580 calories
2. Bunless Hot Dogs
Bunless hotdogs are another fast food option that is a low-carb diet that is keto-friendly and can be CUSTOMIZED to fit your diet goals. Like burgers, bunless hot dogs can be topped with your favorite condiments and veggies.
Make sure to watch out for high-carb toppings such as baked beans, ketchup, and mustard; go for low-carb ALTERNATIVES like mayonnaise or relish instead.
Pro Tip: Add a protein-packed side dish like steamed kale or a Greek salad to up the health factor of your fast food meal.
Some keto-friendly restaurants include:
- Wendy’s Grilled Hot Dog (No Bun): 1g total carbs, 1g net carbs, 8g fat, 10g protein, and 150 calories
- McDonald’s Grilled Hot Dog (No Bun): 9g total carbs, 6g net carbs, 32g fat, 31g protein, and 440 calories
- Sonic Chili Cheese Coney (No Bun): 7g total carbs, 5g net carbs, 36g fat, 28g protein, and 420 calories
- Five Guys Hot Dog (No Bun): 5g total carbs, 4g net carbs, 28g fat, 19g protein, and 310 calories
3. Grilled Chicken Sandwich
A grilled chicken club sandwich is a GREAT takeaway option for keto dieters – be sure to order them without the bun!
Opt for sauces and dressings that are lower in carbs, such as avocado oil, olive oil vinaigrette, and ranch dressing.
Some food restaurants offer grilled chicken sandwiches with keto-friendly low-carb options:
- McDonald’s Grilled Chicken Sandwich (No Bun): 6g total carbs, 5g net carbs, 4g fat, 18g protein, and 150 calories
- Subway Chicken Sandwich (No Bun): 0g total carbs, 0g net carbs, 7g fat, 25g protein, and 145 calories
- Taco Bell Crispy Chicken Soft Taco (No Shell): 2g total carbs, 1.5g net carbs, 5g fat, 15g protein, and 160 calories
4. Tacos (No Shell)
Another fast food option that is keto-friendly is tacos without the shell. This is a great option for those who want a fast food meal with a MEXICAN twist.
Just like any takeaway item, watch out for high-carb condiments, such as salsa and guacamole. Opt for lower-carb alternatives like sour cream, cheese, and lettuce.
Some restaurants offer keto-friendly tacos:
- Taco Bell Power Menu Bowl (No Shell): 4g total carbs, 2g net carbs, 11g fat, 14g protein, and 200 calories
- Chipotle Burrito Bowl (No Rice): 3g total carbs, 2g net carbs, 5g fat, 18g protein, and 310 calories
- Qdoba Naked Queso Burrito (No Shell): 4g total carbs, 4g net carbs, 10g fat, 20g protein, and 330 calories
5. Egg-Based Breakfast
When choosing breakfast options, always opt for egg-based meals – they typically offer a low-carb diet and higher PROTEIN.
Look for a takeaway place that offers omelets or scrambles with your favorite toppings. You can also get CREATIVE by adding high-fat meats like bacon and sausage to your order.
Pro Tip: Add some low-carb vegetables to your breakfast order, like peppers, spinach, and mushrooms.
Some fast food chain restaurants offer keto-friendly breakfast options:
- McDonald’s Egg McMuffin (No Bun): 6g total carbs, 4g net carbs, 12g fat, 7g protein, and 280 calories
- Subway Western Egg White Sandwich (No Bread): 2g total carbs, 0.5g net carbs, 9g fat, 12g protein, and 180 calories
- Sonic Bacon Breakfast Burrito (No Tortilla): 2g total carbs, 1g net carbs, 23g fat, 19g protein, and 400 calories
6. Low-Carb Salad
Salads can be a great keto-friendly meal, especially if you opt for a low-carb option.
Watch out for HIGH-CARB toppings such as croutons, cheese cubes, and sweet dressings; go for lower-carb alternatives like grilled chicken, egg slices, and vinaigrette instead.
Some fast food restaurants offer keto-friendly salads:
- McDonald’s Southwest Grilled Chicken Salad (No Croutons): 7g total carbs, 5g net carbs, 8.5g fat, 19g protein, and 170 calories
- Subway Turkey Breast Salad (No Croutons): 3g total carbs, 2.5g net carbs, 9g fat, 19g protein, and 230 calories
- Chipotle Steak Salad Bowl (No Rice): 9g total carbs, 7g net carbs, 16g fat, 37g protein, and 400 calories
- Arby’s roast turkey farmhouse salad: 230 calories, 20 grams of protein, 23 grams of fat, and 8 grams of carbs
7. Keto-Friendly Drink Options
When it comes to fast food drinks, stick to UNSWEETENED tea or coffee. You can also opt for diet sodas (watch out for artificial sweeteners as they may still contain some carbs).
Many restaurants offer keto-friendly drink options:
- McDonald’s Unsweetened Iced Tea: 0g total carbs, 0g net carbs, 0g fat, 0g protein
- Starbucks White Chocolate Mocha Cold Brew (No Syrup): 2g total carbs, 0.5g net carbs, 2g fat, 0g protein
- Taco Bell Diet Soft Drink: 1.5g total carbs, 1.5 g net carbs, 0g fat, 0g protein
Pro Tip: Stick to the basics – water is always the best choice for fast food drinks on keto.
8. Keto-Friendly Snacks
When it comes to takeaway snacks, look for options that are high in protein and HEALTHY fats, while low in carbs. This includes items such as keto nuts, cheese crisps, or jerky.
Some food restaurants offer keto-friendly snacks:
- Chili’s Crispy Cheddar Bites: 2g total carbs, 0.5g net carbs, 11g fat, 6g protein
- McDonald’s Keto Nut Pack: 4g total carbs, 1.5g net carbs, 10g fat, 5.5g protein
- Subway Vegetable Cream Cheese Sandwich (No Bread): 3 g total carbs, 2.5 g net carbs, 7g fat, 5g protein
9. Mexican Takeaways
Eating fast food doesn’t always have to be boring when you’re eating low-carb fast food! Mexican takeaway is a great way to get your DAILY macros without sacrificing flavor.
Look for dishes like fajitas, tacos, burritos, and tamales that are made with keto-friendly ingredients such as lettuce, grilled chicken, avocado, and cheese.
Some Mexican fast-food restaurant offer keto-friendly options:
- Taco Bell Chicken Soft Taco (No Shell): 7g total carbs, 4g net carbs, 8.5g fat, 16g protein, and 210 calories
- Chipotle Carnitas Burrito Bowl (No Rice): 5 g total carbs, 3g net carbs, 17g fat, 28g protein, and 390 calories
- Qdoba Grilled Chicken Fajita Bowl (No Rice): 9g total carbs, 5.5 g net carbs, 18g fat, 40g protein
Fast Foods To Avoid When On A Low-Carb Diet
If you’re on a low-carb diet, you should AVOID certain foods when eating out. Let’s take a closer look:
- Almost anything deep fried, for example – French fries, onion rings, mozzarella sticks – is high in carbs.
- The same goes for doughnuts, pastries, and other baked goods made from refined flour and sugar.
- Pizza places are also generally a no-go; while some offer gluten-free crusts or cauliflower crusts, they’re usually loaded with toppings that add up to too much carbohydrate content.
- Fried chicken (even if it’s not breaded) is also a no-go because of the amount of oil and fat used to cook it.
- Soft drinks and other beverages labeled “diet” may be okay if you read the ingredients list first and make sure they don’t contain hidden carbs.
Frequently Asked Questions
Are Chicken Wings Allowed On Keto?
Yes, chicken wings can be keto-friendly if you opt for the grilled version and skip dipping sauces that are high in sugar and carbs. Also, be careful of breading on the chicken wings you order. Be sure to check the nutrition facts before ordering.
Are Burgers Keto?
It depends on the burger – some fast food burgers may contain too many carbs depending on what’s included in them.
It can be keto-friendly if you opt for a double patty burger with no bun and add cheese, lettuce, tomato, pickles, and other low-carb toppings.
Are French Fries Keto?
Unfortunately, french fries are not keto-friendly as they contain too many carbs to fit into a low-carb diet [4].
Are Milkshakes Keto?
Milkshakes are usually not keto-friendly due to the combination of ice cream, milk, and syrups that can add up to too many carbs for your daily allowance.
Conclusion
With fast food options available for almost every craving, there is no need to compromise your keto diet goals.
Whether you’re grabbing a fast meal on the go or ordering online, you can find takeaways that fit into a keto diet. With the right meal choices and moderation, fast food can be keto-friendly and delicious.
So don’t be afraid to indulge in fast food from time to time – just make sure you check the nutritional facts beforehand!