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.
- Top 13 Keto-Friendly Fast-Food Joints
- Tips for Eating Keto Fast-Food Anywhere
- DIY Keto Fast-Food Recipes
- Low-Carb Fast-Food Options
- Yes, You Can Eat Fast Food on Keto
- Top 11 fast-food options for keto or low carb
- The method
- Low-carb option #11: Chick-fil-A (★★★-)
- Low-carb option #10: Wendy’s (★★★)
- Low-carb option #9: Taco Bell (★★★)
- Low-carb option #8: Starbucks. Food (★★★); Drinks (★★★★+)
- Low-carb option #7: Sonic Drive-In (★★★)
- Low-carb option #6: KFC (★★★★)
- Low-carb option #5: Subway (★★★★)
- Low-carb option #4: Chipotle (★★★★)
- Low-carb option #3: Pei Wei Asian (★★★★+)
- Low-carb option #2: In-N-Out Burgers (★★★★+)
- Low-carb option #1: Five Guys (★★★★★)
- What about McDonald’s and Burger King?
- Summarizing 10 days of eating fast food
- My top tips for finding low-carb fast food options
- What To Order for Breakfast
- What To Order for Lunch & Dinner
- What To Avoid
- Overall Ratings
- What’s next
- Best Lettuce Wraps in Minneapolis, MN
- Wait, the McDonalds Menu Now Includes Burger Lettuce Wraps?!
- The best keto fast food choices at McDonald’s, In-N-Out, Taco Bell and more
- Wendy’s, McDonald’s, Burger King, Shake Shack and In-N-Out
- Panera Bread
- Taco Bell
- Are Low Carb McDonald’s Options Healthy?
- Keto Options at McDonald’s for Breakfast
- Burgers Without The Buns & High Carbs
- Is the Big Mac a low carb fast food option?
- McDonald’s Keto Menu: Salads
- Is Crispy Chicken Low Carb at McDonald’s?
- Fast Food Low Carb Drinks and Sides
- TRY THESE LOW-CARB FAST FOOD OPTIONS
- FOCUS ON HEALTHY LOW-CARB OPTIONS
- 6 fast food restaurants with low-carb and keto-friendly options
- 1. McDONALDS
- 2. BURGER KING
- 3. WENDY’S
- 4. TACO BELL
- The best way to lose weight boils down to these three things
- 5. CHIPOTLE
- 6. PANERA BREAD
- MORE FROM BETTER
- 9 Tips for Eating Out On Keto
- Keto Friendly Fast Food
- Keto Friendly Restaurants
- In Summary
- Best Keto & Low Carb Fast Food Options on the Go
- Low Carb Fast Food Choices
- In-N-Out Burger
- Burger King
- Dunkin Donuts
- Jimmy John’s
- Five Guys
Birthday Cake Keto Bars are here!
The answer to your sweet tooth. 17g of fat, 3g of net carbs, incredibly delicious.
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.
powered by Typeform
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.
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.
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.
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.
For more nutrition info, see Burger King’s searchable menu.
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:
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.
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:
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.
- 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.
Top 11 fast-food options for keto or low carb
By Claes Petersson, medical review by Dr. Andreas Eenfeldt, MD – Updated September 12, 2019
Have you ever wondered whether you can really eat at fast food joints and stay low carb? It seems that a lot of people ask themselves this, so we decided to find out how simple it is to grab something quick and convenient to eat in popular fast food chains in the U.S.
I have several years of experience in the fast-food innovation business which, combined with my real passion for food, would help me discover whether there are truly tasty and healthy low-carb options out there in the fast-food industry. Here’s the result of my investigation – the top 11 fast-food places for low-carb or keto.1
This is how it was done.
I walked in to a restaurant and asked a team member what I could eat if I was trying to avoid eating carbs. In some places they understood my question, and in other places they didn’t. If they didn’t, I reframed the question and asked what I could eat if I didn’t want to eat gluten. Then they all helped out. I have seen a growing trend in knowledge among people in general when it comes to understanding the impact of eating and drinking carbs.
I didn’t set any budget for the orders: my mission was to find low-carb fast-food options that would satisfy hunger when needed.I have also rated the meals on a 5-point scale where I look at the following factors:
- Food ingredient quality
- Value for money
- Overall impression of the dish
Here is my guide to 11 places that you normally wouldn’t think of visiting if you’re on a low-carb journey. Some are better than others, but it is possible to stick to your low-carb diet in all the places listed. Read on to find out which were best!
Low-carb option #11: Chick-fil-A (★★★-)
Dry nuggets and small portions: better reputation than food.
Chick-fil-A prides itself of serving only chicken and are much-loved in the U.S. They are also closed on Sundays for religious reasons and people seem to like that.
8 pieces of grilled chicken nuggets with coleslaw $3.99 (★★) The nuggets were dry and didn’t make me happy at all. The coleslaw was sweet but tasted good. This one didn’t feed a hungry 6’4″ viking and it didn’t really taste like you should expect for that amount of money. 1 Cobb salad with grilled chicken $7.19 (★★★) The salad fills the tray and you can’t really shake on the Avocado-ranch dressing until you have eaten half the salad. The store is also famous for its fresh-squeezed lemonade made on the premises. I had a small lemonade for $1.59, an unsweetened tea for $1.35 and an iced coffee for $2.39. If you are ok using artificial sweeteners, the lemonade is very tasty. Personally, though, I could taste the artificial sweetener.
Low-carb option #10: Wendy’s (★★★)
Good salads; very dry burgers.
If I compare the fresh burger you get wrapped up in lettuce at In-N-Out for $3.95 with an unwrapped, bun-less, square-shaped, dry one at Wendy’s for $4.79, it’s a no-brainer. But their salads are actually pretty good and the chicken I got at Wendy’s tasted better than the nuggets I got at Chick-fil-A. The salads are generous, taste good and will fill you up for a while. The only bad news is that is not an easy task to get the dressing on all the salad since it can’t be tossed in because of the very small trays.
1 Son of a baconator $4.79 (★★)
1 South West avocado chicken salad $6.79 (★★★+)
1 Spicy chicken salad $6.79 (★★★+)
Low-carb option #9: Taco Bell (★★★)
Average food; affordable price.
Taco Bell is known for its creative marketing and low prices. But is that going to help if I’m hungry? They do have a naked taco on the menu that is a fried egg instead of the regular carb-filled taco shell. I had to give it a try.
2 naked tacos for $3.49 (★★★)
I had one with bacon and one with sausage. I removed the potatoes from the filling. They taste pretty good and if you make it a double order ($6.98), it will do a good job of filling you up.
Low-carb option #8: Starbucks. Food (★★★); Drinks (★★★★+)
Pricey, but now offering low carb options.
Starbucks is an amazing story of success and I love it. Most of their drinks are a total carb-load but it is easy to navigate around this. Plus, as many of you probably know, low carb food at Starbucks has not been a priority… until now!
1 grande ice coffee with heavy cream $2.75 (★★★★).
1 bacon egg bite $4.45 (★★★)
1 pepper egg bite $3.75 (★★★)
My son has been working evenings at Starbucks since last summer, and this is his food choice while working. I have to say the flavor and consistency of the bite is awesome. The price, as with a lot of things at Starbucks, is on the high side. But in summary, you now have great tasting low-carb options here too if you need a fix.
Low-carb option #7: Sonic Drive-In (★★★)
Smaller portions but an ok option if you need a quick fix.
Sonic has a huge menu and are proud of serving more than 1 million drinks. Unfortunately most of those drinks are loaded with sugar, so that’s not what I’m buying. But they actually have some options for lower carb eating as well.
1 double cheese burger with no bun $5.69 (★★★+) The burger itself tastes clean and good and the condiments do too. This is a quick, smaller lunch that will keep you going for a couple of hours.
2 NY dogs without the bun $4.38 (★★★) Sonic’s hot dogs are 100% beef and taste great. The N.Y. style with saur kraut and browned onions also tastes good and keep you full for a couple of hours.
With all the above, I enjoyed a small unsweetened tea for $1.19.
Low-carb option #6: KFC (★★★★)
Good chicken if you ask to get it without the breading.
KFC is the other chicken place to go to in the U.S. It’s not as modern as Chick-fil-A but it’s been around forever. It is kind of overwhelming when you try to find a piece of the (naked) chicken on their very busy menu, but actually worth doing.
2 breasts and 2 wings with a side of coleslaw $7.49 (★★★★) Flavorful and juicy chicken pieces. The coleslaw was, to my taste, a bit on the sweet side: probably more sugar than you want.
Low-carb option #5: Subway (★★★★)
When I thought of the Subway brand, all I could think of were sandwiches, so I decided to see what I could get instead! The very friendly guy behind the counter educated me about salads as an alternative to sandwiches, and I decided to try one.
Buffalo chicken salad $7.79 (★★★★) Even though the team member asked several times if I wanted bread with the salad and I had to stop him from adding croutons, it ended up tasting great. The reason it did was that Subway toss all their salads in a big bowl while assembling, so the whole salad is flavored. That makes a huge difference. A great choice, and it filled me up!
Low-carb option #4: Chipotle (★★★★)
Great place for a generous treat.
One of my kids’ favorite fast-food places, Chipotle was in trouble a couple of years ago: they lost a lot of customers and sales due to quality control issues. But they have learned from that and are now getting their act together and building their reputation again.
To get a salad there is a good deal. You will get a lot of food and a good serving of tasty guacamole. I had a chicken salad but there are more proteins to choose from.
1 Chicken Bowl $6.85 (★★★★) If they had tossed the salad in a dressing they would have gotten a perfect score.
Low-carb option #3: Pei Wei Asian (★★★★+)
Fresh and tasty, best salad in the review.
This is a great place for protein and veggies. Just ask them to skip the rice and they will give you a lot of interesting alternatives for $8.99. It will take 6-10 minutes to get your food as it’s cooked to order, but it’s well worth waiting for.
1 Polynesian poke bowl with raw tuna and crab salad $8.99 (★★★★★) Great full bowl of salad with a nice amount of tasty crab, tuna, ginger and more. Great deal and the best-tasting salad in this review.
1 ginger broccoli chicken lettuce wrap $8.99 (★★★★) This also contained a lot of chicken and the broccoli was prepared perfectly. The only downside would be that the boullion used for prepping the dish was on the sweet side and potentially could mess with you if you’re in ketosis.
Low-carb option #2: In-N-Out Burgers (★★★★+)
Great, inexpensive, amazing-tasting burgers.
In-N-Out has fantastic burgers at great prices. In-N-Out has on their secret menu an “Animal style” burger and a “Protein style” burger, which are wrapped in lettuce. I had one of each and they are both amazing.
1 double-double protein style $3.95 (★★★★+)
1 double-double animal-protein style $3.95 (★★★★+)
Low-carb option #1: Five Guys (★★★★★)
My favorite burger joint.
My family goes to Five Guys a lot. They are pricier than other burger places, but the flavor is just worth it. This is, hands down, the best shack chain in the U.S. There is always a discussion about who has the best burgers, Five Guys or In-N-Out. West coasters seem to prefer In-N-out as the chain has been there forever. If you’re only looking for value for $, In-N-Out wins, but I have to say, I would rather pay another couple of dollars and go to Five Guys.
1 cheese burger wrapped in lettuce $7.99 (★★★★) You really can’t go wrong with this: pretty much any extras you’d need on a burger are included in the price. From placing the order to taking the first juicy bite, it takes 6-8 minutes, but its worth waiting for: fresh meat seared to perfection in front of your eyes. Just amazing!
What about McDonald’s and Burger King?
McDonald’s and Burger King are two of the biggest and most successful fast food chains in the U.S. Taste-wise, however, they just didn’t make it into my top 11. But if you’re out and about and they are the only places available, here are my recommendations for what to order:
McDonald’s also has options if you want to eat low carb but in my honest opinion, they don’t really taste that good.
I picked a quarter pounder with cheese, without a bun. For $4.29. That won’t make you happy or less hungry. According to the company, the burger is fresh. In the commercial on TV, it is cooked to order. I was served mine lukewarm in two minutes. The cheese didn’t even melt! This means it was obviously kept in a holding cabinet.
I also had a grilled chicken/bacon salad with Ranch dressing for $5.49. As the dressing contained 11 grams of carbs, I skipped that. The chicken part of the salad tastes OK but it was kind of boring to eat the whole salad without the dressing.
I would give my experience 1.5 stars taking into account flavor and overall experience.
Better value for the money than McDonald’s but still not the best experience for a “low carb-er”.
I had a triple whopper without the bun for $5.99. For me, BK’s burger has an artificial grilled flavor that I don’t like and that stays in your mouth for the rest of the day. But this is an option for those of you who don’t mind the taste. 3 patties for $5.99 is a pretty good price.
I also had a grilled chicken club salad for $5.89. A better option than McDonald’s as the dressing only contained 2 g of carbs. The salad then tasted better as a whole experience.
Even though the artificial grill flavor keeps coming back to my mouth and mind the rest of the day, I will rate this experience 2.5 stars.
Summarizing 10 days of eating fast food
Yes! Eating low carb at fast-food chains can be done! The main options are either burgers without a bun or salads.
When it comes to burgers, it’s a no-brainer. Burgers ar easy to make low carb if you pick the right place. Both In-N-Out and Five Guys does the job. My personal favorite fast food place of all is Five Guys!
I also tried removing the bun from the burgers at a couple of places like Mc Donald’s and Burger King. This was OK, but far from the great results you will get if you choose Five Guys or In-N-Out.
When it comes to salads you can get decent ones at Wendy’s, Chipotle and even Subway. I like the Subway version as they toss the leaves in dressing before serving. Chipotle is the best bang for your buck as you get a good portion of guacamole on top: its fat content and nutritional density keep you feeling fuller for longer.
My top tips for finding low-carb fast food options
A couple of things to keep in mind when eating fast food:
- Check the sauce: Lots of dressings and even coleslaws can and will most certainly be loaded with sugar. I recommend tasting the sauce on your tongue first, to avoid covering your salad in a sugary dressing.
- Eat fresh: Some places have their food on hold and ready-cooked. That will get you a faster experience, but the food won’t taste as good as if they cook to order. Pei Wei, Chipotle, Five Guys and In-N-Out all cook to order.
- Skip the croutons: Salads often come with croutons: don’t forget to ask the team member to skip those before adding carbs to your meal.
- Order the low-carb options: If a choice is popular, it is more likely to stay on the menu. For example, don’t forget to order the “Egg Bites” at Starbucks. They are pretty tasty.
Find your own ways to skip the carbs and come up with tasty options! Whether you choose to go with my recommendations or you have another idea you can’t wait to try, all the 11 places I visited did have options for low carbers.
On the go, feeling hungry and fast food is the only option? These situations do not need to cause anxiety. There are plenty of lower-carb fast-food options, and some of them are truly delicious and great quality.
When I grew up, my parents had a grocery store were I helped out after school. We had an amazing butcher who made sausages and liver pate, etc. We had a lady who took care of all the fresh fish and pickled herring etc. My mom was in charge of the veggies and fruits. We were grinding coffee in the store etc. I still remember when the first ever kiwi fruit came to Sweden.
I went to culinary school and graduated as a top student. This started my career as a chef. I spent many years involved in farm-to-table cooking, and had my own restaurant for 10 years. I then wrote a cookbook and began consulting the food industry.
That was also the start of a new career for me in the world of corporate. I was involved in product innovation for large food companies including the world’s biggest pizza company. I discovered low-carb cooking in 2012 after trying low carb for myself and experiencing the health benefits first hand. I have now created my own brand of low carb cooking and food innovation, Low Carb Chef.
So, here I am, to take you deeper in to my life of healthy cooking by posting tips, recipes and sharing the fundamentals of cooking. If you want to know more, please visit my website or check my Instagram Low_Carb_Chef.
A keto diet for beginners
The Low Carb Chef’s website (www.lowcarbchef.org)
Learn how to order low carb Burger King like an expert.
See 12 real-life photos of my actual low carb Burger King orders.
What To Order for Breakfast
You can order a la carte ingredients to build your own low carb breakfast or select one of Burger King’s pre-made breakfast sandwiches and ask for no bun.
Here are my favorites.
#1 Double Sausage Patty and Egg A La Carte Breakfast Platter
After ordering many bunless breakfast sandwiches on this challenge someone told me you can order the individual components cheaper. So my fourth time into Burger King, I asked the cashier if I could just get two sausage patties and two eggs on a platter. Success!
My Low Carb Burger King Double Sausage and Egg A La Carte Breakfast Platter
- Price – $2.00
- Macros – 440 calories, 5g net carbs, and 24g protein.
Simple ingredients, good flavor, and great value. You can add sliced cheese and/or bacon to this meal to increase calories.
#2 Sausage Egg and Cheese Croissan’wich (No Croissant)
If you’re not as comfortable doing la carte orders then you can order breakfast sandwiches without the bun. They offer biscuits and Croissanwiches which have the same meat, cheese, and egg ingredients, just different buns. The sausage, egg, & cheese is my favorite.
My Low Carb Burger King Sausage Egg and Cheese Bunless Breakfast Sandwich
- Price – $2.00
- Macros – 300 calories, 1g net carbs, and 16g protein.
#3 Eggnormous Burrito in a Bowl (No Hashbrowns)
This one is almost as good a value as ordering a la carte. Request their big breakfast burrito served in a bowl with no tortilla and no hash browns. Comes with two folded eggs, two slices of American cheese, two slices of bacon, shredded cheese, and one sausage patty. This is as close as it gets to a Burger King low carb breakfast bowl.
My Low Carb Burger King Eggnormous Burrito with No Tortilla and No Hashbrowns
- Price – $3.59
- Macros – 485 calories, 2g net carbs, and 31g protein.
#4 Fully Loaded Croissan’wich (No Croissant)
Burger King’s Full Loaded breakfast sandwiches come with sausage patty, two slices of bacon, one slice of ham, a folded egg & a slice of cheese. They also have their King series of breakfast sandwiches on some menus which are similar to the Fully Loaded series except they omit the ham.
My Low Carb Burger King Fully Loaded Croissanwich
- Price – $3.49
- Macros – 365 calories, 2g net carbs, and 33g protein.
The bunless Fully Loaded Croissan’wich felt like overkill but it’s fun to try as a change of pace.
#5 Bacon Egg and Cheese Croissan’wich (No Croissant)
Bacon is delicious but not super filling unless you receive several pan-fried pieces. This low carb breakfast sandwich comes with two slices of bacon, a folded egg, and sliced cheese. It tastes great, but is a little tough to cut and not very filling.
My Low Carb Burger King Bacon Egg and Cheese Croissanwich
- Price – $3.39
- Macros – 165 calories, 1g net carbs, and 11g protein.
#6 Ham Egg and Cheese Croissan’wich
Comes with sliced ham, folded egg, and a slice of cheese. Simple combination and tastes good, but the ham cools off quick so you need to eat it fast.
My Low Carb Burger King Ham Egg and Cheese Croissanwich
- Price – $3.49
- Macros – 160 calories, 2g net carbs, and 14g protein.
What To Order for Lunch & Dinner
You have several options for low carb lunches & dinners including bunless burgers, bunless grilled chicken sandwiches, and salads.
Here are my top choices.
#1 Double Whopper with Cheese (No Bun)
Delicious and snugly packed into a convenient plastic tray with a lid, it reminds me a lot of the McDonald’s Quarter Pounder. There wasn’t enough lettuce to make it a true Burger King lettuce wrap so I ate it with a fork and it was delicious. Comes with two beef patties, two slices of American cheese, lettuce, tomato, pickles, onions, and mayo. Request no ketchup to cut back on carbs.
My bunless low carb Burger King Double Whopper.
- Price – $5.49
- Macros –730 calories, 4g net carbs, and 44g protein.
#2 Cheeseburgers (No Bun)
I wasn’t expecting to rate this meal highly, but it’s simple, delicious, and affordable. Comes with a small beef patty, slice of American cheese, sliced pickles, mustard and ketchup. Probably takes two to four to fill up the average low carb adult. Save up to 4 carbs per cheeseburger by cutting the ketchup (I didn’t for this particular order).
My Low Carb Burger King Cheeseburgers
- Price per cheeseburger – $1.00
- Macros per cheeseburger –140 calories, 4g net carbs, and 10g protein.
A clever thing to do might be to order two cheeseburgers and get a packet of ketchup on the side so that you can ration the carbs while still adding a little bit of ketchup flavor to this meal.
#3 Bacon King Sandwich (No Bun)
Comes standard with two ¼ lb beef patties, about 5 or 6 slices of bacon, two slices of American cheese, ketchup and mayo. I substituted mustard for the ketchup.
My Low Carb Burger King Bacon King
- Price – $5.99
- Macros –900 calories, 3g net carbs, and 54g protein.
#4 Grilled Chicken Club Salad (No Croutons)
Comes with romaine, green leaf and radicchio lettuce, bacon pieces, shredded cheddar cheese, half-sliced tomatoes, and a choice of dressings which varies by location — so go with ranch dressing. I was impressed by this salad. The lettuce bed was deep and the chicken and bacon tasted fresh and high quality, as did the veggies.
My Low Carb Burger King Grilled Chicken Club Salad
- Price – $5.49
- Macros –490 calories, 8g net carbs, and 35g protein.
#5 Grilled Chicken Sandwich with Added Cheese and Bacon (No Bun)
Comes standard with chicken breast filet, chopped lettuce, sliced tomato, and mayo. For added calories, I purchased extra bacon and a slice of cheese. Macros below exclude the bacon and cheese.
My Low Carb Burger King Grilled Chicken Club Sandwich
- Price – $4.69
- Macros –270 calories, 1g net carbs, and 30g protein.
#6 Original Chicken Sandwich (No Bun)
This is a rare appearance by a fried chicken entree on this challenge. Most of them have too much breading to sneak in, but this one makes it. Comes with a lightly breaded white meat chicken patty (that has 9g net carbs), shredded lettuce and mayo. The fried chicken tasted freezer burned or else that might’ve ranked higher.
- Price: $4.19
- Macros: 460 calories, 9g net carbs, and 22g protein.
Low Carb Condiments, Dips, and Dressings
If you need condiments, dips, or dressings, the following are great options at Burger King because they have 4 net carbs or less ( carbs in parentheses):
It’s the same low carb menu I used to plan my own orders.
What To Avoid
In case you’re new to low carb or keto eating, I’ll start by saying that all Burger King buns, fries, hash browns, tortillas, pancakes, and desserts (cookies, shakes, cones, etc) should be avoided.
There are also some less obvious entrees and sides to avoid that I’ve listed below. They seem like they might be low carb, but aren’t.
Tempting entrees to avoid:
- Chicken Nuggets – Each little nugget has 2-3 carbs.
- Chicken Fries – 17 grams of carbs and serving size is inadequate for a meal.
- Crispy Chicken Salads – 20+ carbs due to breading on the chicken.
- Bunless Crispy Chicken Sandwiches – 20+ carbs due to breading on the chicken
- Steakhouse & Rodeo Burgers – 20+ carbs due to breading on onion rings and BBQ sauce
Tempting sides to avoid:
- Mozzarella Sticks – 24 carbs thanks to the breading.
- Onion Rings – 40+ carbs because they are heavily breaded.
Tempting sauces / condiments to avoid:
- Strawberry or Grape Jam packet (7)
- Honey Mustard Dipping Sauce (8)
- Barbecue Dipping Sauce (11)
- Breakfast Syrup (30)
Tempting salad dressings to avoid:
- Ken’s Apple Cider Vinaigrette (10)
- Ken’s Lite Honey Balsamic (14)
- KEN’S Honey Mustard Dressing (15)
I rate Burger King as low-carb friendly because you can order bunless burgers, bunless grilled chicken sandwiches, bunless Croissan’wiches, and a few different pre-made salads. I enjoyed my meals and the staff handled my low carb orders seamlessly.
- Low carb friendly – Yes
- Low carb entrees on menu – Limited. There are two salads on the menu that have fewer than 20 carbs and offer enough calories to serve as a meal (listed below in the ‘what you can order’ section).
- Low carb entrees off menu – Several. You can special request bunless burgers, bunless grilled chicken sandwiches, and bunless Croissan’wiches.
- Satiety of low carb entrees – Above average.
- Taste of low carb entrees – Above average.
- Price / value of low carb entrees – Above average.
- Ordering experience – Excellent. I was actually surprised that two times I ordered from the drive-thru, the drive-thru attendants didn’t second guess my “no bun” request. It was as if she had heard it a 1,000 times. The ordering experience was so fluid, that I double checked my orders when they handed me my bag and they got it 100% right
By now you’re probably wondering how I compare my low carb Burger King experience to my low carb McDonald’s experience. A few things I noticed from the low carb perspective:
- Burger King has mushrooms and hot dogs available if you ask.
- Burger King is a little bit better at getting your order right the first time.
- McDonald’s has better curb appeal and ambiance.
- McDonald’s entrees taste slightly better and cost a little less.
My next low carb fast food guide should be coming out soon. Get it free here:
Follow My Low Carb Fast Food Challenge
Get my specific recommendations on what to order every time you’re in a Top 30 fast food chain like McDonald’s, Subway, or Chick Fil A, etc.
I’ll also report back with final results for how this fast food experiment affects my health, well-being, and bank account. And you’ll get some simple low carb recipes and other tips from me for all the times you’re not eating in a fast food joint :).
aka “Mr. SkinnyPants”
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Wait, the McDonalds Menu Now Includes Burger Lettuce Wraps?!
Last winter, when McDonalds launched their Create Your Taste kiosk-a touchscreen in-store option where customers can mix and match buns, meats, toppings, and condiments to create whatever kind of franken-burger they fancy-we were a little wary. The last thing the world needed was a triple patty, triple bacon, and cheese-coated burger more caloric and artery-clogging than the Big Mac already is. (Want to clean up your patties at home? Try one of these 6 New Burger Twists Under 500 Calories.)
But one option seemed especially promising-you could trade the traditional bun for two huge lettuce leaves. And customers actually concocted this healthier-than-normal stack often enough for the fast food chain to take notice: A McDonald’s location in Australia announced that they will now offer burgers in a lettuce wrap on their menu full time. (Try it at home with our Wrap Sheet: Your Guide to Satisfying Green Wraps.)
Ditching the bun will save you around 150 calories, according to MyFitnessPal.com. It can also deliver more vitamins and minerals than you’d otherwise be getting. And while the lettuce burger hasn’t made it onto Mickey D menus in America yet, more than 2,000 of their U.S. locations have the Create Your Taste touch-screens where you can opt for the swap. Plus, building your own burger also allows you to beef up your stack with other fresh and nutritious toppings, like guacamole, beetroot, tomatoes, and red onions (not that we necessarily recommend all those at once). (See: Your Guide to Building the Best Burger.)
The notoriously unhealthy fast food giant is trying to clean up their menus, it seems, as mainstream culture is trying to clean up their diets. Earlier this year, McDonalds announced they will be phasing out the use of chicken raised with antibiotics over the next two years, and that they are testing the addition of kale to certain dishes on the menu. While heading to the Golden Arches may not be our first idea when hungry on the go (these 25 Healthy Grab-and-Go Lunches work though!), we’d be willing to reconsider if they keep making swaps like this.
- By Rachael Schultz
The best keto fast food choices at McDonald’s, In-N-Out, Taco Bell and more
Getty Images This story is part of New Year, New You, everything you need to develop healthy habits that will last all the way through 2020 and beyond.
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.
Lauri Patterson / E+ / Getty Images
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 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).
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.
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 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 McDonald’s options are available to suit a low carb diet when for a quick bite on the road. You’ll just need to know what to order off the menu.
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Are Low Carb McDonald’s Options Healthy?
Sometimes when you’re traveling and you don’t have many options to choose from and the kids are getting cranky, eating McDonalds will have to do. It’s a quick option when you haven’t packed enough low carb snacks.
I’m by no means suggesting that eating at any fast food restaurant is healthy. And there are reasons to limit fast food even if it’s keto friendly.
Many of the menu items are cooked in processed vegetable oil. Soybean oil is the most prevalent oil McDonalds uses. It contains a lot of omega-6 fatty acids, which contributes to inflammation in the body.
But once in a blue moon, eating a fast food keto meal won’t likely harm your health. And on those rare occasions when you find yourself with no other options but McDonalds, here’s how to stay on track with low carb…
Keto Options at McDonald’s for Breakfast
Let’s take a look at some of the McDonald’s low carb options for breakfast. I used the food chain’s handy online calculator to determine which foods you can safely eat if you’re keeping carbs low to lose weight.
There are two breakfast foods which you should avoid. These are:
- Fruit & Maple Oatmeal: It contains 62 grams of carbs (What would be left if you told the cashier to hold the fruit and oatmeal?)
- Fruit ‘N Yogurt Parfait (even removing strawberries and granola from the equation still yields 20 grams of carbs
- Hotcakes & Sausage (you can just ask for the sausage if you’re craving processed breakfast meat)
Currently, there are 12 breakfast sandwiches on the menu. I’m not going to go through all of them. But I will highlight it’s best-selling option, the iconic Egg McMuffin.
With all the ingredients in the Egg McMuffin, the sandwich contains 27 grams of net carbs. However, after removing the muffin, the sandwich has 3 grams of net carbs.
In fact, taking away the muffin or biscuit (or bagel, in the case of Bacon, Cheese and Egg Bagel Sandwich) brings the net carb total down to 3 grams. This makes the breakfast sandwiches good low carb McDonald’s options if you remove the bread.
In addition, when it comes to breakfast food, you can keep the carb count low by sticking with meat (sausage patty or bacon) and eggs.
On a side note, I was shocked to learn that the Parfait contains konjac flour. Konjac flour is a good substitute for white flour in keto desserts.
Burgers Without The Buns & High Carbs
Obviously, just as with breakfast sandwiches, you can drastically cut the carb count by removing the buns.
Let’s use as an example another iconic menu item, the quarter pounder with cheese. With the bun, there’s almost 40 grams of carbs. Don’t want a high carb burger? Of course you don’t.
But if you still want to have your burger and eat it, too, you have 3 options:
- just remove the bun
- ask for extra lettuce so you can have a skinny burger
- bring your own low carb tortilla wraps or buns
As for the first keto McDonald’s option, that’s not enjoying the full experience of having a burger. And hey, you’re only doing this once in a blue moon, right? So at least have a lettuce wrap burger.
I prefer the third option. I might not always think ahead to bring my own wraps or buns, but I think this is the most enjoyable option.
What does removing the bun do as far as the carb count? It deletes 30 grams of carbs. You’re now at only 9 grams of carbs for a quarter pounder with cheese. Want to get it down to 5 grams? Tell them to hold the ketchup.
Is the Big Mac a low carb fast food option?
A regular Big Mac contains 25 grams of protein. That’s a nice dose of protein if you’re a bodybuilder. But with the protein comes a whopping 46 grams of carbs. Ok, technically with the 3 grams of fiber the Big Mac has, it’s only 43 grams of net carbs.
Obviously, if you’re on a ketogenic diet, eating a regular Big Mac is sure to kick you out of ketosis. In fact, some people following keto try to stay as low as 12 grams a day.
But ditching that bun, like I did in my version of the Big Mac Salad, the carb count drops dramatically. Just by removing the buns brings it down to 7 carbs. Saying no to the special sauce yields 5 grams. You can shed even one more gram by holding the pickles on the keto McDonald’s option.
The good news about McD’s beef patties are that they use 100% pure USDA-inspected beef patties with no fillers and no extenders. However, the meat isn’t 100% grass-fed organic as that would significantly increase the cost.
And if you’re curious how the American cheese looks so yellow on its burgers, yes, color is added (along with soy lecithin and other additives.) But hey, you gotta pick your battles, right?
McDonald’s Keto Menu: Salads
If you’re not looking for a gourmet meal and don’t mind keeping it bland, you can always order a few side salads. A side salad here contains:
- romaine lettuce (and/or up to 5 different kinds of lettuce)
- baby spinach
- baby kale,
- grape tomatoes
Side salads only contain 3 grams of net carbs. If you’re looking to stick to 12 grams, you could still order a few side salads. Remove the grape tomatoes and it’s only 2 grams of carbs per side salad!
If it’s the Southwest Grilled Chicken Salad you prefer, there are 37 grams of protein (mostly of course from the chicken). But if you order off the menu as is, there’s 27 grams carbs. However, remove the tortilla strips 22 grams carbs. Ditch the lime glaze dressing and you’re now down to 15 carbs.
(Interestingly, the chicken is grilled with clarified butter, which is on my best keto foods for fat burning list.)
A healthier low carb McDonald’s option is the Bacon Ranch Grilled Chicken Salad. It contains only 9 grams of carbs. Remove the tomatoes and there’s only 7 grams of carbs. This one is my favorite low carb McDonald’s meal option.
And make sure you don’t add the Ranch Dressing! It has 11 grams of carbs and contains ingredients you want to avoid like corn syrup and sugar.
Is Crispy Chicken Low Carb at McDonald’s?
It doesn’t matter what kind of chicken sandwich you have. Remove the bun and the carb count plummets. However, if you’re closely monitoring net carbs, the crispy chicken contains more carbs.
The buttermilk crispy chicken sandwich contain 18 net carbs and the buttermilk chicken tenders contains 13 total carbs. Avoid the chicken nuggets too as the breading isn’t a good choice for a keto meal plan.
Your best bet is to go with the artisan grilled chicken sandwich. With no bun it contains zero carbs! If you’re craving something more flavorful and don’t mind a little more carbos, the pico guacamole grilled chicken contains only 6 net carbs.
Fast Food Low Carb Drinks and Sides
Obviously, the healthiest thing to drink is water. But if you must have something else, you can order unsweetened iced tea. These two are the bes keto McDonald’s options.
And if you are in the mood for a healthy snack, most Mickey D’s have apple slices and mandarin oranges (Cuties). But there is natural fruit sugar in those choices so they aren’t the best low carb foods.
In conclusion, when your dining options are limited and fast food is the only way to curb your hunger, you can make it low carb by:
- removing the bun, biscuit or bread
- ordering with no ketchup
- not using the salad dressing (bring your own bottle of olive oil in the car)
- removing croutons and tomatoes from salads
- no matter how hard, avoid french fries and shakes
- only drink water or unsweetened iced tea
Want more insights on what to eat at these restaurant chains? Check out the Keto Fast Food Survival Guide by Mr. Skinnypants.
How do you stick to low carb diets when you’re on the go and fast food is the only option? Leave a comment.
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First Published: November 8, 2018… Last Updated: August 1, 2019
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.
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
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
May 31, 201802:11
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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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.
- Skip on the full-sugar soft drinks (we’re partial to Diet Coke, personally).
- Watch out for “butter” that’s really margarine.
- With salads, when in doubt, use olive oil as dressing and add avocado for healthy fat.
- 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.
- If choosing a side, play it safe with low-carb veggies like cauliflower, asparagus, or mushrooms.
- Check salads for croutons.
- Ask for any breaded items (from appetizer to filet) to be grilled instead.
- Avoid all bread — yes, even the free stuff before the meal. Sandwiches should be bunless or be wrapped in lettuce.
- 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.
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
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.
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!
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.
Kentucky Fried Chicken
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.
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
- 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.
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- Keto In N Out– Find out how to order “protein style” or order a few Flying Dutchmans, which are just beef patties with cheese.
- Popeyes – Opt for Blackened Chicken tenders instead of the crispy tender and pair them with a side of green beans.
- 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.
- 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.
- 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.
- 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.
Best Keto & Low Carb Fast Food Options on the Go
Low Carb Fast Food Choices
One of my favorite things about the keto diet is that I can generally find a low carb fast food option almost anywhere I go.
While it might not be an ideal choice, it sure does make the lifestyle more flexible and livable.
Who knew that I could maintain my weight loss and still enjoy fast food?
KFC (or Kentucky Fried Chicken) is a fast food chicken joint you wouldn’t imagine having many low carb choices at, but you can totally make it work.
For a quick meal, I like to get the grilled chicken thigh, breast and drumstick + a side of green beans.
The nutrition information for this keto fast food meal comes out to:
- 465 calories
- 20g fat
- 4g carbs
- 2g fiber
- 46g protein
If you’re looking for something to dip, try some ranch dressing or hot sauce. Or if you’re like me, both. Not too bad for KFC, huh?
Before you go out to eat, check the full list of the keto fast food options at KFC for full nutrition information.
While I’m not a west coast native, I did have the pleasure of giving In-N-Out Burger a shot recently. It’s clear to me that they don’t disappoint when it comes to making low carb fast food choices.
While a regular burger wrapped in lettuce may suffice, there is a secret menu item that is bunless and delicious — A Flying Dutchman.
The Flying Dutchman is very simple — just two slices of American cheese melted between two delicious, juicy patties.
For this version of the sandwich, the nutrition comes out:
- 380 calories
- 28g fat
- 2g carbs
- 30g protein
Order their signature spread and onions on the side if you like toppings. They’re a yummy addition, but be conscious of the carb counts if you’re following the Keto diet.
Another chicken place! Unfortunately you won’t be enjoying any of the delicious sandwiches or waffle fries. The grilled nuggets however, make a decent low carb option in a pinch.
For a 12 pc Grilled Chicken Nuggets + 2x Zesty Buffalo Sauce, you’re looking at:
- 310 calories
- 14g fat
- 8g carbs
- 38g protein
Find More: Low Carb Options at Chick-fil-A
I really like grabbing Chipotle when I need my Mexican food fix. Look through the nutritional information, customize your order online and find your ideal low carb fast food meal.
An easy option is the Steak Burrito Bowl with no rice or beans + tomato salsa + sour cream + cheese + lettuce + guacamole.
The nutrition information for this customized steak burrito bowl comes out to:
- 635 calories
- 45g fat
- 15g carbs
- 9g fiber
- 32g protein
Chipotle is a great choice that is fresh and flavorful when you want to eat fast food!
If Burger King is more your style, no problem! Most of the sandwiches are low carb without the bun, whether you go for breakfast or lunch/dinner. Just be cautious of certain sauces and toppings.
For something quick and simple, I usually grab: 2x Double Cheeseburgers, plain with no bun.
- 500 calories
- 38g fat
- 2g carbs
- 38g protein
A quick trip through the drive-thru and you can have a tasty dinner that will satisfy any meal plan.
If you’re feeling saucy, you can ask for some mayonnaise or mustard to dip!
For an option in the morning, try ordering two breakfast sandwiches without the bread. Look for BOGO deals to make this more affordable.
An easy option is 2x Sausage, Egg and Cheese Croissanwiches without the croissants.
- 560 calories
- 48g fat
- 2g carbs
- 28g protein
Want to try something different? You can find additional low carb fast food options at Burger King on the dining out page.
McDonald’s can be delicious and affordable when it comes to low carb fast food options.
You can pick from a few of the dollar menu burgers, breakfast or opt for one of the premium sandwiches — no bun, of course.
I like to get the Pico Guacamole Grilled Chicken Sandwich, no bun.
This low carb fast food meal comes out to:
- 330 calories
- 18g fat
- 9g carbs
- 2g fiber
- 34g protein
In the mood for a McDonald’s burger, instead?
Ordering low carb from Taco Bell can be a little daunting. Not all items are very easy to customize, but fortunately there are Power Bowls!
I like to get the Chicken Power Bowl, extra chicken, no rice or beans:
- 290 calories
- 17g fat
- 7g carbs
- 2g fiber
- 29g protein
You can do it up how you like — I usually dress mine with a few packets of hot sauce and go to town.
One of my guilty pleasures is liquid cheddar cheese, and Arby’s delivers in that department.
I like to get a Bacon Beef ‘n Cheddar, no bun, no red ranch. It comes out to:
- 250 calories
- 17g fat
- 4g carbs
- 21g protein
Sometimes they will have a promotion on these and you can pick up two for the price of one.
How about a salad instead? No problem.
If you haven’t discovered it yet, Dunkin Donuts offers unsweetened, sugar-free flavor shots in a variety of flavors. I like to get the french vanilla and mix it with my favorite vanilla stevia drops.
As far as a full meal goes, stick to the breakfast sandwiches without the bread.
My typical order is a Sausage, Egg & Cheese Croissant, no croissant + a large iced coffee with cream and a french vanilla flavor shot.
The nutrition breakdown comes out to:
- 500 calories
- 44g fat
- 9g carbs
- 19g protein
This is another instance where you should check for BOGO deals — my Dunkin Donuts almost always has a two for one breakfast sandwich special.
Wendy’s is one of my favorite spots for low carb fast food. The moment I feel deprived on the ketogenic diet in the slightest bit, I remind myself that I could totally go pickup a bunless Baconator if I wanted.
And usually, that’s enough to satisfy my fast food craving.
For a Double Baconator, no ketchup, no bun:
- 760 calories
- 60g fat
- 2g carbs
- 53g protein
Full Nutrition: Fast Food at Wendy’s
Jimmy John’s offers all of their sandwiches in the form of a lettuce wrap, called an Unwich.
Let me tell you, it totally satisfies the sandwich urge you may have since ditching bread.
- 560 calories
- 44g fat
- 9g carbs
- 1g fiber
- 33g protein
They also offer pickles as a side if you’d like something crunchy to accompany your Unwich.
Ordering low carb at Starbucks used to give me a lot of anxiety. I was never sure exactly what to order.
Now that I know the basics, I’m prepared for when I find myself needing a coffee on the go.
I like to get a Grande Cold Brew + 2 tbsp of heavy whipping cream + 2 pumps of sugar-free vanilla syrup.
This low carb iced coffee comes out to:
- 105 calories
- 12g fat
- 1g carbs
- <1g protein
I like to order the heavy whipping cream on the side as they tend to overestimate and put a ton in.
Sugar-free Cinnamon Dolce syrup is also available in place of the vanilla.
If you’re after a food option, Starbucks tends to have Moon Cheese and a salami/cheese available for sale.
With some spare carbs in your daily budget, you can also order the Bacon & Gruyere Sous Vide Egg Bites.
These egg bites are airy and delicious. An order comes out to:
- 310 calories
- 22g fat
- 9g carbs
- 19g protein
Who knew low carb fast food could include such ingredients?
At first glance, you’re probably thinking that you can’t possibly have anything low carb at Popeye’s.
Obviously, you will have to avoid the biscuits and fried chicken. However, there’s an item that will make the trip to Popeye’s totally worth it.
What I usually pick up is a 5 piece blackened tenders + a regular side of green beans.
The nutrition comes out to:
- 335 calories
- 5g fat
- 10g carbs
- 2g fiber
- 46g protein
The tenders are fried in a blackening seasoning instead of a breading. Perfect for keeping the carbs low and the flavor up!
You can add a side of the delicious Blackened Ranch for 2 more carbs. It’s worth it.
For a full nutrition list of Popeye’s items, check out their website.
Five Guys is an all-time favorite of all fast food restaurants. It’s almost as if it were made for low carbers!
- You can order a customized burger to your liking — in a lettuce wrap or without the bun.
- You can enjoy all of the free peanuts you’d like while you wait for your order.
- There are lots of low carb toppings
My usual order is a Bacon Cheeseburger Bowl, no bun, with extra bacon + extra cheese + mushrooms + jalapenos:
- 818 calories
- 66g fat
- 1g carbs
- 32g protein
Wanna learn how to get FREE bacon at Five Guys?
What are you favorite low carb fast food meals? Comment below!