Finding keto fast-food restaurant options that fit into your diet can be challenging, especially when following a strict meal plan like the ketogenic diet.
The keto diet is high in fat, low in carbs, and moderate in protein.
While most fast foods are high in carbs, there are some keto-friendly options available when on-the-go.
Keto-friendly Restaurant and Fast Food Options
Below are several fast-food options that you can enjoy on a low-carb, ketogenic diet.
1. Egg-based Breakfasts
Choosing a keto breakfast option at a fast-food restaurant doesn’t have to be difficult.
Most fast-food establishments serve eggs, which are a perfect food for those following a ketogenic diet.
Although many egg dishes are served with bread or hash browns, it’s easy to make your order keto-friendly.
The following breakfast options are perfect choices for people following a keto diet:
- Burger King Ultimate Breakfast Platter without pancakes, hash browns, or biscuit: 340 calories, 29 grams of fat, 1 gram of carbs, and 16 grams of protein.
- McDonald’s Bacon, Egg and Cheese Biscuit without the biscuit: 190 calories, 13 grams of fat, 4 grams of carbs, and 14 grams of protein.
- McDonald’s Big Breakfast without the biscuit or hash browns: 340 calories, 29 grams of fat, 2 grams of carbs, and 19 grams of protein.
- Panera Bread Power Breakfast Bowl with steak, two eggs, avocado, and tomato: 230 calories, 15 grams of fat, 5 grams of carbs, and 20 grams of protein.
Tip: Be sure to skip the high-carb sides like toast, hash browns, or pancakes.
2. Burger with No Bun
Usually, most hamburger meals from restaurants are high in carbs due to their buns.
For a low-carb version of a fast-food burger meal, skip the bun and any toppings that could be high in carbs.
So, a few high-carb toppings include honey mustard sauce, ketchup, teriyaki sauce, and breaded onions.
Also, substitute the above toppings with mayo, salsa, avocado, mustard, lettuce, ranch dressing, onions, or a slice of tomato to decrease carbs and add extra fat to your meal.
Here are some examples of keto-friendly burger options:
- Five Guys Bacon Cheeseburger (no bun): 370 calories, 30 grams of fat, 0 grams of carbs and 24 grams of protein.
- Hardees ⅓ lb Thickburger with cheese and bacon (no bun): 430 calories, 36 grams of fat, 0 grams of carbs and 21 grams of protein.
- McDonald’s Double Cheeseburger (no bun): 270 calories, 20 grams of fat, 4 grams of carbs and 20 grams of protein.
- Sonic Double Bacon Cheeseburger (no bun): 638 calories, 49 grams of fat, 3 grams of carbs and 40 grams of protein.
- Wendy’s Double Stack Cheeseburger (no bun): 260 calories, 20 grams of fat, 1 gram of carbs and 20 grams of protein.
3. Lettuce wrapped Burger
Because of patrons wanting to eat healthier, restaurants have started to take notice.
And, this has led to more keto-friendly menu options like lettuce-wrapped burgers, which are perfect for people following low-carb diets.
The following lettuce-wrapped burgers are available on fast-food menus:
- Carl’s Jr. Lettuce-Wrapped Thickburger: 420 calories, 33 grams of fat, 8 grams of carbs, and 25 grams of protein.
- Five Guys Bacon Cheeseburger in a lettuce wrap and with mayo: 394 calories, 34 grams of fat, less than 1 gram of carbs, and 20 grams of protein.
- Hardees ⅓ lb Low-Carb Thickburger: 470 calories, 36 grams of fat, 9 grams of carbs, and 22 grams of protein.
- In-n-Out Burger “Protein Style” Cheeseburger with onion: 330 calories, 25 grams of fat, 11 grams of carbs, and 18 grams of protein.
4. Chicken Sandwich with No Bun
Ordering a grilled chicken sandwich (not fried) without the bun and adding high-fat toppings is a nutritious and satisfying way to stay low-carb.
As you may know, most fast-food restaurants serve food this way if you ask.
So, here are a few ways to make a keto, high-fat chicken meal when on-the-go:
- Burger King Grilled Chicken Sandwich with extra mayo and no bun: 350 calories, 25 grams of fat, 2 grams of carbs, and 30 grams of protein.
- Chick-fil-A Grilled Chicken Nuggets dipped in 2 servings of ranch avocado dressing: 420 calories, 18 grams of fat, 3 grams of carbs, and 25 grams of protein.
- McDonald’s Pico Guacamole Sandwich without the bun: 330 calories, 18 grams of fat, 9 grams of carbs, and 34 grams of protein.
- Wendy’s Grilled Chicken Sandwich with extra mayo and no bun: 286 calories, 16 grams of fat, 5 grams of carbs, and 29 grams of protein.
Tip: Be sure to avoid items marinated in any sweet sauces.
5. Burrito Bowls
The keto diet is very low in carbs, so skipping burrito shells and wraps at a Mexican restaurant is a must.
However, you can still build a delicious burrito bowl without the added carbs.
First, start with a bowl of low-carb leafy greens, then add your choice of protein and fat.
Also, be sure to avoid high-carb toppings like tortilla chips, beans, sweet dressings, or corn.
Alternatively, add options like sliced avocado, sautéed veggies, guacamole, sour cream, salsa, onions, and fresh herbs.
Here are a few burrito bowl options for a low-carb diet:
- Chipotle Chicken Burrito Bowl with cheese, guacamole and romaine lettuce (no rice or beans): 525 calories, 37 grams of fat, 10 grams of carbs and 40 grams of protein.
- Chipotle Steak Burrito Bowl with lettuce, salsa, sour cream and cheese (no rice or beans): 400 calories, 23 grams of fat, 6 grams of carbs and 29 grams of protein.
- Moe’s Southwestern Grill Burrito Bowl with pork carnitas, grilled peppers, sour cream, cheese and guacamole (no rice or beans): 394 calories, 30 grams of fat, 12 grams of carbs and 30 grams of protein
- Taco Bell Cantina Power Steak Bowl with extra guacamole (no rice or beans): 310 calories, 23 grams of fat, 8 grams of carbs and 20 grams of protein.
Salads at fast-food restaurants can be higher in carbs than people think.
And, this is mainly due to their dressings, marinades, and fresh or dried fruit.
So, avoid sweet dressings, fruits, croutons, and other high-carb ingredients.
The following are several salad options that will work on a ketogenic diet:
- Arby’s Roast Turkey Farmhouse Salad with buttermilk ranch dressing: 440 calories, 35 grams of fat, 10 grams of carbs, and 22 grams of protein.
- Chipotle Salad Bowl with steak, romaine, cheese, sour cream, and salsa: 405 calories, 23 grams of fat, 7 grams of carbs, and 30 grams of protein.
- McDonald’s Bacon Ranch Grilled Chicken Salad with guacamole: 380 calories, 19 grams of fat, 10 grams of carbs, and 42 grams of protein.
- Moe’s Taco Salad with adobo chicken, fresh jalapenos, cheddar cheese, and guacamole: 325 calories, 23 grams of fat, 9 grams of carbs, and 28 grams of protein.
Tip: To lessen your carb counts, stick with dressings like ranch, or oil and vinegar.
7. Keto-friendly Drinks
Most beverages served in fast food restaurants tend to be high in sugar.
This includes milkshakes, sweet tea, root beer, and carbonated sodas.
Fortunately, there are many fast-food beverages that fit into a keto diet.
Of course, there’s water, but here are a few more options:
- Black iced coffee
- Coffee with cream
- Diet soda
- Hot tea with lemon juice
- Unsweetened iced tea
Tip: Always keep a no-calorie sweetener on hand in your car or purse for when you want to sweeten your beverage.
8. Other Keto-friendly Options
One of the big issues with eating out on keto, is needing to eliminate bread from your meal.
Likewise, many restaurants offer “Unwiches” which are sandwich fillings without the bread.
Or, you could order the sandwich that you like and just take-off the bread.
Similarly, Jimmy John’s, a fast-food restaurant, currently offers many tasty unwich options – see below.
- The Big Italian (salami, ham, provolone, pork, lettuce, tomato, onion, mayo, oil, and vinegar): 560 calories, 44 grams of fat, 9 grams of carbs, and 33 grams of protein.
- The J.J. Gargantuan (salami, pork, roast beef, turkey, ham, and provolone): 710 calories, 47 grams of fat, 10 grams of carbs, and 63 grams of protein.
- The J.J. BLT (bacon, lettuce, tomato, and mayo): 290 calories, 26 grams of fat, 3 grams of carbs, and 9 grams of protein.
- Slim 3 (tuna salad): 270 calories, 22 grams of fat, 5 grams of carbs, and 11 grams of protein.
9. Keep Keto Snacks Handy for On-the-Go
One way to tide you over when you are out shopping is to keep keto-approved snacks on hand.
And, many convenience stores carry a wide selection of low-carb foods if you forget.
Below, on-the-go snacks for a ketogenic diet include:
- Beef jerky
- Hard-boiled eggs
- Peanut butter packets
- Pork rinds
- String cheese
- Sunflower seeds
- Tuna packets
Additionally, buying a cooler to keep in your car can make it easier to haul keto diet snacks, including hard-boiled eggs, low-carb veggies, and cheese.
10. A KetoKrate Monthly Subscription Box
Another great option for having low-carb snacks readily available so you don’t cheat is to order a monthly keto box like KetoKrate.
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