For individuals adhering to a low-carb lifestyle, the convenience of fast food might seem like a distant dream. However, with a few smart choices and customizations, it's entirely possible to navigate the drive-thru and enjoy a satisfying meal without compromising your dietary goals. Registered dietitians emphasize that many restaurants are willing to accommodate simple swaps, even if they aren't explicitly listed on the menu. Opting for lettuce wraps, veggie bowls, or downsizing portions can help balance your meal with fiber, promoting satiety. It's crucial to be mindful of hidden sugars in sauces, dressings, and breaded proteins, as well as the obvious carb sources like bread, potatoes, and sugary drinks.
Smart Swaps and Customizations
One of the easiest ways to reduce carbs in fast food is by making simple swaps. Bridget Wood, RD, LD, CDCES, suggests choosing a lettuce wrap or a veggie bowl to balance your meal with fiber. If you're not ready to completely ditch the fries or bun, try downsizing your portion and pairing it with a side salad. Many fast-food chains offer customizable options, so you can easily turn your favorite order into a meal that fits your low-carb eating plan.
Low-Carb Fast Food Options
Here's a breakdown of some of the best low-carb options available at popular fast-food chains:
Burgers and Sandwiches:
- In-N-Out Protein-Style Burger or Cheeseburger: Order your burger "protein-style" to swap the bun for lettuce, reducing the carb count significantly. This simple swap brings the carbs from 40 grams down to 11 grams. The protein content ranges from 16 to 34 grams.
- Five Guys Bunless Burgers: Order your favorite cheeseburger bunless to save nearly 40 grams of carbs. Top your lettuce-wrapped burger with low-carb veggies.
- McDonald's: You can order any breakfast sandwich without the bun.
- Wendy’s Double Stack: A bunless Double Stack clocks in at 260 calories, 20g fat, 1g carbs and 20g protein.
- KFC Grilled Chicken Sandwich (no bun): KFC will serve their grilled chicken sandwiches without the bun.
- Jimmy John's Unwich: Swap the bread for lettuce. All Unwiches clock in at 24 grams of carbs or below, with the Slim 2 having less than one gram. The majority of JJ's Unwiches are under 10 grams of carbs.
- Subway Protein Bowls: Also called the "No Bready Bowls", Subway’s Protein Bowls let you turn your favorite footlong into a low-carb lunch. The grilled chicken bowl has 200 calories and only 9 grams of carbs. If you're looking for a keto-friendly option, go for the tuna, which is higher in fat with 550 calories, 8gr carbs, and 47gr fat.
- Arby’s: Any of Arby's options, including brisket, steak, ham, chicken, and turkey, can be ordered without the bread.
Bowls and Salads:
- Chipotle Wholesome Bowl: This lifestyle bowl includes a supergreens lettuce blend, chicken, fajita veggies, tomato salsa, and guacamole, totaling only 18 grams of carbs. You can also build your own salad bowl with protein, fajita veggies, cheese, guacamole, and sour cream. If you don't want to skip the rice and beans completely, get them on the side to control your portions.
- Chipotle Keto Salad Bowl: This bowl uses a base of supergreens instead of beans, rice, or a tortilla. With the standard ingredients, the Keto Salad Bowl contains 17g of total carbohydrates.
- Taco Bell Cantina Chicken Bowl: Features tender grilled chicken paired with crisp lettuce, guacamole, reduced-fat sour cream, shredded cheese, and pico de gallo. Hold the rice and beans to cut back on carbohydrates. The result is a bowl packed with 20 grams of protein, just 280 calories, and 10 grams of carbs.
- El Pollo Loco Double Protein Avocado Pollo Fit Bowl (as a salad): This option contains about 9g net carbs.
- Arby’s Roast Chicken Salad: At 250 calories, 14g fat, 8g carbs, and 25g protein, you’ll stay on track while getting plenty of veggies.
- Wendy’s Parmesan Caesar Chicken Salad: The classic combo of romaine lettuce, grilled chicken, crunchy Parmesan croutons, and creamy Caesar dressing is satisfying and will run you just 530 calories and 15gr of carbs (with the dressing).
- Jack in the Box Chicken Club Salad: Opt for the grilled chicken strips instead of the crispy chicken to save on carbs from the breading. Your total will be 9gr of carbs and just 200 calories.
Pizza:
- Blaze Pizza Keto Crust Pizza: Opt for the keto crust instead of the original crust to reduce carbs from 15 to 4 grams per slice (for a 4-cheese pizza). A cauliflower crust option is also available, although it's not quite as carb-friendly.
Chicken:
- McDonald's Chicken McNuggets: A 4-piece order contains only 10 grams of carbs, 170 calories, and 9 grams of protein.
- KFC Grilled Chicken: Each piece contains 0g of carbs.
- Chick-fil-A Grilled Nuggets: A 12-piece serving contains just 2g of carbs. Pair them with a side of the Kale Crunch salad and a low-carb dipping sauce like the Zesty Buffalo.
- Buffalo Wild Wings Original Buffalo Wings: Traditional style Original Buffalo wings contain 2g of total carbs per 6-wing serving. Avoid sweet sauces like teriyaki, honey mustard, honey garlic, maple, mango, or barbecue.
Breakfast:
- Starbucks Egg Bites: The Bacon & Gruyere, Egg White & Roasted Red Pepper, and Kale & Mushroom bites have just 9 to 11 grams of carbs per serving and range from 12 to 19 grams of protein.
- Hardee’s Low Carb Breakfast Bowl: This bowl features eggs, sausage, cheese, and bacon for a protein-packed start to your day at 660 calories, 52g fat, 10g carbs, and 38g protein.
- McDonald’s Egg McMuffin or Sausage McMuffin (no bun): Ditching the bun eliminates unnecessary carbs while keeping all the delicious toppings and flavors you love.
Tacos:
- Taco Bell Nacho Cheese Doritos Locos Taco: With only 12 carbs per taco, this option is filled with seasoned beef, iceberg lettuce, tomatoes, low-fat sour cream, and cheddar cheese.
Snack Options
- Hard-boiled eggs: Contain under 1g carbohydrates per large egg.
- String cheese: Contains about 1g carbs per 24g stick.
- Nut butter packets: Each Justin’s Classic almond butter packet contains 5g total carbs, with 3g coming from dietary fiber.
- Jerky: Be aware of any added ingredients used in the seasonings.
- Nuts and seeds: Such as macadamias, walnuts, hazelnuts, almonds, peanuts, sunflower, or pumpkin seeds.
- Pork rinds
- Keto-friendly chips: Made from cheese, nuts, or meat.
- Tuna snacks: Without the crackers.
Drink Options
- Coffee or tea with half-and-half: Half-and-half creamer contains about 1.3 carbs per fluid ounce.
- Tea with lemon: Hot black or green tea is simply tea leaves and water, so it contains no carbohydrates on its own.
- Carbonated water: Adding citrus fruits such as lemon or lime to the water can help provide some extra flavor.
- Diet soda: Most diet sodas have low or no sugar.
General Tips for Low-Carb Fast Food Dining
- Skip the bun, wrap, tortilla, rice, and beans: These are the biggest sources of carbs in most fast food meals.
- Opt for grilled or baked options: Avoid fried foods, which are often breaded and higher in carbs.
- Choose low-carb toppings: Load up on grilled veggies, cheese, guacamole, and sour cream.
- Be mindful of sauces and dressings: Many sauces and dressings are high in sugar and carbs. Opt for oil and vinegar, or use a small amount of a low-carb option.
- Read nutrition information carefully: Pay attention to serving sizes and carb counts.
- Don't be afraid to ask for modifications: Most fast food restaurants are willing to customize your order to meet your needs.
The Importance of a Balanced Low-Carb Diet
While these fast food options can help you stay on track with your low-carb diet, it's important to remember that a healthy diet is about more than just limiting carbs. Make sure you're also getting enough protein, healthy fats, and essential nutrients from whole foods. When possible, prepare most of your meals at home using fresh, whole foods. This will give you more control over the ingredients and nutritional content of your meals.
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