Embarking on a ketogenic diet doesn't mean you have to forgo the convenience of fast food entirely. While Dairy Queen may not be the first place that comes to mind when you think of low-carb dining, it's entirely possible to navigate the menu and create a satisfying keto-friendly meal. This guide will provide you with the knowledge and strategies to make informed choices and enjoy a guilt-free experience at Dairy Queen.
Introduction: Keto and Fast Food - A Balancing Act
It's crucial to remember that a ketogenic diet is most effective when you have control over your ingredients and preparation methods, typically achieved through home cooking. However, life sometimes demands quick and convenient options. This guide aims to equip you with the tools to make the best possible choices when fast food is your only option, focusing specifically on Dairy Queen's offerings.
General Strategies for Keto Dining at Dairy Queen
Before diving into specific menu items, let's establish some fundamental principles for ordering keto at Dairy Queen:
Avoid Combos: Combos often include items high in carbs, such as fries and sugary drinks. Order a la carte to maintain better control over your intake. Steer clear of all the ice creams, sweets, slushies, soft drinks, cakes and foods that fall into the dessert category.
Bunless is Best: The most effective way to reduce carbs is to skip the bun on burgers and sandwiches. Make sure to specifically ask for a bunless burger and skip on the ketchup as well.
Read also: Kidney Health and Diet
Sauce Selection Matters: Be mindful of sauces, as many contain hidden sugars. Opt for low-carb choices like mustard, mayonnaise, or ranch dressing.
Embrace Customization: Don't hesitate to ask for modifications to your order. Request extra lettuce, tomato, or avocado to add volume and healthy fats to your meal. Most fast food restaurants will allow you to get meals in a bowl or protein style for your low carb diet. When ordering keto food at Taco Bell, just ask for no shell and in a bowl instead.
Side Salad Savvy: A side salad can be a great way to add fiber and nutrients to your meal. Be sure to choose a low-carb dressing option.
Keto-Friendly Menu Choices at Dairy Queen
Here's a breakdown of specific menu items at Dairy Queen that can be adapted for a ketogenic diet:
Burgers (Bunless, No Ketchup)
The cornerstone of a keto-friendly meal at Dairy Queen is a burger without the bun and ketchup. Here are some options:
Read also: Diet Plan: No Sugar, Carbs, Dairy
Cheese GrillBurger (no bun, no ketchup): This classic burger consists of a juicy beef patty and cheese. By removing the bun and ketchup, you can enjoy the flavors without the added carbs. The protein-packed beef will keep you feeling full for extended periods compared to carbs or fats. Adding cheese as a topping brings healthy fats that satiate cravings and maintain ketosis - when your body burns fat instead of glucose for energy.
Bacon Cheese GrillBurger (no bun, no ketchup): Elevate the Cheese GrillBurger with the addition of crispy bacon. This adds flavor and healthy fats to keep you satisfied.
Flamethrower GrillBurger (no bun): If you enjoy a spicy kick, the Flamethrower GrillBurger can be a good choice. It features a beef patty, jalapeno bacon, pepper jack cheese, crispy onion rings, and spicy mayo. Remember that this burger only contains 4 grams of net carbs.
Mushroom Swiss GrillBurger (no bun): The combination of mushrooms and Swiss cheese creates an explosion of flavors. Mushrooms are packed with antioxidants and anti-inflammatory benefits, making them a great choice for any meal. And as for Swiss cheese, it’s an excellent source of protein and calcium. Removing the bun from your burger order removes unnecessary carbs from your meal which can interfere with staying in ketosis.
Ultimate GrillBurger (no bun, no sauce): This burger features a premium beef patty, lettuce, tomatoes, pickles, onions, and cheese. Stripping away that pesky bun and sauce, this little number only carries a negligible amount of carbs.
Read also: Delicious Keto Meals
1/3 Double with Cheese (no bun, no ketchup): For a heartier option, the 1/3 Double with Cheese offers two beef patties and cheese. Eliminating those unwanted buns and condiments brings down the carb count to just around 2g!
Grilled Chicken
- Grilled Chicken Sandwich (no bun): A simple grilled chicken sandwich can be a good source of protein. Order it without the bun and add your own low-carb condiments. Here you’ll get a seasoned grilled chicken fillet with lettuce, tomato and mayo.
Salads
Dairy Queen offers a few salad options that can be keto-friendly with some modifications:
Rotisserie-style Chicken Bites Salad Bowl: This salad features rotisserie-style chicken bites and fresh greens. Ensure that any dressing is low-carb.
Grilled Chicken BLT Salad: This salad combines grilled chicken, bacon, lettuce, and tomato. Choose a keto-friendly dressing like ranch or mayonnaise.
*Fresh lettuce, diced tomatoes, shredded carrots and cabbage.
Other Options and Considerations
Hot Dogs and Chili Dogs: Dairy Queen also offers a hot dog and chili dog, but we recommend staying away from these as the meat is highly processed and full of preservatives. Bacon is also highly processed. You can get better cuts of hot dog meat and bacon at the grocery store that don’t contain added preservatives, nitrates, or sugar.
Side Salad: This is a simple side salad. Fresh lettuce, diced tomatoes, shredded carrots and cabbage. Pick a low carb dressing on the side as well.
Breakfast Menu: You’re not going to want to hear this…but Dairy Queen has a breakfast menu where you’ll find most of the lower carb offerings.
Foods to Avoid at Dairy Queen
To maintain ketosis, steer clear of the following items:
Buns and Bread: All buns, bread, and tortillas are high in carbs.
Sugary Drinks: Sodas, juices, and sweetened beverages are loaded with sugar.
Desserts: Ice cream, Blizzards, cakes, and other desserts are off-limits due to their high sugar content.
French Fries and Onion Rings: These are high in carbohydrates.
Ketchup and BBQ Sauce: These condiments are typically high in sugar.
DQ Fudge Bar, DQ Sandwich, Blizzard Treats, MooLatté drinks
Tips for Staying Keto on the Go
Plan Ahead: Before heading to Dairy Queen, review the menu online and identify potential keto-friendly options.
Read Nutrition Information: If available, check the nutrition information for menu items to make informed choices.
Ask Questions: Don't hesitate to ask the staff about ingredients and preparation methods.
Pack Your Own Snacks: If you're concerned about limited options, bring your own keto-friendly snacks to supplement your meal.