For individuals adhering to a ketogenic diet, navigating the world of fast food can present a challenge. The keto diet, characterized by its low-carb, high-fat approach, necessitates careful consideration of macronutrient intake. While fast food establishments are often associated with high-carb meals, numerous options and modifications can align with a keto lifestyle. This guide explores a variety of keto-friendly choices available at popular drive-thrus, offering practical strategies for maintaining ketosis while on the go.
Understanding the Keto Diet
The ketogenic diet is a dietary approach that emphasizes drastically reducing carbohydrate intake while increasing fat consumption. This metabolic shift induces a state known as ketosis, where the body begins to utilize fat as its primary energy source instead of carbohydrates. A well-executed keto diet can lead to significant lifestyle changes and may assist in weight loss and health management.
General Strategies for Keto Fast Food
Before diving into specific restaurant recommendations, it's crucial to understand general strategies for making keto-friendly choices at any fast food establishment.
- Skip the Buns, Tortillas, Rice, and Fries: These items are typically high in carbohydrates and should be avoided.
- Opt for Bunless or Lettuce-Wrapped Options: Many restaurants offer burgers and sandwiches without the bun or wrapped in lettuce.
- Customize Your Order: Don't hesitate to ask for modifications, such as extra cheese, bacon, or avocado.
- Choose Low-Carb Condiments: Avoid sugary sauces like ketchup, honey mustard, and teriyaki. Instead, opt for mustard, mayonnaise, or ranch dressing (in moderation).
- Select Sugar-Free Beverages: Stick to water, unsweetened tea, black coffee, or diet soda.
- Prioritize Protein and Healthy Fats: Focus on meals rich in protein and healthy fats to promote satiety.
- Utilize Online Nutrition Calculators: Many fast food chains offer online nutrition calculators to help you determine the carb content of your meal.
Keto-Friendly Fast Food Restaurants
McDonald's
While McDonald's is known for its burgers and breakfast sandwiches, keto-friendly options are available with a few modifications. The key is to go bunless and skip the french fries. For breakfast, order an Egg McMuffin or Sausage McMuffin without the English muffin. Ketchup should be avoided due to its high sugar content; mustard, mayo, and ranch dressing are generally acceptable.
Burger King
Similar to McDonald's, Burger King allows you to enjoy many of their burgers by skipping the bun. You can make any Whopper keto by skipping the bun and ketchup. For a more indulgent option, consider a Bacon King without the bun. Hashbrowns should be avoided at breakfast.
Read also: Easy Low-Carb Cheese Crackers
Wendy's
Wendy's is a good choice for keto dieters due to its delicious, low-carb salads and the option to order burgers without the bun or as lettuce wraps. The Baconator, a burger with approximately half a pound of beef, cheese, and six slices of bacon, can be made keto-friendly by omitting the bun and ketchup. Grilled chicken sandwiches without the bun are also a viable option. Wendy's offers a Southwest Avocado Chicken Salad with modifications that can fit a keto diet.
Chick-fil-A
Chick-fil-A offers a keto-specific menu to simplify ordering. Options include the grilled chicken sandwich without the bun, grilled chicken nuggets, and the sausage, egg, and cheese biscuit without the biscuit. Low-carb dressings such as garlic and herb ranch and avocado lime ranch are also available.
Taco Bell
Taco Bell's highly customizable menu makes it relatively easy to create keto-friendly meals. Opt for the Power Menu Bowl and replace beans and rice with extra lettuce and guacamole. You can also build your own bowl with protein, guacamole, sour cream, cheese, and lettuce. Skip the potatoes and tortillas in breakfast choices.
Chipotle
Chipotle is widely regarded as one of the best fast food restaurants for keto dieters due to its high-quality ingredients and emphasis on animal welfare and sustainable farming practices. Chipotle makes it easy to create low-carb meals. A salad with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole is a satisfying option. Chipotle also offers "lifestyle bowls," including a Keto Salad Bowl that contains lettuce, chicken, tomatillo red-chili salsa, fresh tomato salsa, sour cream, and cheese. Another option is to customize your own bowl, swapping rice and beans for lettuce and adding tomato salsa, guacamole, and cheese.
Subway
Subway is a popular choice for keto takeout, especially if you enjoy salads. You can order most of your favorite subs as chopped salads, ensuring the ingredients are evenly dressed. Avoid meatballs and sweet onion teriyaki, as well as sugary and creamy dressings. Olive oil, vinegar, salt, and pepper are good low-carb dressing choices. Subway offers "No Bready Bowls" in any style, as well as salads.
Read also: Keto Calorie Counting: A Detailed Guide
Arby's
At Arby's, you can order many of their sandwiches without the bun. The Bacon Beef 'n Cheddar, Triple Decker, and Classic Beef 'n Cheddar can all be ordered without the bun, onion, red ranch, and tomato.
KFC
While KFC is known for its fried chicken, the batter adds a significant number of carbs. However, KFC can still be a keto-friendly spot if you order Kentucky grilled chicken. A side of green beans is the only side that aligns with a keto diet.
In-N-Out Burger
For those on the West Coast, In-N-Out Burger offers a "protein style" option, swapping the buns for a crisp lettuce wrap. You can also order off the secret menu with the "flying Dutchman," which is just two patties sandwiching two slices of cheese. Skip the Animal Sauce.
Jersey Mike's
Jersey Mike's offers "sub in a tub" options, which are bunless subs served in a bowl. Go for cold cuts, a Philly cheesesteak, or a BLT. Avoid the saucier proteins like BBQ beef, chipotle chicken, and teriyaki due to their sugar content.
El Pollo Loco
El Pollo Loco provides keto-friendly options, including a keto-friendly burrito and a double chicken avocado salad. The salad contains flame-kissed chicken with avocado, pico de gallo, corn, and cotija cheese on a bed of lettuce and super greens. The burrito consists of grilled chicken, avocado, super greens, creamy cilantro dressing, red cabbage, and pico de gallo, all wrapped in a keto-friendly tortilla.
Read also: Magnesium Supplements for Keto
Panda Express
While Panda Express is not the most low-carb-friendly option, you can choose steamed veggies or super greens (kale, broccoli, and cabbage tossed in a wok with garlic) as the base of your meal. Keto-friendly main courses include teriyaki chicken sans sauce or string bean chicken (eaten in moderation due to the sweet and savory ginger glaze).
Popeyes
Popeyes' blackened chicken tenders have only two net carbs and are an explosion of spices. Drown them in Louisiana hot sauce for an extra kick. A side of green beans is also a good option.
Hardee's & Carl's Jr.
Hardee's and Carl's Jr. offer lettuce wrap burgers for those avoiding carbs. The Guacamole Bacon Thickburger Lettuce Wrap is a good option, as is the Jalapeño Thickburger Lettuce Wrap.
Jack in the Box
Burgers at Jack in the Box can easily be made keto-friendly by discarding the bun. Opt for buttery burgers without the bun. If beef isn't your thing, choose the grilled chicken salad. For breakfast, order the country scrambler plate without homestyle potatoes.
Blaze Pizza
Blaze Pizza offers a keto-friendly cauliflower crust pizza. If you've never been to Blaze Pizza before it’s kind of like Subway, but for pizza.
Smoothie King
A sneaky favorite keto takeout option of ours is ordering a keto smoothie from Smoothie King. Whenever we share this on social media people are surprised to learn that Smoothie King has something called the Keto Champ Smoothie.
Popeyes Chicken
Popeyes Chicken is a bit of a one item wonder when it comes to ordering a low carb meal. They have blackened chicken tenders at most locations(but not all).
Papa John’s
As with most pizza places, the pickings for keto friendly meals at Papa John’s are slim. Your only real option is the Unsauced Roasted Wings which clock in at 4g of carbs per 8 wings.
Dairy Queen
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. The normal menu can be harder to navigate and of course you’ll want to stay away from the dessert menu (although I was raised on DQ Blizzard’s).
Sonic
Going to Sonic is a bit like going back in time to the era of drive in restaurants. This is the least keto friendly place on the list.
Pizza Hut
You’re going to struggle finding a low carb meal at Pizza Hut, but there is one item on the menu that is actually pretty good. Bone-In wings at Pizza Hut are keto friendly at just 1g of carbs per two wings.
Culver’s
There is no point in visiting Culver’s if you aren’t going to order a Butterburger. There are a few other keto takeout options on the menu that can be modified to be low carb, but nothing compares to a Butterburger.
White Castle
There are certain restaurants that just aren’t worth the effort to try and make keto friendly and White Castle is one of them. Unless you are forced to order something here, you are better off just going someplace else.
Panera Bread
Yes, it’s called Panera Bread, but no, you don’t have to carb-load. Panera bread is a fast casual restaurant perfect for keto fast food.
Jimmy John’s
Jimmy John’s is a popular fast food sandwich restaurant, known for their incredibly fast delivery. Just about any of Jimmy John’s sandwiches can be made keto, all you have to do is ask for a Jimmy John “unwich” instead. Add avocado, cheese, and bacon to any unwich to up the fat content. A Jimmy John unwich lettuce wrap is certainly the way to go when trying to find keto fast food options.
Buffalo Wild Wings
Wanna catch a game and a snack, but not sure if you can stick to your diet? Buffalo sauce on your wings is another low carb option, if you’re feeling zesty! Buffalo Wild Wings also has multiple burger/ sandwich, and keto chicken salad options.
Chili’s
Rounding out these keto friendly restaurants for your consideration is Chili’s.
Wingstop
It’s hard to argue with chicken wings, and Wingstop has some of the best there is! Whenever we are feeling lazy and decide to get takeout for dinner, chicken wings are always one of the options we consider.
Red Robin
I was very impressed with Red Robin the first time I went there while on a keto diet. Of course they are know for their burgers and endless French fries, but the showstopper here is the cobb salad.
The Cheesecake Factory
Everybody loves a fancy night out at the Cheesecake Factory. Their menu is quite extensive, which means if you try hard enough you’ll be able to find a few low carb options.
Red Lobster
When I started a keto diet I was happy to learn that Red Lobster has quite a few meals that were suitable for me.
Whataburger
Mainly located in Texas, Whataburger is know for it’s juicy burgers. It also has locations across many southern states, so use their store locator to see if one is near you.
Denny’s
Best known for it’s breakfast foods, especially the combo platters known as “Grand Slams”, Denny’s offers a wide variety of foods.
IHOP
The international house of pancakes is a diner style restaurant that is most known for their breakfast foods, although they also offer dinner options.
Waffle House
You may be surprised to learn that Waffle House is packed full of awesome keto friendly meals.
Outback Steakhouse
A steakhouse chain that is best known for it’s Bloomin’ Onion, Outback Steakhouse is a solid option.
Five Guys
The best part about Five Guys is that they put some care into the way they serve their lettuce wrapped burgers. Sometimes when you get a burger without the bun you just get a flimsy piece of wilted lettuce on top of a burger. Five Guys serves up bunless burgers the right way.
Shake Shack
Shake Shack is known for its top of the line burgers. Most locations are in the Northeastern United States, but there are Shake Shack’s open all around the country now. It is a pretty good option overall, if you’re in the mood for a hamburger.
Applebee’s
There is now restaurant that defined my childhood more than Applebee’s. Half off appetizers night was almost a weekly thing for us growing up.
Texas Roadhouse
Texas Roadhouse is a steakhouse chain that serves up reasonably priced, quality steaks, chicken and seafood. Finding a keto friendly meal at Texas Roadhouse is very easy to do.
Quick Keto Snack Options
When a full meal isn't necessary, several convenient snack options can fit into a keto diet:
- Hard-boiled eggs: A simple and protein-rich snack with under 1g of carbs per egg.
- String cheese: Individually wrapped cheese sticks containing about 1g of carbs per stick.
- Nut butter packets: Single-serving packets of nut butter provide a filling snack with healthy fats and fiber.
- Jerky: Jerky made from beef, turkey, or other meats is naturally low in carbs, but be mindful of added sugars in seasonings.
- Nuts and seeds: Macadamias, walnuts, almonds, sunflower seeds, and pumpkin seeds are all keto-friendly options.
- Pork rinds: A crunchy and savory snack with minimal carbs.
- Keto-friendly chips: Chips made from cheese, nuts, or meat are available as a keto-friendly alternative to traditional chips.
- Tuna snacks: Tuna snacks without the crackers are a good source of protein and healthy fats.
Keto-Friendly Beverages
- Coffee or tea with half-and-half: Black coffee and unsweetened tea are carb-free options. Adding half-and-half creamer can provide extra flavor without too many carbs.
- Tea with lemon: Hot black or green tea with a lemon wedge is a refreshing and carb-free choice.
- Carbonated water: Carbonated water or soda water is a carb-free option. Adding citrus fruits can enhance the flavor.
- Diet soda: Most diet sodas are low or no sugar and are widely available.
Tips for Staying Full on Keto
If you find yourself not feeling full after a bunless burger, try these tips:
- Ask for a side salad: Most fast food restaurants offer side salads that can add extra fiber and bulk to your meal.
- Order steamed vegetables on the side: If available, steamed veggies are another great way to add bulk to a meal.
- Get the "carb-less" extras: Add low-calorie, low-carb fresh vegetables like lettuce, tomatoes, onions, and pickles.