For those following a ketogenic diet, eating out can present a challenge. However, Five Guys Burgers & Fries offers several customizable options that allow you to enjoy a satisfying meal while staying within your macros. This guide will walk you through how to navigate the Five Guys menu and create delicious, keto-friendly meals.
Introduction: Keto at a Fast Food Restaurant
Five Guys is a popular fast-food restaurant known for its customizable burgers, hot dogs, and generous portions. While the standard menu includes items high in carbohydrates, such as buns and fries, it's entirely possible to create a satisfying keto meal with a few modifications. The key is to focus on protein, healthy fats, and low-carb toppings.
Core Principles for Keto at Five Guys
Before diving into specific menu items, here are some essential principles to keep in mind:
- Skip the Bun: This is the most crucial step. Buns are loaded with carbs and are a definite no-go on the keto diet. Instead, opt for a lettuce wrap or a bowl.
- Avoid Fries and Milkshakes: These are high in carbs and sugar, respectively. Stick to water, unsweetened iced tea, or diet sodas (checking labels to ensure they are sugar-free).
- Choose Low-Carb Toppings: Many toppings at Five Guys are keto-friendly, allowing you to customize your meal to your liking.
- Be Mindful of Sauces: Many sauces contain added sugars and high fructose corn syrup. Opt for mustard or mayonnaise in moderation.
Building Your Keto Burger
The cornerstone of a keto-friendly meal at Five Guys is the burger. Here’s how to build one that fits your dietary needs:
1. Choose Your Patty
- Standard Burger: Consists of two patties.
- Little Burger: Consists of one patty.
Most burger options come with two hamburger patties, which is great if you’re really hungry.
Read also: Easy Low-Carb Cheese Crackers
2. Opt for a Bunless Presentation
- Lettuce Wrap: Ask for your burger to be wrapped in crisp lettuce. Five Guys is accustomed to this request.
- Bowl: Request your burger to be served in a bowl. This provides extra space for toppings.
When ordering, ask for any burger “in a lettuce wrap” or in a bowl (yes, bowl is a thing!) to completely skip the bun.
3. Select Your Toppings
This is where you can get creative and customize your burger to your liking. Five Guys offers a variety of keto-friendly toppings, and all the toppings are for free.
Keto-Friendly Topping Options:
- Mayo
- Lettuce
- Tomatoes
- Pickles (in moderation)
- Onions (fresh)
- Green Peppers (fresh)
- Jalapeños
- Mushrooms (be aware that the grilled mushrooms at Five Guys contain high fructose corn syrup)
- Mustard
- Hot Sauce
- Cheese (American)
- Bacon (applewood smoked)
Topping Combinations:
- Bacon Cheeseburger in a lettuce wrap with pickles, green peppers, and jalapeños, slathered with mayo and mustard.
- Mayo, grilled mushrooms, tomatoes, and lettuce.
4. Burger Variations
Here are several burger combinations to consider:
- Two Patties, No Bun: A simple and satisfying option.
- Two Patties with Cheese, No Bun: Add two slices of American cheese.
- Two Patties with Bacon, No Bun: Includes four pieces of applewood smoked bacon. Perfect if you don’t eat dairy.
- Two Patties with Cheese and Bacon, No Bun: The most complete burger with two slices of American cheese and two slices of crispy bacon.
- One Patty, No Bun: A smaller portion size.
- One Patty with Cheese, No Bun: One patty and two slices of American cheese.
- One Patty with Bacon, No Bun: One patty with two slices of smoked bacon.
- One Patty with Cheese and Bacon, No Bun: A single patty with cheese and bacon, plus your choice of keto-friendly toppings.
You can add extra cheese and bacon for free!
Hot Dog Options
If you're not in the mood for a burger, Five Guys also offers hot dogs that can be modified to fit a keto diet.
Read also: Keto Calorie Counting: A Detailed Guide
1. Order it Without the Bun
Ask for your hot dog in a bowl instead of in a bun.
2. Customize with Toppings
Keto-Friendly Topping Options:
- Cheese (American)
- Bacon (crispy smoked)
- Onions (fresh)
- Green Peppers (fresh)
- Jalapeños
- Mustard
Hot Dog Variations:
- Bacon Cheese Dog (No Bun): A hot dog with American cheese and crispy smoked bacon.
- Bacon Dog (No Bun): A simple option with a layer of crispy smoked bacon.
- Plain Hot Dog (No Bun): Just a beef hot dog, split and grilled lengthwise.
The thing I love about their hot dogs is Five Guys splits them down the center, so all the toppings stay put inside instead of sliding off to the side.
A Word of Caution: Hot dogs are more processed than burgers. The ingredients in a hot dog at Five Guys includes soy, hydrolyzed soy protein, flavorings, nitrates, and a ton of preservatives and salt.
Drinks and Sides
Choosing the right beverage is crucial for staying keto.
- Recommended Drinks: Water, unsweetened iced tea, and diet sodas.
- Drinks to Avoid: Milkshakes and sugary drinks.
Five Guys doesn’t have much in the way of side dishes. French fries are a definite no-no on the low-carb diet.
Read also: Magnesium Supplements for Keto
Toppings to Avoid
While Five Guys offers many keto-friendly toppings, some should be avoided due to their high carb content:
- Ketchup
- BBQ Sauce
- Grilled Mushrooms and Onions (contain high fructose corn syrup)
Navigating the Five Guys Nutrition Guide
Five Guys provides a nutrition dining guide that can be helpful for making informed choices. One thing that’s nice about the Five Guys nutritional guide is that they list ingredients and the nutritional breakdown of their food. While Five Guys shares the serving size and the calories, they don’t share the carbohydrates for that serving. However, it's essential to be aware of hidden carbs and sugars in seemingly healthy options, such as sauces and grilled vegetables.
Real-Life Keto Orders
- Bacon Cheese Burger, bun-less, lettuce wrapped. Toppings: Mayo, grilled mushrooms, tomatoes and lettuce. To drink: Cola 0 sugar.
Eating at Home
Yes, you can order Five Guys at home in the Netherlands. Of course, you must live in their area of delivery. Remember that Five Guys is not present in all of Holland.
The Importance of Home-Cooked Meals
We won’t deny, it is always best to prepare your meals at home if you’re serious about your keto diet. Eating out limits your intake of high-quality meats and vegetables, so keep it to a minimum.
Alternatives to Five Guys
If reading all about Five Guys' keto options has you craving fast food, here are some low-carb recipes you can make at home!
- Air Fryer Hamburgers are quick and easy to make.
- Cream Cheese Sauce is a must for drizzling on hot dogs, hamburgers, and more.