The Low Carb Fast Food Options For Keto

When you are eating at home, following a low-carb diet isn’t too difficult. You can plan your own meals, and add alternatives to bulk out your meal. But, as soon as you start eating out, following a low-carb diet is suddenly a lot more difficult. This is because lots of fast food joints primarily focus on carbohydrates in their menus.

If you are eating out, then ordering a low-carb meal isn’t always that easy. With that in mind, let’s take a look at some of the best low-carb options to order from various different fast-food restaurants.

Tips for eating low carb fast food

Here are a few tips that you can follow when eating out to keep carbs low:

  • Check the restaurant menu before going out and try to figure out what you can order. You can find the menus online, and some have the nutrition info posted too.
  • Avoid all varieties of bread. – If you want to eat a sandwich, you need to skip the bread or replace it with lettuce or low-carb tortillas. 
  • Never order full-sugar soft drinks and stick to drinking water and unsweetened coffee. 
  •  If you are an extra flavor lover, then you need to know that barbeque sauce, teriyaki, and honey mustard are loaded with sugar, and you have to cut them off your list and replace them with ranch dressing or other low carb sauces. Usually, mayonnaise-based sauces are great to eat, but those can be loaded with sugar too.
  • When you want to choose a side dish, I recommend low-carb veggies like cauliflower, asparagus, or mushrooms. 
  • Request that any breaded foods (from appetizers to filet mignon) be grilled rather than fried.
  • Remove the croutons from salads, and replace them with nuts and seeds for some extra crunch.
  • Avoid deep-fried foods – Most fried foods are breaded, which means a higher carb content.
  • Make sure that they got your order clearly and always check your order before eating. Errors can happen, and it’s best to double-check.

Options for fast food places where you can eat keto

You will be happy to know that there are enough places to grab your low-carb order. Make sure to save this post for later, as the list of keto-friendly restaurants will be constantly updated with the best options. Find food suggestions for 12 fast-food restaurants.

1. KFC

KFC is not the most keto-friendly place to eat but with a few changes, you can order a low-carb meal.

  •  Two Kentucky Grilled Chicken Breasts and a side of green beans – 600 calories | 6g net carbs
  • Bunless Bacon King Jr. – 740 calories | 3g net carbs
  • Bunless BBQ Bacon Whopper – 370 calories | 1g net carbs
  • Grilled Chicken Garden Salad – 340 calories | 9g net carbs
  • Garden Side Salad, no dressing – 60 calories | 3g carbs
  • Bunless Grilled Chicken Caesar Sandwich – 4g net carbs
  • Breakfast Sandwiches (no bread) – 1g to 3g net carbs

What to Drink at KFC?

  • Water
  • Sobe Lifewater
  • Diet Soda
  • Unsweetened Ice Tea
  • Unsweetened Black Coffee

What to Avoid

Coleslaw, Hidden Valley Ranch (8g net carbs), Corn Baked Beans, popcorn nuggets, and extra crispy chicken tenders are a few of the menu items that are super high in carbs.

2. McDonald’s

Like any other fast foods McDonald’s, you’ll get a great low-carb option if you order any of the burgers without a bun.

  •  Artisan Grilled Chicken Sandwich(No Bun) – Calories: 160 | Fat: 4g | Protein: 29g | Carb: 2g
  • Bunless Big Mac (with sauce) – 390 Calories | 7g net carbs
  • Bunless Double Quarter Pounder with Cheese and Bacon – 8g net carbs
  • Double Cheeseburger without Bun – 187 calories | 3g net carbs 

What to Avoid 

Nuggets, crispy chicken salad, Southwest salad, sauces, and Salad dressings.

3. Burger King

  • Double Quarter Burger without bun and ketchup – 890 Calories | 6g net carbs
  • Whopper Sandwich(No bun and ketchup) – 410 Calories | 3g Carbs
  • Bacon Egg and Cheese Croissan’wich – 65 calories | 1g net carbs
  • Bunless Double Whopper with Cheese  – 730 calories | 4g net carbs 
  • Grilled Chicken Club Salad – 490 calories | 8g net carbs

What to Avoid 

Fries, nuggets, onion rings, crispy chicken salads, bunless crispy chicken sandwiches.

5. Chipotle

Chipotle is a great restaurant when you want to enjoy a quick keto lunch. The food is simple and super flavorful. Avoid tortillas, rice, chips, and beans. It’s awesome that you can get cauliflower rice at Chipotle instead of the high-carb classic rice.

  • Burrito Bowl with Chicken – 425 Calories: 425g | 9g net Carbs
  • Double Chicken Salad (ask for no dressing, no beans, no rice) – 760 calories | 12g net carbs
  • Double Carnitas Salad – 800 calories | 6g net carbs
  • Double Steak Salad – 675 calories | 4g net carbs

What to avoid

Ask for no rice, beans, taco shells, and tortilla chips. Salad dressing and corn salsa aren’t great keto options also. 

6. Taco Bell

With some modifications, you can totally eat keto at Taco Bell. Don’t forget to order “no beans, no rice”. Here are some of my favorite options:

  • Steak Power Bowl – 395 Calories | 9g net carbs
  • Chicken Power Bowl
  • Burrito Steak Supreme (no tortilla and no beans) – 5g net carbs
  • Power Menu Bowl – 6g net carbs
  • Cheesy Toasted Breakfast Burrito in a Bowl (no tortilla) – 150 Calories | 3g net carbs

What to Avoid

Rice, Beans, Potatoes, Corn, Taco Shells, Tortillas, Desserts, Sauces.

7. Subway

  • Tuna Salad (no tomato) – 300 calories | 8g carbs
  • Cold Cut Combo Salad – 615 calories | 5g net carbs
  • Spicy Italian Chopped Salad – 711 calories | 5g net carbs
  • Subway Club Salad – 532 calories | 5g net carbs
  • Roasted Chicken Patty Salad – 366 calories | 3g net carbs

What to avoid

Sweet Onion Teriyaki Chicken Salad (30 net carbs), Falafel, BBQ pulled Pork, Meatballs, Orchard Chicken Salad, Veggie Patty, most sauces.

8. Wendy’s

  • Spicy Chicken Caesar Salad  – 500 Calories | 6g net carbs
  • Dave’s Triple with Cheese – 900 calories | 5g net carbs
  • Asiago Ranch Chicken Club – 370 caloriies | 4g carbs
  • Chicken Caesar Salad with Grilled Chicken – 700calories | 9g net carbs
  • Bunless Grilled Avocado Blt Chicken Sandwich – 430 calories, 6g carbs
  • Order any burger from the menu without a bun.

What to avoid 

Skip the bun, ketchup, taco salad, chili, apple pecan salad, spicy chicken breast, and most sauces.

 9. Starbucks

  • Keto Starbucks Coffee Drinks without sugar and syrups.
  • Sous Vide Egg Bites: Bacon & Gruyere – 310 | Carb: 9g
  • Bunless Spicy Chorizo, Monterey Jack & Egg Breakfast Sandwich
  • Bunless Slow-Roasted Ham, Swiss & Egg Breakfast Sandwich
  • Moon Cheese

10. Arby’s

Arby’s is a sandwich shop with over 25 different delicious sandwiches with roast beef, chicken, and other deli meat sandwiches. Just order “lettuce wrapped” or bunless to make the best keto choice when eating out!

  • Lettuce Wrapped Reuben – 350 calories | 6g net carbs
  • Bunless Loaded Italian – 7g net carbs
  • Classic French Dip Sandwich – 300 calories | 5g net carbs
  • Bunless Loaded Italian Sandwich – 440 calories | 6g net carbs
  • Lettuce Wrapped Half Pound Beef’n’Cheddar Sandwich (no red ranch sauce)- 530 calories | 6g net carbs
  • Roast Turkey & Swiss Sandwich (no honey mustard) – 280 calories | 3g net carbs
  • Mount Italy Sandwich in a bowl – 780 calories | 9 net carbs

11. Jack in the Box

  • Bunless Bacon & Swiss Buttery Jack – 690 calories | 0g net carbs
  • Bunless Double Jack – 660 calories | 2g net carbs
  • Grilled Chicken Club Salad – 360 calories | 8g net carbs
  • Bunless Extreme Sausage Sandwich – 490 calories | 0g net carbs

What to avoid

Sauces, Sides, anything with fried chicken.

12. Panera

  • Bacon Egg & Cheese Sandwich – 250 Calories | 2g net carbs
  • Turkey Sausage, Egg White & Spinach Sandwich (No bread) – 170 Calories | 2g net carbs 
  • Bunless Sausage Egg & Cheese Sandwich – 335 calories | 3g net carbs
  • Steak Egg & Cheese Sandwich – 35 calories | 3g net carbs
  • Caesar Salad – 220 Calories | 2g net carbs

What to avoid

Bread, Cookies, Chips, Soups, pickled onions, salad dressings, sweetened drinks.

Conclusion

In this guide, we have given you some of the best low-carb options to order at fast-food restaurants. There are lots of keto-friendly restaurants you’re surely driving by every day that you didn’t know to have keto options. Eating out on a keto diet doesn’t have to be challenging or keep you from having fun!

So, if you are following this diet, and are struggling to decide what to order, check out this guide for inspiration.