Milly Gaines
It is possible to eat keto at Burger King, but it requires careful planning and modifications to the menu items. The core principle of a keto diet is reducing carb intake and increasing fat intake, which can be challenging at fast-food restaurants like Burger King, known for their high-carb options. However, with some smart swaps and customizations, one can enjoy keto-friendly meals at Burger King without compromising their dietary goals. This involves removing high-carb ingredients like buns, sauces, and certain side dishes, while focusing on protein, fat, and low-carb vegetables.
| Characteristics | Values |
|---|---|
| Can I eat keto at Burger King? | Yes |
| What to avoid | Chicken nuggets, fries, onion rings, chicken fries, fried chicken, hash browns, sweetener in tea or coffee, sauces like ketchup, mayonnaise, BBQ sauce, salad dressing, bun, croissant, biscuit, wraps, tortilla |
| Keto-friendly options | Grilled chicken, burgers, hamburger patty wrapped in lettuce, black coffee, unsweetened tea, water, Bacon King Sandwich (no bun), Jalapeno King Sandwich (no bun), Bacon, Egg and Cheese Biscuit (no biscuit), Sausage, Egg and Cheese Croissant (no croissant), Double Sausage, Egg and Cheese Croissant (no croissant) |
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What You'll Learn
Burger King's keto breakfast options
Burger King offers a variety of keto breakfast options, although they may require some modifications to fit within your diet. The main thing to remember is to remove the bread and sauces, including ketchup. Here are some keto-friendly breakfast options at Burger King:
Sausage, Egg, and Cheese
You can order a sausage, egg, and cheese sandwich without the croissant. This option provides 310 calories, 26g fat, 15g protein, 3g total carbs, and 3g net carbs.
Bacon, Egg, and Cheese
If you prefer bacon, you can get this option without the croissant as well. It has similar nutritional values to the sausage sandwich: 310 calories, 26g fat, 15g protein, 3g total carbs, and 2g net carbs.
Scrambled Eggs
Some Burger King locations offer scrambled eggs as part of their breakfast menu. Scrambled eggs contain 1g net carb, 6g fat, and 9g protein.
Sausage Patty
A sausage patty is another keto-friendly option with 0g net carbs, 15g fat, and 7g protein.
Double Ham Breakfast Sourdough King (no bun)
This option provides 4g net carbs, 19g fat, and 26g protein.
King Croissan'wich (no croissant)
You can order the King Croissan'wich with double sausage or with sausage and bacon, without the croissant. Both options provide 2g net carbs, with slightly different values for fat and protein.
Drinks
When ordering drinks, stick to water, black coffee, or unsweetened iced tea to stay keto-friendly. Avoid sugary drinks and be cautious with iced coffee, as it often contains a significant amount of sugar.
Remember, while Burger King offers keto-friendly options, preparing your meals at home is the best way to ensure strict adherence to your keto diet.
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Keto-friendly sauces and dressings
When eating keto at Burger King, it is important to be mindful of the sauces and dressings you choose. Many sauces and dressings are not keto-friendly due to their high sugar and carb content. Here are some tips for choosing keto-friendly sauces and dressings:
First, it is generally recommended to avoid sugary sauces and dressings. This includes ketchup, BBQ sauce, and sweet and sour sauce. These sauces are often packed with sugars and carbs, making them unsuitable for a keto diet. Instead, you can opt for mustard or extra cheese to add flavour to your burger or sandwich. Some sources suggest that mayonnaise is also keto-friendly and can be kept on your burger or sandwich.
Additionally, it is important to be cautious when ordering salads at Burger King. While salads can be a healthy option, they often come with croutons and dressings that are high in carbs. To make a salad keto-friendly, ask for it without croutons and choose a dressing wisely. Ranch dressing, for example, will add a few carbs to your salad. It is recommended to stick with olive oil and vinegar or a simple oil-based vinaigrette if possible.
Although Burger King may not offer specific keto-friendly sauces and dressings, you can still customise your order to fit within your dietary needs. Remember to always check the nutrition information and ingredient lists to make an informed decision. Additionally, consider bringing your own keto-friendly sauces and dressings when dining at Burger King to ensure you stay on track with your keto diet.
Lastly, keep in mind that keto-friendly options at fast-food restaurants like Burger King may not be strictly keto or as comprehensive as you would like. It is recommended to limit your consumption of these options to once a month or so. Eating keto at fast-food restaurants requires careful planning and modifications to your order.
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Keto sides and beverages
While Burger King does not have a dedicated keto menu, it is possible to eat keto at the fast-food chain by making smart choices and modifications to your order.
Sides
When it comes to sides, it is best to avoid high-carb options such as fries, hash browns, onion rings, and chicken fries. Instead, opt for a side salad or extra vegetables. If you want to add some dressing to your salad, stick with mustard or ask for an extra slice of cheese. You can also add ranch dressing, but this will add a few extra carbs.
Beverages
Water is always the best choice for keto-conscious diners. However, there are other beverage options at Burger King that can fit within a keto diet. These include black coffee (avoid iced coffee as it tends to have a lot of sugar), unsweetened tea, and Diet Coke. Remember to ask for no sweetener in your tea or coffee, as these can add hidden carbs.
Overall, when eating keto at Burger King, it is important to remove the bread (buns, biscuits, croissants, wraps, etc.) and sauces (ketchup, BBQ sauce, etc.) from your order.
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Keto bun alternatives
Maintaining a keto diet while eating at Burger King is possible, but it requires careful ordering and customisation. The key thing to remember is to avoid bread products, such as buns, wraps, and croissants, as these are high in carbohydrates.
Instead of a bun, you could use lettuce to wrap your burger or sandwich. However, Burger King uses shredded lettuce, which may not be ideal for this purpose. Another option is to simply eat your burger with a knife and fork, without any bread or wrap.
If you're ordering a sandwich or burger, you can load up on low-carb toppings such as cheese, bacon, avocado, lettuce, tomato, pickles, and onions. You can also add healthy fats like mayonnaise and mustard, as these have zero net carbs.
When it comes to drinks, stick to water, coffee, and other unsweetened options. Avoid sugary sodas, juices, and sweetened teas, as they can quickly add to your carbohydrate intake.
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Keto-friendly burgers
It is possible to eat keto at Burger King, but you will need to plan ahead and make some modifications to your order. Here are some tips for ordering keto-friendly burgers at Burger King:
First, avoid the bun. This includes hamburger buns, bagels, sourdough bread, croissants, biscuits, and wraps. These are not low-carb options and do not fit within a keto diet. Instead, you can ask for your burger to be wrapped in lettuce. Unfortunately, Burger King uses shredded lettuce, so this may not be an option at all locations.
Second, avoid high-carb ingredients and sides. This includes hash browns, fries, onion rings, and other fried foods. Grilled chicken or burgers are better keto options. You can also add extra cheese slices, eggs, and meat to your burger to increase protein and fat intake.
Third, be mindful of sauces and dressings. Most sauces are packed with sugars and are not keto-friendly. Avoid ketchup, BBQ sauce, and salad dressing. Mustard is a better option, and you can also add extra mayo without impacting net carbs.
Finally, choose your drinks carefully. Avoid sugary drinks and opt for water, unsweetened iced tea, or black coffee instead. Diet Coke is considered keto-friendly, but it is not recommended due to the presence of artificial sweeteners.
- Bacon King Jr. (without the sauce and bun)
- Rodeo King (without the onion rings, sauce, and bun)
- Whopper sandwich and Whopper Jr. (without the mayo, ketchup, and bun)
- Bacon King Sandwich (without the bun)
- Jalapeno King Sandwich (without the bun)
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Frequently asked questions
Yes, it is possible to eat keto at Burger King, but you will need to plan ahead and make some modifications to your order.
To make your Burger King order keto-friendly, you should remove the bread (bun, biscuit, croissant, bagel, etc.), sauces (ketchup, BBQ sauce, etc.), and high-carb ingredients like hash browns, fries, onion rings, and other fried foods. You should also avoid sugary drinks and opt for water, black coffee, or unsweetened tea instead.
Some keto-friendly meal options at Burger King include:
- Bacon King Sandwich (no bun)
- Jalapeno King Sandwich (no bun)
- Bacon, Egg, and Cheese Biscuit (no biscuit)
- Hamburger patty wrapped in lettuce
- Grilled chicken or burgers (without breading)
