Madeleine Hull
The ketogenic diet is a low-carb, high-fat diet that can be challenging to maintain when dining out, as bread, fries, and other carb-heavy foods are off-limits. However, many fast-food chains now offer keto-friendly options, and it is possible to make adjustments to your order to stay within keto guidelines. For example, you can ask for burgers without the bun, or wrapped in lettuce, and skip the ketchup and other sugary sauces. Salads are another good option, as long as you watch out for sweetened dressings and breaded toppings.
| Characteristics | Values |
|---|---|
| Diet type | Low-carbohydrate, high-fat |
| Foods to avoid | Bread, pizza, burgers, fries, sweetened dressings, croutons, breaded chicken, rice, beans, corn, flour, tortillas, taco shells, buns, ketchup, relish, sauces |
| Keto-friendly options | Grilled chicken, salads, eggs, lettuce-wrapped burgers, bowls, avocado, guacamole, cheese, bacon, vegetables, hot dogs without buns, chilli |
| Drinks | Water, unsweetened iced tea, black coffee |
| Fast food chains with keto-friendly options | McDonald's, Burger King, Wendy's, Subway, Chipotle, Taco Bell, Five Guys, In-N-Out, Sonic Drive-In, El Pollo Loco, Arby's, Chick-fil-A, KFC, Jersey Mike's |
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What You'll Learn
- Salads at fast-food restaurants can be keto-friendly if you avoid sweetened dressings, croutons, and breaded chicken
- Many fast-food chains offer keto-friendly burgers without the bun by replacing it with lettuce
- McDonald's offers keto-friendly options such as plain double cheeseburgers without the bun
- Subway's protein bowls and Sub in a Tub options can be made keto-friendly
- Taco Bell offers keto-friendly options by removing the rice and beans and adding extra lettuce and grilled chicken or guacamole
Salads at fast-food restaurants can be keto-friendly if you avoid sweetened dressings, croutons, and breaded chicken
Salads are a great option for those on a keto diet, as they are often highly customizable and can be made to fit within the diet's restrictions. Many fast-food restaurants offer salads, but some of the ingredients may need to be tailored to fit within the keto diet.
When ordering a salad at a fast-food restaurant while on the keto diet, it is important to avoid sweetened dressings, croutons, and breaded chicken. These ingredients can be high in carbohydrates and may hinder your dietary goals. Instead, opt for low-carb dressings and ask for no croutons or breaded proteins.
Some fast-food restaurants offer keto-friendly salads that require minimal adjustments. For example, Arby's entree-size roast chicken salad and Panera's Greek Salad, which can be made even healthier by getting the dressing on the side and adding some protein. Chipotle's chain of salads can also be made keto-friendly by adding guacamole for extra healthy fats and using salsa instead of the carb-heavy vinaigrette. Fresh tomato salsa is the best option in this case.
It is worth noting that while salads are a good option for keto dieters, the keto diet is restrictive by nature, and finding suitable fast food options can be challenging. However, with careful planning and adjustments, it is possible to stick to the keto diet while enjoying fast food.
In addition to salads, keto dieters can consider bunless burgers, grilled chicken, or buffalo wings at various fast-food restaurants.
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Many fast-food chains offer keto-friendly burgers without the bun by replacing it with lettuce
The ketogenic diet is a low-carbohydrate, high-fat diet that can be restrictive by nature. It involves maintaining a daily intake of approximately 20-50 grams of carbohydrates, which forces the body into a state of ketosis, using fat as the primary energy source. This means that bread-based items like pizza or burgers are usually off the menu.
However, many fast-food chains now offer keto-friendly options, and it is possible to stick to the keto diet while dining at your favorite fast-food places. Many fast-food restaurants offer salads, although some may require tailoring to fit into a keto diet. For example, Panera's Greek Salad is keto-friendly, but it is recommended to get the dressing on the side and add some protein. Buffalo Wild Wings offers traditional Original Buffalo wings that are keto-friendly, as they are not breaded.
Burgers are a fast-food staple, and many fast-food chains offer keto-friendly burgers without the bun by replacing it with lettuce. For example, In-N-Out offers their signature burgers "protein style," meaning they replace the bun with a lettuce wrap. Five Guys' burgers are also customizable, and you can skip the bun and top the beef patty with veggies. At Wendy's, you can get your burger wrapped in lettuce, and McDonald's will also provide a bunless burger, although it will be served with shredded lettuce, so you will need to eat it with a fork. Burger King's Grilled Chicken Sandwich can also be made keto-friendly by removing the bun.
It is important to remember that drinks count when on a keto diet. It is recommended to stick to water, unsweetened iced tea, or black coffee.
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McDonald's offers keto-friendly options such as plain double cheeseburgers without the bun
Fast food might not seem like an obvious choice when following a keto diet, given that French fries, crispy batters, and bread-based items like pizza or burgers are off the menu. However, many fast-food restaurants offer keto-friendly options, and it is possible to adapt some meals to fit within a keto diet.
McDonald's, for example, offers a range of keto-friendly options. The fast-food chain allows customers to customise their orders on its website, making it easy to adapt meals to fit within a keto diet. One popular option is the McDonald's double cheeseburger without the bun. This can be ordered as a bunless burger, or as a burger with a lettuce wrap instead of a bun. The burger can also be ordered without certain toppings and sauces, such as ketchup, to make it more keto-friendly. According to one source, a McDonald's double cheeseburger without the bun contains 270 calories, 20 grams of fat, 4 grams of carbs, and 20 grams of protein.
Other keto-friendly options at McDonald's include the Bacon, Egg and Cheese Biscuit without the biscuit, and the Pico Guacamole Sandwich without the bun. McDonald's also offers salads, although these may require some tailoring to fit within a keto diet, as they often include sweetened dressings, croutons, or breaded chicken.
It is worth noting that while the keto diet is restrictive, it is not a "one-size-fits-all" dieting solution. Before starting any new diet, it is important to consult a healthcare provider to see if it is a good fit for your individual needs.
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Subway's protein bowls and Sub in a Tub options can be made keto-friendly
Fast food can be tempting, especially when you are on a keto diet. French fries, crispy batters, and bread-based items like pizza or burgers are a hard "no" if you want to trigger ketosis and lose weight. However, some fast-food chains offer keto-friendly options.
Subway, for example, offers protein bowls and "Sub in a Tub" options that can be made keto-friendly. Subway's protein bowls are a perfect keto meal on the go, with plenty of fat and protein to keep you going for the rest of the day. The Steak & Cheese Protein Bowl, for instance, features shaved steak and shredded Monterey cheddar cheese with lettuce, spinach, cucumbers, and other vegetables. The Tuna Protein Bowl is another option, with wild-caught tuna, mayo, lettuce, spinach, and vegetables. To keep the carb count low, avoid the Meatball, Veggie, and Sweet Onion Chicken Teriyaki bowls, as they are high in carbs.
You can also create your own "Sub in a Tub" meals at home, which are loaded with flavor and perfect for meal prep. These typically include meats like rotisserie chicken, deli ham, turkey, or salami, along with vegetables like lettuce, tomatoes, onions, peppers, and pickles. You can add sauces and cheeses like provolone or blue cheese to your preference.
Other fast-food chains with keto-friendly options include McDonald's, where you can get plain double cheeseburgers without the bun, and Wendy's, which will lettuce-wrap your burgers or offer salads with grilled chicken. Taco Bell also offers keto-based meal modifications, and Arby's provides a healthy balance of protein and healthy fats with fewer carbs.
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Taco Bell offers keto-friendly options by removing the rice and beans and adding extra lettuce and grilled chicken or guacamole
Fast food is often associated with high-carb options like burgers, fries, and pizzas. However, this doesn't mean that one has to completely give up on fast food while on a keto diet. The ketogenic diet is a low-carbohydrate method of eating, and with some careful ordering and simple modifications, one can still enjoy a meal from their favourite fast-food chain.
Taco Bell, for instance, offers a range of keto-friendly options. The key is to avoid high-carb ingredients like tortillas, taco shells, rice, and beans, and instead opt for high-protein, high-fat, and low-carb alternatives. One of the most popular keto-friendly options at Taco Bell is the Power Menu Bowl. While it typically comes with beans and rice, you can customise your order by removing these items. Your bowl will then contain grilled chicken, shredded cheese, guacamole, lettuce, sour cream, tomatoes, and an avocado-ranch sauce. This option is not only delicious but also keto-friendly, with only 4 grams of net carbs.
Another option is the Chicken Quesadilla, which can be ordered without the tortilla, leaving you with a generous portion of grilled chicken, shredded cheese, and a creamy jalapeño sauce. This modification is keto-friendly and protein-packed, with only 5 grams of total carbs. The Beefy 5-Layer Burrito can also be made keto-friendly by ordering it without the tortilla and beans, resulting in a bowl packed with beef filling, nacho cheese sauce, cheddar cheese, and sour cream.
Taco Bell's Chicken Chipotle Melt is another keto-friendly option at just $1. Without the tortilla, it contains grilled chicken, cheese, and a creamy chipotle sauce, with less than 1 net carb per serving. Similarly, the Crunchwrap Supreme can be made keto by removing the shell and tortilla, leaving you with seasoned beef, cheese sauce, lettuce, tomato, and sour cream.
When ordering chicken options at Taco Bell, remember to skip the high-carb extras and add healthy fats and low-carb vegetables instead. This means saying no to tortillas, chips, and beans, and yes to guacamole, avocado-based sauces, and lettuce. With these simple swaps, you can stick to your keto diet while enjoying your favourite Taco Bell meals.
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Frequently asked questions
The keto diet is a low-carb, high-fat diet that involves maintaining a daily intake of approximately 20-50 grams of carbs, forcing the body into a state of ketosis, using fat as the primary energy source.
Many fast-food restaurants offer keto-friendly options, including salads (without sweetened dressings, croutons, or breaded chicken) and protein bowls. Some specific examples include:
- Wendy's burgers without the bun or wrapped in lettuce
- McDonald's plain double cheeseburger without the bun
- Subway's protein bowls or "Sub in a Tub" options
- Five Guys' burgers without the bun and topped with veggies
- KFC grilled chicken with green beans or a side salad
When ordering fast food while on the keto diet, it is important to keep your order simple and avoid bread, tortillas, rice, beans, and other high-carb ingredients. Focus on meals that are low in carbs and high in healthy fats and protein. You can also ask for sauces and dressings on the side. Remember that drinks count too, so stick to water, unsweetened iced tea, or black coffee.
Some fast-food restaurants that offer keto-friendly options include Wendy's, McDonald's, Burger King, Subway, Five Guys, Taco Bell, Jack in the Box, Arby's, and KFC.
