Dante Carrillo
Jack in the Box offers a variety of sandwiches, burgers, and breakfast options, but can you eat there while on a keto diet? The short answer is yes, but you'll need to be careful about what you order and make some customizations. An average bun has 28 grams of carbohydrates, so it's best to avoid them and opt for bunless burgers or sandwiches. Jack in the Box is accommodating of custom orders, so you can ask for your meal to be boxed instead. Additionally, sauces and dips are packed with hidden sugars, so it's recommended to choose low-carb keto sauce options or avoid them altogether. While Jack in the Box provides nutritional information on their website, keep in mind that the calculations are rough estimates, and some meals may appear keto-friendly but are not.
| Characteristics | Values |
|---|---|
| Keto-friendly options available | Yes |
| Recommended frequency of eating fast food on keto | Not often |
| Customizable keto options | Yes |
| Examples of keto meals | Bunless Extreme Sausage Sandwich, Bunless beef or grilled chicken burgers |
| Foods to avoid | Fried and breaded foods, French fries, onion rings, desserts |
| Keto-friendly sides | Side salad |
| Breakfast options | Sausage, bacon, egg, and cheese sandwich |
| Nutritional information | Available on the Jack In The Box website |
| Keto-friendly sauces | Available |
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What You'll Learn
Keto-friendly options at Jack in the Box
Jack in the Box may not be the best place to look for keto-friendly meals, but it does offer several low-carb options that can be customised to fit a keto diet.
For breakfast, you can order the Extreme Sausage Sandwich without the bun. This sandwich features two sausage patties, American cheese, and a fried egg patty, and has about 490 calories and 0-1 net carbs. Other low-carb breakfast options include the Bacon, Egg & Cheese Biscuit (26 g of carbs), the Sausage, Egg & Cheese Biscuit (27 g of carbs), and the Bacon Breakfast Jack, the classic Breakfast Jack, and the Sausage Breakfast Jack (all 30 g of carbs).
For lunch or dinner, you can get the bunless Double Jack cheeseburger, which has about 660 calories and 2 net carbs. Other burger options include the Classic Hamburger (30 g of carbs) and the Bacon Swiss Burger. You can also order grilled chicken salads, such as the Grilled Chicken Club Salad (8 net carbs) or the Chicken Club Salad with grilled chicken (7 grams net carbs).
When ordering at Jack in the Box, it's important to remember to omit the bun, sauces, and any other high-carb ingredients. You can also ask for a side salad instead of fries or onion rings, but be sure to hold the croutons and dressing.
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Breakfast options
Jack in the Box offers a variety of breakfast options that can be made keto-friendly with a few simple modifications. Here are some breakfast ideas to consider when ordering from Jack in the Box while on a keto diet:
Extreme Sausage Sandwich
The Extreme Sausage Sandwich is a popular choice for keto dieters. It typically comes with two sausage patties, American cheese, and a fried egg patty. By ordering it without the bun, you can reduce the carbohydrate content significantly. This sandwich is praised for its taste, ease of eating, and convenience.
Loaded Breakfast Sandwich
You can order the Loaded Breakfast Sandwich without the bun to make it keto-friendly. This sandwich is typically packed with meat, cheese, and bacon, providing a hearty and satisfying breakfast option.
Breakfast Bowl
Create your own breakfast bowl by ordering a variety of sides and combining them in a bowl. For example, you can order a sausage patty, ham, bacon, eggs, and cheese. This option gives you more control over the ingredients and helps you avoid carbohydrates.
Grilled Chicken Salad
If you're looking for a lighter breakfast option, consider the grilled chicken salad. Make sure to omit the crispy, fried chicken and opt for grilled chicken instead. You can also add extra cheese or other keto-friendly toppings to enhance the flavour and keep you full.
Bunless Burgers
While burgers are typically associated with lunch or dinner, you can also order a bunless burger for breakfast. Opt for a burger with toppings like cheese, bacon, or avocado to increase the flavour and fat content, which is essential on a keto diet.
Remember, when ordering breakfast at Jack in the Box while on a keto diet, it's crucial to avoid buns, tortillas, tacos, sauces, and fried items. Always check the nutritional information and make modifications to suit your specific dietary needs.
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Lunch and dinner options
For lunch and dinner options at Jack in the Box, it is recommended to order a bunless burger. You can ask for it to be put in a box instead of between buns. The bunless Double Jack with cheese has been described as a good option for lunch, with 660 calories and 2 net carbs.
You can also order a grilled chicken salad, such as the club salad with grilled chicken, but remember to omit the crispy, fried chicken. The Chicken Club Salad with grilled chicken has 7 grams of net carbs.
Other options include eating the insides of a taco or a bunless grilled cheese burger. You can also order a breakfast sandwich at any time of day, such as the loaded breakfast sandwich without the bun, or the Extreme Sausage Sandwich, which has 490 calories and 0 net carbs.
It is important to note that while Jack in the Box offers customisable keto options, it is still fast food, and it is recommended to eat there sparingly.
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Foods to avoid
When following a keto diet, there are several types of foods that you should typically avoid or minimize your consumption of. Here is a list of food groups that are generally not considered keto-friendly:
Sugary Foods and Drinks
Sugar is a carbohydrate that can quickly spike your blood glucose and insulin levels. It is best to avoid or severely limit sugary items such as candy, ice cream, cake, cookies, soda, fruit juices, and other sweetened beverages. Be sure to read labels carefully, as even some seemingly healthy foods can contain large amounts of added sugar.
Most Grains and Grain Products
Grains like wheat, rice, barley, and oats are typically high in carbohydrates. This includes products made from these grains, such as bread, pasta, cereal, and traditional flour-based baked goods. Even whole grain and whole wheat options can be high in carbs, causing a significant impact on your blood sugar and insulin levels.
High-Carb Fruits and Many Fruit Products
Fruits can be nutritious and provide various vitamins and minerals, but many are also high in natural sugars and carbohydrates. On a keto diet, it is best to avoid or severely limit your intake of fruits like bananas, apples, oranges, grapes, mangoes, and pineapple. Dried fruits and fruit juices are also typically high in carbs and should be avoided.
Starchy Vegetables
Starchy vegetables tend to contain higher amounts of carbohydrates. Examples of these are potatoes, sweet potatoes, yams, and corn. While these vegetables provide essential nutrients, they may need to be limited or replaced with lower-carb options like cauliflower, broccoli, spinach, or zucchini.
Legumes
Legumes, including beans, lentils, chickpeas, and peas, are generally not considered keto-friendly due to their relatively high carbohydrate content. While they offer protein and fiber, they also contain a substantial amount of carbs, which can impact your ketosis state.
Highly Processed Foods
Many processed and convenience foods, such as chips, crackers, cookies, candy bars, and pre-made meals, are made with added sugars, grains, and other ingredients that can kick you out of ketosis. It is important to read labels and be mindful of the ingredients and carbohydrate content of any processed foods you consume while on a keto diet.
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Nutritional information
Jack in the Box serves breakfast all day, and there are several keto-friendly options available. The Extreme Sausage Sandwich, for example, has about 490 calories and less than 1 gram of net carbs. You can also order a bunless Double Jack with cheese, which has approximately 660 calories and 2 grams of net carbs. Another option is to create your own combination of meat, cheese, eggs, and bacon.
For lunch or dinner, grilled chicken salads are a good option, such as the Chicken Club Salad with grilled chicken, which has 7 grams of net carbs. You can also order a bunless grilled chicken sandwich. It is important to remember that sauces and dips are often packed with hidden sugars, so opt for keto-friendly sauces when possible.
While Jack in the Box offers some keto-friendly options, it is still fast food, and it is always preferable to prepare meals at home with high-quality meats, cheeses, and low-carb vegetables.
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Frequently asked questions
Jack in the Box offers several keto-friendly options, including the bunless Double Jack cheeseburger (around 660 calories and 2 net carbs) and the bunless Extreme Sausage Sandwich (about 490 calories and 0-1 net carbs). You can also order a grilled chicken salad or eat the insides of a taco, but remember to avoid fried and breaded foods, sauces, and dips.
Yes, Jack in the Box serves breakfast all day, so you can enjoy keto-friendly options like a bunless breakfast sandwich or a sausage, bacon, egg, and cheese sandwich.
Always check the menu and nutrition information before ordering. Remember to order your burger or sandwich without the bun, and ask for it to be put in a box instead. You can also customize your meal by choosing low-carb ingredients and avoiding sauces and dips, which can be high in sugar and carbohydrates.
Drinks filled with sugar, such as sodas, can contribute to weight gain and health issues like diabetes. While not ideal, diet soda is sometimes considered acceptable on keto, but water is always the best option.
While it's not recommended to make a habit of eating fast food on keto or any other diet, Jack in the Box offers customization options that can help you make smarter low-carb choices in a pinch. It's always best to prepare your meals at home with high-quality ingredients, but Jack in the Box can be a decent option for keto-friendly fast food if you order carefully.
