Keto At Burger King: Best Low-Carb Meal Options

Burger King is a fast-food chain that offers a variety of menu items, including burgers, sandwiches, and breakfast options. While the restaurant may not be known for its keto-friendly options, it is possible to make keto-compliant choices when dining there. This involves customising orders to fit within the keto diet's guidelines, which typically entails a low-carb, high-fat approach.

The keto diet, short for ketogenic, is a popular nutritional approach that has gained traction in recent years due to its potential for quick results and health benefits. The diet emphasises high-fat, low-carb consumption, typically limiting carbohydrate intake to less than 50 grams per day. This restriction aims to induce a metabolic state called ketosis, where the body burns fats instead of sugars for energy.

When it comes to Burger King, the key to staying keto is to make thoughtful modifications to your order. Here are some general guidelines:

- Avoid buns, wraps, and breaded items: Opt for bunless burgers and sandwiches, as bread products are often high in carbs.

- Choose wisely among condiments and sauces: Ketchup, BBQ sauce, and certain salad dressings can be high in sugar and carbs. Stick to options like mustard, mayonnaise, and ranch or Italian dressing.

- Be mindful of crispy and fried foods: Crispy coatings on chicken and other items can add hidden carbs. Grilled options are generally a better choice.

- Select keto-friendly drinks: Water, black coffee, unsweetened tea, and sugar-free options are best. Regular iced coffee and sweetened drinks should be avoided.

With these tips in mind, let's explore some keto-friendly options at Burger King:

Breakfast:

- Bacon, Egg, and Cheese Croissan'wich (without the croissant): A protein-rich option with eggs, cheese, and bacon.

- Fully Loaded Croissan'wich (without the croissant): This breakfast sandwich includes ham, bacon, sausage, eggs, and cheese.

- Sausage, Egg, and Cheese Croissan'wich (without the croissant): A savoury combination of sausage, eggs, and cheese.

- Ham, Egg, and Cheese Croissan'wich (without the croissant): A lighter option with ham, eggs, and cheese.

Lunch and Dinner:

- Whopper with Cheese (without the bun and ketchup): A quarter-pound beef patty topped with cheese, tomatoes, lettuce, mayonnaise, pickles, and onions.

- Double Whopper with Cheese (without the bun): Double the beef patties and cheese for a heartier option.

- Bacon Cheeseburger (without the bun and ketchup): Enjoy a beef patty, bacon, cheese, pickles, and mustard.

- Cheeseburger (without the bun and ketchup): A classic cheeseburger without the bun.

- Bacon King Sandwich (without the bun): Indulge in two quarter-pound beef patties, bacon, and cheddar cheese.

- Jalapeno King Sandwich (without the bun and sauce): Spice things up with this jalapeno-infused option.

- Grilled Chicken Sandwich (without the bun and sauce): A grilled chicken sandwich with tomatoes, lettuce, and mayonnaise.

Remember, when ordering at Burger King or any fast-food restaurant, it's always a good idea to review the nutritional information and make special requests to ensure your meal aligns with your keto goals.

Keto breakfast options at Burger King

Burger King may not be the ideal place for a keto breakfast, but there are still some options available. Here are some keto breakfast ideas at Burger King:

Egg-Normous Burrito Bowl

Order the Egg-Normous Burrito without the tortilla and hash browns. This option includes two folded eggs, two slices of American cheese, two slices of bacon, a sausage patty, and shredded cheese. The nutritional values for this option are approximately 360 Calories, 34g Fat, 6g Total Carbs, 0g Fiber, 2g Sugar, 22g Protein, and 6g Net Carbs.

Sausage, Egg, and Cheese Croissan'wich

This sandwich can be ordered without the croissant. The nutritional values are approximately 310 Calories, 26g Fat, 3g Total Carbs, 0g Fiber, 2g Sugar, 15g Protein, and 3g Net Carbs.

Bacon, Egg, and Cheese Croissan'wich

Similarly, you can order the Bacon, Egg, and Cheese Croissan'wich without the croissant. This option has about 310 Calories, 26g Fat, 3g Total Carbs, 0g Fiber, 2g Sugar, 15g Protein, and 3g Net Carbs.

Fully Loaded Croissan'wich

The Fully Loaded Croissan'wich can also be ordered without the croissant. It has approximately 360 Calories, 28g Fat, 3g Total Carbs, 0g Fiber, 1g Sugar, 23g Protein, and 3g Net Carbs.

Ham, Egg, and Cheese Croissan'wich

This sandwich, ordered without the croissant, has about 130 Calories, 8g Fat, 2g Total Carbs, 0g Fiber, 1g Sugar, 12g Protein, and 2g Net Carbs.

Double Meat Breakfast Sandwiches

You can also opt for a double meat breakfast sandwich without the bread. Here are some options:

• King Croissan'wich with Double Sausage: 490 Calories, 43g Fat, 2g Total Carbs, 23g Protein, and 2g Net Carbs.
• King Croissan'wich with Ham and Sausage: 340 Calories, 28g Fat, 3g Total Carbs, 19g Protein, and 3g Net Carbs.
• King's Croissan'wich with Sausage and Bacon: 390 Calories, 33g Fat, 2g Total Carbs, 20g Protein, and 2g Net Carbs.

A La Carte Options

You can also build your own keto breakfast by ordering a la carte options. Here are some ideas:

• Double Sausage Patty and Egg: Macros – 440 calories, 5g net carbs, and 24g protein.
• Eggs: 80 Calories, 6g Fat, 0g Total Carbs, 0g Fiber, 0g Sugar, 5g Protein, and 0g Net Carbs.
• Bacon: 35 Calories, 3g Fat, 0g Total Carbs, 0g Fiber, 0g Sugar, and 2g Protein.
• Sausage Patty: 170 Calories, 15g Fat, 0g Total Carbs, 0g Fiber, 0g Sugar, and 7g Protein.
• Ham: 15 Calories, 0g Fat, 0g Total Carbs, 0g Fiber, 0g Sugar, and 3g Protein.

Remember to pair your breakfast with a keto-friendly drink, such as water, black coffee, or unsweetened tea.

While these options can help you stay within your keto diet, keep in mind that preparing your meals at home gives you more control over the ingredients and nutritional values.

Keto lunch and dinner options at Burger King

If you're on a keto diet and craving some fast food, Burger King has got you covered. Here are some tips and specific meal options to help you stay keto at BK:

Tips for Ordering Keto at Burger King

• Avoid buns, wraps, bagels, french fries, biscuits, pancakes, breading, hash browns, tortillas, and desserts.
• When in doubt, leave out the condiments.
• For drinks, stick to water, black coffee, unsweetened iced tea, or Diet Coke products.
• If the menu item says "sugar-free", it's best to still check the nutrition guide.
• Download the Burger King app for amazing deals and more nutrition stats.
• If you're watching your calories, toss the bun. A plain Whopper with a bun has 470 calories and 42g carbs, while a plain Whopper without a bun has 240 calories and 0g carbs.

Keto Lunch and Dinner Options

Burgers

You can order any burger on the menu without the bun and sauce to make it keto-friendly. Here are some popular choices:

• Whopper with Cheese, no bun and no ketchup: 320 calories, 24g fat, 1g carbs, 24g protein
• Double Whopper with Cheese, no bun: 690 calories, 57g fat, 4g carbs, 42g protein
• Bacon & Cheese Whopper, no bun and no ketchup: 370 calories, 29g fat, 1g carbs, 27g protein
• Bacon King Sandwich, no bun and no sauce: 740 calories, 57g fat, 3g carbs, 54g protein
• Bacon King Jr. Sandwich, no bun and no sauce: 360 calories, 28g fat, 1g carbs, 25g protein
• Cheeseburger, no bun and no ketchup: 150 calories, 11g fat, 1g carbs, 11g protein
• Double Cheeseburger, no bun and no ketchup: 300 calories, 22g fat, 2g carbs, 22g protein
• Bacon Cheeseburger, no bun and no ketchup: 180 calories, 14g fat, 1g carbs, 13g protein
• Bacon Double Cheeseburger, no bun and no ketchup: 270 calories, 20g fat, 1g carbs, 20g protein
• Double Quarter Pound King, no bun, no ketchup, and no mayo: 640 calories, 49g fat, 3g carbs, 48g protein

Toppings

You can add these toppings to your bunless burgers for extra flavor:

• Mayonnaise: 80 calories, 9g fat, 1g carbs
• Mustard: 0 calories, 0g fat, 0g carbs
• Pickles (2): 0 calories, 0g fat, 0g carbs
• Onion: 6 calories, 0g fat, 1.5g carbs
• Lettuce: 0 calories, 0g fat, 0g carbs
• Tomato (1 slice): 4 calories, 0g fat, 1g carbs
• Bacon (1 strip): 54 calories, 4g fat, 0g carbs

Sauces

These sauces are keto-friendly, but remember to be mindful of your carb count:

• Buffalo Dipping Sauce: 80 calories, 8g fat, 2g carbs
• Ranch Dipping Sauce: 140 calories, 15g fat, 1g carbs
• Zesty Sauce: 150 calories, 15g fat, 3g carbs
• Ken's Ranch Dressing: 260 calories, 28g fat, 2g carbs
• Ken's Golden Italian Dressing: 160 calories, 17g fat, 4g carbs

Salads

Salads can be a good keto option, but be mindful of the toppings and dressings. Here's what you can order:

• Grilled Chicken Garden Salad, no dressing: 340 calories, 15g fat, 16g carbs, 39g protein
• Chicken Club Salad, no dressing: 440 calories, 23g fat, 16g carbs, 44g protein
• Garden Side Salad, no dressing: 60 calories, 4g fat, 3g carbs, 4g protein

Final Thoughts

While Burger King may not have a dedicated keto menu, there are plenty of customisation options to make your meal keto-friendly. Remember to check the nutrition guide and track your carbs to stay within your keto limits. Enjoy your keto feast!

Keto-friendly drinks at Burger King

When it comes to keto-friendly drinks at Burger King, there are a few options to choose from. Here are some suggestions:

• Water: Opt for still or sparkling water instead of soda to avoid the sugar and carbohydrates found in soft drinks.
• Black coffee: Coffee is a great choice for keto-conscious diners, but be sure to order it without any sugar or milk, as these can add carbohydrates.
• Unsweetened tea: Like coffee, tea is a good option, but only if it's unsweetened. Avoid adding sugar, and use milk sparingly as it contains carbohydrates.
• Sugar-free diet cola: If you're craving a fizzy drink, go for a sugar-free option like Diet Coke. However, as one source notes, it's still best to stick to water.

While these options are generally considered keto-friendly, it's important to remember that the ketogenic diet is highly individualised, and the specific guidelines can vary depending on your goals and health status. Therefore, it's always a good idea to consult with a healthcare professional or registered nutritionist before starting any new diet, including keto. They can provide personalised advice and help you determine if keto is the right approach for you.

Keto-friendly sauces and dressings at Burger King

When following a keto diet, it's important to watch out for hidden carbs in sauces and dressings. While Burger King doesn't offer a keto-specific menu, there are some keto-friendly sauces and dressings available. Here are some options to consider:

Mayonnaise

Mayonnaise is a keto-approved condiment at Burger King, with 0 g of carbs, 9 g of fat, 76 mg of sodium, and 0.1 g of protein. It's a great choice for adding some extra flavour to your burger or sandwich.

Mustard

Mustard is another keto-friendly option, with only 0.2 g of carbs, 0.16 g of fat, 55 mg of sodium, and 0.2 g of protein. It adds a nice kick to your meal without the extra carbs.

Ranch Dressing

Ranch dressing is a popular choice for keto dieters. At Burger King, their ranch dressing has 2 g of carbs, 13 g of fat, 270 mg of sodium, and 0.4 g of protein. It's a great option if you're looking for something creamy and flavourful.

Buffalo Dipping Sauce

With 80 calories and 8 g of fat, Buffalo Dipping Sauce is another keto-friendly option at Burger King. It has 2 g of total carbs and 1 g of protein. This sauce will add a nice kick to your meal.

Ken's Golden Italian Dressing

This dressing is another good choice for keto dieters, with 160 calories, 17 g of fat, 4 g of carbs, and 0 g of protein. It's a tasty option if you're looking for something lighter.

Ken's Ranch Dressing

Ken's Ranch Dressing is also a keto-friendly option. It has 260 calories, 28 g of fat, 2 g of carbs, and 1 g of protein. This dressing will add a creamy and tangy flavour to your salad or burger.

Remember, when ordering at Burger King, it's important to specify that you want your meal without the bun and any other high-carb ingredients. With a few modifications, you can enjoy your favourite Burger King meals while sticking to your keto diet.

What to avoid when eating keto at Burger King

When eating keto at Burger King, there are several foods and drinks you should avoid.

Firstly, avoid buns, wraps, bagels, french fries, biscuits, pancakes, breading, hash browns, tortillas, and desserts. This includes the burger bun, croissant, and biscuit that come with many of the sandwiches.

Secondly, avoid breaded and crispy items, such as chicken nuggets, jalapeno poppers, mozzarella sticks, onion rings, and crispy chicken sandwiches.

Thirdly, be cautious with condiments and drinks. Avoid creamy sauces, BBQ ketchup, and sweetened iced tea. Check the nutrition information before choosing a drink, and stick to water, black coffee, or unsweetened tea if possible.

Finally, be mindful of the salad options. While a side salad without dressing is a good keto option, the grilled chicken club salad and garden side salad at Burger King are not keto-friendly due to the croutons and high carb count.

Frequently asked questions