Dante Carrillo
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. Eating keto at a fast-food restaurant is possible and can easily fit into a keto diet menu with a few modifications, substitutions, and planning. For example, at Wendy's, you can order one of their low-carb salads, such as the Southwest Avocado Chicken Salad without the bacon, or their grilled chicken sandwich without the bun. At McDonald's, you can order a plain double cheeseburger without the bun, and it will be served to you in a plastic box with a fork. Burger King's grilled chicken sandwich can also be keto-friendly if you remove the bun. Subway offers a variety of chopped salads that are keto-friendly, such as the oven-roasted chicken salad or the steak and cheese salad. Chipotle is another keto-friendly option, where you can build your own salad with grass-fed beef and fajita veggies.
Characteristics and Values of Keto Fast Food:
| Characteristics | Values |
|---|---|
| High fat | 70 to 80 percent of calories from fat |
| Moderate protein | Focus on adding fat to your plate rather than meat |
| Very low carb | 20 to 50 grams of carbs or net carbs per day |
| Grass-fed meat | Grass-fed, free-range beef patty at Carl's Jr. |
| Bunless burgers | McDonald's, Burger King, Five Guys, Wendy's, Sonic, Carl's Jr. |
| Lettuce wraps | Carl's Jr., Wendy's |
| Salads | Chipotle, Panera, Arby's, Chick-fil-A, Wendy's, Subway, Starbucks |
| Customizable | Five Guys, Chopt |
| Keto coffee | Starbucks |
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What You'll Learn
Keto-friendly fast food orders
The ketogenic diet is a low-carbohydrate method of eating. It is high in fat, moderate in protein, and very low in carbs. It is important to remember that keto-friendly fast food options may require some modifications and substitutions. Here are some ideas for keto-friendly fast food orders:
Burgers and Sandwiches
- McDonald's: Order the Sausage, Egg, and Cheese McMuffin Breakfast Sandwich without the English muffin, or the Bacon, Egg, and Cheese Biscuit without the biscuit. You can also get the Artisan Grilled Chicken Sandwich without the bun.
- Burger King: Try the Grilled Chicken Sandwich without the bun.
- Wendy's: Go for the Bunless Baconator or the Grilled Chicken Asiago sandwich without the bun.
- Five Guys: Skip the bun and top the beef patty with veggies such as lettuce, pickles, tomatoes, grilled onions, mushrooms, and peppers.
- Sonic: Order a burger without the bun.
- Carl's Jr.: Ask for a grass-fed, free-range beef patty wrapped in lettuce instead of a bun.
- Jersey Mike's: Order any signature sub as a "Sub in a Tub," which comes without the bread.
Salads and Bowls
- Panera: The Greek Salad with dressing on the side and added protein is a good option. You can also get their sausage, egg, and cheese breakfast sandwich without the bun.
- Chipotle: Avoid rice and beans, and build a salad with meat, cheese, and guacamole. Use salsa or olive oil and vinegar as dressing.
- Starbucks: Try the Egg and Spinach Pot, which has two hard-boiled eggs and spinach.
- Arby's: Their salad, which includes roasted turkey, bacon, cheese, tomatoes, mixed greens, and iceberg lettuce, requires no substitutions.
- Taco Bell: Order the Mini Skillet Bowl without potatoes and add beef, guacamole, sour cream, and creamy chipotle sauce. You can also get any meal in a bowl instead of a shell.
- Subway: Try their new protein bowls, which can easily fit into a keto diet.
- Jack in the Box: Get the Chicken Teriyaki Bowl without rice and sauce, or the Meat Lover Burrito without the tortilla.
Sides and Drinks
- Choose low-carb vegetables like cauliflower, asparagus, or mushrooms as sides.
- Avocado, nuts, olive oil, and healthy fats like omega-3s from fish are good additions to your meal.
- Avoid sugary sauces and opt for ranch dressing or olive oil and vinegar.
- For drinks, choose low-carb options like Diet Coke or Diet Pepsi instead of full-sugar soft drinks.
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Keto at popular fast-food chains
Eating keto at popular fast-food chains is possible, and many chains now offer keto-friendly options. Here are some tips for staying keto at popular fast-food restaurants:
McDonald's
The key to keeping it keto at McDonald's is to go bunless. Whether you're ordering a Quarter Pounder or a breakfast sandwich, skip the bun and french fries to avoid carbohydrates. You should also skip the ketchup, as it is not keto-friendly.
Burger King
Burger King's Grilled Chicken Sandwich can be a keto-friendly option if you remove the potato bun. You can ask if they'll add extra greens to make a makeshift salad.
Five Guys
Five Guys' burgers are famous for being customizable. Skip the bun and top the beef patty with veggies like lettuce, pickles, tomatoes, grilled onions, mushrooms, and peppers. You can also order their hot dog without a bun and add keto-friendly toppings like cheese, bacon, and vegetables.
Chipotle
Chipotle is one of the best places to eat keto due to its variety of keto-friendly ingredients. You can combine ingredients like sour cream, chicken, steak, and cheese while skipping the tortilla to keep it low-carb.
Chick-fil-A
Ordering keto at Chick-fil-A can be tricky due to breading and condiments, but you can still make it work. Their grilled chicken options have the fewest carbs, and you can also order their grilled nuggets.
KFC
KFC's grilled chicken is considered one of the best keto options at the chain. You can also choose from sides like salads and green beans.
Starbucks
Starbucks offers "Egg Bites," which are tasty and keto-friendly. However, be cautious with specialty drinks and items, as they may be loaded with sugar.
Panera
Panera is known for its bread, but you'll want to stick to the salad menu for keto-friendly options. Their Greek Salad is keto-friendly, especially with dressing on the side. You can also get their sausage, egg, and cheese breakfast sandwich without the bun.
Remember, the key to eating keto at fast-food chains is to focus on low-carb options and make adjustments where needed. Many chains offer customizable meals, so don't be afraid to ask for substitutions.
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Keto and eating out
Eating out while on a keto diet can be challenging, but it's not impossible. With some modifications, substitutions, and planning, you can stick to your keto diet at various restaurants and fast-food places. Here are some tips and suggestions for keto and eating out:
Planning and Preparation:
- When you know you'll be eating out, especially at a fast-food restaurant, check the menu online beforehand. Many restaurants now offer nutritional information on their websites, making it easier to plan your keto-friendly meal.
- If you're visiting someone's home for a meal, consider giving them a heads-up about your dietary restrictions. This way, they can accommodate your needs or allow you to bring your own keto-friendly dish.
- Before heading out, eat a fatty keto-friendly snack like nuts, olives, or cheese. This will help curb your appetite and make it easier to avoid non-keto options.
Ordering Tips:
- Choose a protein that is not fried, such as grilled steak, fish, or chicken. You can also opt for bunless burgers, which are a popular keto option at many fast-food chains.
- Include non-starchy vegetables in your meal, such as broccoli, zucchini, leafy greens, or a side salad.
- Avocados are a great way to add healthy fats to your meal. Order dishes with avocado or ask for it as a side.
- Be mindful of sauces and dressings, as they may contain hidden carbs. Ask for sauces on the side, and choose options like Béarnaise sauce, which is mostly fat.
- When in doubt, keep it simple. A steak with steamed broccoli and avocado is a perfect keto-friendly combination.
Fast-Food Options:
- Carl's Jr.: They offer a low-carb option where you can replace the bun with a lettuce wrap.
- McDonald's: Order their burgers without the bun, and they will serve it in a box with a fork. You can also get their breakfast sandwiches without the bun.
- Wendy's: They offer lettuce-wrapped burgers, and their Southwest Chicken Salad is a good keto option.
- Subway: Try their protein bowls, which can easily fit into a keto diet.
- Chipotle: Avoid the rice and beans, and build your own salad with meat, cheese, and guacamole. Skip the vinaigrette and use salsa instead.
- Five Guys: Their burgers are highly customizable. Skip the bun and load up on veggies.
- Jersey Mike's: Ask for a "Sub in a Tub" to enjoy any of their signature subs without the bread.
- KFC: Go for their grilled chicken and a side of green beans.
- Panera: The Greek Salad without the dressing is keto-friendly. You can also get their sausage, egg, and cheese breakfast sandwich without the bun.
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Keto fast food options
Maintaining a ketogenic diet can be challenging when eating out at fast-food restaurants, but it is not impossible. Many fast-food chains now offer keto-friendly options or customisable meals that can be adjusted to fit keto guidelines. Here are some tips and suggestions for keto fast food options:
Burgers and Sandwiches
A popular option for keto dieters is to order a burger or sandwich without the bun. For example, you can get a McDonald's cheeseburger or a Wendy's Baconator without the bun. Some places, like Carl's Jr., Sonic, and Wendy's, will even wrap your burger in lettuce instead. Five Guys also offers a "Sub in a Tub" option, where you can get all the toppings of their signature subs without the bread.
Salads
Salads are another good option for keto dieters, as long as you watch out for carb-heavy ingredients like rice, beans, and certain salad dressings. Chipotle offers a Keto Salad Bowl with greens, carnitas, tomato salsa, cheese, and guacamole. You can also create your own keto-friendly salad at Chipotle or other salad bars by choosing a base of greens and adding meat, cheese, guacamole, and healthy fats like avocado or olive oil. Just be mindful of the carb content of certain toppings, like salsa or carrots.
Chicken
KFC's grilled chicken is a good keto option, as it is low in carbs and can be paired with a side of green beans or a side salad instead of mashed potatoes or coleslaw. Other keto-friendly chicken options include Popeyes blackened chicken tenders or Shake Shack's Double SmokeShack in a lettuce wrap.
Breakfast Options
If you're looking for a keto-friendly breakfast, consider a traditional combination of bacon or sausage with eggs, available at most fast-food restaurants. Just be mindful that cured bacon and sausages are processed meat products that should be consumed in moderation.
Other Tips
When in doubt, opt for meals that are high in healthy fats and protein while being low in carbs. You can also bring your own keto-friendly toppings or sides, like avocado, nuts, or olive oil, to add to your meal. Additionally, using a food tracking app or checking the nutritional information online can help you make more informed choices when eating out.
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Keto coffee
To make keto coffee, start by brewing 2 cups of coffee using your preferred method. If using a pour-over method, grind the coffee to the size of kosher salt or slightly smaller. Fill your coffee filter and wet the grounds with a small amount of water, allowing 30 seconds for it to "bloom". Then, pour in the rest of the water in a circular motion, being careful not to overflow the filter. Next, add butter, MCT oil (or coconut oil), and an optional sweetener like monk fruit sugar, vanilla extract, or a brown sugar substitute. Blend the mixture for 30-40 seconds until smooth and frothy. Finally, pour the coffee into a glass or mug and scoop out the foam on top.
There are also instant keto coffee mixes available, such as IT Works Keto Coffee, which contains grass-fed butter and MCT oil. These mixes are convenient for those on the go, requiring only hot water to prepare.
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Frequently asked questions
Some keto-friendly options at fast-food restaurants include:
- Salads from Chipotle with grass-fed beef, veggies, guacamole, and salsa instead of vinaigrette.
- Grilled chicken from KFC with a side of green beans.
- The Greek Salad from Panera with dressing on the side.
- The Grilled Chicken Club Sandwich from Panera without the bun.
- The Spicy Southwest Salad with grilled chicken from Chick-fil-A.
- The Market Salad from Chick-fil-A.
- The Sub in a Tub from Jersey Mike's.
- The Southwest Avocado Chicken Salad from Wendy's without the bacon.
- The Double-Double Protein Style burger from Five Guys without the sauce.
- The Bunless Baconator from Wendy's.
Some tips for ordering keto-friendly options at fast-food restaurants include:
- Look at the nutritional information online before ordering.
- Avoid buns, rice, beans, and potatoes.
- Add extra fat to your meal with avocado, olives, macadamia nuts, or olive oil.
- Focus on low-carb, high-fat, and moderate protein options.
Some keto-friendly breakfast options at fast-food restaurants include:
- The steak, egg, and cheese breakfast sandwich from McDonald's without the biscuit.
- The sausage, egg, and cheese breakfast sandwich from Panera without the bun.
- The egg and cheese Protein Box from Starbucks.
A keto-friendly drink option at Starbucks is a "tall" black coffee with a tablespoon of coconut oil, grass-fed butter, or collagen powder.
