Carl's Jr.: Keto-Friendly Fast Food?

Carl's Jr. is a fast-food chain that offers a variety of menu items that can be customized to fit a low-carb keto diet. While most dishes are typically high in carbohydrates, some keto-friendly options include the Low Carb Thickburger, which is a rare find on drive-thru menus, the Star Burger (no bun), and the Charbroiled Chicken Club (lettuce-wrapped). Additionally, the option to low-carb it by ordering any sandwich as a lettuce wrap is no longer listed on the menu but can still be requested. For breakfast, the Steak & Egg Breakfast Burrito (no tortilla) and the Loaded Breakfast Burrito (no tortilla and no hash browns) are recommended. It is important to note that while Carl's Jr. provides keto options, fast food should not be a regular part of a keto diet.

Lettuce-wrapped burgers

Tips for Making Lettuce-Wrapped Burgers:

• Choose the Right Lettuce: Boston leaf lettuce is a popular choice for its nutrition and malleability. Iceberg lettuce adds a nice crunch, while Romaine lettuce offers a balance of nutrition and crunchiness.
• Prepare the Lettuce: Wash and dry the lettuce leaves. For iceberg or Romaine lettuce, you may need to use two leaves to form a "bun" on each side of the burger. With Boston leaf lettuce, one leaf is usually enough to form a cup for your fillings.
• Secure the Wrap: To prevent the lettuce wrap from falling apart, you can use a toothpick to secure it. Simply insert the toothpick through the top and bottom layers of the lettuce, holding everything together.
• Avoid Sogginess: To prevent sogginess, assemble the wraps just before serving. Also, choose thicker-leaf lettuce varieties, as they are less likely to get soggy.
• Go Beyond Lettuce: Feel free to add other greens like arugula, spinach, or spring mix for extra flavour and nutrition.

Recipes for Lettuce-Wrapped Burgers:

Basic Lettuce-Wrapped Burger:

Ingredients:

• Ground beef
• Lettuce (Boston, Iceberg, or Romaine)
• Cheese slices (optional)
• Tomato slices
• Onion slices
• Pickles
• Mustard
• Salt and pepper

Directions:

• Form the ground beef into thin patties.
• Grill or cook the patties until done to your liking.
• Place the cooked patty on a lettuce leaf.
• Top with cheese, tomato, onion, pickles, and a drizzle of mustard.
• Season with salt and pepper to taste.
• Wrap the lettuce around the burger and enjoy!
• Special Sauce Lettuce-Wrapped Burger:

Ingredients:

• Ground beef
• Lettuce (Boston, Iceberg, or Romaine)
• Cheese slices
• Tomato slices
• Red onion slices
• Pickles
• Light mayonnaise
• BBQ sauce
• Garlic powder
• Paprika

Directions:

• Mix mayonnaise, BBQ sauce, garlic powder, and paprika to make the special sauce.
• Form the ground beef into thin patties and grill them.
• Stack two patties on top of each other and add cheese in between.
• Place the patties on a lettuce leaf.
• Top with tomato slices, red onion, pickles, and a generous drizzle of special sauce.
• Wrap the lettuce around the burger and serve.
• In-n-Out Style Lettuce-Wrapped Burger:

Ingredients:

• Minced beef (80% meat and 20% fat)
• Iceberg lettuce
• Tomato slice
• Onion slice
• Dill pickles
• Yellow mustard
• Cheddar cheese slices (optional)
• Special sauce (mayonnaise, ketchup, finely chopped dill pickle, onion, yellow mustard, white wine vinegar, salt, and pepper)

Directions:

• Form the beef into two equal-sized balls of 70g each.
• Flatten the balls on a hot grill or pan.
• Season with salt and pepper and cook until about 80% done.
• Spread mustard on the rare side and flip.
• Add cheese slices (if using) and cook for a further 2 minutes.
• Place the special sauce and pickles on a thick piece of lettuce.
• Top with a tomato slice, followed by one burger patty.
• Add an onion slice and the second patty.
• Finish with another thick piece of lettuce and enjoy!

Customisation and Serving Suggestions:

• Customise Your Toppings: Feel free to experiment with different toppings like bacon, avocado, or sautéed mushrooms.
• Make it a Meal: Serve your lettuce-wrapped burgers with a side of sweet potato fries, tater tots, or grilled potatoes.
• Low-Carb Sides: To keep it low-carb, pair your burger with a side salad, cut-up veggies, or grilled vegetables.
• Make it a Salad: Chop up the lettuce and patties to create a burger salad or "burger in a bowl."
• Meal Prep and Storage: You can store the lettuce, sauce, and burger patties separately in airtight containers for up to 5 days. Reheat the patties before assembling fresh wraps.

Breakfast options

Carl's Jr. has a variety of breakfast options that can be made keto-friendly by ordering them without the bun, biscuit, tortilla, or bread. Here are some of the options:

Breakfast Sandwiches

• Sausage, Egg, and Cheese Biscuit (no biscuit): 310 calories, 27g fat, 3g total carbs, 15g protein.
• Bacon, Egg, and Cheese Biscuit (no biscuit): 180 calories, 12g fat, 3g total carbs, 14g protein.
• Monster Biscuit (no biscuit): 450-560 calories, 35-48g fat, 4g total carbs, 29g protein.
• Loaded Omelet Biscuit (no biscuit): 190-240 calories, 13-15g fat, 5g total carbs, 13g protein.
• Grilled Cheese Breakfast Sandwich with Ham (no bread): 290 calories, 6g net carbs, 29g protein.
• The Breakfast Burger (no bun, ketchup, or Hash Rounds): 550 calories, 40g fat, 8g total carbs, 30g protein.

Breakfast Burritos

• Steak and Egg Burrito (no tortilla): 420 calories, 31g fat, 3g total carbs, 29g protein.
• Prime Rib Egg Burrito (no shell): 470 calories, 36g fat, 4g carbs, 30g protein.
• Loaded Breakfast Burrito (no tortilla and no hash browns): 310 calories, 2g net carbs.

When ordering breakfast at Carl's Jr., it is important to remember to skip the bready options, sauces, and condiments. Instead, opt for a side salad with a keto-friendly dressing or extra fat, such as ranch or guacamole.

Foods to avoid

While Carl's Jr. offers a variety of keto-friendly options, there are certain foods that should be avoided to maintain an optimal low-carb diet. Here is a list of foods to steer clear of when visiting Carl's Jr. while on a keto diet:

Anything Crispy, Fried, or Battered

Items that are crispy, fried, or battered are usually breaded with wheat flour, which contains a high amount of carbohydrates. This includes options such as onion rings, French fries, and hash browns. Even items like chicken tenders or crispy chicken sandwiches should be avoided unless you can substitute grilled chicken instead.

Ketchup

Conventional ketchup, often found in fast-food restaurants, is typically made with sugar or high-fructose corn syrup. A single packet of ketchup can contain between 3-5 grams of sugar and carbohydrates. If you need a condiment, it is better to opt for mustard or bring your own sugar-free ketchup.

Sauces and Dips

Be cautious of sauces and dips that may accompany your meal. Some examples of sauces to avoid at Carl's Jr. include the Sweet and Bold BBQ Dipping Sauce, Buttermilk Ranch Dipping Sauce, and Honey Mustard Dipping Sauce. These sauces tend to be high in sugar and hidden carbohydrates. It is generally a good idea to ask for sauces on the side so that you can control the portion size and avoid excessive carbs.

Starchy Sides

Starchy sides, such as beans, rice, potatoes, and tortilla chips, are not keto-friendly. These items are high in carbohydrates and should be avoided. For example, the Rice, Beans, and Chips Platter at Carl's Jr. falls into this category.

Burritos and Tacos

While it is possible to eat the insides of burritos and tacos, these items can be challenging to eat without the shell or tortilla. The soft shell of a burrito tends to incorporate itself into the filling, making it difficult to separate. Tacos can be eaten without the shell, but it is not a very convenient option. It is generally recommended to opt for bunless burgers or breakfast sandwiches instead.

Biscuits

Although the Made from Scratch Biscuits at Carl's Jr. may be tempting, they are not keto-friendly. If you want to order a breakfast sandwich, ask for it without the biscuit or in a lettuce wrap.

Beyond Meat burger

The Beyond Meat burger, a plant-based burger option, contains too many carbohydrates to fit within a low-carb diet, even if you remove the bun and sauce. It is best to choose a different burger option or go for a lettuce-wrapped thickburger.

Customising orders

Customising your order at Carl's Jr. is a great way to ensure your meal is keto-friendly. Here are some tips to help you navigate the menu and make informed choices:

Hold the Bun and Sauce:

Request your burger or sandwich without the bun, and opt for a lettuce wrap instead. Carl's Jr. used to have a "low carb" option where you could get any sandwich as a lettuce wrap, but this may not be listed on the menu anymore. Even if you go for the lettuce wrap, remember to ask for no sauce as well, as these often contain hidden carbs and sugars.

Breakfast Sandwiches:

Breakfast sandwiches are a good choice as they usually don't come with sauce. Try the sausage or bacon, egg, and cheese biscuit without the bun, or the monster biscuit if you're extra hungry. You can also ask for a side salad instead of the biscuit.

Know What to Avoid:

Stay away from burritos and tacos, as they are hard to eat without the shell. Also, avoid anything fried, such as French fries and onion rings, and anything containing gluten. The Beyond Meat burger is also not a good choice as it contains too many carbs, even without the bun and sauce.

Order a Side Salad:

Instead of fries or onion rings, opt for a side salad. Remember to ask for no croutons or dressing, as these can add carbs and calories.

Pass on the Combo Meals:

Combo meals, or "all-star meals" at Carl's Jr., often include items you can't eat on a low-carb diet, like buns and fries. Stick to a single burger or sandwich and customise it to your dietary needs.

Customise Your Order:

When ordering burgers, ask for no bun and any sauce that comes with them. Go for a side salad instead of fries. For breakfast sandwiches, hold the bun, and for all sandwiches, ask for no bun and any sauce that comes with them. Order a side salad instead of fries.

Some specific customisation suggestions include:

• Famous star with cheese: hold the special sauce and mayo.
• Super star with cheese: skip the special sauce and mayo.
• Western bacon cheeseburger: no onion rings, and hold the tangy BBQ sauce.
• Double western bacon cheeseburger: no onion rings, and skip the tangy BBQ sauce.
• The big Carl: no classic sauce.
• The 1/3 or 1/2 pound original six-dollar thickburger: no mayo or ketchup.
• The 1/3 or 1/2 pound guacamole bacon thickburger: no Santa Fe sauce.
• California classic double cheeseburger: hold the thousand island dressing.
• For breakfast sandwiches, hold the bun: sausage, egg, and cheese biscuit; bacon, egg, and cheese biscuit; sausage grilled cheese breakfast sandwich; bacon grilled cheese breakfast sandwich; ham grilled cheese breakfast sandwich.
• The breakfast burger: hold the hash rounds and ketchup.

Additional Tips:

• Mayonnaise at restaurants often contains vegetable oil and sugar, so it's best to avoid it.
• If you want to add some flavour to your meal, bring your own sugar-free ketchup or mustard, which has fewer carbs.
• Ask for sauces on the side so you can control the portion and the overall carbs in your meal.
• If you're ordering a chicken sandwich, ask for grilled chicken instead of crispy, as crispy chicken is usually breaded and fried, increasing the carb count.

Remember, when in doubt, ask for your meal to be made "low-carb" and specify that you don't want a bun. With these customisation tips, you can enjoy a delicious and keto-friendly meal at Carl's Jr.

Salads and sides

One option is to order a side salad instead of fries. Be sure to hold the croutons and dressing, and ask for oil and vinegar or a lemon slice if available.

If you're looking for something more substantial, the Charbroiled Chicken Salad can be made keto-friendly by removing the croutons and choosing a keto-friendly dressing, such as ranch or buffalo dipping sauce.

For a more unique option, try the new Taco Salad. Choose from steak, ground beef, or chicken, and ask for no shell to make it keto-friendly. This salad comes with a four-cheese blend, hot sauce, guacamole, pico de gallo, crema, and cotija cheese.

If you're looking for a side to go with your salad, extra cheese or bacon can be a good option to add more fat and protein to your meal.

Remember, when ordering at Carl's Jr, don't be afraid to ask for customizations. They offer a variety of keto-friendly options, and their staff are used to accommodating special requests.

Frequently asked questions