Keto And Fast Food: A Healthy Match?

The ketogenic diet is a highly restrictive diet that aims to put the body into a metabolic state called ketosis. This involves eating high-fat, low-carb, and moderate-protein foods. As such, eating out on the keto diet can be challenging, especially at fast-food restaurants where most items are high in carbs. However, with some modifications, it is possible to enjoy fast food while staying keto.

- Skip the bun and opt for a lettuce wrap or go bunless.

- Choose grilled chicken or other meat options instead of breaded or fried items.

- Avoid high-carb toppings like honey mustard sauce, ketchup, and teriyaki sauce.

- Add extra fat to your meal with toppings like mayo, salsa, avocado, and cheese.

- Check nutrition information online before ordering to make informed choices.

- Bring your own keto-friendly condiments and dressings if possible.

- McDonald's Cheeseburger or Quarter Pounder with Cheese without the bun.

- Wendy's Baconator or Spicy Chicken Salad.

- Chipotle Keto Salad Bowl or Chicken Burrito Bowl without rice or beans.

- Taco Bell Power Menu Bowl without rice or beans.

- Burger King Whopper with Cheese or Bacon King Sandwich without the bun.

- Five Guys Bacon Cheeseburger or Hot Dog wrapped in lettuce.

- Chick-fil-A Grilled Chicken Nuggets or Cobb Salad with Grilled Chicken.

- Starbucks Egg Bites or an Iced Coffee with heavy cream.

- Subway Chicken Bacon Ranch Bowl or Steak and Cheese Salad.

- KFC Grilled Chicken or Original Drumstick.

Keto-friendly fast-food options

The ketogenic, or keto, diet is highly restrictive, which can sometimes make eating out difficult. However, making small changes to many popular menu items can create keto-friendly fast food.

A keto diet typically involves eating high fats, moderate proteins, and very low carbohydrates. This means that fast-food items like ketchup, sauces, and wheat-based products like bread are off the menu.

However, many fast-food restaurants offer keto-friendly options, or allow you to make small changes to your order to make it keto-friendly. Here are some examples:

McDonald's

• Cheeseburger, no bun
• Egg and Sausage Patty from the Big Breakfast, no hash brown or biscuit
• Quarter Pounder with Cheese, no bun
• McDouble, no bun
• Big Mac, no bun

In-N-Out Burger

• Any burger "protein style", i.e. wrapped in lettuce
• The Flying Dutchman: two burger patties with two slices of cheese

Wendy's

• Baconator, no bun
• Dave's Single or Dave's Double, no bun, onions, or ketchup
• Southwest Chicken Salad
• Baconator, no bun, with avocado, tomato, and pickles

Taco Bell

• Power Menu Bowl, no rice
• Cheesy Toasted Breakfast Burrito, no tortilla

Burger King

• Whopper with Cheese, no bun
• Double Whopper with Cheese, no bun
• Whopper Jr., no bun
• Bacon King Sandwich, no bun
• Double Bacon Cheeseburger, no bun
• Bacon Cheeseburger, no bun

Subway

• Veggie Delite salad
• Cold Cut Combo salad
• Rotisserie-Style Chicken salad
• Tuna protein bowl
• Chicken protein bowl

Chipotle

• Keto Salad Bowl: chicken, cheese, guacamole, super greens, and salsa
• Chicken Bowl
• Steak Bowl

Five Guys

• Any burger, no bun, with keto-friendly toppings
• Hot dogs: bacon dog, bacon cheese dog, or kosher-style hot dog, with keto-friendly toppings

Chick-Fil-A

• Grilled nuggets
• Grilled chicken sandwich, no bun
• Hash brown scramble bowl, no hash browns
• Grilled breakfast fillet
• Unsweetened iced tea

Dunkin'

• Iced coffee or unsweetened iced tea
• Unsweetened flavor shots: hazelnut, vanilla, or blueberry
• Meat, egg, and cheese, no bread
• Sausage or bacon
• Coconut milk or cream

Popeyes Louisiana Kitchen

Blackened chicken tenders

Jack In The Box

• Chicken Teriyaki Bowl, no rice, double veggies, no sauce
• Grilled club salad with julienne chicken, with keto-friendly dressing
• Extreme Sausage Sandwich, no bun
• Ultimate Breakfast Sandwich, no bun
• Buttery Jack Burger, no bun or ketchup
• Bacon Swiss Buttery Jack, no bun

KFC

• Grilled chicken: thigh, breast, drummy, or wings
• Original Recipe chicken drumstick or wing

Marco's Pizza

• Low-carb Specialty Pizza Bowl
• Deluxe Pizza Bowl
• Philly Pizza Bowl
• All Meat Pizza Bowl
• Ultimate Magnifico Pizza Bowl

How to order keto at fast-food restaurants

The ketogenic, or keto, diet is highly restrictive, which can sometimes make eating out difficult. However, small changes to many popular menu items can make them keto-friendly.

A keto diet typically involves eating high fats, moderate proteins, and very low carbohydrates. Fast foods, on the other hand, tend to be high in carbohydrates and added sugars. Therefore, to remain in ketosis, people following a keto diet need to choose their fast food carefully.

• Ask for no bun: Many fast-food items, such as burgers and sandwiches, can be made keto-friendly by simply asking for no bun. You can also ask for a lettuce wrap instead.
• Choose full-fat salad dressings: While salad can be a good option for keto, be mindful of the dressing. Choose full-fat salad dressings, but be sure to check the sugar content.
• Avoid high-sugar sauces: Ketchup, barbecue sauce, teriyaki sauce, and honey mustard dressing are all high in sugar and should be avoided. Instead, opt for high-fat condiments like mayonnaise or olive oil.
• Add extra cheese: Cheese is a great way to add fat and flavour to your meal. Ask for extra cheese or cheese slices instead of buns or other forms of bread.
• Choose bowls over tacos or wraps: Bowls are often a better option than tacos or wraps, as they tend to have fewer carbs. For example, a burrito bowl or "bare" burrito can be a keto-friendly option.
• Check the menu for keto options: Many fast-food restaurants now offer keto-friendly options, such as keto salads or bowls. For example, Chipotle offers a Keto Salad Bowl, and El Pollo Loco offers The World's First Keto Burrito.
• Be mindful of protein intake: Some keto diets restrict protein intake, so be mindful of how much protein you're consuming. For example, the Chipotle Keto Salad Bowl may have a higher protein ratio than some keto diets allow.
• McDonald's: Cheeseburger with no bun, Egg and Sausage Patty from the Big Breakfast (omit the hash brown and biscuit)
• In-N-Out Burger: Burger with lettuce instead of a bun
• Wendy's: Double Stack Cheeseburger with no bun and extra ranch dressing
• Five Guys: Hot dog with no bun, Baconator with avocado, tomato, and pickles (no bun)
• KFC: Fried Chicken Drumsticks with coleslaw (be mindful of the carbs in the coleslaw)
• Subway: Any protein bowl or salad with no bread (be mindful of the sauce)
• Chipotle: Keto Salad Bowl (chicken, cheese, salsa, guacamole, and greens) or a custom salad bowl
• Taco Bell: Power Menu Bowl with no rice (choose steak or chicken, and add toppings like lettuce, onion, cheese, and sour cream)
• Burger King: Whopper with Cheese, Double Whopper with Cheese, or Whopper Jr. with no bun
• Arby's: Corned Beef Reuben or Half Pound Beef N' Cheddar without the bun
• Chick-fil-A: Grilled nuggets, grilled chicken sandwich with no bun, or any breakfast sandwich without bread
• Dunkin': Iced coffee or unsweetened iced tea with unsweetened flavour shots, meat, egg, and cheese with no bread, coconut milk, or cream

Foods to avoid on a keto diet

Fast food can be tricky when you're on the keto diet, as it's often loaded with sugar and carbs. However, it is possible to make small changes to create keto-friendly fast food options. Here are some tips and suggestions for foods to avoid when following a keto diet:

• Grains and Sugar: Avoid processed grains and sugar, such as bread, pasta, cookies, crackers, pizza crusts, and muffins. These are high in carbohydrates, which can hinder your keto progress.
• Fruits: While fruits are generally healthy, some are high in sugar and carbs. Dried fruits, such as raisins, dates, and dried mango, fruit smoothies, and fruit juices (except lemon and lime juice) are best avoided. Opt for low-glycemic fruits like blackberries, blueberries, raspberries, and strawberries instead.
• Vegetables: The general rule for keto is to avoid starchy vegetables that grow beneath the ground. Carrots, peas, potatoes, and sweet potatoes are too starchy for keto and should be replaced with non-starchy veggies like broccoli, zucchini, spinach, and cauliflower.
• Legumes: Beans and peas are typically high in protein and nutrients, but they are also high in carbs, so they should be limited or avoided. Green beans and black soybeans are the lowest in carbs and can be included in small portions.
• Dairy: Dairy products are generally low in carbs, but they still contain some. Limit your intake to 3-4 ounces per day and avoid creamed cottage cheese and fat-free or low-fat yogurt.
• Processed Meats: While bacon and other processed meats may be keto-friendly, they may not be the most heart-healthy choice. Always check the ingredients for added sugar and hidden carbs.
• Oils and Unhealthy Fats: Consume recommended amounts of added fats (2-4 tablespoons daily) and avoid overheating oils. Choose healthier fats like extra-virgin olive oil.
• Drinks: Pay attention to your drink choices, as they can be a significant source of hidden sugars and carbs. Avoid full-sugar soft drinks, tonic water (unless sugar-free), energy drinks (unless sugar-free), and cocktails like margaritas, screwdrivers, and piña coladas. Water should be your primary drink, with 6-8 glasses per day.
• Fast Food Options: When eating fast food, avoid breaded items like burgers with buns, wraps, muffins, fries, hash browns, and certain sauces like barbecue, teriyaki, and honey mustard. Opt for keto-friendly alternatives, such as lettuce wraps, full-fat salad dressings, extra avocado, cheese, or side salads instead of buns.

Keto breakfast options at fast-food restaurants

Sticking to a keto diet when eating out can be challenging, but with a little research and planning, you can find keto-friendly breakfast options at many fast-food restaurants. Here are some tips and specific menu items to help you navigate popular fast-food chains while staying on track with your keto diet:

Customise Your Order

The beauty of fast food is that you can often customise your order. Simply ask for no bun or bread with your sandwich or burger, and consider substituting it with a lettuce wrap to add some extra veggies to your meal. You can also skip the fries and opt for a side salad instead. Be mindful of hidden carbs in sauces and dressings, and ask for these to be left out or served on the side.

McDonald's

The Egg McMuffin without the English muffin is a popular keto option, containing only 3 grams of carbs. You can also try the Sausage McMuffin with Egg, also without the muffin, which has 3 grams of net carbs. Other keto-friendly orders include the Bacon, Egg, and Cheese Biscuit without the biscuit (4 grams of net carbs), or the Sausage Burrito without the tortilla (3 grams of net carbs). Don't forget that you can also order side items such as eggs and sausage to create your own keto-friendly platter.

Starbucks

While Starbucks is known for its drinks, they also offer some food options that can work for a keto diet. The Bacon & Gruyere Sous Vide Egg Bites have 7 grams of net carbs, but be sure to check the nutritional information as some Starbucks drinks and food items can be high in carbs and sugar.

Taco Bell

Taco Bell offers some keto-friendly options, such as the Naked Egg Taco with Sausage without potatoes (8 grams of net carbs) or the Breakfast Mini Skillet without potatoes (3 grams of net carbs). You can also customise your order by asking for no tortilla or potatoes with any of their breakfast items.

Burger King

At Burger King, you can order the Sausage, Egg, and Cheese Croissan'wich without the croissant (1 net carb). You can also try the Burger King Sausage Egg & Cheese Croissan'wich without the croissant (1 net carb) or the Chick-Fil-A Chicken, Egg, & Cheese Bagel without the bagel (7 net carbs).

Chick-fil-A

Chick-fil-A is very flexible with modifications, and their website even lists keto options. You can order any of their breakfast sandwiches without the bread, such as the breakfast Egg White Grill without the roll (1 carb). Another option is the Hash Brown Scramble Bowl with sausage or grilled chicken and without the hash browns.

Wendy's

When ordering at Wendy's, ask for any breakfast sandwich without the bread. The Breakfast Baconator without the bun has 6 grams of net carbs, or you can try a classic Bacon, Egg, and Cheese sandwich without the bun (2 grams of net carbs). You can also add extra sausage or bacon to your order for a more filling meal.

Remember to always check the nutritional information before ordering, as carb counts can vary depending on the specific ingredients and customisations. With a little creativity and flexibility, you can enjoy a delicious keto breakfast on the go!

Keto lunch and dinner options at fast-food restaurants

It is possible to stick to a keto diet while dining at fast-food restaurants. Here are some keto lunch and dinner options at popular fast-food chains:

McDonald's

• Sausage, Egg, and Cheese McMuffin (no English muffin)
• Bacon, Egg, and Cheese Biscuit (no biscuit)
• Pico Guacamole with Artisan Grilled Chicken Sandwich (without the bun)
• Big Mac (without the bun, no ketchup or sauce)
• Quarter Pounder with Cheese (no bun or ketchup)

Starbucks

• Keto Frappuccino
• Keto Pink Drink
• Keto-Friendly Mocha
• Keto Chai Tea Latte

Taco Bell

• Mini Skillet Bowl (no potatoes, add beef, guacamole, sour cream, and creamy chipotle sauce)
• Fiesta Taco Salad with Chicken (no shell, rice, beans, or tortilla strips, add guacamole)
• Power Menu Bowl (no rice or beans, add lettuce and bacon)

Chick-fil-A

• Grilled Chicken Sandwich (no bun, pickles are fine)
• Grilled Nuggets (eight count, no sauces)
• Side Salad with Avocado Ranch Dressing

Wendy's

• Breakfast Baconator (no bun)
• Dave's Single (no bun, no ketchup)
• Peppercorn Mushroom Melt (no bun or onions)
• Son of Baconator (no bun or ketchup)
• Caesar Salad (no croutons)

Carl's Jr. / Hardee's

• The Monster Biscuit
• The Guacamole Bacon Thickburger
• The Charbroiled Chicken Club

Burger King

• Bacon King (no bun, no ketchup)
• Sausage, Egg, and Cheese (No croissant)
• Whopper (no bun, no ketchup)

Dunkin' Donuts

• Sausage, Egg, and Cheese (hold the bread)
• Turkey Sausage, Egg White, and Cheese (hold the bread)
• Keto Almond Joy Latte
• Cinnamon Low-Carb Latte

Subway

• Chicken Bacon Ranch Chopped Salad
• Steak and Cheese Chopped Salad
• Oven Roasted Chicken Chopped Salad

Jersey Mike's

• #2 Bacon, Egg, and Cheese
• #3 Ham and Provolone
• #17 Mike's Famous Philly

Popeyes Chicken

Blackened Chicken Tenders

Sonic

• Bacon Breakfast Burrito (no tortilla)
• Sonic Bacon Double Cheeseburger (no bun)
• Classic Grilled Chicken Sandwich (no bun)

Five Guys

• Bacon Cheeseburger (no bun)
• Burger with toppings (lettuce wrap instead of a bun)

In-N-Out Burger

• "Protein Style" Cheeseburger with onion
• "Animal Style" Burger (lettuce, tomato, mustard, and cooked beef patty)
• 3x3 or 4x4 or NxN (as many patties and slices of cheese as you want)

Frequently asked questions