Dante Carrillo
Fast food and keto may seem like an unlikely pair, but it is possible to stick to your keto diet while dining at your favourite fast-food places. A ketogenic diet focuses on eating plenty of fats and proteins while limiting carb intake to between 20 and 50 grams per day. So, if you're watching your carbs, it's best to avoid grains, rice, legumes, fruit, bread, buns, and anything with added sugar, including salad dressings. Instead, opt for high-quality protein, plant-based fats such as avocado, and low-starch vegetables. Many fast-food restaurants offer low-carb options, and you can also modify items to fit your keto lifestyle. For example, you can order a sub in a tub, a burger wrapped in lettuce, or a bowl instead of a burrito.
Keto Fast Food Options
| Characteristics | Values |
|---|---|
| Salads | Choose a salad bowl with meat, sour cream, guacamole, and shredded cheese. Skip the salsa and opt for olive oil or avocado instead of salad dressing. |
| Sandwiches/Subs | Avoid the bun/bread. Order a "Sub in a Tub" or a sandwich without the bread. |
| Burgers | Opt for a lettuce wrap instead of a bun. Lose the sauce but keep the cheese. |
| Chicken | KFC grilled chicken is a good option, as is Burger King's grilled chicken sandwich without the bun. |
| Hot Dogs | Choose a hot dog without a bun and add keto-friendly toppings like cheese and bacon. |
| Eggs | Opt for egg bites or an egg and spinach pot. |
| Sides | Green beans, side salad, avocado, black beans, and carrots are good options. |
| Sauces | Add fat-rich sauces to your meal. |
| Drinks | Keto-approved coffee. |
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What You'll Learn
Salads with meat, cheese, guacamole, and sour cream
Salads are a great option for those on a keto diet, as they can be easily modified to fit your lifestyle. When choosing a salad while on the keto diet, it is important to focus on adding fats to your plate rather than just meat. Avocado is a great addition to any salad, as it is rich in unsaturated fats.
A taco salad is a tasty keto option, made with ground beef, fresh vegetables, and tasty toppings including guacamole, sour cream, and shredded cheese. You can also add salsa, but this will increase the number of carbs in the meal. If you are making this salad at home, you can whisk olive oil, lime juice, sour cream, minced garlic, ground cumin, and sea salt to make a delicious dressing.
Another option is a Cobb salad, which typically includes romaine, tomato, hard-boiled eggs, bacon, chicken thighs, blue cheese, avocado, and red wine vinaigrette. You could also try a Caesar salad, which usually includes romaine, tomato, chicken thighs, shaved parmesan, bacon, and creamy Caesar dressing.
If you are eating out, it is a good idea to use a food tracking app or look at the restaurant's nutritional databases online to make an informed choice.
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Burgers without buns
A ketogenic diet is a low-carbohydrate method of eating that involves eating plenty of fats and proteins while limiting carb intake between 20 and 50 grams per day. While most fast-food options are typically wrapped in carb-heavy bread, there are ways to satisfy your burger cravings without compromising your dietary goals.
One way to enjoy a burger while adhering to a keto diet is to opt for a bunless burger or a paleo burger. Instead of a traditional bun, you can wrap your burger in lettuce, which significantly cuts down on carbohydrates. Some fast-food chains, such as McDonald's, Burger King, and Wendy's, offer bunless burgers or will serve the burger in a salad container with lettuce. You can also try the Shackburger from Shake Shack, which can be ordered as a lettuce wrap, or the Protein-style burger from In-N-Out, which replaces the bun with lettuce.
When ordering a burger without a bun, you may need to be persistent, as some employees might find the request unusual. It is also important to note that removing the bun does not always result in a discounted price. Additionally, consider adding healthy fats to your burger, such as avocado or cheese, to align with the keto diet's focus on fat intake.
If you prefer to make your own keto-friendly burgers at home, you can shape ground beef or minced beef into patties by adding an egg and seasoning. You can then fry the patties gently on both sides until thoroughly cooked. For a messier option, you can also wrap your burger in a sheet of nori and add fillings like mushrooms and grilled onions.
Remember, when eating out, it is helpful to use a food tracking app or check the restaurant's nutritional information online to make informed choices that align with your keto goals.
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Chicken teriyaki bowls without rice or sauce
When following a keto diet, it is important to focus on eating plenty of fats and proteins while limiting carb intake. A ketogenic diet can lead to dramatic weight loss and improve risk factors for heart disease. Fast food can be made keto-friendly by making a few adjustments. For example, a burger can be modified by wrapping it in lettuce instead of a bun, and adding toppings such as cheese and bacon.
Chicken teriyaki bowls can be made keto-friendly by using a homemade sugar-free teriyaki sauce and serving the dish with low-carb sides. The traditional teriyaki sauce has sugar and other ingredients that increase the carb level, making it not keto-friendly. However, with a few tweaks, it can easily be made keto-compliant.
To make a keto-friendly chicken teriyaki bowl, start by marinating skinless chicken thighs or breast in a keto teriyaki sauce for at least 15 minutes or overnight. Heat oil in a pan and saute the chicken until cooked through. Pour the keto teriyaki sauce over the chicken and let it simmer for another 5 minutes. Serve the chicken with steamed broccoli and garnishes such as sliced green onions, chilli, cilantro, and toasted sesame seeds. You can also add steamed cauliflower rice or konjac noodles to the bowl.
This dish is a quick and easy keto-friendly option that can be made in under 30 minutes. It is a tasty and healthy low-carb dinner that can be stored in the refrigerator or freezer for later consumption.
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Breakfast: bacon, sausage, and eggs
Breakfast is often considered the most important meal of the day, and it can be delicious and satisfying while adhering to a keto diet. Bacon, sausage, and eggs are a classic breakfast combination that can be enjoyed at most fast-food restaurants and easily adapted to fit a keto diet.
When ordering bacon, sausage, and eggs at a fast-food restaurant, there are a few things to keep in mind. Firstly, this breakfast combination is already low in carbs, so you don't have to make many adjustments. However, you can ask for any bread or bun to be left out, as bread can contain a significant amount of carbs. Instead, opt for a side salad or extra vegetables to accompany your meal.
Eggs are a great source of protein and can help keep you full for longer, so consider adding an extra egg to your order. Additionally, if you want to boost the fat content of your meal, consider adding cheese or a side of avocado. These simple additions can help ensure your meal aligns with the typical keto macronutrient distribution of approximately 70% fat, 20% protein, and 10% carbohydrates.
While bacon and sausage are tasty and can be part of a keto diet, they should be consumed in moderation due to their high-fat content. It's important to remember that the keto diet emphasizes the consumption of healthy fats, so try to balance your breakfast with some plant-based fats like avocado or olive oil.
Lastly, consider using a food tracking app or checking the nutritional information on the restaurant's website to ensure your breakfast choice aligns with your keto goals. By making these small adjustments, you can enjoy a delicious and satisfying keto-friendly breakfast of bacon, sausage, and eggs at your favourite fast-food restaurant.
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Avocado and spinach pots
While on a keto diet, it is important to focus on eating plenty of fats and proteins while limiting your carb intake. Avocados are a great source of healthy fats and spinach is a nutritious green vegetable. Here is a recipe for a delicious and healthy breakfast option that can be prepared in advance: Avocado and Spinach Pots.
Ingredients:
- 1/2 medium avocado
- 1 cup of spinach
- Coconut milk or unsweetened almond milk
- Water
- Ice cubes
- Erythritol or stevia extract (optional)
- Vanilla powder or vanilla extract
- MCT oil (optional)
Instructions:
- Combine all the ingredients in a blender.
- Blend until smooth.
- For an extra keto-friendly twist, top with crushed nuts or a drizzle of MCT oil.
This recipe is perfect for those mornings when you are short on time but still want a nutritious and filling breakfast. The avocado provides healthy fats, and the spinach adds essential nutrients, making it a great way to start your day.
In addition to this recipe, there are several other fast-food options that can be made keto-friendly. For example, you can order a Five Guys hot dog without the bun and add keto-friendly toppings such as cheese and bacon. Similarly, KFC grilled chicken is a good option, but be sure to avoid high-carb sides like mashed potatoes and coleslaw.
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Frequently asked questions
There are several keto-friendly options at fast-food restaurants. These include the Five Guys hot dog without a bun, the Shackburger in a lettuce wrap, the In-N-Out protein-style burger, the KFC grilled chicken, and the Chipotle salad.
When ordering fast food on a keto diet, it is important to avoid bread, buns, rice, beans, and other high-carb ingredients. Instead, opt for lettuce wraps, bowls, or salads. You can also add extra fat to your meal with toppings such as cheese, bacon, avocado, or a fat-rich sauce.
Some keto-friendly breakfast options include the Starbucks egg bites, the Pret Egg and Spinach Pot, and the Panera sausage, egg, and cheese breakfast sandwich without the bun.
