Keto Chicken: Fast Food Options You Never Knew Existed

Fast food and keto may seem like an unlikely pair, but there are actually quite a few options for keto-friendly meals at popular fast-food chains. From bunless burgers to salads and grilled chicken, here are some of the best keto fast food options:

- McDonald's: Sausage McMuffin with Egg Breakfast Sandwich (without the English muffin), Double Cheeseburger (skip the bun), Bacon, Egg & Cheese Biscuit (no biscuit), Big Mac (bunless and no ketchup), and Side Salad.

- Taco Bell: Mini Skillet Bowl (skip the potatoes), Power Menu Bowl (no rice or beans), and Fiesta Taco Salad (no shell, rice, or beans).

- Chipotle: Grain Freedom Bowl, Chicken or Steak Bowl (with cauliflower rice instead of regular rice or beans), and Guacamole.

- Chick-fil-A: Grilled Chicken Sandwich (bunless), Grilled Nuggets, Cobb Salad with Grilled Chicken (no corn), and Chick-fil-A Chick-n-Strips.

- Wendy's: Breakfast Baconator (no bun), Parmesan Caesar Salad, Spicy Chicken Nuggets, and Dave's Single (skip the bun and ketchup).

- Burger King: Sausage Egg & Cheese Croissan'Wich (no croissant), Bacon, Egg, & Cheese Croissan'Wich (no croissant), and Chicken Nuggets.

- Five Guys: Bacon Cheeseburger (bunless), Bacon Dog (no bun), and Peanuts.

- Jack in the Box: Grilled Chicken Strips, Grilled Chicken Salad (no croutons or dressing), Extreme Sausage Sandwich (skip the bun), and Loaded Breakfast Sandwich (no bread).

- In-N-Out: Protein Style Double Double (burger wrapped in lettuce), and Animal Style (lettuce, tomato, mustard, and cooked beef patty).

- Sonic: Breakfast Burrito (no tortilla), Crispy Bacon Breakfast Bowl, Grilled Chicken Sandwich (no bun, keep the mayo), and New York Hotdog (skip the bun).

- KFC: Original Drumstick, Grilled Chicken, Spicy Crispy Chicken Drumstick, Zinger (no bun), and Green Beans.

Keto-friendly fast-food restaurants

Fast food and keto may not be the most obvious pairing, but it is possible to stick to your keto diet at many popular fast-food restaurants. Here are some keto-friendly options at well-known fast-food chains:

McDonald's

Order any burger or breakfast sandwich without the bun, such as a:

• Sausage McMuffin with Egg Breakfast Sandwich (skip the English muffin) – 3g net carbs
• Double Cheeseburger (skip the bun) – 4g net carbs
• Bacon, Egg, & Cheese Biscuit Breakfast Sandwich (skip the biscuit) – 4g net carbs
• Big Mac (skip the bun) – 5g net carbs

Starbucks

Starbucks has several keto-friendly drink options, including:

• Keto Frappuccino – 5.5g of carbs
• Keto Pink Drink – 4.5g of carbs
• Keto-Friendly Mocha – 5.3g of carbs
• Keto Chai Tea Latte – 3.7g of carbs

Taco Bell

Customise your order at Taco Bell to make it keto-friendly. Try:

• Mini Skillet Bowl (no potatoes) – 6g net carbs
• Power Menu Bowl (no rice or beans) – 8g net carbs
• Fiesta Taco Salad (no shell, rice, and beans) – 10g net carbs

Chick-fil-A

Chick-fil-A's grilled chicken options are a good choice for keto. Try the:

• Grilled Chicken Sandwich (no bun) – 3g net carbs
• Grilled Nuggets (eight count, no sauces) – 2g net carbs
• Side Salad with Avocado Ranch Dressing – 11g net carbs

Wendy's

Wendy's offers bunless burgers and salads. Try the:

• Breakfast Baconator (no bun) – 5g net carbs
• Parmesan Caesar Salad – 2g net carbs
• Spicy Chicken Nuggets (four pieces) – 8g net carbs
• Dave's Single (no bun or ketchup) – 5g net carbs

Burger King

Like McDonald's, you can order bunless burgers at Burger King. Try:

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

Buffalo Wild Wings

At Buffalo Wild Wings, stick to chicken wings and the cobb salad. Try the:

• Small Traditional Wings with Parmesan Garlic Sauce – 4g net carbs
• Small Traditional Wings with Hot Sauce – 3.5g net carbs
• Small Traditional Wings with Thai Curry Sauce – 5.5g net carbs
• Chopped Cobb Salad – 9g net carbs

KFC

KFC's grilled chicken options are keto-friendly. Try the:

• 2-Piece Chicken Combo – 2g net carbs
• Green Beans – 2g net carbs
• Grilled Chicken, 1 whole wing – 0g net carbs

Subway

Subway's salads are a good keto option. Try the:

• Ham Salad – 3g net carbs
• Steak And Cheese Salad – 12g net carbs
• Bacon Strips (two strips) – 0g net carbs
• Black Forest Ham, Egg & Cheese (skip the flatbread) – 4g net carbs

Chipotle

Chipotle's customisable menu makes it easy to create keto-friendly bowls and salads. Try:

• Grain Freedom Bowl – 9g net carbs
• Chicken, 4 oz – 0g net carbs
• Steak, 4 oz – 0g net carbs
• Guacamole – 2g net carbs

Arby's

Arby's sandwiches can be ordered without the bread. Try the:

• Double Roast Beef Sandwich (skip the bun) – 2g net carbs
• Corned Beef Reuben Sandwich (skip the bread and dressing) – 3g net carbs
• Smokehouse Brisket Sandwich (skip the bun, onion strings, and BBQ sauce) – 0g net carbs
• Chopped Side Salad – 3g net carbs

Five Guys

Five Guys' burgers can be ordered without the bun. You can also just order the patties, bacon, or hot dogs. Try:

• Hamburger (skip the bun) – 0g net carbs
• Bacon Burger (skip the bun) – 0g net carbs
• Bacon Cheeseburger (skip the bun) – 2g net carbs
• Cheese Dog (skip the bun) – 3g net carbs

Jack in the Box

Jack in the Box has several keto-friendly options, including grilled chicken and bunless sandwiches. Try:

• Grilled Chicken Strips – 5g net carbs
• Grilled Chicken Salad (skip the croutons and dressing) – 8g net carbs
• Extreme Sausage Sandwich (skip the bun) – 1g net carbs
• Loaded Breakfast Sandwich (skip the bread) – 4g net carbs

In-N-Out

In-N-Out offers "protein style" burgers, which are wrapped in lettuce instead of a bun. Try:

• Hamburger with Onion, protein style – 8g net carbs
• Cheeseburger with Onion, protein style – 8g net carbs
• Double-Double with Onion, protein style – 8g net carbs

Sonic

At Sonic, go for bunless sandwiches and no-tortilla breakfast burritos. Try:

Breakfast Burrito (skip the tortilla) – 5g net carbs

Keto fast-food options at popular chains

Sticking to a keto diet when eating out can be challenging, especially at fast-food restaurants. However, many popular fast-food chains offer keto-friendly options that can fit into a low-carb diet. Here are some tips and suggestions for keto fast food options at popular chains:

McDonald's

At McDonald's, opt for bunless burgers or breakfast sandwiches. Some options include:

• Sausage McMuffin with Egg (without the English muffin): 3g net carbs
• Double Cheeseburger (skip the bun): 4g net carbs
• Bacon, Egg, and Cheese Biscuit (skip the biscuit): 4g net carbs
• Big Mac (without the bun and ketchup): 5g net carbs

Starbucks

Starbucks offers a variety of keto-friendly drink options, such as:

• Keto Frappuccino: 5.5g carbs
• Keto Pink Drink: 4.5g carbs
• Keto-Friendly Mocha: 5.3g carbs
• Keto Chai Tea Latte: 3.7g carbs

Taco Bell

Customize your order at Taco Bell to make it keto-friendly. Some suggestions include:

• Mini Skillet Bowl (no potatoes): 6g net carbs
• Fiesta Taco Salad (no shell, rice, or beans): 10g net carbs
• Power Menu Bowl (no rice or beans): 8g net carbs

Chick-fil-A

Chick-fil-A offers several low-carb options if you go bunless and choose grilled chicken. Some choices are:

• Grilled Chicken Sandwich (no bun): 3g net carbs
• Grilled Nuggets (8 count, no sauces): 2g net carbs
• Side Salad with Avocado Ranch Dressing: 11g net carbs

Wendy's

Wendy's offers bunless burgers and salads. Try these keto options:

• Breakfast Baconator (no bun): 5g net carbs
• Dave's Single (no bun and ketchup): 5g net carbs
• Parmesan Caesar Salad: 2g net carbs
• Spicy Chicken Nuggets (4 pieces): 8g net carbs

Burger King

At Burger King, stick to bunless burgers or breakfast sandwiches. Some choices include:

• Bacon King (no bun and ketchup): 4g net carbs
• Sausage, Egg, and Cheese (no croissant): 3g net carbs
• Whopper (no bun and ketchup): 4g net carbs

Chipotle

Chipotle offers a variety of keto-friendly options, including:

• Grain Freedom Bowl: 9g net carbs
• Chicken (4 oz): 0g net carbs
• Steak (4 oz): 0g net carbs
• Guacamole: 2g net carbs

Subway

Subway's salads and chopped salads can be customized to be keto-friendly. Try these options:

• Ham Salad: 3g net carbs
• Steak and Cheese Salad: 12g net carbs
• Bacon Strips (2 strips): 0g net carbs
• Black Forest Ham, Egg, and Cheese (skip the flatbread): 4g net carbs

Buffalo Wild Wings

At Buffalo Wild Wings, stick to chicken wings and the cobb salad. Some keto options are:

• Traditional Wings with Parmesan Garlic Sauce (small): 4g net carbs
• Traditional Wings with Thai Curry Sauce (small): 6g net carbs
• Chopped Cobb Salad: 9g net carbs

KFC

KFC's grilled chicken options can be keto-friendly. Consider these:

• 2-Piece Chicken Combo: 2g net carbs
• Green Beans: 2g net carbs
• Grilled Chicken (1 whole wing): 0g net carbs

Arby's

Arby's sandwiches can be ordered without the bread. Some keto suggestions are:

• Double Roast Beef Sandwich (skip the bun): 2g net carbs
• Corned Beef Reuben Sandwich (skip the bread and dressing): 3g net carbs
• Smokehouse Brisket Sandwich (no bun, onion strings, or BBQ sauce): 0g net carbs
• Chopped Side Salad: 3g net carbs

Sonic

At Sonic, go for bunless sandwiches or no-tortilla breakfast options. Some choices include:

• Breakfast Burrito (skip the tortilla): 5g net carbs
• Crispy Bacon Breakfast Bowl: 4g net carbs
• Grilled Chicken Sandwich (skip the bun, keep the mayo): 4g net carbs
• New York Hotdog (skip the bun): 9g net carbs

Five Guys

Five Guys offers bunless burgers and hot dogs. Some keto options are:

• Hamburger (skip the bun): 0g net carbs
• Bacon Burger (skip the bun): 0g net carbs
• Bacon Cheeseburger (skip the bun): 2g net carbs
• Cheese Dog (skip the bun): 3g net carbs

In-N-Out

In-N-Out offers "Protein Style" burgers, which are wrapped in lettuce instead of a bun. Try these:

• Hamburger with Onion, Protein Style: 8g net carbs
• Cheeseburger with Onion, Protein Style: 8g net carbs
• Double-Double with Onion, Protein Style: 8g net carbs

Jack in the Box

Jack in the Box has several keto-friendly options, including:

• Grilled Chicken Strips: 5g net carbs
• Grilled Chicken Salad (skip the croutons and dressing): 8g net carbs
• Extreme Sausage Sandwich (skip the bun): 1g net carbs
• Loaded Breakfast Sandwich (skip the bread): 4g net carbs

Keto fast-food salads

Keto-friendly fast food is all about convenience, but it's important to remember that home-cooked meals are best for your health. That being said, there are plenty of keto-friendly fast-food salads to choose from. This guide will provide you with some of the best options available.

Tips for Ordering Keto Salads

When ordering keto salads at fast-food restaurants, there are a few things to keep in mind:

• Skip the croutons: Salads often come with croutons, so don't forget to ask the server to leave them out.
• Choose your dressing wisely: Many salad dressings are high in sugar and carbohydrates. Go for options like olive oil and vinegar, ranch, Caesar, or blue cheese.
• Add extra fat: Keto is all about keeping your carbohydrates low and your fats high. Don't be afraid to add extra cheese, avocado, or a side of bacon to your salad to boost the fat content.
• Check the menu: Before you go to a fast-food restaurant, check their menu and nutritional information online to see if they have keto-friendly options.

Best Keto Fast-Food Salads

Chipotle

Chipotle is a great option for keto dieters as they offer a variety of keto-friendly ingredients. You can create your own salad bowl or choose from their pre-made options:

• Grain Freedom Bowl: Net carbs 9g, Fat 24g, Protein 40g.
• Chicken, 4 oz: Net carbs 0g, Fat 7g, Protein 32g.
• Steak, 4 oz: Net carbs 0g, Fat 6g, Protein 21g.
• Guacamole: Net carbs 2g, Fat 22g, Protein 2g.

Subway

Subway is known for its sandwiches, but they also offer a variety of keto-friendly salads. You can customize your own or choose from their signature options:

• Ham Salad: Net carbs 3g, Fat 2.2g, Protein 12g.
• Steak And Cheese Salad: Net carbs 12g, Fat 8g, Protein 20g.
• Bacon Strips, 2 strips: Net carbs 0g, Fat 3.5g, Protein 3g.

Wendy's

Wendy's may be known for their burgers, but they also offer a surprising number of keto-friendly salads. Their South West Avocado Chicken Salad is a tasty option:

South West Avocado Chicken Salad: Net carbs 6g, Fat 17g, Protein 22g.

Chick-fil-A

Ordering keto at Chick-fil-A can be tricky due to their breaded chicken and condiments, but their grilled chicken options are a safe choice:

Grilled Chicken Salad: Net carbs 7g, Fat 9g, Protein 3g.

Five Guys

Five Guys is a popular burger joint, but they also offer a build-your-own salad option that can be made keto-friendly:

Build-Your-Own Salad: Net carbs vary, Fat varies, Protein varies.

In-N-Out

In-N-Out is a West Coast favorite, and they offer a "Protein Style" option where they wrap their burgers in lettuce instead of a bun. You can also order their burgers without the bun and add your own low-carb toppings:

Cheeseburger with Onion, protein style: Net carbs 8g, Fat 25g, Protein 18g.

Pei Wei Asian

Pei Wei Asian is a great option for keto dieters as they offer a variety of protein and vegetable options. Skip the rice and ask for their Polynesian Poke Bowl or Ginger Broccoli Chicken Lettuce Wrap:

• Polynesian Poke Bowl: Net carbs 8g, Fat 19g, Protein 34g.
• Ginger Broccoli Chicken Lettuce Wrap: Net carbs 8g, Fat 14g, Protein 32g.

Keto fast-food chicken options

The ketogenic diet has gained traction in recent years, and it is now easier than ever to stick to this diet when dining at fast-food restaurants. This article will explore some of the best keto fast-food chicken options available.

Tips for Eating Keto at Fast-Food Restaurants

When eating keto at fast-food restaurants, it is important to be mindful of the foods you consume. Here are some tips to help you stay on track:

• Avoid grains, bread, beans (except green beans), potatoes, and sugar.
• Opt for keto-friendly dressings such as mayonnaise, Italian vinaigrette, and sugar-free options.
• Skip the bun and croutons, and replace them with green vegetables, eggs, bacon, chicken, or meat.
• Choose sugar-free and zero-calorie beverages, such as plain black coffee, unsweetened iced tea, or diet soda.

Best Keto Fast-Food Chicken Options

Now, let's take a look at some of the best keto fast-food chicken options available:

• Chick-fil-A: Go for their grilled chicken options. You can order the Grilled Chicken Sandwich without the bun (3g net carbs), Grilled Nuggets (1g net carb), or the Cobb Salad with Grilled Chicken (11g net carbs).
• McDonald's: Stick to bunless options like the Bacon, Egg, & Cheese Biscuit without the biscuit (4g net carbs) or the Big Mac without the bun (5g net carbs). Their Side Salad is also a good option (7g net carbs).
• Chipotle: Create your own keto-friendly bowl with chicken or steak, cauliflower rice, cheese, and guacamole. A Chicken Bowl with cauliflower rice instead of rice is a good choice (9g net carbs).
• Wendy's: Try their bunless burgers like the Breakfast Baconator without the bun (5g net carbs) or the Dave's Single without the bun and ketchup (5g net carbs). Their Parmesan Caesar Salad is also a good option (2g net carbs).
• KFC: Opt for their grilled chicken options without the breading. You can get a 2-piece chicken combo with green beans (2g net carbs) or a whole grilled chicken wing (0g net carbs).
• Subway: Customize any of their sandwiches into a salad. The Buffalo Chicken Salad (7g net carbs) and the Steak and Cheese Salad (12g net carbs) are good choices.
• Buffalo Wild Wings: Enjoy their traditional wings with keto-friendly sauces like Parmesan Garlic Sauce (4g net carbs) or Thai Curry Sauce (6g net carbs). Their Cobb Salad is also a good option (9g net carbs).
• Five Guys: Stick to their bunless burgers or hot dogs. The Bacon Cheeseburger without the bun (2g net carbs) and the Bacon Cheese Dog without the bun (3g net carbs) are good choices.
• Sonic: Go for their bunless options like the Grilled Chicken Sandwich without the bun (4g net carbs) or the New York Hotdog without the bun (9g net carbs).
• Chili's: Try their Steak Fajitas without the tortillas (6g net carbs) or their Fresco Salad (6g net carbs).
• Olive Garden: Their Herb-grilled Salmon (4g net carbs) and Chicken Piccata (8g net carbs) are good keto options.
• Dunkin Donuts: Remove the bread from their sandwiches, such as the Sausage, Egg & Cheese without the bread (3g net carbs).
• Panda Express: They have several keto-friendly options, including String Bean Chicken Breast (9g net carbs) and Black Pepper Angus Steak (9g net carbs).

Keto fast-food drinks

When following a ketogenic diet, it is important to remember that sugar is a carbohydrate and, therefore, any fast-food desserts are not keto-compliant. However, there are still plenty of keto-friendly drink options available at fast-food chains.

• Starbucks: Keto Frappuccino, Keto Pink Drink, Keto Mocha, Keto Chai Tea Latte
• Dunkin Donuts: Keto Almond Joy Latte, Cinnamon Low-Carb Latte
• McDonald's: Americano, Premium Roast Coffee, Unsweetened Iced Tea, Hot Tea with Lemon Juice
• In-N-Out Burger: Unsweetened Iced Tea, Hot Coffee (with cream if desired)
• Five Guys: Unsweetened Iced Tea, Hot Coffee (with cream if desired)
• Chick-fil-A: Unsweetened Iced Tea, Diet Coke, Diet Pepsi
• Wendy's: Unsweetened Iced Tea, Hot Coffee (with cream if desired)
• Burger King: Unsweetened Iced Tea, Hot Coffee (with cream if desired)
• Taco Bell: Unsweetened Iced Tea, Hot Coffee (with cream if desired)
• Sonic: Unsweetened Iced Tea, Diet Soft Drinks
• Jack in the Box: Unsweetened Iced Tea, Hot Coffee (with cream if desired)

In general, unsweetened tea, coffee with cream, and sparkling water are good keto-friendly drink options at most fast-food restaurants. It is always a good idea to check the nutrition information and ingredients list before ordering to ensure that your drink choice aligns with your keto diet goals.

Frequently asked questions