Milly Gaines
Fast food doesn't have to mean the end of your keto diet. Many fast-food chains now offer keto-friendly options that are both delicious and convenient. The key is to focus on meals that are low in carbs and high in healthy fats and protein. For example, a bunless burger wrapped in lettuce with lots of veggies and cheese. You can also opt for grilled chicken or fish instead of fried, and choose a side salad or green beans instead of fries. Some popular keto-friendly fast-food options include Chick-fil-A's grilled chicken nuggets, the Shackburger in a lettuce wrap, and Five Guys' hot dog without the bun.
Keto Fast Food Options
| Characteristics | Values |
|---|---|
| Meals | Grilled chicken, salads, chicken wings, bacon, eggs, steak, ribs, sausages, burgers without buns, hot dogs without buns, sandwiches without buns, burritos without tortillas |
| Fast Food Chains | McDonald's, Chick-fil-A, Burger King, Wendy's, Shake Shack, Five Guys, Jersey Mike's, Subway, Chipotle, KFC, Carl's Jr, Sonic, Jack in the Box |
| Customisations | Lettuce wraps instead of buns, sauces on the side, extra vegetables, omit certain ingredients |
| Considerations | Check menus in advance, opt for grilled instead of fried, avoid high-carb sides like fries, chips, wedges, onion rings, mashed potatoes, coleslaw, beans, rice |
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What You'll Learn
Grilled chicken and salads
If you're eating out, opt for grilled chicken and garden salads with the dressing on the side. You can also ask for a bunless burger, served in a lettuce wrap. Many fast-food restaurants offer these options, including Wendy's, McDonald's, and Burger King.
When making a keto salad at home, you can add a variety of ingredients, such as:
- Lettuce
- Cabbage
- Avocado
- Parsley
- Basil
- Walnuts
- Toasted sesame seeds
- Olives
- Scallions
- Tomatoes
- Cucumber
- Feta
- Chicken
For a more substantial meal, you can add pasta and a simple vinaigrette dressing.
A keto diet focuses on eating plenty of fats and proteins while limiting carb intake. Salads are a great way to achieve this, and grilled chicken is a healthy, low-carb option.
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Lettuce-wrapped burgers
Ingredients and Preparation
To make lettuce-wrapped burgers, you will need large lettuce leaves such as Boston bib, iceberg, or romaine lettuce. These leaves will serve as your "bun". You can also use Swiss chard or cavolo nero leaves to secure the lettuce in place. For the burger filling, you can use ground beef or ground turkey for a leaner option. Season the meat with Worcestershire sauce, salt, and pepper to taste. Shape the mixture into patties and cook them in a pan or on a grill to your desired level of doneness.
Toppings and Sauce
You can get creative with your toppings and sauce to make your lettuce-wrapped burger even more delicious. Popular topping options include cheddar cheese, avocado slices, tomatoes, dill pickles, red onions, and sesame seeds. For the sauce, you can make your own by combining ingredients like mayonnaise, ketchup, mustard, and relish, or you can purchase a ready-made burger sauce.
Fast Food Options
Some fast-food restaurants offer lettuce-wrapped burgers as a low-carb option. For example, Wendy's will lettuce-wrap their burgers, and Carl's Jr. offers a low-carb option with lettuce wraps instead of buns. At McDonald's and Burger King, you can order burgers without the bun, but they only provide shredded lettuce, so it's more like a salad.
Tips and Variations
When making lettuce-wrapped burgers at home, you can prepare the burger patties and sauce in advance and store them separately in airtight containers for up to 5 days. You can also freeze the patties for later use. If you're eating out with friends and want to ensure keto-friendly options are available, check the restaurant's menu online beforehand. Remember to pay attention to the carb counts of your toppings to ensure they fit within your keto macros.
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Bunless sandwiches
If you're making a sandwich at home, you can get creative with low-carb alternatives to bread. One option is to use slices of chicken breast as the 'bread' of your sandwich. You can bread the chicken with a mixture of almond flour and shredded parmesan cheese, giving it a crispy texture. Fill your sandwich with bacon and provolone cheese for a delicious keto-friendly treat.
Another fun option for a bunless sandwich is to use a bacon weave as the 'bread'. This method involves weaving a few slices of bacon into a square and baking it in the oven until crispy. Fill your bacon 'bread' with mayonnaise, lettuce, and tomato for a BLT sandwich with a twist.
When eating out, it's a good idea to check the menu online beforehand to see if there are any keto-friendly options. Many restaurants are accommodating and will be happy to omit or replace certain ingredients upon request. You can also ask for sauces and dressings to be served on the side.
Remember, when following a keto diet, it's important to focus on consuming plenty of fats and proteins while limiting your carb intake. So, feel free to get creative with your bunless sandwiches and enjoy the variety of keto-friendly options available!
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Low-carb toppings
When eating keto, it's important to focus on eating plenty of fats and protein while limiting your daily carb intake between 20 and 50 grams.
A bunless burger wrapped in lettuce is a standard low-carb, fast-food option. You can customise your burger with low-carb toppings such as:
- Lettuce
- Pickles
- Mustard
- Tomato
- Cheese
- Guacamole
- Sour cream
- Salsa
- Avocado
Other keto-friendly fast-food options include:
- Grilled chicken salad
- Chicken wings
- Bacon and eggs
- Steak and salad
- Ribs seasoned with a spice rub
- Antipasto salad
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Keto-friendly sides
When eating keto-friendly fast food, it's best to avoid grains, bread, beans (except green beans), potatoes, and sugar (except calorie-free substitutes like Stevia and monk fruit). Sauces like ketchup, honey mustard, barbecue sauce, and teriyaki are also high in sugar and should be avoided. Some keto-friendly sides include:
- Salads: Opt for a side salad or chicken salad, but remember to check for croutons and skip the dressing or ask for it on the side.
- Vegetables: Low-carb veggies like cauliflower, asparagus, mushrooms, and green beans are good options.
- Lettuce wraps: Some fast-food restaurants offer lettuce wraps instead of buns, which can significantly reduce the carb content of your meal.
- Meat: Bacon is a keto-friendly option and can be added to a variety of dishes.
When ordering keto-friendly sides, it's important to be mindful of hidden carbs and sugars. Check the menus online in advance if possible, and don't be afraid to ask for customizations or substitutions to make your meal more keto-friendly.
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Frequently asked questions
Many fast-food chains offer keto-friendly options. Some good choices include:
- Grilled chicken from KFC
- Grilled chicken nuggets from Chick-fil-A
- Lettuce burger from Shake Shack
- Bunless Baconator from Wendy's
- Southwest chicken salad from Wendy's
- Grilled chicken Asiago sandwich (no bun) from Wendy's
- McDonald's cheeseburger without the bun
- Chipotle salad with meat, cheese, and guacamole
- Five Guys hot dog without a bun
- Subway protein bowls
- Moe's southwest bowls without rice and beans
You can usually find some keto-friendly options at most restaurants. Look for meals that are low in carbs and high in healthy fats and protein. Some options include:
- Steak and salad
- Chicken wings
- Ribs seasoned with a spice rub
- Eggs benedict without the muffin, replaced with vegetables
Breakfast can be a little tricky on keto, but some good options include:
- Bacon and eggs
- Sausage, egg, and cheese breakfast sandwich without the bun from Panera
Yes, you can order sandwiches without the bun at many sandwich shops. For example, Jersey Mike's offers "Sub in a Tub", which is all the toppings without the bread.
Fish and chip shops may not offer many keto-friendly options, but you can usually find grilled fish as a healthier alternative to battered or crumbed fish. You can also ask for no fries or potatoes.
