Jeffrey Salazar
Sticking to a ketogenic diet while dining out can be challenging, especially at fast-food restaurants where meals are often carb-heavy. However, with some modifications and substitutions, it is possible to satisfy your cravings without compromising your dietary goals. Many fast-food chains now offer keto-friendly options, and most meals can be adjusted to fit keto guidelines. For example, you can opt for a bunless burger or sandwich, or choose a salad or bowl option with keto-approved ingredients like avocado, meat, cheese, and vegetables. Some popular choices include Chipotle's Keto Salad Bowl and Five Guys' hot dog without the bun. With a little planning and creativity, you can enjoy delicious fast food while staying on track with your keto diet.
Keto-Friendly Fast Food Options
| Characteristics | Values |
|---|---|
| Avoid Bread | Skip the bun, biscuit, tortilla, or bread |
| Bread Alternatives | Lettuce wraps, bowls, or "Sub in a Tub" |
| Condiments | Mustard, mayo, and ranch dressing are keto-friendly; avoid ketchup and honey |
| Salads | Add avocado, cheese, and protein |
| Vegetables | Steamed or raw vegetables are good; avoid starchy vegetables like carrots |
| Meat | Chicken, beef, and bacon are good options |
| Fast Food Chains | Carl's Jr., Chipotle, Five Guys, Jersey Mike's, McDonald's, Panera, Taco Bell, Wendy's, Wingstop |
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What You'll Learn
Lettuce-wrapped burgers
If you're looking for a keto-friendly fast-food option, you may want to consider a lettuce-wrapped burger. This option is available at several fast-food chains, including Carl's Jr., Five Guys, and Wendy's. Some people choose to order their burgers with the bun and remove it themselves to avoid a messy burger or potential irritation for the staff.
Carl's Jr. offers a grass-fed, free-range beef patty with all the standard toppings, wrapped in fresh lettuce. Similarly, Five Guys' burgers are highly customizable, and you can skip the bun and top your patty with veggies and cheese. If you're ordering from Wendy's, you may want to skip the bun and opt for their Southwest Chicken Salad or Grilled Chicken Asiago sandwich instead.
When ordering a lettuce-wrapped burger, it's essential to consider the toppings and sauces. Some keto-friendly toppings include cheese, avocado slices, red onions, dill pickles, and tomatoes. For sauces, you can opt for sugar-free ketchup, dijon mustard, or a keto-friendly burger sauce.
If you're making a lettuce-wrapped burger at home, it's recommended to use large leaves of lettuce, such as butterhead lettuce, to make rolling easier. You can also use Swiss chard or cavolo nero leaves to secure the lettuce in place. Don't forget to prepare your favourite keto-friendly toppings and sauces to complete your burger!
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Grilled chicken
Many fast-food restaurants offer grilled chicken sandwiches, which can be made keto-friendly by simply removing the bun. For example, you can order the Burger King Grilled Chicken Sandwich without the bun for a 1-carb meal. You can also ask for extra toppings like mayo, cheese, or greens to make it more filling and satisfying. Similarly, McDonald's offers the Pico Guacamole with Artisan Grilled Chicken Sandwich, which can be customised to be keto-friendly by removing the bun.
Salads
Salads can be a great keto option, but it's important to be mindful of the toppings and dressings, as they can quickly add up in carbs and sugar. For instance, Wendy's full-sized Apple Pecan Chicken Salad contains 52 grams of carbs and 40 grams of sugar. Instead, opt for lower-carb options like Wendy's Baconator, which is a beef patty with cheese and bacon, sans bun and ketchup, or their grilled chicken sandwich without the bun. McDonald's offers a grilled chicken/bacon salad, but be mindful of the dressing, as it contains 11 grams of carbs. Chipotle's Salad Bowl with steak, romaine, cheese, sour cream, and salsa is another tasty option with only 7 grams of carbs.
Customisable Options
Some fast-food chains offer customisable options that can be tailored to your keto needs. For example, Five Guys allows you to skip the bun and top your burger with various veggies, such as lettuce, pickles, tomatoes, grilled onions, mushrooms, and peppers. Jersey Mike's offers a similar option, allowing you to order any of their signature subs as a "Sub in a Tub," where you get all the toppings without the bread.
Other Options
In-N-Out has a secret menu with keto options, including the "Protein Style" burger, which swaps the bun for a lettuce wrap. El Pollo Loco also offers a keto-friendly burrito and a double chicken avocado salad, which includes grilled chicken, avocado, super greens, and other healthy ingredients.
Remember, when in doubt, opt for simple grilled chicken options without buns or high-carb toppings and sauces. Customise your meal with extra fats like avocado, cheese, or mayo, and add a side salad or steamed vegetables to increase volume and fibre intake.
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Salads with keto-friendly dressings
Salads are a great option when eating keto at fast-food restaurants, but it's important to be mindful of the toppings and dressings you choose. Here are some tips and suggestions for keto-friendly salads and dressings:
Choosing the Right Salad
When selecting a salad while on a keto diet, it's best to opt for those with leafy greens, non-starchy vegetables, healthy fats, and protein. Here are some suggestions:
- Chipotle Keto Salad Bowl: Chipotle offers a thoughtfully crafted salad bowl with greens, carnitas, tomato salsa, cheese, and guacamole. The salsa and guacamole provide flavour and healthy fats, eliminating the need for a dressing.
- Wendy's Southwest Chicken Salad: This salad is a good option with 11 net carbs. You can also ask them to add extra greens.
- Panera's Greek Salad: This salad is packed with fresh ingredients that align with keto requirements. It contains healthy fats and protein from feta cheese and Greek dressing. Just remember to ask for the dressing on the side to control the amount you use.
- Subway's Chopped Salads: Subway offers chopped salads that can be customised with your choice of protein and vegetables. Ask for olive oil and vinegar as a keto-friendly dressing option.
- Antipasto Salad: This Italian salad consists of assorted meats, cheese, olives, and vegetables, typically served with an olive oil-based dressing. It's a delicious and low-carb alternative to high-carb options like pizza and pasta.
- Grilled Chicken Salad: Many fast-food restaurants offer grilled chicken salads. Be sure to skip the croutons and choose a keto-friendly dressing.
Keto-Friendly Dressings
When it comes to salad dressings, it's important to choose options that are low in carbs and sugar. Here are some suggestions:
- Olive Oil and Vinegar: This classic combination is a great keto-friendly option. You can request it at many sub shops, such as Jersey Mike's and Subway.
- Greek Dressing: Greek dressing, as offered at Panera, can add healthy fats to your salad while keeping it keto-friendly.
- Guacamole: Guacamole is a delicious and nutritious topping that can often eliminate the need for additional dressing. Chipotle and Moe's Southwest Bowls are great options for this.
- Salsa: Salsa is another topping that can double as a dressing, adding flavour and nutrients to your salad.
- Ranch Dressing: While ranch dressing can be keto-friendly, be mindful of the carb content, as some varieties may contain more carbs.
Remember to always check the nutritional information and ingredient lists when selecting a salad and dressing. Customisation is often key to making your fast-food salad keto-friendly.
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Burrito bowls
Base
Start with a base of leafy greens such as lettuce or cauliflower rice. Cauliflower rice is a great low-carb alternative to regular rice and can be easily made ahead of time and stored in the refrigerator.
Protein
Add your choice of protein, such as grilled chicken, steak, ground beef, or tofu. Chicken and steak are also available as keto-friendly options at Chipotle and Taco Bell.
Toppings
Load up on high-fat, low-carb toppings like sliced avocado, sautéed veggies, guacamole, sour cream, salsa, cheese, onions, and fresh herbs. Avoid high-carb toppings like tortilla chips, sweet dressings, or corn.
Customization
Many fast-food restaurants offer burrito bowls that can be customized to your liking. For example, at Chipotle, you can create a keto-friendly burrito bowl by choosing a base of greens, adding protein like chicken or steak, and topping it off with cheese, guacamole, and salsa. Similarly, at Moe's, you can build a keto-friendly burrito bowl by skipping the burrito or taco and choosing a low-carb base with your choice of toppings.
Other Options
In addition to burrito bowls, there are other keto-friendly options at fast-food restaurants. Salads can be a good choice, but be mindful of high-carb toppings and dressings. At McDonald's, you can order a Big Breakfast without the biscuit or hash browns, or an Egg and Sausage McMuffin without the muffin. At Wendy's, the Double Stack cheeseburger can be made keto-friendly by removing the bun and adding extra lettuce and tomato.
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Customisable orders
Burgers and Sandwiches
Many fast-food restaurants offer burgers and sandwiches, which can be modified to be keto-friendly. Simply ask for your burger or sandwich to be served without the bun, and consider adding extra lettuce to wrap your patty. Some popular options include:
- McDonald's: Sausage, Egg, and Cheese McMuffin Breakfast Sandwich without the English muffin.
- Wendy's: Bunless Baconator or grilled chicken sandwich.
- Carl's Jr: Any burger without the bun, such as The Big Carl or The Breakfast Burger.
- Five Guys: Skip the bun and top the patty with veggies like lettuce, pickles, tomatoes, grilled onions, mushrooms, and peppers.
- Jersey Mike's: Order any of their signature subs as a "Sub in a Tub" to enjoy all the toppings without the bread.
Salads
Salads are a great option for keto dieters, but be mindful of the toppings and dressings. Choose a simple base of leafy greens and add your own protein and healthy fats. Some suggestions include:
- Panera: Greek Salad with dressing on the side and added protein.
- Chick-fil-A: Side salad with grilled chicken, skip the crispy bell peppers.
- Chili's: Fresco Salad as is, or with added protein.
- Subway: Customised chopped salad with your choice of protein and vegetables.
- Chipotle: Combine keto-friendly ingredients like sour cream, chicken, steak, cheese, and guacamole in a salad.
Bowls
Bowls are a great option for keto dieters, but be sure to skip the rice, beans, and tortillas. Here are some bowl options:
- Taco Bell: Power Bowl with no rice or beans, extra meat, and guacamole.
- Moe's: Southwest bowls without rice and beans.
- El Pollo Loco: Salad bowl instead of burrito bowls or tacos, which contain tortillas and rice.
- Qdoba: Burrito bowl with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa.
Sides and Extras
When ordering keto at fast-food restaurants, be mindful of sides and extras. Skip the fries and opt for a side salad or steamed vegetables. Choose low-carb dressings and condiments like mustard, mayo, or ranch. If you're craving a snack, buffalo wings can be a great keto option, but be sure to ask for no breading or batter.
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Frequently asked questions
You can order a Sausage, Egg, and Cheese McMuffin without the muffin, a Bacon, Egg, and Cheese Biscuit without the biscuit, or a Pico Guacamole with Artisan Grilled Chicken Sandwich without the bun.
You can combine different keto-friendly ingredients like sour cream, chicken, steak, cheese, guacamole, and salsa to create a keto-friendly meal. Just be sure to skip the tortilla, rice, and beans.
Ordering keto at Chick-fil-A can be tricky due to the breading and condiments. For the fewest carbs, opt for their grilled chicken options, such as the Grilled Chicken Sandwich without the bun or the Grilled Chicken Nuggets.
Yes, Panera's Greek Salad is keto-friendly, especially if you get the dressing on the side. Moe's Southwest Bowls without rice and beans are also keto-friendly. Additionally, Subway offers chopped salads that can be customized with your choice of protein and vegetables.
