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Many fast food restaurants already offer low-carb or keto versions of popular dishes.
Many fast food staples can also be made keto-friendly by making slight changes and removing certain ingredients.
Here are some examples:
Burgers without bread
Burgers are a fast food staple, although bread and some added condiments can make them unsuitable for people on a keto diet.
Many fast food chains take this into consideration and offer a low-carb version of their burgers without bread.
They can wrap the ingredients in a lettuce leaf to keep the structure similar to a hamburger, or simply wrap the ingredients in a loaf-free package.
For example, the fast food chain In-N-Out offers their iconic “protein style” burgers, which means they replace bread with a lettuce wrap. Their onion double-double usually contains 39 gramscarbohydrate rams. Protein style, this same burger contains 11g total carbohydrates.
While taking out the bread can take away a lot of carbohydrates, it’s also important to watch out for added condiments on the burger.
Condiments like ketchup or relish may contain sugar, which will increase the carbohydrate content in the meal.
Whole mayonnaise tends to be high in fat and low in carbs and can be a great condiment alternative for keto fast food.
Subs and sandwiches without bread
Some fast food chains may offer other bread-free options to help people reduce their carb intake.
For example, a chain might make a “breadless sub” using the same sandwich ingredients as a regular sub, but placing them on a bed of lettuce rather than in a roll. This can significantly reduce the carbohydrates in a meal.
For example, the Subway chain also offers several of its signature subs in the form of salads. The Subway 6 inch Black Forest Ham Sub contains 42g of total carbohydrates. In comparison, a black forest ham salad contains 12g of total carbohydrates.
Again, keep in mind that adding dressings and condiments will add carbs to these meals, so choose accordingly.
Burrito bowls
Burrito tortillas are higher in carbohydrates than the other options. Many fast food chains offer burrito bowls. These are bowls that contain the same ingredients as the burrito, without the tortilla.
Chipotle Mexican Grill is one example. The company offers a range of items made without tortillas.
Keep in mind that other ingredients in burritos, such as rice and beans, may contain higher levels of carbohydrates than is generally allowed on keto diets.
El Pollo Loco offers a salad-shaped version of their Pollo Double Protein Avocado Bowl, which contains around 9g net carbs.
Some chains may offer specific options suitable for many diets, including the keto diet.
Chipotle offers a Keto salad bowl that uses a base of super greens instead of beans, rice, or a tortilla.
Along with the standard ingredients, the Keto Salad Bowl contains 17 g of total carbohydrates. However, 10g of these are fiber, so the net carbs are much lower.
Grilled chicken
Many fast food restaurants offer chicken options, although sometimes the chicken found in sandwiches or other meal options is breaded and fried. This increases the carbs in the meal and can make it unsuitable for keto diets.
If possible, opting for grilled chicken over fried chicken can help eliminate flour and unnecessary carbs in a meal.
For example, KFC is popular for its fried chicken options, but it also has a grilled chicken option.
Each piece of KFC grilled chicken contains 0g of carbohydrates.
Egg meal
Many fast food restaurants offer breakfast options. These options often include foods like eggs, which are a simple, keto-friendly food.
Researching egg-based options can provide a simple, filling meal that is lower in carbohydrates.
For example, some McDonald’s breakfast options are keto-friendly with a few changes. Their large breakfast, made without cookies or hash browns, contains just 3g of carbohydrates.
Nuggets
While typical chicken nuggets may contain breading or flour that is not suitable for keto diets, some restaurants offer nuggets that can fit into a keto diet.
For example, Chick-fil-A offers grilled chicken nuggets. A serving of 12 pieces contains only 2g of carbohydrates.
Keep in mind that other ingredients like dipping sauces can contain carbohydrates and sugars on their own, so watch out for low-carb options at every restaurant before adding them to a meal.
salad
Larger, dish-sized salads from a number of fast food chains may actually be suitable options for some keto diets and provide enough energy to keep a person full.
Many fast food restaurants will offer salads, although some of these may require adaptation to accommodate a keto diet. Ingredients to watch out for include sweet dressings, as well as additions such as croutons or breaded chicken.
That said, there are a number of salads that are keto-friendly.
For example, Arby’s offers a one-size-fits-all roast chicken salad that only provides 8 g of total carbohydrates per serving.
Wendy’s offers a Southwestern Avocado Chicken Salad that contains 13g of carbohydrates, including 7 g of fiber.
Buffalo wings
While not a traditional choice for a quick bite to eat, ordering buffalo wings can be a simple keto-friendly option in some cases.
For example, Buffalo Wild Wings offers original traditional style Buffalo wings that contain 2g of total carbohydrates per 6 wing serving.
While many common fast food side dishes, such as French fries and French fries, are off limits on a keto diet, there are a number of snack options available to take out that can fit into the keto diet. .
Hard boiled eggs
Eggs are naturally low in carbohydrates and are a good source of protein. Hard-boiled eggs are a convenient way to enjoy eggs and are available at many take-out restaurants, convenience stores, and gas stations.
Hard-boiled eggs contain less 1g carbohydrates per large egg. Adding simple salt and pepper to the egg can add flavor without the extra calories.
String cheese is a simple snack containing only cheese. Cheese sticks tend to be individually wrapped, making them a simple snack option on the go.
The USDA notes that a 24g stick of chain cheese contains approximately 1g carbohydrates.
Sachets of nut butter
Single-serving nut butter packets are a nutritious snack for many people on a keto diet.
For example, Justin’s has a number of nut butter options that come in simple 32 gram squeeze packs, perfect for on-the-go snacks.
Each Justin’s Classic Almond Butter sachet contains 5g of carbohydrates in total, with 3g coming from dietary fiber.
Jerky
Jerky is another readily available option for people on a keto diet. Companies can make jerky from a number of foods, such as:
- beef
- turkey
- buffalo
- venison
- Salmon
- tuna
Meats and the jerky themselves are naturally low in carbohydrates.
However, be aware of all the added ingredients used in seasonings.
Popular jerky flavors, such as teriyaki, may contain higher levels of sugars than a person would like in their keto-friendly snacks.
Other snack options
While these are a few readily available snack options on a keto diet, there are other options to choose from.
Other snacks that may be keto-friendly include:
- nuts, such as macadamias, walnuts, hazelnuts, almonds, or peanuts
- seeds like sunflower or pumpkin seeds
- pork rinds
- Specific keto chips made from cheese, nuts or meat
- tuna snacks without crackers
Be aware of all added ingredients and check the label for full nutritional information
Many restaurants and convenience stores offer a selection of keto-friendly drinks. These include:
Coffee or tea with half and half
Black coffee and unsweetened tea are straightforward drink alternatives at most fast food restaurants, where sugary drinks can add unwanted carbs to a drink.
For a little more flavor, going for a half and half cream can make a more satisfying drink without adding too many carbs.
The USDA notes that half and half cream contains approximately 1.3 carbohydrates per fluid ounce.
Lemon tea
Many fast food restaurants offer hot tea as a beverage.
Hot black or green tea is simply made of tea leaves and water, so it doesn’t contain carbohydrates on its own.
Adding a lemon wedge to hot tea can impart a more lively flavor than tea alone, which may be more satisfying for some drinkers.
Sparkling water
Some fast food establishments offer sparkling water or sparkling water.
This is a zero-carb option that can provide a bubble-like sensation similar to soda.
Adding citrus fruits like lemon or lime to the water can help give extra flavor.
Soda without sugars
Most diet sodas contain little or no sugar and are available at most fast food restaurants.
For example, a 12 fluid ounce can of Diet Coke contains 0 g of carbohydrate and 0 g of sugar.
The most widely available diet sodas are also low in carbs and sugar free.
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