Can you eat fast food on a keto diet? Navigating a low-carb lifestyle on the go

November 5, 2025 •

4 min read

Over one-third of American adults eat fast food on any given day, making the question of whether it's possible to maintain a ketogenic diet on the road a very common one. While a typical fast-food meal is high in carbohydrates and sugar, the answer to "Can you eat fast food on a keto diet?" is a resounding yes—with some savvy ordering and careful modifications.

Quick Summary

This guide explains how to find and customize keto-friendly meals at popular fast-food restaurants. Learn essential tips for avoiding hidden carbs, such as buns, breading, and sugary sauces, and discover low-carb substitutions to keep your fat, protein, and carbohydrate intake balanced while dining out.

Key Points

Deconstruct your meal: To eat fast food on keto, you must remove the high-carb components like buns, breading, and sugary sauces.
Embrace the bunless burger: Order any hamburger or cheeseburger without the bun and avoid ketchup to significantly reduce carbohydrate intake.
Go for a salad or bowl: Customize salads and burrito bowls by skipping rice, beans, and croutons, and focus on high-fat toppings like cheese, guacamole, and sour cream.
Choose grilled over fried: Opt for grilled chicken or other proteins instead of breaded or fried options to avoid hidden carbs.
Watch out for hidden carbs in sauces: Many fast-food sauces are high in sugar. Stick to low-carb options like mustard, mayo, or full-fat ranch dressing.
Plan your order ahead: Use online nutritional information to plan your meal and ensure it fits your daily macronutrient goals.
Stay hydrated with keto-approved drinks: Stick to water, unsweetened iced tea, or black coffee, and avoid sugary sodas and juices.

The Keto-Friendly Fast Food Philosophy

Eating fast food on a ketogenic diet requires a shift in mindset from what is typically served. The core principle is to deconstruct menu items and rebuild them using keto-compliant components. This means focusing on the main proteins, fats, and non-starchy vegetables while eliminating the carb-heavy ingredients like bread, buns, rice, beans, and sugary condiments. Planning ahead by checking a restaurant’s nutritional information online is the most effective strategy.

Bunless Burgers: The Cornerstone of Keto Fast Food

The bunless burger is arguably the most common and versatile keto fast-food hack. Most burger chains are happy to serve their patties with cheese and toppings in a container or wrapped in a lettuce leaf instead of a bun.

McDonald's: Order a Double Cheeseburger or Quarter Pounder without the bun and ketchup. You can load it up with pickles, mustard, and mayonnaise.
Wendy's: The Baconator and Double Stack are great choices when ordered bunless. Some locations may even wrap it in lettuce for you.
In-N-Out Burger: This chain offers a dedicated "protein-style" option, where they wrap your burger in a large lettuce leaf.
Five Guys: Get a cheeseburger or bacon cheeseburger in a bowl with your choice of keto-friendly toppings like grilled mushrooms and onions.

Salads and Bowls: Building a Custom Keto Meal

Many restaurants now offer customizable salads and bowls that are perfect for a keto diet. The key is to skip the high-carb components and load up on approved ingredients.

Chipotle: The Keto Salad Bowl, featuring supergreens, carnitas, cheese, and guacamole, is a pre-built, keto-friendly option. You can also build your own bowl, skipping the rice and beans.
Subway: Opt for a “No Bready Bowl” or salad with your choice of protein and keto-friendly toppings. Remember to avoid high-carb sauces and croutons.
Taco Bell: Order a Power Menu Bowl without rice or beans and add extra protein, cheese, and guacamole.
Arby's: The Roast Chicken Salad is a solid choice when ordered without croutons and with a keto-friendly dressing.

Chicken, Seafood, and Other Options

Beyond burgers and salads, other proteins can be great keto choices, as long as they are not breaded or fried. Remember that even grilled items might contain hidden carbs from marinades.

KFC: Their grilled chicken is an excellent, low-carb choice. Skip all breaded and fried items, and pair it with a side salad instead of high-carb sides like mashed potatoes and coleslaw.
Popeyes: Opt for their Blackened Chicken Strips, which are not breaded and naturally low in carbs.
Starbucks: The Bacon and Gruyere Sous Vide Egg Bites are a convenient, on-the-go keto option.
Buffalo Wild Wings: Traditional, bone-in wings tossed in a keto-friendly sauce like garlic parmesan or lemon pepper rub can be a delicious choice.

How to Order for a Perfect Keto Fast-Food Experience

Check the nutritional information online: Almost all major fast-food chains provide detailed nutritional facts on their websites or apps. This is the most reliable way to plan your meal.
Request “no bun” or “protein style”: For burgers, this simple phrase is a game-changer. For sub shops, ask for a “Sub in a Tub” or a salad.
Prioritize grilled over fried: Breaded and fried meats are off-limits due to the carb-heavy coatings.
Beware of hidden sugars in sauces and dressings: Ketchup, barbecue sauce, honey mustard, and many creamy dressings are packed with sugar. Stick to mustard, mayonnaise, or oil and vinegar.
Focus on high-fat toppings: Enhance your meals with keto-friendly toppings like cheese, bacon, avocado, guacamole, sour cream, and full-fat dressings.
Swap sides wisely: French fries, hash browns, and chips are out. Look for a side salad or steamed vegetables as an alternative.
Choose your drink carefully: Stick to water, unsweetened iced tea, or black coffee. Avoid sugary sodas, juices, and sweetened teas.

Comparison of Keto Fast Food Options


Item	Fast Food Chain	Keto-Friendly Modification	Estimated Net Carbs	Key Takeaway
Double Cheeseburger	McDonald's	No bun, no ketchup	~3-5g	A quick, reliable bunless burger option.
Baconator	Wendy's	No bun	~6g	Excellent for those needing higher fat content.
Protein-Style Burger	In-N-Out	Lettuce-wrapped	~8g	The bun-replacement is built-in and convenient.
Keto Salad Bowl	Chipotle	As is (no rice/beans)	~17g	A hearty, customizable bowl with clear macros.
Grilled Chicken Nuggets	Chick-fil-A	No breading, with keto sauce	~1g for 8 pcs	Perfect for a snack or meal with a side salad.
Sub in a Tub	Jersey Mike's	Any sub without the bread	Varies by order	Provides fresh ingredients in a deconstructed format.

Conclusion

For those on a ketogenic diet, fast food doesn't have to be off-limits. With a little planning and a willingness to modify your order, you can find satisfying and convenient meals that keep you on track. By focusing on protein and fat while consciously avoiding buns, breading, and sugary sauces, you can easily navigate the drive-thru. While eating whole, home-cooked foods is always the optimal choice, the strategic approach to keto fast food detailed here provides a practical solution for a busy lifestyle.

Frequently Asked Questions

No, French fries are not keto-friendly because they are a high-carb, starchy vegetable. You should avoid fries, hash browns, and other potato-based sides.

Safe keto fast-food sauces typically include mayonnaise, mustard, ranch, and hot sauce, provided they are not sweetened. Avoid high-sugar options like ketchup, barbecue sauce, and sweet and sour sauce.

For sandwiches, ask for it without the bread or bun, or request a "Sub in a Tub" at places like Subway or Jersey Mike's. This provides all the meat and fixings without the carb-heavy bread.

Yes. Most breakfast sandwiches and burritos can be made keto-friendly by simply ordering them without the bread, biscuit, or tortilla. Starbucks egg bites are also a good option.

Look for bunless burgers, salads with grilled meat and full-fat dressing, or customizable bowls where you can skip the rice, beans, and tortillas. Always be mindful of breading and sauces.

While diet sodas are carb-free and technically compliant, they are not the healthiest choice. For the best results, stick to water, unsweetened tea, or black coffee. Some diet sodas contain artificial sweeteners that can cause a minimal rise in blood sugar.

While it's possible to eat fast food on keto occasionally, a steady diet of highly processed "dirty keto" foods is not recommended for long-term health. Focus on whole, unprocessed foods when you can and use fast-food hacks as an occasional convenience.