How to Order Keto at Any Fast Food Restaurant
Eating keto on the go requires a little planning and smart ordering. The general rule is to focus on protein and healthy fats while eliminating buns, bread, rice, beans, and sugary sauces. By understanding a few basic customization strategies, you can unlock a world of keto-friendly possibilities at almost any fast food restaurant.
Bunless Burgers and Sandwiches
This is perhaps the easiest and most common way to make a fast food meal keto-friendly. Forgo the bun and request your burger wrapped in lettuce or served in a bowl. Most burger joints are happy to accommodate this request. Remember to also skip high-sugar condiments like ketchup and opt for keto-friendly alternatives such as mustard, mayonnaise, or extra cheese.
- Wendy's: The Double Stack and Baconator are popular choices. Just order them with no bun or ketchup.
- In-N-Out Burger: Ask for your burger “protein style,” and they will wrap it in lettuce instead of a bun. The Double-Double is a popular keto option.
- Five Guys: Order any burger in a lettuce wrap or a bowl. Their wide selection of free toppings allows for ample customization.
- McDonald's and Burger King: Both chains will serve any burger or breakfast sandwich without the bun. The Double Cheeseburger (no bun) at McDonald's is a classic keto choice.
Salads and Bowls
Many chains offer salads or customizable bowls that can be made keto-friendly by removing high-carb ingredients. Pay close attention to dressings and toppings, as these are common sources of hidden sugars and carbs.
- Chipotle: The Keto Salad Bowl is a pre-configured, easy-to-order option featuring supergreens, chicken or steak, tomatillo salsa, sour cream, and cheese. You can also build your own bowl, skipping the rice and beans.
- Subway: Ask for any sandwich to be made into a “Sub in a Tub,” which is essentially a salad version of your sub. Choose keto-friendly meats, cheeses, and veggies, and be mindful of dressings.
- Chick-fil-A: The Cobb Salad with grilled chicken is a great option. Just ask for no crispy toppings (like corn) and opt for a keto-friendly dressing like Avocado Lime Ranch.
- Taco Bell: Create a power bowl with steak or chicken, cheese, sour cream, and guacamole, but skip the rice and beans.
Breakfast on the Go
For a quick morning meal, focus on egg-based dishes and meats while avoiding biscuits, muffins, and hash browns.
- McDonald's: Order the Sausage and Egg Patty or Bacon, Egg and Cheese Biscuit, and simply discard the biscuit.
- Hardee's/Carl's Jr.: They offer a Low Carb Breakfast Bowl with eggs, sausage, bacon, and cheese, which is a convenient, pre-made option.
- Starbucks: The Bacon and Gruyere Sous Vide Egg Bites are a quick and easy grab-and-go choice.
Popular Fast Food Chains with Keto-Friendly Menus
While the techniques above work generally, some chains are particularly well-suited for keto customization.
Chipotle
Known for its build-your-own model, Chipotle is a top contender for keto fast food. Their Keto Salad Bowl is a huge draw, and the ability to customize allows for maximum control. Opt for meat, fajita vegetables, cheese, sour cream, guacamole, and salsa, while avoiding rice, beans, and corn. You can also use their online nutrition calculator to plan your meal precisely before ordering.
Jimmy John's
This sandwich shop has embraced the low-carb trend with its popular "Unwich." This option serves your favorite sandwich fillings wrapped in crisp lettuce instead of bread. The J.J. Gargantuan Unwich is a massive, satisfying meal packed with multiple types of meat and cheese.
Chick-fil-A
Beyond their salads, Chick-fil-A's Grilled Chicken Nuggets are an excellent, high-protein choice. Pair them with a side salad and a keto-approved dressing like the Avocado Lime Ranch for a complete meal.
Five Guys
For the ultimate in keto burgers, Five Guys offers not only a lettuce wrap but also the option to have your burger and toppings served in a bowl. You can pile on free toppings like grilled onions, mushrooms, and jalapeños, and add extra cheese and bacon for more fat and flavor.
Table: Navigating Fast Food: A Comparison of Keto Options
| Restaurant | Keto-Friendly Offerings | Recommended Order Customization |
|---|---|---|
| Wendy's | Burgers, Salads, Chili | Double Stack or Baconator, no bun; Chili (check carb count) |
| Chipotle | Burrito Bowls, Salads | Keto Salad Bowl; Create your own bowl, no rice or beans |
| In-N-Out | Burgers | Cheeseburger or Double-Double, "Protein Style" (lettuce-wrapped) |
| Jimmy John's | Sandwiches | Any "Unwich" (lettuce-wrapped) |
| Chick-fil-A | Grilled Chicken, Salads | Grilled Nuggets; Cobb Salad, no corn, with Avocado Lime Ranch |
| McDonald's | Breakfast, Burgers | Sausage Patty & Egg (no biscuit); Double Cheeseburger (no bun) |
Key Things to Avoid
While many fast-food items can be modified, some are best avoided entirely due to their inherently high carbohydrate content. Be mindful of these items when ordering to maintain ketosis:
- Breaded or Fried Items: Crispy chicken sandwiches, nuggets, and fried chicken are typically breaded with flour and are not keto-friendly.
- Buns and Breads: All types of bread, buns, wraps, and biscuits should be skipped. Opt for a lettuce wrap or a bowl instead.
- Sugary Condiments and Sauces: Ketchup, BBQ sauce, honey mustard, and many sweet dressings contain a high amount of sugar. Choose mustard, mayonnaise, or oil-based dressings instead.
- Starchy Sides: Fries, hash browns, onion rings, and macaroni and cheese are all off-limits on a ketogenic diet. Stick to side salads or skip the side altogether.
- Sweetened Drinks: Regular soda and milkshakes are full of sugar. Opt for unsweetened iced tea, diet soda, or water.
Conclusion
Staying in ketosis while eating fast food is entirely possible with some know-how and discipline. The key lies in strategic ordering, focusing on customizable, protein-rich items like bunless burgers, and choosing salads or bowls over carb-heavy wraps and bread. Many fast food restaurants are now well-versed in accommodating low-carb requests, making it easier than ever to find keto options on the go. Armed with the knowledge of what to order and what to avoid, you can enjoy a quick and satisfying meal without derailing your diet. For specific nutritional information, it's always best to check the restaurant's website, such as Chipotle's.
