Which Fast Food Has Low Carbs? Your Guide to Keto-Friendly Meals

Studies have shown that sticking to a low-carb diet can be a challenge when eating out, especially at fast-food restaurants where buns, tortillas, and fried foods are common. Fortunately, with a few clever ordering hacks and modifications, you can find delicious and satisfying options for which fast food has low carbs.

Quick Summary

This guide reveals the best low-carb menu items and ordering strategies at popular fast-food chains, featuring bunless burgers, lettuce wraps, grilled chicken, and protein-packed bowls without the extra carbs.

Key Points

• Skip the Bread: Order burgers, sandwiches, and tacos without the bun or tortilla to drastically reduce carb count.

• Go Grilled, Not Fried: Opt for grilled chicken, grilled steak, or blackened tenders over breaded and fried alternatives.

• Choose Smart Sides: Replace high-carb sides like fries and hash browns with side salads, green beans, or other steamed veggies.

• Be Mindful of Sauces: Avoid sugary condiments like ketchup and barbecue sauce, and instead choose mustard, mayo, or vinegar-based dressings.

• Customize Burrito Bowls: At Mexican chains like Chipotle and Taco Bell, build your own bowl and skip the rice and beans.

• Explore Breakfast: Many fast-food breakfast menus offer low-carb options like egg and meat platters or egg bites without the bread.

Navigating the fast-food landscape while adhering to a low-carbohydrate diet requires a strategic approach. While the standard menu often features high-carb items like bread, buns, fries, and sugary drinks, most restaurants offer customizable meals or protein-focused items that can be easily modified. By focusing on grilled meats, fresh vegetables, and mindful condiment choices, you can stay on track without sacrificing convenience or flavor.

General Rules for Low-Carb Fast Food Ordering

Successfully managing your fast-food order is about knowing what to ask for. The following guidelines apply to most fast-food establishments:

• Skip the bun, tortilla, or bread: This is the most crucial step. Order burgers, sandwiches, or tacos without the high-carb casing. For burgers, request a 'protein style' wrapped in lettuce, or simply ask for it in a bowl or container with a fork.
• Choose grilled over fried: Breaded and fried items, like crispy chicken sandwiches and fried nuggets, contain a significant amount of flour and oil. Always opt for grilled or roasted chicken for a lean, low-carb protein source.
• Avoid sugary sauces and dressings: Ketchup, barbecue sauce, honey mustard, and many other popular condiments are loaded with sugar. Instead, use sugar-free options like plain mustard, mayonnaise, or buffalo sauce. For salads, ask for oil and vinegar or a low-sugar ranch dressing, always on the side.
• Focus on protein and veggies: Prioritize menu items that are naturally rich in protein and non-starchy vegetables. This includes salads, burrito bowls (without rice or beans), and breakfast items featuring eggs and meat.
• Watch the sides: French fries, hash browns, and biscuits are carb bombs. Replace these with a side salad, green beans, steamed broccoli, or simply ask for a double portion of vegetables.

Top Low-Carb Fast Food Options by Restaurant

Burger Chains

Many burger joints are surprisingly accommodating for low-carb diners, allowing you to get all the satisfying flavors without the bun.

• McDonald's: Order any burger, like a Quarter Pounder or Double Cheeseburger, with no bun. For breakfast, a Sausage McMuffin with Egg minus the English muffin is a great choice.
• In-N-Out Burger: Ask for any burger "Protein Style" and it will be served wrapped in a crisp lettuce leaf instead of a bun.
• Wendy's: The Double Stack or Baconator can be ordered without the bun. Their salads, like the Southwest Avocado Chicken Salad, are good options if you hold the croutons and use a low-sugar dressing.
• Burger King: A Whopper or Bacon Cheeseburger can be ordered without the bun for a satisfying, high-protein meal.
• Five Guys: Order any burger or hot dog in a bowl or lettuce-wrapped. You can load it up with low-carb toppings like grilled mushrooms, green peppers, and onions.

Sandwich and Sub Shops

These restaurants often serve their sandwiches as salads or lettuce wraps, perfect for a low-carb diet.

• Jimmy John's: The "Unwich" is a signature lettuce-wrapped sandwich that is available for any of their sub varieties.
• Subway: Order any sandwich as a "No Bready Bowl." You'll get all the fillings, like meats, cheese, and fresh veggies, served in a container.
• Jersey Mike's: Similar to Subway, you can ask for any sub as a "Sub in a Tub," which is a salad version of the sandwich.

Mexican-Inspired Chains

Focus on building a burrito bowl or salad while skipping the grains and tortillas.

• Chipotle: The Keto Salad Bowl is a pre-designed, low-carb option that includes a supergreens lettuce blend, meat, cheese, and guacamole. You can also build your own bowl without rice or beans.
• Taco Bell: The Power Menu Bowl can be made low-carb by omitting the rice and beans. This gives you a base of lettuce, chicken or steak, cheese, and sauces.

Chicken Chains

While fried chicken is off-limits, grilled or blackened options are available and delicious.

• KFC: Their Kentucky Grilled Chicken is a staple low-carb option, available by the piece.
• Chick-fil-A: Grilled Chicken Nuggets are an excellent choice, as are their grilled chicken salads (with no croutons).
• Popeyes: Opt for the Blackened Chicken Tenders, which are a flavorful, unbreaded choice.

Comparison of Popular Low-Carb Orders

Order	Restaurant	Customization	Approx. Net Carbs	Notes
Double-Double	In-N-Out	Protein Style	~8g	Includes sauce, cheese, and toppings
8-piece Grilled Nuggets	Chick-fil-A	None needed	1g	Check dipping sauce carbs
Sausage McMuffin	McDonald's	No English Muffin	~3g	Watch out for high sodium
Grilled Chicken Breast	KFC	None needed	0g	Check local availability
Keto Salad Bowl	Chipotle	Pre-configured	7g	Loaded with healthy fats
Turkey Breast Provolone	Jersey Mike's	Sub in a Tub	6g	A customizable salad-style sandwich
Blackened Tenders (5-piece)	Popeyes	None needed	3g	Great for satisfying a savory craving

The Importance of Customization

Almost any fast-food restaurant can accommodate a low-carb diet with simple customizations. At Arby's, for example, you can get a Roast Beef sandwich without the bun. At a diner, ask for an omelet with extra vegetables instead of toast and hash browns. Planning ahead and checking nutritional information online is always a smart move. For more information on managing your carb intake, visit resources like the Atkins website.

A Note on Sides and Snacks

While main courses are often easy to modify, sides can be more challenging. Instead of fries, many places offer side salads, coleslaw, or a la carte proteins. At some locations, especially fast-casual spots, you can find steamed vegetables or even cheese sauce. For snacks, consider beef jerky, string cheese, or egg bites that some coffee shops offer.

Conclusion

Finding low-carb options at fast-food restaurants is not only possible but also easier than ever with an increase in menu transparency and customizable options. By following a few key strategies—skipping the bread, choosing grilled proteins, and being mindful of high-sugar sauces—you can enjoy a satisfying and convenient meal on the go. Armed with the knowledge of which fast food has low carbs and how to modify your order, you can make healthy choices that align with your dietary goals without feeling deprived.

Frequently Asked Questions

Can I eat a burger on a low-carb diet?

Yes, you can eat a burger on a low-carb diet by simply ordering it without the bun. Most restaurants will serve it wrapped in lettuce ('protein style') or in a container with a fork.

Are french fries a low-carb option?

No, french fries are very high in carbohydrates and should be avoided on a low-carb diet. Instead, opt for a side salad, green beans, or steamed vegetables if available.

What sauces are best for a low-carb diet at fast-food restaurants?

Stick to low-sugar options like plain mustard, mayonnaise, or oil and vinegar. Avoid ketchup, barbecue sauce, and honey mustard, which are high in sugar. Request dressings on the side.

Is KFC's grilled chicken low-carb?

Yes, Kentucky Grilled Chicken from KFC is a great low-carb choice, as it contains zero grams of carbohydrates per piece. Be sure to double-check local availability.

How can I customize a meal at Chipotle to be low-carb?

You can order a salad or burrito bowl with a base of lettuce or the supergreens blend. Load up on meat, fajita vegetables, salsa, cheese, and guacamole, but skip the rice and beans.

What are some low-carb breakfast options at fast-food places?

Look for egg-based platters or breakfast sandwiches without the bread, such as a Sausage McMuffin without the English muffin. Some coffee shops also offer low-carb egg bites.

Are all salads at fast-food restaurants low-carb?

Not necessarily. While the greens and protein are low-carb, many fast-food salads include high-carb items like croutons, crispy fried chicken, or sugary dressings. Always customize your salad by omitting these ingredients.