Fast Food Keto Guide
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Are you following a keto diet but struggle to find suitable options when you’re on the go? Don’t worry, we’ve got you covered! In this fast food keto guide, we’ll show you how to navigate the world of fast food without compromising your low-carb lifestyle. From popular chains to menu modifications, we’ll provide you with all the tips and tricks you need to enjoy keto-friendly meals on the fly.
Most of us put a lot of effort into planning our low carb meals and trying out the best keto recipes. Regardless, we all find ourselves stuck on those busy days when we just can’t get to the kitchen to make those meals happen. It’s enough to make you feel like giving up. If you find yourself in this situation, hold on!
With our comprehensive guide, you’ll have all the tools you need to order confidently, make informed choices, and enjoy keto-friendly meals on the go.
Key Takeaways:
- Following a keto diet doesn’t mean you have to give up on fast food.
- With some modifications and careful choices, you can enjoy keto-friendly meals at popular fast food chains.
- Focus on removing carb-heavy ingredients and adding healthy fats and low-carb vegetables.
- Plan ahead, use nutrition calculators, and be mindful of dressings and toppings.
- Subway, McDonald’s, Starbucks, Burger King, Taco Bell, Wendy’s, Carl’s Jr./Hardee’s, Dunkin Donuts, and Arby’s are among the best fast food restaurants with keto-friendly options.
Guidelines for Ordering Keto-Friendly Fast Food
When it comes to ordering keto-friendly fast food, following some simple guidelines can help you make smart choices that align with your low-carb, high-fat lifestyle. Here are some recommendations to keep in mind:
Focus on Meats, Cheeses, and Low-Carb Vegetables
When building your meal, prioritize protein-rich meats and cheeses. These options are typically low in carbs and high in fats, making them ideal for a keto diet. Additionally, opt for low-carb vegetables like lettuce, spinach, and cucumber as your base or side. These choices add essential nutrients without raising your carb intake.
Add Healthy Fats
Boost the fat content of your fast food order by including healthy fats. Consider adding toppings like bacon, sour cream, avocado, or guacamole to increase the fat content of your meal. These fats are not only delicious but also help keep you feeling satisfied.
Plan Ahead and Use Nutrition Calculators
Before visiting a fast food restaurant, take some time to research and plan your meal. Many fast food chains provide nutrition calculators on their websites, allowing you to customize your order and see the nutrient breakdown. Pay attention to the macros, ensuring your meal falls within the desired keto ratios.
Choose Water or Sugar-Free Drinks
Staying hydrated is crucial on the keto diet, so it’s best to opt for water as your go-to drink. If you’re looking to quench your thirst with something sweet, consider sugar-free options like diet soda or unsweetened iced tea. As always, be mindful of potential hidden carbs in certain beverages, such as fruit juices or specialty coffee drinks. To help you stay on track, we’ve created a printable water tracker for you! It’s free. Check it out here!
Avoid Breaded or Fried Options
Steer clear of breaded or fried items when ordering fast food on a keto diet. These preparations typically involve higher carb coatings, which can easily kick you out of ketosis. Instead, focus on grilled, roasted, or steamed options for a healthier choice.
Mind High-Carb Additions
While certain vegetables are allowed on a keto diet, it’s essential to be cautious of high-carb additions. Some examples include ketchup (high in sugar), onions, and tomatoes. Resume your focus on low-carb vegetables and choose toppings wisely to stay within your carb limits.
Fast Food Keto Guide and Guidelines
| Guidelines | Details |
| Focus on Meats, Cheeses, and Low-Carb Vegetables | Protein-rich options with minimal carbs |
| Add Healthy Fats | Bacon, sour cream, avocado, or guacamole |
| Plan Ahead and Use Nutrition Calculators | Research and customize your order using available online tools |
| Choose Water or Sugar-Free Drinks | Hydrate with plain water or opt for diet drinks |
| Avoid Breaded or Fried Options | Opt for grilled, roasted, or steamed items |
| Mind High-Carb Additions | Avoid ketchup, onions, and tomatoes |
Best Keto Fast Food Restaurants and Options
When you’re following a keto diet, finding fast food options that align with your low-carb, high-fat needs can be a challenge. Luckily, there are several keto-friendly fast food restaurants where you can satisfy your cravings without derailing your diet. These restaurants offer specific meals that can be modified to fit a keto lifestyle, providing you with a range of tastes and options. Here are some of the best fast food restaurants for keto-friendly choices:
- Subway: Subway allows you to turn their sandwiches into satisfying salads, with a variety of proteins, cheeses, and keto-friendly toppings to choose from.
- McDonald’s: At McDonald’s, you can enjoy bunless burger options, such as the Quarter Pounder with Cheese or the Bacon Smokehouse Burger. These protein-packed choices without the bun keep your carb intake low.
- Starbucks: While Starbucks may be known for its coffee, they also offer keto-friendly drink options like black coffee and unsweetened iced tea. Customizing your order with sugar-free syrups and adding cream can create a satisfying keto-friendly beverage.
- Burger King: Burger King has bunless burgers available, including favorites like the Whopper and the Grilled Chicken Sandwich. By removing the bun and adding high-fat toppings like mayo and bacon, you can enjoy a keto-friendly meal.
- Taco Bell: Despite its focus on tacos and burritos, Taco Bell offers low-carb options that can be customized for a keto diet. Try ordering beef tacos without the shell or power bowls without rice and beans.
- Wendy’s: Bunless burgers are also a keto-friendly option at Wendy’s. The Grilled Chicken Sandwich and the Baconator are just a couple of the choices that can be customized to fit your low-carb needs.
- Chick-fil-A, Carl’s Jr./Hardee’s, Dunkin Donuts, and Arby’s also offer keto-friendly options that can be tailored to your preferences.
When dining at these fast food restaurants, it’s important to be mindful of your choices. Avoid high-carb ingredients like buns, rice, and beans. Instead, focus on high-fat options like cheese, avocados, and mayo to meet your macronutrient needs. And don’t forget to stay hydrated with water or unsweetened drinks.
Next, we’ll dive deeper into the keto-friendly options available at Subway, McDonald’s, Starbucks, Burger King, Taco Bell, and Wendy’s. You’ll discover specific meals and modifications you can make to stay on track with your keto diet.
Keto-Friendly Options at Subway
Subway is known for its sandwiches, but did you know that they have keto-friendly options too? By turning their sandwiches into salads, you can enjoy a low-carb meal that fits your keto lifestyle. Simply remove the bun and customize your toppings to create a delicious and satisfying meal.
Here are some keto-friendly options at Subway:
- Chicken Bacon Ranch Salad: Grilled chicken strips, bacon, lettuce, spinach, and your choice of keto-friendly vegetables.
- Black Forest Ham Salad: Sliced Black Forest ham, lettuce, spinach, and your choice of keto-friendly vegetables.
- Cold Cut Combo Salad: Sliced turkey-based ham, salami, bologna, lettuce, spinach, and your choice of keto-friendly vegetables.
- Italian BMT Salad: Sliced pepperoni, salami, ham, lettuce, spinach, and your choice of keto-friendly vegetables.
- Tuna Salad: Tuna mixed with mayonnaise, lettuce, spinach, and your choice of keto-friendly vegetables. Get the full recipe for making keto tuna salad at home here!
When customizing your Subway salad, be mindful of dressings. Opt for high-fat options like ranch or olive oil and vinegar. It’s also important to avoid high-carb vegetables like tomatoes and onions. Stick to low-carb options like lettuce, spinach, cucumbers, and green peppers to keep your salad keto-friendly.
Enjoy your Subway salad without the guilt and stay on track with your keto diet!
Keto-Friendly Options at McDonald’s
McDonald’s may be known for its burgers and fries, but you can still find keto-friendly options here. By skipping the bun and modifying your toppings, you can enjoy a low-carb meal.
Some keto-friendly options at McDonald’s include:
- Quarter Pounder with Cheese (no bun)
- Bacon Smokehouse Burger (no bun)
- Big Mac (no bun)
- Bacon Smokehouse Artisan Grilled Chicken Sandwich (no bun)
For breakfast options, you can try:
- Egg McMuffin (no English muffin)
- Sausage McMuffin (no English muffin)
McDonald’s offers a variety of keto-friendly choices that cater to different tastes. By removing the bun, you eliminate unnecessary carbs while still enjoying the juicy burgers and flavorful sandwiches.
Keto-Friendly Options at Starbucks
Starbucks, known for its coffee, also offers keto-friendly options for those following a low-carb, high-fat diet. While their food menu is limited, you can still find keto-friendly drinks by making smart choices and customizing your order.
When ordering at Starbucks, it’s important to avoid sugary drinks that are high in carbs and opt for unsweetened options instead. Here are some keto-friendly drink choices:
- Black coffee: Enjoy a cup of black coffee, which has zero carbs and is perfect for keto dieters.
- Black espresso: If you prefer a stronger dose of caffeine, black espresso is another carb-free option.
- Keto-friendly lattes: Starbucks offers the option to customize your lattes with sugar-free syrups and stevia. Choose heavy cream or almond milk as your base for a low-carb, keto-friendly latte.
- Iced tea: Opt for unsweetened iced tea without any added sweeteners for a refreshing keto-friendly drink.
By avoiding sugary syrups, sweeteners, and high-carb milk options, you can create a keto-friendly drink that fits your taste preferences and dietary needs.
| Drink | Description |
| Black coffee | A carb-free beverage that provides a caffeine boost. |
| Black espresso | A stronger option for coffee lovers, with zero carbs. |
| Keto-friendly lattes | Customize your latte with sugar-free syrups and stevia, and choose heavy cream or almond milk as a low-carb base. |
| Iced tea | Refresh yourself with unsweetened iced tea, a perfect keto-friendly choice. |
Keep in mind that while Starbucks’ food menu is not particularly keto-friendly, they do offer some snacks like nuts or cheese sticks that can be convenient options for those on the go. However, it’s essential to check the ingredients and nutritional information to ensure they fit within your daily carb limit.
Remember, when ordering at Starbucks, be mindful of ingredients and opt for keto-friendly additions like cream and sugar-free syrups. By making smart choices and customizing your drinks, you can enjoy your favorite beverages while staying on track with your keto diet.
Keto-Friendly Options at Burger King
Burger King offers a variety of keto-friendly options that can be customized to fit your low-carb, high-fat diet. By ordering bunless burgers and making a few modifications, you can enjoy a delicious and satisfying keto meal at Burger King.
Here are some keto-friendly options to consider:
- Cheeseburger (no bun): This classic favorite can be enjoyed without the bun. Just ask for your cheeseburger without the bun, and you’ll still get all the meaty, cheesy goodness without the carbs.
- Double Cheeseburger (no bun): If you’re looking for something more substantial, the double cheeseburger is a great choice. Simply remove the bun, and you’ll have a hearty keto meal in no time.
- Whopper (no bun): Craving a bigger burger? The Whopper is Burger King’s signature sandwich, and you can enjoy it keto-style by removing the bun. Add some extra toppings like mayo, bacon, and lettuce to enhance the flavor.
- Double Whopper (no bun): For the ultimate burger experience, opt for the Double Whopper without the bun. This protein-packed option will keep you satisfied and on track with your keto goals.
- Grilled Chicken Sandwich: If you prefer chicken over beef, Burger King also offers a grilled chicken sandwich that can be enjoyed without the bun. Add some cheese, mayo, and bacon for extra flavor and fat.
When customizing your burger, be sure to avoid high-carb toppings like ketchup and onions. Instead, add keto-friendly toppings such as mayo, mustard, cheese, bacon, and lettuce to increase the fat content of your meal.
To visualize the keto-friendly options at Burger King, refer to the table below:
| Burger Option | Carb Content (g) | Fat Content (g) |
| Cheeseburger (no bun) | 2 | 26 |
| Double Cheeseburger (no bun) | 2 | 41 |
| Whopper (no bun) | 2 | 51 |
| Double Whopper (no bun) | 2 | 63 |
| Grilled Chicken Sandwich | 3 | 17 |
These options provide a balance of low carbs and high healthy fats, making them suitable for keto dieters. Remember to customize your order according to your preferences and dietary needs.
Keto-Friendly Options at Taco Bell
Taco Bell may seem challenging for keto dieters due to its focus on tacos and burritos, but there are keto-friendly options available. By customizing your order and removing high-carb ingredients, you can enjoy a low-carb meal. Some options at Taco Bell include:
- Beef Tacos (no shell)
- Power Bowls (without rice and beans)
- Grilled Breakfast Burritos (no tortilla)
- Chipotle Chicken Loaded Griller (no tortilla)
Adding guacamole and sour cream can help increase the fat content of your meal.
The Benefits of Customizing Your Order
When dining at Taco Bell on a keto diet, customization is key. By removing high-carb ingredients like tortillas, beans, and rice, you can create a satisfying and low-carb meal. This allows you to indulge in the flavors of Taco Bell while still adhering to your dietary goals.
Customizing your order at Taco Bell is a simple way to make it keto-friendly. By being mindful of the ingredients you choose, you can enjoy a low-carb meal that satisfies your cravings.
Making the Most of Your Meal
To maximize the nutritional value of your keto-friendly meal at Taco Bell, consider adding extra protein and healthy fats. Opting for grilled chicken or steak in your tacos or power bowls can help increase the protein content, while adding guacamole and sour cream provides a boost of healthy fats.
Remember to monitor your condiment choices as well. While salsas and hot sauces can add flavor without many carbs, be cautious of high-sugar sauces like the sweet chili or honey mustard.
Staying Low-Carb at Taco Bell
When ordering at Taco Bell, it’s important to be mindful of hidden carbs. Some menu items may seem keto-friendly at first glance, but they may contain high-carb ingredients like beans, rice, or sugary sauces. Always review the nutrition information provided or ask a Taco Bell team member for assistance in creating a customized, low-carb meal.
Keto-Friendly Options at Wendy’s
Wendy’s, known for its delicious burgers and salads, offers several keto-friendly options that can be customized to fit your low-carb, high-fat diet. By ordering bunless burgers and removing high-carb toppings, you can enjoy a satisfying and keto-friendly meal at Wendy’s.
Here are some of the keto-friendly options available:
- Grilled Chicken Sandwich (no bun): The Grilled Chicken Sandwich from Wendy’s is a great choice for keto dieters. Simply order it without the bun and you’ll have a protein-packed meal without the unnecessary carbs.
- Baconator (no bun): If you’re craving a meaty, indulgent burger, the Baconator is the way to go. Just ask for it without the bun, and you’ll have a delicious combination of beef patties, bacon, and cheese to satisfy your keto cravings.
- Son of Baconator (no bun): For a slightly smaller version of the Baconator, the Son of Baconator is a perfect choice. Remove the bun, and you’ll enjoy a mouthwatering combination of beef patties, bacon, and cheese, all within your keto diet plan.
- Caesar Salad (no croutons): If you prefer a lighter option, Wendy’s Caesar Salad is a great keto-friendly choice. Just make sure to order it without croutons, and you’ll have a refreshing and flavorful salad topped with grilled chicken and Caesar dressing.
To enhance the flavor and fat content of your meal, consider adding high-fat options like mayonnaise and bacon. However, it’s essential to avoid sauces and toppings high in carbs to stay within your keto goals.
Remember to order the keto-friendly modifications clearly so that your burger or salad is prepared exactly as you want it. And as always, select sugar-free beverage options or stick to water to accompany your meal.
With these delicious keto-friendly options, you can enjoy a satisfying meal at Wendy’s while staying on track with your low-carb, high-fat diet.
Conclusion
Eating keto-friendly fast food is not only possible but can also be a delicious and satisfying way to stay on track with your low-carb, high-fat diet. By making a few modifications and being mindful of your choices, you can enjoy fast food while still adhering to your keto lifestyle.
Remember to focus on protein-rich meats, indulgent cheeses, and low-carb vegetables when ordering. Avoid high-carb ingredients like breaded or fried options, ketchup, onions, and tomatoes. Instead, opt for bunless burgers, turn sandwiches into salads, or customize your orders to fit your needs.
Planning ahead is key to making informed choices. Use nutrition calculators provided by fast food chains to determine the macronutrient content of your order. This will help you stay within your desired fat, protein, and carb ratios. Additionally, be cautious of dressings and toppings, as they can have hidden sugars and carbs.
With the wide range of keto-friendly options available at popular fast food restaurants like Subway, McDonald’s, Starbucks, Burger King, Taco Bell, Wendy’s, Chick-fil-A, Carl’s Jr./Hardee’s, Dunkin Donuts, and Arby’s, you don’t have to sacrifice taste and convenience for your keto diet. Enjoy your favorite fast food while staying on track and achieving your health goals.
FAQ
What should I focus on when ordering keto-friendly fast food?
When ordering keto-friendly fast food, it’s important to focus on meats, cheeses, and low-carb vegetables. Adding fats like bacon and avocados can help increase the fat content of your meal. It’s crucial to avoid breaded or fried options and be mindful of high-carb additions.
Which fast food restaurants offer keto-friendly options?
Subway, McDonald’s, Starbucks, Burger King, Taco Bell, Wendy’s, Chick-fil-A, Carl’s Jr./Hardee’s, Dunkin Donuts, and Arby’s are some of the best fast food restaurants with keto-friendly options. Each restaurant offers specific meals that can be modified to fit a low-carb, high-fat diet.
What keto-friendly options are available at Subway?
Some keto-friendly options at Subway include the Chicken Bacon Ranch salad, the Black Forest Ham salad, the Cold Cut Combo salad, the Italian BMT salad, and the Tuna salad. Be mindful of dressings and avoid high-carb vegetables like tomatoes and onions.
What keto-friendly options are available at McDonald’s?
Some keto-friendly options at McDonald’s include the Quarter Pounder with Cheese (no bun), the Bacon Smokehouse Burger (no bun), the Big Mac (no bun), the Bacon Smokehouse Artisan Grilled Chicken Sandwich (no bun), and various breakfast options like the Egg McMuffin (no English muffin) and the Sausage McMuffin (no English muffin).
What keto-friendly options are available at Starbucks?
Some keto-friendly options at Starbucks include black coffee, black espresso, keto-friendly lattes made with sugar-free syrups and stevia, and iced tea without added sweeteners. It’s important to avoid sugary drinks and stick to keto-friendly additions like cream and sugar-free syrups.
What keto-friendly options are available at Burger King?
Some keto-friendly options at Burger King include the Cheeseburger (no bun), the Double Cheeseburger (no bun), the Whopper (no bun), the Double Whopper (no bun), and the Grilled Chicken Sandwich. Avoid ketchup and onions and add high-fat toppings like mayo and bacon.
What keto-friendly options are available at Taco Bell?
Some keto-friendly options at Taco Bell include beef tacos (no shell), power bowls (without rice and beans), grilled breakfast burritos (no tortilla), and the Chipotle Chicken Loaded Griller (no tortilla). Adding guacamole and sour cream can help increase the fat content of your meal.
What keto-friendly options are available at Wendy’s?
Some keto-friendly options at Wendy’s include the Grilled Chicken Sandwich (no bun), the Baconator (no bun), the Son of Baconator (no bun), and the Caesar Salad (no croutons). Avoid sauces and toppings high in carbs and add high-fat options like mayo and bacon.
Can I still enjoy fast food while on a keto diet?
Yes, you can enjoy fast food while on a keto diet by making modifications and careful choices. By focusing on meats, cheeses, and low-carb vegetables and avoiding high-carb ingredients, you can satisfy your cravings while staying on track with your keto diet.
Check out our Starbucks copycat recipes. They’re low carb, sugar free, and much cheaper than Starbucks!