This is a low carb fast food guide that is going to become more and more comprehensive. As we add articles on fast food to the site they will be added to this database.
Whether you realize it or not, you can use fast food to get you by when you are on the keto diet and stranded. That’s right.
Keto friendly fast food is a thing!
These articles walk you through all of the low carb options of Burger King and the other one rates some of the top bunless burger options for fast food, with BK included in that group.
Chick-fil-A is awesome!
Though you can’t have their classic chicken sandwich or their awesome chicken nuggets, there are still plenty of great options when you are near a Chick-fil-A. J
ust don’t try it on Sundays!
Chipotle is a tricky place to be keto friendly. You have to know all about which beans and ingredients to avoid.
Make sure you click the link above and get all the details.
It might surprise you how many good low carb options there are at DQ.
Sorry, no ice cream!
Five Guys is an AWESOME place for low carb dieters to go.
The bunless burger is an incredible option.
This article reviews some of the best bunless burger options in fast food and Hardee’s made the list.
This is an awesome spot to take down mass amounts of burger.
Check out this article for info on how to navigate their secret menu and get the most bang for your buck.
It’s debatable whether or not Jimmy John’s is fast food, but they are freaky fast, so we included them.
The Unwich gives you an awesome resource for the low carb diet.
McDonald’s is almost always nearby so it’s good to know your keto options there.
Be careful at Panda Express.
There are many things to avoid.
Be careful at Panera.
Make sure you do your homework before eating low carb there.
Qdoba can be tricky.
So make sure you do some research before you have a low carb meal there.
Taco Bell isn’t the best option for keto dieters.
But there are a few options available right now.
Wendy’s has some awesome keto options, more than many other fast food restaurants.
Good stuff at Whataburger.
Just throw away the bun.
Zaxby’s is a great place for some low carb action, find out how here.
Yes, low carb fast food is a thing!
Obviously you don’t want to have to rely on finding low carb fast options regularly, but if you are in a bind, it can get you through to your next meal.
Chipotle Keto Options
When you know what you’re doing, you are able to eat low carb anywhere. Chipotle is no different.
You need to steer clear of rice, beans, taco shells, tortilla chips and tortillas. They have far too many carbs.
Well, that knocks out about everything, doesn’t it? No! You have plenty of low carb options. Let’s take a look.
Double Chicken Salad
So you’re going to get a bed of lettuce with double chicken, guacamole, tomatillo red salsa and sour cream. This is a salad that packs a punch. Also it’s a lot of bang for your buck with 7 net carbs. You’re going to be paying extra for the guac and chicken, but it’s worth it.
730 calories, 7 net carbs, 68 grams of protein
Double Steak Salad
Alright, this one we’re going to about the same items. Romaine lettuce, guac, tomatillo red salsa, shredded cheese and double steak. This is a very filling steak salad.
657 calories, 6 net carbs and 50 grams of protein
So now you basically have the routine down. You’re going to get a salad with double meat and use the ingredients we listed. You can also go barbacoa, carnitas or sofritas (vegan) as your protein choices.
Use the Chipotle Nutrition Calculator to do some research.
There’s one more item on the menu that is a hidden gem. The queso! They make it wtih real aged cheddar. It’s about 3.5 g of net carbs, so you can make it a hearty topping for a salad. Or you can just eat it with a spoon.
Other things to avoid are the vinaigrette dressing and corn salsa with 11 net carbs and 12 net carbs, respectively. That just does not fit into a low carb diet.
As of January 2019, Chipotle added “Lifestyle Bowls” with one of them being keto-friendly!
Well, now you’re ready to roll. You can get a good keto meal at Chipotle for around $10. Plus it’s a great place to go have lunch.
They take good care of their customers, they have fresh ingredients and you get a decent value.
Keto at KFC
When people think of Kentucky Fried Chicken, they definitely don’t think of the low carb options. Let’s talk about eating keto at KFC. Yes, it is possible.
This is going to be very simple. You aren’t able to have fried chicken. You can’t have biscuits. Obviously you can’t have mashed potatoes. The cole slaw is jam packed with sugar. If you want to push your carb limits for the day you can have some slaw, but if you want to be sure to stay in ketosis, then pass on the slaw.
Now you are probably wonder, what the heck does that leave? Well, there are two staples of the keto diet at KFC.
The Two Best Low Carb Options at KFC
This stuff has zero carbs and it tastes amazing. It comes in the form of thighs, breasts, drumsticks and wings. In fact, if you get an eight-piece then you get 2 of each of these.
Here is the nutritional information on those four different pieces of chicken:
Two Wings: 130cals, 7g fat, 0g carbs, 0g fiber, 16g protein
Two Breasts: 360cals, 13g fat, 0g carbs, 0g fiber, 53g protein
Two Thighs: 260cals, 17g fat, 0g carbs, 0g fiber, 27g protein
Two Drumstick: 130cals, 6g fat, 0g carbs, 0g fiber, 19g protein
If you’ve never had these, they taste amazing! KFC flies under the radar with having one of the best keto-friendly low carb fast food options there are.
So now what are we going to have with this delicious grilled chicken?
If you’ve never had the KFC green beans, it’s probably because you instead opted for mashed potatoes and gravy or cole slaw. Well, we’re on the keto diet now and that’s no longer an option.
So how good are these green beans? Let’s be real here, they’re fast food green beans. That said, they’re not bad! You’re not going to text your mom about them. You’re not going to complain to your friend about how bad they are. BUT, they are a decent, low carb side dish to go with your super tasty grilled chicken.
Individual side of Green Beans: 140 calories, 7g fat, 5g carbs, 2g net fiber, 10g protein
So there you go. A meal of 3 net carbs and you are rocking and rolling through lunch.
Whataburger Keto Options
Popular food outlets have mixed keto options in their menus to attract more crowds.
One of the most popular one is the Whataburger keto plan.
This chain of outlets serves every option that you can get on its menu without the carbohydrate content (in simpler words, without the bread portion of an order).
You can eat a burger without the buns or order a quesadilla without the sides. This results in the customer still enjoying the meal but not consuming any calories from carbs in the process.
Whataburger has expanded this practice to include the whole day’s meal plan into their menu. This means a day of feasting on the renowned delicacies but without a single carbohydrate.
The Power of Protein
The Whataburger keto plan has options for all three meals that you consume.
Additionally, you can order a takeaway if you plan on spending your day out. Those who tried this option have praised it highly as being the best of both, high on taste and low on carbs. Indulging in such a diet for a significant amount of time, teaches the body to extract energy from fatty tissues (adipose tissues to be precise) and synthesize protein.
The hard-to-get-rid-of fat accumulated gets burned for providing energy and the thus, the purpose of the diet is achieved.
An Ongoing Success Story
Whataburger has witnessed huge success with this meal plan and has inspired many other chains to do the same to their menu. It still remains in the lead with other eateries continuing to play catch up.
Keto at In-n-Out
In-N-Out Burger is an awesome spot for fast food burgers.
I only get them in Vegas, but I’m sure not to miss out when I’m there. Their protein style burger from the secret menu is incredible.
The 4×4 Protein Style Burger
This thing is beastly.
It comes with four beef patties, four slices of American cheese, two tomato slices, lettuce and their special spread, which is similar to Thousand Island, then you can have onions if you want.
You can’t find this on their menu, but you can find it on the “secret menu.” It’s also known as the “Quad Quad Protein Style Burger.”
You gotta go “no bun” of course.
The burger is $6.30. As far as the macros goes it’s perfect.
900 calories, 8 net carbs and 63g of protein.
If you want to get rid of the most of the carbs, get rid of the tomatoes, onion and the special spread.
If the 4×4 is too much, you can move on down to the 3×3 Protein Style Burger, Double Double Protein Style or a Cheeseburger “Protein Style.”
If you’ve never had In-N-Out, it’s something you have to check out. The burgers are about as good as it gets when it comes to fast food. The price and value at their establishment is great. It’s a restaurant that doesn’t have many options on the menu and executes at a high level on the items they do have.
Sow what are you waiting for? Go grab a 4×4 Protein Style Burger!
Dieting is great. However, most diet plans make it almost impossible to enjoy a meal at a restaurant. It is difficult to commit to the self-improvement course when every eating-place you go to frustrates your diet plans. Fortunately, not all diet plans are the same. The ketogenic diet has and is still working for those you commit to the program. One of the greatest pros about the keto diet is the fact that you can find keto-friendly combos at almost any restaurant.
Can you eat keto at Texas Roadhouse?
Yes! Texas Roadhouse (TR) is not “almost any restaurant” when it comes to healthy finger-licking offerings. Especially on keto combinations, the popular steakhouse chain has a rich menu of high-fat low-carb options to grace any keto event. Information is critical when you sign up for the diet plan as research will help you know the actual nutritional value.
Get your iPhone out!
Your smartphone is an ideal tool to download nutritional fact charts. This is to help you limit the number of cheat days and label some of the healthy keto spots in town such as the Texas Roadhouse. It is at the TR you will witness juicy hunks of meat, which you can include in your keto diet plan. Click here to find out the nutritional information at the Roadhouse.
Since the plan is a high fat, moderate protein, low-carb diet program, discipline is necessary. Avoid focusing much on the meaty protein because the meat has to be moderate in the ketogenic plan. Nutrition experts recommend sticking to dishes with at most 20 grams of carbs per day and shunning any super-sugary sauce or glaze. Low-carb veggies such as spinach and broccoli are better alternatives for high-carb foods like baked potatoes.
Keto at Texas Roadhouse
Texas Roadhouse menu has plenty of keto-friendly goodies. One thing you cannot touch are those delicious rolls. That’s heartbreaking news for many people. But this is keto, you know we can’t eat bread.
Before you get to the restaurant, we have listed some of the juicy keto-friendly meals you can order anytime you get to the roadhouse.
Alright, you knew you could have steak on the keto diet, but that doesn’t make this any less exciting.
This isn’t going to be as easy as you thought. You can’t have just any steak. The bone-in ribeye has 20g of carbs. Your best choice is the ribeye.
Per 10 oz. serving: 800 calories, 59g fat, 2g carbohydrates, 3g of fiber.
In order to see the nutritional info for the rest of the steaks, click here.
Texas Red Chili
Texas red chili is one appetizer that any keto enthusiast should try. Topped with cheddar cheese, a cup of red chili is a great blend of the classic Texas cuisine especially when an extra cheese is included. The red chili does not include tomatoes or beans – just beef, homemade chili paste and a few flavorings to compliment your keto plan.
Per serving: 290calories, 4g sugar, 865mg sodium, 16g carbohydrates, 16g fat, 4g fiber, 21g protein.
So 12 net carbs. Not good, but not horrible. We have some much better options for you!
Grilled Salmon Salad
Salmon on top of salad is an amazing meal for a number of diet plans keto included. Make sure you order for a grilled salmon salad plate without the croutons since every carb counts in the keto plan. The salmon salad is a nutritious meal with a perfectly seasoned fillet and fresh greens served with plenty of love.
Per serving: 800calories, 7g sugar, 1270mg sodium,18g carbohydrates, 53g fat, 7g fiber, 66g protein.
Still a little high, but passable. Make sure you are careful with your dressing choice.
In contrast the huge dinner-sized grilled salmon salad, Caesar salad is great for those looking for a light meal at the Roadhouse. The salad is a cheesy and creamy keto combination with a tasty dressing that provides a healthy option for the keto family. Caesar salad is a healthy Roadhouse meal that can be included as part of an elegant salad for the keto dieticians provided the serving be without croutons.
Per serving: 420calories, 2g sugar, 470mg sodium, 11g carbohydrates, 39g fat, 2g fiber, 8g protein.
Now we’re talking. Single digit carbs.
Grilled Pork Chops with Peppercorn Brown sauce
Pork chops are great options for a keto diet. It is not just the steak, chicken, or fish that help build your protein level at the Roadhouse. Grilled Pork Chops with Peppercorn Brown sauce provides a plate-licking presentation of moderate protein.
Per serving: 410calories, 1g sugar, 2250mg sodium, 9g carbohydrates, 2g fat, 2g fiber, 42g protein.
- Fresh Vegetables (7 net carbs)
- Green Beans (11 net carbs)
- Cottage Cheese (8 net carbs)
Other Roadhouse Keto Options
•California chicken salad
•Dasani bottled water
•Coffee – regular and decaffeinated
•Iced tea – original unsweet
Texas Roadhouse is a keto haven whether you are craving for a juicy steak, a flavorsome salmon, or the prime rib. The awesome blend of salads and different bowls of soup offer diet lovers the perfect palette to satisfy their culinary needs. Remember to check out the facts on the nutritional value of each menu item at the Roadhouse. This will ensure that you do not chew or drink something that would compromise your keto lifestyle.
If you know anything about keto, then you are aware that chicken wings are one of the go-to options of the ketogenic diet. Wingstop is a popular chain restaurant. Here are some Wingstop keto options. We’ll wade through the menu for you and pick out the best choices. We’ll tell you what is safe and what you should avoid. There’s always that sneaky thing on the menu that you think is safe, but it is actually loaded with carbs.
Alright, guess what we’re going to start with? Chicken wings! On their nutritional guide on their site, they give you the nutritional information per 10 wings, because who the heck eats two wings? A small child? Odds are not many small children are on keto.
So first we’re going to go through all of the wings that are 10 g of net carbs or less per 10 wings.
Wingstop keto chicken wing options
Plain – 0 net carbs, 700 calories, 75 g protein
Atomic, 5 net carbs, 720 calories, 75 g protein
Cajun, 0 net carbs, 710 calories, 75 g protein
Original Hot, 0 net carbs, 710 calories, 75 g protein
Mild, 0 net carbs, 920 calories, 75 g protein
Garlic Parmesan, 0 net carbs, 1,020 calories, 80 g protein
Lemon Pepper, 0 net carbs, 900 calories, 75 g protein
Louisiana Rub, 0 net carbs, 850 calories, 75 g protein
Wingstop wings to AVOID
Mango habanero, 30 net carbs, 800 calories, 75 g protein
Hickory Smoked BBQ, 35 net carbs, 850 calories, 75 g protein
Hawaiian (Ken’s), 20 net carbs, 780 calories, 75 g protein
Hawaiian (Renfro’s), 15 net carbs, 780 calories, 75 g protein
Teriyaki (Ken’s), 25 net carbs, 800 calories, 75 g protein
Teriyaki (Renfro), 20 net carbs, 800 calories, 75 g protein
Now there are boneless wings and crispy tenders. Obviously those are not an option. The lowest amount is if you eat two plain boneless wings it’s 13 net carbs or two plan tenders it’s 15 net carbs. That doesn’t cut it.
Now when it comes to sides. You have two options for sides.
Wingstop keto sides
Celery – 4 sticks, 1 net carb, 5 calories
Carrots – 4 sticks, 3 net carbs, 17 calories
Wingstop keto dressing
Ranch 3.25 oz cup, 2 net carbs, 313 calories, 1 g protein
Blue Cheese 3.25 oz cup, 3 net carbs, 312 calories, 3 g protein
No honey mustard and no cheese sauce!
Well, there you go. Now you’re ready to take on Wingstop and maintain ketosis.
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