We know how tough it can be to keep up with a keto diet, especially when you're out and about. Sometimes, you just can't avoid stopping by a fast food joint. But no worries! We've got you covered with this ultimate guide for keto fast food options. Stick with us; you won't have to compromise your diet for convenience. Let's dive in and make those fast food stops keto-friendly!
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Keto-Friendly Fast Food Options
Wondering how to stick to your keto goals when you find yourself at a fast food joint? Fear not! Fast food doesn't have to mean a goodbye to keto. Let's dive into some general strategies to pick keto fast food options:
1. Go for grilled, not fried
Fried foods are tempting but are often loaded with carbs, so choose grilled options. Most places will happily swap out fried chicken for a grilled piece. You get the lean protein without the carb crash.
2. Ditch the bun
Burgers and sandwiches are staples at fast-food joints, but those buns are carb city. Ask for your burger or sandwich "lettuce wrapped," or simply enjoy it as a platter without the bun.
3. Watch out for hidden sugars in dressings
Salads can be a great keto option, but dressings can be sneaky sugar bombs. Opt for simple oil and vinegar when available, or ask for dressings to be served on the side so you can control the amount.
4. Say yes to veggies
Fast food isn't all fries and shakes. Many places offer salads, side veggies, or fresh options like tomatoes and pickles. Bulk up your meal with these instead of the usual carb-heavy sides.
5. Customize your meal
Most fast-food restaurants are more flexible than you think. Need to swap out fries for a side salad? Or remove the croutons and tortilla strips from your salad? Just ask!
6. Understand the menu
Take a moment to look over the menu. Many restaurants now have "light" or "low-carb" options explicitly designed for folks like us. And if you're in doubt, don't hesitate to ask the staff for suggestions—they're usually more than willing to help you find something that fits your keto lifestyle.
7. Skip the sauces or choose wisely
Many fast-food sauces are loaded with sugars. Mustard and mayo are generally safe, but ketchup, BBQ sauce, and others can be problematic. If a sauce is essential to your meal, look for a low-sugar option or use it sparingly.
8. Be prepared
If you're not sure about the options available, a little prep goes a long way. Check the restaurant's nutritional info online before you go. Restaurants also have online menus that you can explore for low-carb and low-sugar options that are available at the restaurant.
9. Enjoy your meal mindfully
Last but not least, enjoy your meal. Eating keto at a fast-food restaurant can still be a pleasant experience. Choose wisely, savor your meal, and appreciate your effort to stick to your keto goals.
Cheap Keto Fast Food
Eating keto at fast food restaurants on a budget is doable with savvy ordering. Here are some of the budget-friendly keto options from various fast-food chains:
How to Order Keto Fast Food at Your Favorite Restaurants
When you're looking over that menu, there are a few things you'll want to skip to stay on track with keto. Check out what to do and what not to do while ordering:
1. Breads and Buns
Why to avoid: The primary issue with the breads and buns is their high carbohydrate content, primarily from refined flour.
What to do instead: Requesting your burger or sandwich "bunless" is a great start. Many places now offer lettuce wraps as a crunchy, fresh alternative that adds a nice texture without the carbs.
2. Fried and Breaded Foods
Why to avoid: Fried and breaded items, though deliciously crispy, are coated in breadcrumbs or batter that are high in carbs.
What to do instead: Choose grilled items. Not only are they lower in carbs, but they also tend to be higher in protein and contain fewer unhealthy fats than their fried counterparts.
3. Sweet Sauces and Dressings
Why to avoid: Many sauces and dressings, even those that might seem savory, contain added sugars, especially in ketchup and some dressings. These hidden sugars are a common pitfall in what might otherwise seem like a low-carb meal.
What to do instead: Mustard and mayonnaise are generally safe choices as they are low in carbs, but always double-check for added sugars. For salads, request olive oil and vinegar on the side; this way, you control how much you add, ensuring your salad stays low-carb.
4. Regular Sodas and Sweet Drinks
Why to avoid: These drinks are sugar-heavy. Even if you're eating a low-carb meal, a regular soda, sweetened tea, or flavored coffee can contain enough sugar to exceed your daily carb limit.
What to do instead: Water, unsweetened iced tea, or black coffee are the best options.
5. Sides
Why to avoid: Standard side dishes at fast-food restaurants, like fries or chips, are high in carbs. These sides are often where the bulk of the carbs in a fast-food meal come from.
What to do instead: Requesting a side salad is a smart choice, but be wary of the dressing, which can be high in sugar. Asking for extra veggies, like broccoli or a side of avocado, can boost your meal's nutritional profile while keeping carbs low.
Remember, sticking to a keto diet at a fast-food restaurant is entirely possible—it just takes a bit of planning and creativity. Following these tips, you can enjoy a delicious meal that aligns with your dietary goals. Keep it keto, and keep it fun!
Keto fast food options at your favorite restaurants
Check out how you can keep your meals keto at popular fast food places, so you don't have to give up on eating out. We'll show you what to order and how to adjust it to fit your low-carb lifestyle.
Keto at McDonald's
We wrote a detailed article about how to eat keto at McDonald's. We're giving you a brief overview of the best items to eat below.
1. McMuffin Breakfast Sandwich (4g net carbs, 26g fat, 15g protein)
This McDonald's sandwich is a go-to for many looking for a savory and satisfying start to their day. The egg, cheese, and your choice of meat, either sausage, bacon, or Canadian bacon, are keto-friendly. Keep these to maintain the savory taste and high-fat content, crucial for a keto diet.
| Keto customization The English muffin is high in carbs, so remove it. |
What to add (optional)
Boosting your sandwich with extra cheese or avocado is a great way to increase the fat content for a keto-friendly twist. Adding more breakfast meat like sausage or bacon can enhance the flavor and align with keto objectives by upping the fat and protein content.
2. Bacon, Egg, and Cheese Biscuit (4g net carbs, 13g fat, 14g protein)
This McDonald's breakfast staple wraps crispy bacon, a soft-cooked egg, and melty cheese in a warm, buttery biscuit. It's comfort food that promises a great start to your day, with flavors that feel like a morning hug.
| Keto customization Remove the biscuit to make it keto-friendly. |
What to add (optional)
Adding extra cheese or avocado will enrich your meal with healthy fats. For a fuller, protein-rich breakfast, incorporate an extra portion of bacon or a side of scrambled eggs.
3. Big Mac (5g net carbs, 25g fat, 18g protein)
The Big Mac is iconic. It consists of two beef patties, special sauce, lettuce, cheese, pickles, and onions layered in a three-part sesame seed bun. The result is a symphony of taste and texture that is both satisfying and indulgent.
| Keto customization Ditch the bun and the special sauce to keep it keto-friendly. |
What to add (optional)
To ramp up the flavor and fat content without additional carbs, consider extra cheese or a side of guacamole, if available. Another great option is to add bacon or a side salad with olive oil to keep your meal balanced and within keto guidelines.
4. Quarter Pounder with Cheese (4g net carbs, 24g fat, 24g protein)
Biting into a Quarter-Pound with Cheese feels like a reward after a long and tiring day. The warm, juicy beef and smooth, melting cheese create a comforting embrace that fills you with satisfaction in each bite. Well, enjoy this after a few tweaks!
| Keto customization Skip the bun to fit this meal into your keto lifestyle. |
What to Add (optional)
A slice of avocado or extra cheese for some healthier fats. Adding bacon or choosing a side of leafy greens with a high-fat dressing complements the meal.
5. Sausage Burrito (3g net carbs, 13g fat, 9g protein)
Wrapped in a soft tortilla, the Sausage Burrito combines seasoned sausage, fluffy eggs, melty cheese, and fresh vegetables, offering a quick meal that energizes you for the day ahead.
| Keto customization Opt out of the tortilla to make it a perfect fit for keto. |
What to add (optional)
Add extra cheese or a dollop of sour cream to boost the fat and flavor. Additional sausage or some bacon pieces are a great choice for those looking to increase their protein intake without the carbs.
6. Double Cheeseburger (4g net carbs, 20g fat, 20g protein)
Diving into this burger is like uncovering a treasure chest of taste. Two layers of juicy beef patties and melting cheese nestle between a classic bun.
| Keto customization Leave the bun out of the equation to stay within your keto guidelines. |
What to add (optional)
Add some extra cheese or bacon for a bit more flavor and to keep it keto-friendly. A side salad with a rich dressing is a nice touch for extra greens and texture.
Keto and Low-Carb Options at Starbucks
Craving Starbucks but sticking to a low-carb diet? No worries! We've got some nifty tips and tricks to help you enjoy their menu while keeping those carbs in check. For a detailed, complete, in-depth guide, make sure to check out our Keto Starbucks Guide.
1. Egg White & Roasted Red Pepper Egg Bites (11g net carbs, 8g fat, 12g protein)
With their velvety egg whites, creamy cottage cheese, and a vibrant mix of spinach and red bell peppers, these bites are a feast for the eyes and packed with protein to energize your day.
| Keto customization If you're not strictly keto but watching carbs, you can enjoy Egg White Bites as is, and no changes are needed. |
2. Turkey Bacon and Egg White Breakfast Sandwich (2g net carbs, 5g fat, 17g protein)
Savor the perfect blend of lean turkey bacon and fluffy egg whites in this Starbucks breakfast sandwich. It's a deliciously satisfying, high-protein, low-carb option, making it a fantastic choice for anyone looking for a nutritious start to their day.
| Keto customization To make this sandwich keto-friendly, simply remove the bun, leaving you with the delicious, low-carb combination of egg whites and turkey bacon. |
What to add (optional)
Adding avocado or a slice of cheese boosts the fat content for a more keto-friendly profile. A side of high-fat, low-carb sauce could also be a delightful addition for an extra kick of flavor.
3. Bacon and Gruyere Sous Vide Egg Bites (9g net carbs, 20g fat, 19g protein)
This delicacy combines rich Gruyere cheese and smoky bacon in tender, perfectly cooked egg bites. It offers a balance of high protein and fat for a satisfying, gourmet, keto-friendly start to your day.
This is super simple, and you can even make it at home. Check out the recipe for Starbucks Egg Bites.
| Keto customization With 9g of net carbs, these egg bites fit nicely into a less strict keto regimen. Those strictly monitoring their carb intake might consider pairing them with a low-carb beverage to balance out their meal. |
4. Kale & Mushroom Egg Bites (9g net carbs, 14g fat, 15g protein)
Enjoy the earthy and nourishing flavors with this Kale & Mushroom Egg Bites. These bites blend tender kale and umami-rich mushrooms with creamy eggs, offering a wholesome and protein-packed breakfast option that's both delicious and fueling.
| Keto customization Although the net carb count is 9g, making them slightly higher for strict keto dieters, they're a wonderful choice for those following a more flexible low-carb lifestyle. |
Want to know how to order keto drinks at Starbucks, follow the link!
What is Keto Friendly at Taco Bell?
Exploring Taco Bell's menu for keto-friendly options? Here are some tasty choices and customizations to keep your meal low-carb and flavorful.
1. Power Menu Bowl (8g net carbs, 24g fat, 21g protein)
Dive into the bold flavors of this bowl, a customizable feast that includes seasoned meat, fresh lettuce, shredded cheese, and guacamole. It's a powerhouse of protein and fats, tailored to fit a nutritious lifestyle.
| Keto customization Choose grilled chicken or steak as your protein, skip the rice and beans, and double down on low-carb toppings like cheese, sour cream, and guacamole. This customization reduces the net carbs significantly, making the bowl a satisfying, keto-friendly option. |
What to Add
If you're in the mood for a bit more crunch and freshness, tossing in some extra lettuce or a few slices of jalapeño peppers can spice things up without adding significant carbs.
2. Mini Skillet Bowl (5g net carbs, 46g fat, 14g protein)
With its savory blend of breakfast ingredients, the Mini Skillet Bowl can be a delightful and hearty way to start your day. Featuring fluffy eggs, melted cheese, and your choice of breakfast meats, it's a compact but mighty meal.
| Keto customization For a keto-friendly twist, ask to remove any high-carb items like potatoes and instead focus on increasing the protein and fat content. Opt for extra servings of cheese and meat, such as bacon or sausage, and add a dollop of sour cream or guacamole for healthy fats. |
3. Fiesta Taco Salad (10g net carbs, 9g fat, 21g protein)
Imagine digging into a bowl that takes you straight to the sunny vibes of Mexico! Taco Bell's Fiesta Taco Salad does just that. It’s like a party in your mouth that keeps your keto eating on track.
| Keto customization To make the Fiesta Taco Salad keto-friendly, remove the taco salad shell and any other high-carb ingredients like beans and rice. You will still have yummy seasoned beef, crunchy lettuce, tasty cheese, and cool sour cream to enjoy. |
What to Add (optional)
Throw in some extra cheese or a scoop of guacamole. If you like it creamy, add more sour cream. And if you’re all about that crunch, ask for more lettuce. It’ll be just as delicious and still keto-friendly.
4. Crunchwrap Supreme (8g net carbs, 10g fat, 6g protein)
This crunchwrap is like a flavor-packed adventure in every bite. Imagine a crunchy, chewy wrap filled with all the best parts - juicy meat, melty cheese, and fresh veggies - without worrying about too many carbs.
| Keto customization To fit this into your keto diet, skip the tortilla and high-carb layers like the tostada shell and beans. Instead, focus on the beef, cheese, lettuce, and tomatoes wrapped in a low-carb alternative or enjoy it as a salad. |
What to add (optional)
Boost your meal with extra cheese or a dollop of sour cream to up the fat content. Feel free to sprinkle on some avocado for healthy fats or extra meat for more protein, keeping it delicious and keto-compliant.
5. Chicken Quesadilla (3g net carbs, 21g fat, 22g protein)
This quesadilla is all about warm, cheesy goodness and tender chicken, making it a go-to comfort food. By tweaking it to fit into a keto diet, you can keep all the best flavors without the carbs that usually accompany them.
| Keto customization Turn this classic into a keto-friendly delight by asking for no tortillas. Instead, you can have the cheesy, chicken filling served in a bowl or wrapped in a lettuce leaf. This way, you keep the tasty cheese and seasoned chicken but cut down on the carbs. |
What to add (optional)
To make your quesadilla bowl even more delicious, add extra cheese for more fat or some avocado for healthy fats and fiber. If you're looking for a bit more variety in texture and flavor, a dollop of sour cream or a sprinkle of bacon bits can also do wonders
Turn this place into your keto haven with our detailed Taco Bell ordering guide on what to eat and what to avoid—read it now!
Chick-fil-A Keto Options
Going to Chick-fil-A doesn't mean ditching your keto goals. Here's how you can savor their delicious food while staying low-carb and satisfied.
1. Grilled Chicken Sandwich (3g net carbs, 2g fat, 21g protein)
Chick-fil-A’s Grilled Chicken Sandwich is tasty with its juicy chicken, but tweak it like this for keto!
| Keto customization Skip the bun and ask for your grilled chicken with lettuce and tomato to be served as a lettuce wrap or on a salad plate. |
What to add (optional)
Add some cheese or bacon to get more fat, or avocado for a healthy boost.
2. Grilled Nuggets (2g net carbs, 2g fat, 21g protein)
These bite-sized pieces of grilled chicken are perfectly seasoned, offering a flavorful and satisfying way to enjoy chicken without the added carbs of breading.
| Keto customization These nuggets naturally fit into a keto diet with their low-carb and high-protein content. Enjoy them as they are for a simple, straightforward keto meal. |
What to add (optional)
Add a side of Chick-fil-A's Garden Salad with avocado lime ranch dressing to increase the fat content for a more balanced keto meal, or drizzle the nuggets with one of their low-carb sauces. You could also pair the nuggets with a serving of their superfood side for added fiber and nutrients.
3. Side Salad with Avocado Ranch Dressing (5g net carbs, 14g fat, 21g protein)
This salad is a fresh, colorful blend of mixed greens topped with various vegetables. When paired with the creamy and flavorful avocado ranch dressing, it becomes a delightful keto-friendly option that doesn't skimp on taste or satisfaction.
| Keto customization This salad is already a good choice for those on a keto diet, especially when you're looking for a lighter, nutrient-rich option. The dressing adds a nice boost of fats, while keeping the overall carb count low. |
What to add (optional)
For an even more satisfying meal, consider adding grilled chicken or nuggets to your salad, which will increase both the protein and fat content, making it a more substantial keto meal. You could also add extra cheese or bacon bits for an additional keto-friendly boost.
4. Egg White Grill (1g net carbs, 6g fat, 21g protein)
It’s a nutritious and filling breakfast, perfect for starting your day on a high note. This dish combines the lightness of egg whites with the satisfying taste of grilled chicken and a hint of cheese.
| Keto customization Remove the English muffin to fit this into a keto diet. This leaves you with the delicious and nutritious core of the sandwich: grilled chicken, egg whites, and cheese. |
5. Bacon, Egg And Cheese Biscuit (1g net carbs, 8g fat, 11g protein)
This no-biscuit version, where crispy bacon meets a gently cooked egg and creamy, melted cheese, keeps your breakfast low-carb but full of flavor. It offers a satisfying way to start your day with a balance of protein and fats without missing the carbs.
| Keto customization Remove the biscuit to enjoy the bacon, egg, and cheese in a way that fits perfectly with a keto diet. |
6. Hash Brown Scramble Bowl (1g net carbs, 16g fat, 21g protein)
It offers a hearty, protein-rich start to your day, packed with flavors and textures minus the carbs. Enjoy a harmonious blend of fluffy scrambled eggs, melted cheese, and savory nuggets or sausage.
| Keto customization Omit the hash browns to slash the carbs, making this bowl an excellent keto-friendly breakfast choice. |
What to add (optional)
Add avocado for healthy fats, extra cheese for more richness, or grilled chicken for an additional protein boost to enhance the bowl. Each adds depth and variety to your meal, keeping it within keto-friendly parameters.
Explore the top keto options available at Chick-fil-A with confidence—our detailed guide has everything you need!
Wendy's Keto Guide
Sticking to a keto diet at Wendy's is easier than you think. Here's a guide to navigating their menu for the most satisfying, low-carb meals.
1. Breakfast Baconator (5g net carbs, 50g fat, 31g protein)
This low-carb powerhouse packs a punch with rich flavors and satisfying textures, making it a perfect start for those on a keto diet. Enjoy a towering feast of savory sausage, crispy bacon, a fresh egg, and melted cheese, all without the bun.
| Keto customization Just ditch the bun, turn it into a keto-friendly marvel, and feast on the layers of meat and cheese. |
What to add (optional)
Consider adding extra bacon or a slice of cheese to further indulge in its decadent layers, or pair it with a side of avocado for a creamy texture and a boost of healthy fats.
2. Dave’s Single (5g net carbs, 31g fat, 24g protein)
Enjoy a classic burger with juicy beef, cheese, lettuce, tomato, onion, pickles, ketchup, and mayo, transformed into a keto dream meal with a simple twist.
| Keto customization Remove the bun and ketchup to reduce the carb content significantly, making it a satisfying, high-fat, and protein-rich meal that fits seamlessly into your diet. |
What to add (optional)
Add avocado for healthy fats while making the meal even more delicious. You can also add extra cheese or bacon.
3. Sausage, Egg, and Swiss Croissant (3g net carbs, 32g fat, 17g protein)
This is a rich and satisfying combination that gives you all the breakfast flavors you love without the bread.
| Keto customization Skip the croissant to keep your breakfast low in carbs, and enjoy the filling – savory sausage, fluffy egg, and melty Swiss cheese. This way, you focus on the delicious, high-fat and protein-rich inside of this breakfast favorite. |
4. Peppercorn Mushroom Melt (5g net carbs, 33g fat, 25g protein)
Turn this dish into a keto-friendly feast by focusing on the luscious layers of juicy beef, sautéed mushrooms, and melted cheese, all brought together with a rich peppercorn aioli. Without the bun, this dish becomes a savory, mouth-watering experience that fits perfectly into a low-carb lifestyle.
| Keto customization Remove the bun to enjoy the melt’s meaty and cheesy goodness with minimal carbs, making it an ideal choice for those following a ketogenic diet. |
What to add (optional)
Add extra cheese or a side of leafy greens dressed with olive oil. Both options keep the meal keto-compliant while enhancing its flavor and nutritional profile.
5. Caesar Salad (5g net carbs, 14g fat, 9g protein)
Imagine the fresh romaine lettuce, a sprinkle of Parmesan cheese, and juicy grilled chicken, all topped with a creamy Caesar dressing. Enjoy this low-carb meal that doesn’t skimp on flavor or satisfaction.
| Keto customization Opt for no croutons to keep the carb count low, and choose grilled chicken as your protein. |
What to add (optional)
Enhance your salad by asking for extra cheese or an additional serving of dressing for more fat, making it even more keto-friendly. You could also add avocado, if available for a boost of healthy fats and fiber, further aligning with keto goals.
Interested in Keto options at Wendy’s? This ultimate guide helps you choose wisely.
A Keto Guide to Chipotle
Find out how to keep your meal keto-friendly at Chipotle with these simple choices for a satisfying, low-carb meal. If you're a fan of Chipotle, we recommend that you read our in-depth guide on everything Keto at Chipotle!
1. Barbacoa Salad Bowl (14g net carbs, 45.5g fat, 35g protein)
This salad bowl offers a delectable combination of tender, spicy barbacoa beef served over fresh greens.
| Keto customization Choose a base of leafy greens, add barbacoa, and skip high-carb options like rice and beans. Enhance your bowl with keto-friendly toppings like guacamole, cheese, and sour cream to increase fat while keeping carbs in check. |
What to add (optional)
If you want to increase the protein without significantly affecting the carb count, extra barbacoa or other grilled meats can be a great choice. You can also add extra cheese or a scoop of guacamole.
2. Chicken Guacamole Salad Bowl (14g net carbs, 45.5g fat, 35g protein)
This hearty bowl is a delicious way to stay on track with your keto diet. It focuses on high-protein and high-fat ingredients while keeping the carbs in check.
| Keto customization Opt for a salad base without beans or rice to make this bowl keto-friendly. Add extra lettuce, cheese, guacamole, and sour cream to increase the fat content, and choose low-carb toppings like salsa verde or a squeeze of lime to add flavor without adding too many carbs. |
What to add (optional)
Consider boosting your bowl with extra guacamole or cheese for more healthy fats. For an additional punch of flavor, sprinkle on some cilantro or pick a keto-friendly salsa. These additions enrich the bowl's taste and texture while keeping your meal within keto dietary limits.
3. Keto Salad Bowl (7g net carbs, 42g fat, 32g protein)
It features succulent, slow-cooked carnitas a base of leafy greens, and is topped with hand-mashed guacamole, cheese, and salsa, creating a perfect balance of flavors and nutrients.
| Keto customization This bowl is already optimized for keto with its low net carbs and high fat and protein content, making it an ideal choice for anyone looking to enjoy a delicious, hassle-free keto meal. |
What to add (optional)
Add extra cheese or a second scoop of guacamole for even more flavor and fat.
4. Keto Burrito Bowl – Cheesy Chicken (7g net carbs, 42g fat, 32g protein)
Chipotle’s Keto Salad Bowl with Carnitas is like hitting the keto jackpot. Picture this: juicy, tender carnitas over a crisp bed of greens, all jazzed up with guacamole, melty cheese, and a dash of salsa.
| Keto customization There's no need to customize this bowl; it’s got your keto needs covered straight out of the gate with its perfect mix of low carbs, high fats, and proteins. |
What to add (optional)
Add extra cheese or a second scoop of guacamole for even more flavor and fat.
5. Keto Burrito Bowl – Turf and Turf (9g net carbs, 55g fat, 57g protein)
Turf and Turf is a hearty, meat-lovers dream. This bowl packs a powerful punch of protein and healthy fats, all while keeping the carbs low.
| Keto customization Make your bowl keto-perfect by including carnitas and steak for a double dose of protein, adding fajita vegetables for flavor, and layering in sour cream, cheese, and guacamole for fat. Use romaine lettuce as the base to keep it low-carb. Feel free to spice it up with some Tabasco Hot Sauce, which won’t add to the net carbs. |
What to add (optional)
If you want more variety, include fajita vegetables to add texture and flavor without significantly increasing the carbs. For more flavor, add extra cheese or another spoonful of guacamole.
Keto at Subway
Sticking to your keto diet at Subway is easy once you know what to order. Check out these salad options that are both delicious and keto-compliant.
1. Chicken Bacon Ranch Chopped Salad (9g net carbs, 17g fat, 22g protein)
Turn Subway’s Chicken Bacon Ranch Chopped Salad into your next keto-friendly meal with ease. This salad combines seasoned chicken, crispy bacon, and a drizzle of creamy ranch, all tossed with fresh greens and your choice of toppings.
| Keto customization Opt for this salad without croutons or any high-carb toppings. Stick to chicken, bacon, cheese, and ranch over a bed of greens. Choosing additional low-carb vegetables can enhance the flavor without adding to the carb count. |
2. Oven Roasted Chicken Chopped Salad (7g net carbs, 2.5g fat, 16g protein)
This fresh salad is a perfect blend of protein and greens to keep you full and energized. It is a nutritious and delicious salad option that fits into your diet after some tweaking.
| Keto customization Keep it simple and keto by skipping any high-carb veggies or toppings. Focus on oven-roasted chicken, leafy greens, and other low-carb vegetables like cucumbers and bell peppers. Add cheese and avocado (if available) for a healthy fat boost, and choose a low-carb dressing to keep everything in line with your keto goals. |
What to add (optional)
To spice up the flavor, a bit more of a keto-friendly dressing or a sprinkle of seeds, if available, can do the trick without bumping up the carbs.
3. Steak and Cheese Salad (6g net carbs, 20g fat, 30g protein)
This salad is a fresh take on their classic steak and cheese sandwich. It features thinly sliced steak and melted cheese, served over a crisp salad base. This salad offers all the savory satisfaction of the original sandwich but in a lighter form.
| Keto customization Stick to the steak and cheese, and pile on the low-carb veggies like spinach, cucumbers, and peppers. Skip any high-carb dressings or additions; opt for a splash of olive oil and vinegar or a low-carb dressing option to keep it keto-friendly. |
What to add (optional)
Add more steak or cheese to your salad for extra protein and fat. Avocado is great for healthy fats, making your meal fuller. Try adding some jalapeños or a bit of low-carb seasoning for more taste without the carbs.
4. Tuna Salad (5g net carbs, 25g fat, 20g protein)
Subway's Tuna Salad blends chunks of rich, flavorful tuna with creamy mayo, creating a hearty mix spread over a crisp bed of lettuce and your choice of fresh veggies. It’s a satisfying, protein-rich salad customizable to suit your keto needs.
| Keto customization Enjoy the tuna mix on a generous bed of greens and select low-carb veggies. Skip any high-carb toppings to maintain its keto-friendly profile. |
Hidden Carbs at Fast Food Restaurants
- Salad dressings: Many people choose salads at fast food restaurants, thinking they're making a low-carb choice. However, many commercial salad dressings are loaded with sugars, significantly increasing the carb content of the salad.
- Soda and sweetened beverages: It's easy to forget that what you drink can have as many carbs, if not more, than what you eat. Regular sodas, sweetened iced teas, and specialty coffee drinks are high in sugars and carbs.
- Breaded toppings: Items like crispy chicken or crunchy tortilla strips added to salads or bowls can add significant carbs.
- Sauce & condiments: Sauces can be a major source of hidden carbs, particularly sweet sauces like barbecue sauce and ketchup, which are often used in fast food sandwiches and ribs.
- Croutons and tortilla chips: These high-carb items are often added to salads and soups for crunch.
- Vegetable tempura or fried vegetables: Vegetables are generally low in carbs, but the carb count increases significantly when they're battered and fried.
- Fruit smoothies: While fruit is healthy, fruit smoothies can be high in sugars and carbs, especially if they're made with sweetened yogurt, fruit juice, or added sugars.
- Flavored yogurts and parfaits: Often offered as healthy breakfast options, these can have a lot of added sugar and carbs.
- Soup: Soups, especially thicker ones like potato or corn chowder, can be higher in carbs than expected. Ingredients like corn, potatoes, and even added sugars or thickening agents like cornstarch can increase the carb count.
Conclusion
Eating keto at fast food joints doesn't have to be a diet deal-breaker. With a bit of knowledge and planning, you can enjoy your meal without stepping out of ketosis. Remember, it's all about making smart choices. Don’t hesitate to customize your order, and watch for those hidden carbs. If done right, fast food can be a friend, not a foe, to your keto lifestyle.
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