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One of the most difficult aspects of following a ketogenic diet is dining out. And finding keto fast-food options can prove even tougher.

If you forget your keto-friendly lunch at home one day or find yourself starving without time to cook, it can feel impossible to find a keto fast-food option that won’t kick you out of ketosis and stall your weight loss.

The good news is, you can eat keto anywhere (yes, even at fast food places) as long as you know what and how to order.

This keto fast-food guide will show you exactly what’s available at the top keto-friendly fast-food restaurants, how to order, and how many carbs each option contains so you can dine out confidently.

Remember: You should eat real, whole foods as often as possible. Fast food is for emergencies only.

Keto isn’t healthy in and of itself; it’s the quality and nutrient-density of your food that determines your long-term health.

Use these options when you’re in a pinch — not as your main sources of food.

Top 13 Keto-Friendly Fast-Food Joints

Whether you’re out with friends or on a road trip, here are the best places to get your keto fast-food fix.

#1. Subway

You can find a Subway in most neighborhoods, and although it’s a sub shop, you can turn any of their sandwiches into a salad, instantly slashing the carbs. Their salad portions are larger than other fast-food places, which means you’ll fill up even though you’re ditching the bread.

What to Order

Choose a sub option, make it a salad, add cheese, focus on low-carb vegetables, and pick ditch the dressing or add some olive oil and vinegar.

Just keep in mind that some sub options are higher in carbs than others. Here are the lowest carb options with cheese, black olives, green peppers, lettuce, spinach, and pickles as the veggie options (no dressing added):

Keto fast food at Subway

Subway also has a useful nutrition calculator so you can plan ahead.

#2. Chipotle

Many people love Chipotle for its focus on sustainability and fresh food. If you’re one of those people, you’ll be happy to learn that it’s very easy to stay keto at Chipotle.

What to Order

The salad bowl or burrito bowl is the way to go at Chipotle. Don’t be fooled by the name — you can make yourself a hearty salad here that will satisfy your hunger. They make their guacamole fresh every day, so if you love avocado, then go for it. Start with:

Chipotle restaurant romaine lettuce nutritional info

Choose from any of their meats:

Chipotle nutritional data

Add any of these low-carb additions (you can ask for double meat, although they may charge you extra):

Keto fast food options at Chipotle

To plan ahead before going to Chipotle, check out their nutrition calculator. And no matter how much you love a good tortilla or bag of chips, avoid them if you want to keep your net carbs in check.

#3. McDonald’s

McDonald’s is a classic for quick and cheap fast food, and it’s no enemy to the low-carb diet if you simply toss out the bread. When you order a salad, you’ll also want to avoid the croutons and the dressing (it’s probably pretty high in sugar).

What to Order

All of the breakfast sandwiches sans bread are fair game, including:

McDonald's fast food keto options

For a morning caffeine boost, add a black coffee.

For the rest of the day, any grilled chicken sandwich or burger without the bun or ketchup will work. If you order a salad, avoid the ranch dressing — it has added sugar. Instead, go for an oil and vinegar dressing. Here are some of the lower carb options:

List of McDonald's keto-friendly options

When you ask for no bread, they’ll usually serve these in a bowl with some lettuce and a fork. Some locations might not know what to do if you order “bunless,” so just order it as it comes and toss the bun.

Stay away from the hot cakes, hash browns, burritos, and oatmeal. Chicken nuggets are also off limits as the breading makes the carb count rise quickly.

And the fries are obviously a no-go.

For more, see McDonald’s nutrition calculator.

#4. Burger King

Burger King is a popular fast-food chain that also has some low-carb options. You can easily order a double cheeseburger without the bun and stay keto.

What to Order

Stick with burgers, cheeseburgers, the grilled chicken sandwich, Whopper, or Double Whopper without bread or ketchup. Some of the other sandwiches, like the Farmhouse King, creep up in carbs without lots of customization.

Options include:

How to order keto at Burger King

For more nutrition info, see Burger King’s searchable menu.

#5. Arby’s

Arby’s is known for its roast beef, but they have a variety of meat options and you can order many of them without bread for a low-carb alternative. Opt for Arby’s if you want a high-protein fast-food meal that will satisfy your hunger and help you maintain your keto goals.

What to Order

Many of the sandwiches are good without the bun. Here are your options:

Sandwiches:

Arby's keto-friendly food

Sliders:

Keto food at Arby's

Salads:

Keto fast food

Salad dressings:

Keto fast food

Pair any of these breadless sandwiches or sliders with a side salad for a bigger meal.

See Arby’s nutrition calculator here.

#6. Taco Bell

It’s possible to eat at Taco Bell while staying keto, just avoid the main meals and stick to sides. (No need to get taco shells that you won’t eat anyway.)

What to Order

Order a side of lettuce, side of beef, side of chicken, and a side or two of guacamole. Then combine it all for a quick meal.

#7. KFC

Ordering food here can be difficult as all the fried foods are pretty high in carbs. In fact, just one medium-sized piece of fried chicken at KFC is around 8-11 carbs. But if you still have a craving for chicken, there are a couple of grilled options.

What to Order

Keto fast food at KFC

There’s one option for a side here:

KFC nutritional info on green beans

#8. Wendy’s

Wendy’s is another burger-heavy place, so like the others, you can simply remove the buns to avoid kicking your body out of ketosis.

Thankfully, their website has a really easy-to-navigate nutrition menu. It’s complete with photos of each product and includes the carbs, sugar, protein, calories, and main ingredients.

What to Order

For a more keto-friendly option, try a Baconator, Double Stack, or grilled chicken sandwich without the bun.

Wendy's keto-friendly food list

Extra tips:

  • Order any burgers from the value meal and chop the patties into a Caesar salad.
  • Order an extra chicken fillet on any sandwich.
  • Order the grilled chicken patty with cheese and bacon on top.
  • Wendy’s has whole eggs. Order a bunless burger with an egg on the side.

#9. Carl’s Jr. and Hardee’s

Carl’s Jr. and Hardee’s are owned by the same company, so they have similar menu items with different names. Fortunately, there are plenty of keto options at both.

What to Order

You can have any of these burgers (except the Teriyaki Burger) in a lettuce wrap, just nix the bun, ketchup, and tomatoes if applicable.

Carl’s Jr. has the advantage of the Lettuce-Wrapped Thickburger in both ½ and ⅓ pound sizes.

At Hardee’s, you can just order the Thickburger without the bun for the same experience.

Carl's Jr. keto-friendly food list

Keto fast food at Hardee's

Hardee’s breakfast options:

Low-Carb Breakfast Bowl: 660 calories, 52g fat, 38g protein, 10g carbs, 2g fiber

For extra fat, add bacon or guacamole. For some extra veggies, get a side salad but ditch the dressing.

See the Carl’s Jr. nutritional calculator and Hardee’s nutrition calculator.

#10. Jimmy John’s

Like Subway, any sandwich at Jimmy John’s can be ordered without bread. Just order it as an “unwich” and you’ll be good to go with a low-carb lunch or dinner.

The only downside is  that unwiches can be pretty pricey for the lack of bread. But you can order “slim” unwiches too, which still give you a good amount of substance for a lower price.

What to Order

You can order any of the sandwiches as unwiches, but here are some top recommendations:

You can order sub unwiches from Jersey Mike's

List of slim unwiches

Jersey Mike's unwiches

Sides here are chips or cookies, so stick with the unwiches only.

See Jimmy John’s nutrition calculator here.

#11. Jersey Mike’s

Here’s another sandwich place where you can nix the bread — simply order it “in a tub.” Plus, Jersey Mike’s meats are sliced-to-order, so you know they’re fresh.

What to Order

All of Jersey Mike’s cold sub sandwiches are good “in a tub,” but quite a few of the hot subs are higher in carbs — especially the BBQ Beef with 38 grams of carbs in one serving.

Here are the best high-fat, low-carb options:

Keto fast food from Jersey Mike's

You can see Jersey Mike’s nutrition facts here.

#12. Five Guys Burgers

Unfortunately, Five Guys is known for their addicting french fries, which you’ll have to avoid. Thankfully, their burgers are made fresh and can come with a ton of low-carb toppings.

What to Order

You can order any of the burgers as a lettuce wrap or as a salad option. All of the toppings are virtually no-carb, except for the BBQ sauce, ketchup, and relish.

Keto fast food from Five Guys Burgers

Keto fast food from Five Guys Burgers

See the Five Guys’ nutrition information here.

#13. In-N-Out Burger

If you find yourself in one of the few states with an In-N-Out Burger, there are some delicious options you can order. The simple menu and easy low-carb options at In-N-Out make it perfect for keto fast food. Order any burger “protein style” to replace the bun with lettuce.

What to Order

Keto fast food from In-N-Out

Along with ordering “protein style,” you can order your burger Double Meat, 3×3 (three beef patties), or 4×4 (four beef patties) with mustard-cooked patties. Want another option? Try the Flying Dutchman — a “cheese sandwich” with two meat patties as the “buns.”

Browse In-N-Out’s nutrition info here.

Tips for Eating Keto Fast-Food Anywhere

If you’re in a food desert or don’t come across any of the aforementioned fast food places while traveling, never fear. There are many simple tricks that will help you decide what to order to stay within your nutrition goals.

Here are some quick tips for making meals keto at any place on the road:

Keto fast food is possible to find anywhere

 

DIY Keto Fast-Food Recipes

Fast-food options are convenient, but remember the best choice is almost always homemade. If you know you’re going to be away from home, do some meal prep and pack your food. Your body will thank you for it.

Fortunately, it’s easy to make keto versions of fast food at home. Here are some recipes to try:

Low-Carb Fast-Food Options 

 

keto fast food.png

Yes, You Can Eat Fast Food on Keto

The ketogenic diet is all about reducing carbohydrate intake so your body can go into ketosis, using fat for fuel instead of glucose (carbs).

The ketogenic diet is only as healthy as you make it. Even if you’re technically in ketosis, getting real, whole, nutrient-dense foods is the key to living a long and healthy life.

These recommendations are for emergencies only. And most of your diet should revolve around fresh high-quality protein, plenty of vegetables, and healthy fats.

If you rely on this list too much, you can completely stall your fat loss efforts. And you probably won’t feel too hot, either. Inflammation can spike and mental and physical performance can suffer.

Just because it’s low-carb doesn’t make it healthy.

One way to avoid unhealthy options is to make sure you’re meal prepping every week.

But if you must eat fast food, rest assured that there are some ketogenic fast-food options out there.

Use the above options to guide you during your next fast-food run, and don’t be afraid to get creative and customize.

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Responses (31)

  1. Why don’t you add Chic-a-filet. I’m a diabetic and believe this fast food place is great. No access to most of the other restaurants you mentioned.

    1. Chic-fil-a has salads, use dressings in moderation and squeeze lemon juice for more moisture. It’s a bit of work, but scrape most of breading from chicken. chop and add over the salad like a chicken Caesar. Be careful with coleslaw.

      1. Chic fil a also has grilled chicken nuggets. I believe they can only be ordered in store. They make them special so they are gluten free

    2. Grilled Chick Fil -a marinade has sugar in it so be careful. If we go there I get a side salad & cut up 4 grilled nuggets. Bring your own dressing or blue cheese on the side

    3. I am not sure what you would eat at Chic Fil A? I looked up their grilled nuggets and one of the ingredients is sugar. I was so sad.

  2. Wendy’s in New Zealand do a no carb burger. All the burger wrapped in iceburg lettuce. Easy to eat and filling. Not sure if they do it else where but it’s a standard menu item.

  3. If you are eating keto you need to leave out the fast food….also some taco bell’s put oats in their meat so I wouldn’t recommend eating their meat. Maybe do a little more research about where you want to eat and don’t take posts like this at face value because different fast food places have a varied menus in different country’s or even states.

  4. Backyard Burger is another good one. Their burgers have actual cheddar cheese & not the processed american cheese. U can or without bun too – they make it with a lettuce “bun”.

  5. Newman’s ranch dressing at McDonald’s has a lot of carbs. Hardee’s will make a burger wrapped in lettuce also

  6. Chipotle I order a bowl, do extra fajita veggies, meat, salsa, cheese, sour cream, guacamole, and extra lettuce. I really make them add the veggies and remind them of the rice and beans I am not getting. 😆

  7. Red Robin… all beef and chicken burgers come as a lettuce wrap (careful of sauces as always) and toy can get bottomless steamed broccoli.

  8. Hardees can make any of their burgers low carb. They wrap them in lettuce and leave out the bun and they are delicious!

  9. BGR The Burger Joint also has an awesome romaine lettuce wrapped burger and a ton of low carb topping options. Real cheese too.

  10. Hardee’s will do any of their menu sandwiches as a lettuce wrap. I get their chicken club when I find myself there. Also, Jimmy John’s does have one side item that’s keto friendly: their pickles!

  11. Freddy’s Frozen Custard and Steak Burgers is another one. They will put any of their burgers or hot dogs in a lettuce wrap for you. They are good too!

  12. Ok people! I’m going to give this keto thing a try!!! Hope it works. I’m at 190 lbs. Need to loose 40 lbs. I wonder how long it will take? ♥️😁♥️

  13. Eat Mcdonalds bacon ranch salad several times a week. The Mcdouble
    Is cheaper than the double cheese burger. Remove the bread from the
    and give it to the birds.It works just need to make the right food
    choices, approching 50 lbs weight loss

  14. Man this is awesome, so glad to know there is a sandwich shop that does lettuce wraps. All you need to add is chic-fil-A and clarify Hardies is Carl’s Jr for the people in here.

  15. Thank you for all this valuable information is very appreciated. The download also! Just want to let you know though I couldn’t save it to iBooks or anything else I had to take screenshots of it. Never have that problem with anything I’m downloading. Just want to write and make you awear of it. Thanks for everything again !

  16. Awesome article. Excellent information. Perfect for Fast Food when on the go. Downloaded your Perfect Keto which is also excellent. Thank You Very Much!

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