Although the best way to follow the keto diet is by eating whole foods very low in carbs, there will be times when it’s impossible to prepare meals at home. This is where keto fast food comes in handy.
Fortunately, fast food keto options are available everywhere, thanks to the fact that more people are doing the diet for weight loss and overall health.
Many fast-food joints and restaurants (e.g., Chick-fil-A and Buffalo Wild Wings) include low-carb items on their menu. If not, feel free to lower the carb counts of regular items by removing the bread, dressing, and any high-carb ingredient.
In this guide, we’ll help you stick to your keto diet by providing a list of keto fast food options below. But first, let’s start with a few rules when eating out.
Tips When Eating Out on Keto
How do you realistically stay on keto in different restaurants? We recommend the following:
- Familiarize yourself with the foods you can eat and should avoid on keto. Generally speaking, avoid grains, bread, beans (except green beans), potatoes, and sugar (except calorie-free sweeteners like stevia and monk fruit).
- Remove sauces high in sugar, such as ketchup, honey mustard, sriracha, barbecue sauce, teriyaki, and any low-fat or fat-free dressing. Keto-friendly fast food dressings include mayonnaise, Italian vinaigrette dressing, and anything “sugar-free”.
- Besides skipping buns and croutons, you can have them replaced with more green veggies, eggs, bacon, chicken, and meat.
- When it comes to beverages, go for the sugar-free and zero-calorie ones like plain black coffee, unsweetened iced tea, or diet soda (though note that diet soda isn’t the best choice for health). Otherwise, check the number of carbs per serving or ask to skip the sweetener, which is usually high-fructose corn syrup.
Best Keto Fast Food Options
Don’t be afraid to dine at your favorite fast-food locations. Keep your daily carb intake to 50 grams or less with these delicious meals, sides, and drinks:
1. Taco Bell
Founded in California, Taco Bell is famous for its Mexican-style foods, such as tacos, burritos, nachos, and quesadillas. Since these foods aren’t keto-friendly, make sure to customize your order. You might like these:
- Mini Skillet Bowl (skip the potatoes) – Net carbs 6g, Fat 46g, Protein 14g
- Power Menu Bowl (skip the rice or beans) – Net carbs 8g, Fat 24g, Protein 21g
- Fiesta Taco Salad (skip the shell, rice, and beans) – Net carbs 10g, Fat 9g, Protein 21g
2. McDonald’s
The key to keeping it keto at McDonald’s is to go bunless. So whether you’re ordering a burger or breakfast sandwich, forgo the bread! Avoid the fries, too. For those who are on a carnivore diet, remove anything plant-based. Here’s what you can order:
- Sausage McMuffin with Egg Breakfast Sandwich (skip the English muffin) – Net carbs 3g, Fat 27g, Protein 15g
- Double Cheeseburger (skip the bun) – Net carbs 4g, Fat 20g, Protein 20g
- Bacon, Egg, & Cheese Biscuit Breakfast Sandwich (skip the biscuit) – Net carbs 4g, Fat 13g, Protein 14g
- Big Mac (skip the bun) – Net carbs 5g, Fat 25g, Protein 18g
- Side Salad – Net carbs 7g, Fat 2.5g, Protein 4g
3. Chipotle
One of the leading Mexican food restaurants, Chipotle offers a lot of variety. Feel free to combine different keto ingredients, from cauliflower rice to chicken and steak to cheese toppings. Want something fresh and gluten-free? Try the first option below:
- Grain Freedom Bowl – Net carbs 9g, Fat 24g, Protein 40g
- Chicken, 4 oz – Net carbs 0g, Fat 7g, Protein 32g
- Steak, 4 oz – Net carbs 0g, Fat 6g, Protein 21g
- Guacamole – Net carbs 2g, Fat 22g, Protein 2g
- Unsweetened iced tea – Net carbs 0g, fat 0g, Protein 0g
4. Chick-fil-A
Ordering keto at Chick-fil-A can be tricky because of the breading and condiments. However, you can still make it work if you closely track your macros. For the fewest carbs, we would recommend their grilled chicken. See the options below:
- Grilled Chicken Sandwich (skip the bun) – Net carbs 3g, Fat 2g, Protein 21g
- Small Fruit Cup – Net carbs 11g, Fat 0g, Protein 1g
- Kale Crunch Side – Net carbs 7g, Fat 9g, Protein 3g
- Chick-fil-A Chick-n-Strips – Net carbs 11g, Fat 9g, Protein 19g
- Grilled Nuggets, 8 pieces (skip the dipping sauce) – Net carbs 1g, Fat 3g, Protein 25g
- Coffee, made from arabica beans – Net carbs 0g, Fat 0g, Protein 0g
- Freshly-Brewed Unsweetened Iced Tea – Net Carbs 0g, Fat 0g, Protein 0g
5. Starbucks
Most people, including keto dieters, love Starbucks because of their quality beverages and relaxing ambiance. While it’s not the best place for eating keto-friendly food, you can always go there to order yummy drinks that fit your keto macros:
- Chai Tea – Net carbs 0g, Fat 0g, Protein 0g
- Cappuccino, Tall – Net carbs 10g, Fat 4g, Protein 7g
- Espresso Macchiato, Doppio 1.6 fl oz – Net carbs 2g, Fat 0g, Protein 1g
- Strawberry Açaí Refreshers Beverage, Tall (skip the sweeteners) – Net carbs 17g, Fat 0g, Protein 0g
- Squirrel Brand Fruit + Nut Blend – Net carbs 20g, Fat 12g, Protein 4g
6. Subway
Subway is the best keto-friendly fast food if you love salads. Are you on a high-protein keto diet? Don’t miss out on their steak and cheese salad that’s packed with 20 grams of protein. Plus, you can always request more cheese. You might like these:
- Ham Salad – Net carbs 3g, Fat 2.2g, Protein 12g
- Steak And Cheese Salad – Net carbs 12g, Fat 8g, Protein 20g
- Bacon Strips, 2 strips – Net carbs 0g, Fat 3.5g, Protein 3g
- Black Forest Ham, Egg & Cheese (skip the flatbread) – Net carbs 4g, Fat 12g, Protein 16g
7. Wendy’s
Ordering bunless burgers has never been easier, thanks to Wendy’s. What most people love about Wendy’s is that their burgers are made with 100% pure beef — no fillers and hidden carbs. Check out these low-carb options:
- Breakfast Baconator (skip the bun) – Net carbs 5g, Fat 50g, Protein 31g
- Parmesan Caesar Salad, entree – Net carbs 2g, Fat 14g, Protein 41g
- Spicy Chicken Nuggets, 4 pieces – Net carbs 8g, Fat 12g, Protein 10g
- Dave’s Single (skip the bun and ketchup) – Net carbs 5g, fat 31g, Protein 24g
- Brewed Unsweetened Iced Tea – Net carbs 0g, Fat 0g, Protein 0g
8. Burger King
Like McDonald’s, eat low-carb at Burger King by leaving out the burger buns and croissants. Breaded chicken nuggets may be fine for those on a dirty keto diet, but keep an eye on the serving size and net carbs. Here are some of their items:
- Sausage Egg & Cheese Croissan’Wich (skip the croissant) – Net carbs 3g, Fat 26g, Protein 15g
- Bacon, Egg, & Cheese Croissan’Wich (skip the croissant) – Net carbs 3g, Fat 26g, Protein 15g
- Chicken Nuggets, 4 pieces – Net carbs 10.4g, Fat 12.3g, Protein 9.2g
- Plain Cold Brew Coffee – Net carbs 0g, Fat 0g, Protein 0g
- Unsweetened Iced Tea – Net carbs 0g, Fat 0g, Protein 0g
9. Buffalo Wild Wings
Buffalo-style chicken wings, tenders, burgers, and wraps are some of the most popular items on their menu. We recommend sticking to chicken and cobb salad. Avoid their desserts, fries, and sweet sauces. Stay keto with the following:
- Traditional Wings with Parmesan Garlic Sauce, small – Net carbs 4g, Fat 22g, Protein 6g
- Traditional Wings with Thai Curry Sauce, small – Net carbs 6g, Fat 28g, Protein 6g
- Chopped Cobb Salad – Net carbs 9g, Fat 69g, Protein 28g
- Fresh Brewed Iced Tea – Net Carbs 0g, Fat 0g, Protein 0g
10. KFC
KFC is most popular for their fried chicken, but they have other options that will fill you up and keep carbs low. You can order these:
- 2-Piece Chicken Combo – Net carbs 2g, Fat 10g, Protein 47g
- Green Beans – Net carbs 2g, Fat 0g, Protein 1g
- Caesar Side Salad (skip the croutons and dressing) – Net carbs 1g, Fat 2g, Protein 3g
- Grilled Chicken, 1 whole wing – Net carbs 0g, Fat 3g, Protein 9g
- Unsweetened Iced Tea – Net carbs 1g, Fat 0g, Protein 0g
11. Arby’s
Is Arby’s one of your top fast food stops? At first glance, Arby’s menu is full of non-keto items but you can make it work! Order the sandwiches below without the bread and get their side salad to boost your fullness:
- Double Roast Beef Sandwich (skip the bun) – Net carbs 2g, Fat 20g, Protein 21g
- Corned Beef Reuben Sandwich (skip the bread and dressing) – Net carbs 3g, Fat 12g, Protein 24g
- Smokehouse Brisket Sandwich (skip the bun, onion strings, and BBQ sauce) – Net carbs 0g, Fat 27g, Protein 28g
- Chopped Side Salad – Net carbs 3g, Fat 5g, Protein 5g
- Diet Coke – Net carbs 0g, Fat 0g, Protein 0g
12. Five Guys
Five Guys’ burgers, hot dogs, and french fries can be seriously tempting when you’re famished. Don’t worry — you can still enjoy a satisfying meal or snack that’s under 5 grams of net carbs by eating only the patties, bacon, and hot dogs. Here are some options:
- Hamburger (skip the bun) – Net carbs 0g, Fat 34g, Protein 36g
- Bacon Burger (skip the bun) – Net carbs 0g, Fat 41g, Protein 40g
- Bacon Cheeseburger (skip the bun) – Net carbs 2g, Fat 53g, Protein 48g
- Cheese Dog (skip the bun) – Net carbs 3g, Fat 26g, Protein 15g
- Bacon Cheese Dog (skip the bun) – Net carbs 3g, Fat 33g, Protein 19g
13. Jack in the Box
Whether you lack time to prepare a meal or you’re on the road, Jack in the Box has some delicious items that are very low in net carbs. Their bread, buns, croutons, and sauces are packed with carbs so avoid them at all costs. Try the following:
- Grilled Chicken Strips – Net carbs 5g, Fat 7g, Protein 43g
- Grilled Chicken Salad (skip the croutons and dressing) – Net carbs 8g, Fat 8g, Protein 30g
- Extreme Sausage Sandwich (skip the bun) – Net carbs 1g, Fat 45g, Protein 23g
- Loaded Breakfast Sandwich (skip the bread) – Net carbs 4g, Fat 38g, Protein 29g
- Bacon and Swiss Buttery Jack (skip the bun) – Net carbs 2g, Fat 53g, Protein 29g
14. In-N-Out Burger
California’s first drive-thru hamburger chain may not be the first thing you’ll think of when it comes to keto items. But besides their zero-calorie and zero-carb coffee, you can have bunless burgers — whether that’s a cheeseburger or double-double depending on your protein needs. Choose from any of the following:
- Hamburger with Onion, protein style (bun replaced with lettuce) – Net carbs 8g, Fat 17g, Protein 13g
- Cheeseburger with Onion, protein style (bun replaced with lettuce) – Net carbs 8g, Fat 25g, Protein 18g
- Double-Double with Onion, protein style (bun replaced with lettuce) – Net carbs 8g, Fat 39g, Protein 33g
- Coffee – Net carbs 0g, Fat 0g, Protein 0g
15. Sonic
For the lowest carb meals at Sonic, go for their no-tortilla breakfast burritos, bunless sandwiches, and crispy breakfast bowl that’s packed with meat, eggs, and tomatoes. Fill up on:
- Breakfast Burrito (skip the tortilla) – Net carbs 5g, Fat 25g, Protein 23g
- Crispy Bacon Breakfast Bowl – Net carbs 4g, Fat 25g, Protein 20g
- Grilled Chicken Sandwich (skip the bun, keep the mayo) – Net carbs 4g, Fat 13.2g, Protein 21g
- New York Hotdog (skip the bun) – Net carbs 9g, Fat 20.5g, Protein 9g
16. Pizza Hut
Pizza Hut isn’t the easiest place to eat keto, but thankfully there are still a few delightful options to satisfy your cravings while keeping your carbs under 10 grams. Check these out:
- Garden Salad (skip the croutons and dressing) – Net carbs 8g, Fat 1g, Protein 3g
- Garlic Parmesan Wings, 1 wing – Net carbs less than 1g, Fat 11g, Protein 10g
- Lemon Pepper Dry Rub Wings, 1 wing – Net carbs less than 1g, Fat 4.5g, Protein 9g
- BLT Salad (skip the croutons and dressing) – Net carbs 6g, Fat 12g, Protein 10g
- Zesty Italian Salad (skip the croutons and dressing) – Net carbs 9g, Fat 19g, Protein 15g
17. Chili’s
Chili’s serves Mexican dishes like fajitas and tacos. While you’re not supposed to eat the tortillas, you could go for their boneless or bone-in wings and salad. Here are your options:
- Steak Fajitas (skip the tortillas) – Net carbs 6g, Fat 46g, Protein 42g
- Fresco Salad – Net carbs 6g, Fat 10g, Protein 3g
- Bone-in Buffalo Wings – Net carbs 3g, Fat 65g, Protein 73g
18. Olive Garden
Yes, Olive Garden has keto fast food options too. Pasta and breadsticks are certainly not allowed, but you can have their salad, salmon, and other animal-based meals. Your go-to choices are:
- Famous House Salad (skip the croutons and dressing) – Net carbs 5g, Fat 8g, Protein 2g
- Herb-grilled Salmon – Net carbs 4g, Fat 29g, Protein 45g
- Chicken Piccata – Net carbs 8g, Fat 27g, Protein 61g
- Gluten Sensitive Sirloin, 6 oz – Net carbs 4g, Fat 12g, Protein 46g
- Grilled Chicken Margherita – Net carbs 8g, Fat 27g, Protein 65g
19. Dunkin Donuts
Your go-to fast food options at Dunkin Donuts are their plain coffee drinks and those with coconut milk. If you want their sandwiches, just remove the wrap or bread. See these items:
- Sausage, Egg & Cheese (skip the bread) – Net carbs 3g, Fat 25.5g, Protein 17g
- Hot Coffee – Net carbs 0g, Fat 0g, Protein 0g
- Iced Coffee with Coconut milk, large – Net carbs 1g, Fat 1.5g, Protein 1g
20. Panda Express
If you enjoy American Chinese cuisine, Panda Express has lots of menu items under 20 grams of carbs. What’s great about Panda Express is that they feature nutrition details for each item, which makes it easier for keto dieters to keep track of their macros. You might like these:
- String Bean Chicken Breast – Net carbs 9g, Fat 9g, Protein 14g
- Black Pepper Angus Steak – Net carbs 9g, Fat 7g, Protein 19g
- Grilled Teriyaki Chicken – Net carbs 8g, Fat 13g, Protein 36g
- Broccoli Beef – Net carbs 11g, Fat 7g, Protein 9g
- Mixed Vegetables (broccoli, zucchini, carrots, string beans, and cabbage) – Net carbs 11g, Fat 0.5g, Protein 4g
In Summary
By choosing your fast food menu items wisely and making a few changes — for instance, omitting some ingredients like bread and dressing — eating out should be easy. Also, you can always check a restaurant’s menu and nutritional info for an item before heading out.
Keto-friendly fast food is all about convenience, but keep in mind that home-cooked meals are best for your health. On that note, feel free to check out our keto recipes.