The Best 24 Keto Fast Food Options

Although the best way to follow a ketogenic diet is by eating low-carb whole foods, there will be times when it’s impossible to prepare meals at home. This is where knowing about the most keto-friendly fast food options and cheap keto meals comes in handy.

Fortunately, you have options thanks to the fact that more people are choosing the diet for weight loss and overall health. Many fast food places already include easily identifiable low-carb items on their regular menus, but substitutions are pretty easy at those that don’t. In this guide, we’ll help you stick to your keto diet by providing convenient ideas for better food choices at all of your favorite fast-food restaurants.

1. Taco Bell

Taco Bell is famous for Mexican-style foods like tacos, burritos, and nachos and longer hours than most for late-night snacks. Since these foods aren’t keto-friendly, opt for their bowls and customize your order. 

Options can vary by region, but it’s simple to remove high-carb rice and beans from most items for a more keto-friendly fast food meal. Try these for starters:

• Breakfast Crunchwrap: Skip the tortilla and hashbrown; Net carbs 3g, Fat 24g, Protein 14g
• 3-Cheese Chicken Flatbread Melt: Skip the flatbread; Net carbs 3g, Fat 11g, Protein 13g
• Cantina Chicken Bowl: Skip the rice and beans; Net carbs 10g, Fat 18g, Protein 20g
• Veggie Bowl: Skip the rice and beans; Net carbs 6g, Fat 13g, Protein 4g

2. McDonald’s

The key to keeping it keto at fast food chains, like McDonald’s, is to go bunless. Whether you’re ordering a burger or breakfast sandwich, go no-bun and skip the french fries to avoid the bulk of carbohydrates in these items. To reduce your carbs further, skip the ketchup, too. 

Ketchup is on the no-no list of condiments that aren’t keto-friendly options. Mustard, mayo, and ranch dressing are generally fine as long as they’re not loaded up with added sugars. For those who are on a carnivore diet, remove anything plant-based. 

Here’s what you can order:

• Sausage McMuffin With Egg: Skip the English muffin; Net carbs 3g, Fat 30g, Protein 15g
• Sausage Biscuit With Egg: Skip the biscuit; Net carbs 2g, Fat 24g, Protein 12g
• Big Mac: Skip the buns; Net carbs 7g, Fat 31g, Protein 18g
• Double Cheeseburger: Skip the bun; Net carbs 5g, Fat 22g, Protein 20g
• Quarter Pounder: Skip the bun; Net carbs 5g, Fat 25g, Protein 25g

3. Chipotle

Chipotle is one of the best places to eat on keto because of its variety of menu items. You can combine different keto-friendly ingredients like sour cream, chicken, steak, and cheese to meet your preferences and keep things low-carb. Just skip the tortilla.

Depending on your location, your local Chipotle may already have low-carb options on the menu. We’ve seen options like the Keto Salad Bowl, High-Protein Bowl, and the Wholesome Bowl for paleo and keto dieters.

Stick with customizable bowls for the easiest low-carb meals. Here’s a rundown of common Chipotle ingredients to consider: 

• Chicken: Net carbs 0g, Fat 7g, Protein 32g
• Steak: Net carbs 1g, Fat 6g, Protein 21g
• Guacamole: Net carbs 8g, Fat 22g, Protein 2g
• Fajita veggies: Net carbs 5g, Fat 0g, Protein 1g
• Sour cream: Net carbs 2g, Fat 9g, Protein 2g

4. Wendy’s

Ordering bunless burgers at Wendy’s is easy, and you can also get most of their sandwiches as lettuce-wrap burgers. Fans of the chain love that their burgers are made with 100% pure beef — no fillers and hidden carbs. Check out a few of the best keto options at Wendy’s:

• Breakfast Baconator: Skip the bun; Net carbs 6g, Fat 48g, Protein 29g
• Crispy Chicken Nuggets, 4 pieces: Net carbs 9g, Fat 12g, Protein 10g
• Dave’s Single: Skip the bun and ketchup; Net carbs 3g, Fat 34g, Protein 24g
• Brewed Unsweetened Iced Tea: Net carbs 0g, Fat 0g, Protein 0g

5. Burger Kings

Like McDonald’s, stick to a low-carb diet at Burger King by leaving out the buns. Skip the hashbrowns at breakfast. Breaded chicken nuggets may be fine for those on a dirty keto diet, but watch your serving sizes. Here are some popular Burger King items to keep you in ketosis:

• Bacon, Egg, & Cheese Croissan’Wich: Skip the croissant; Net carbs 1g, Fat 24g, Protein 14g
• Whopper: Skip the bun; Net carbs 8g, Fat 35g, Protein 20g
• Bacon Cheeseburger: Skip the bun; Net carbs 4g, Fat 35g, Protein 40g
• Chicken Nuggets, 4 pieces: Net carbs 11g, Fat 11g, Protein 8g

6. Chick-Fil-A

Ordering keto at Chick-fil-A can be trickier than other fast food joints because of the breading and condiments, but you can still make it work if you track your macros closely. For the fewest carbs, we recommend their grilled chicken. See your options below:

• Chick-fil-A Breakfast Filet: Net carbs 8g, Fat 8g, Protein 15g
• Grilled Chicken Sandwich: Skip the bun; Net carbs 3g, Fat 2g, Protein 21g
• Side Salad With Dressing: Skip the crispy bell peppers; Net carbs 8g, Fat 36g, Protein 5g
• Grilled Nuggets, 8 pieces: Net carbs 1g, Fat 3g, Protein 25g
• Chick-fil-A Chick-n-Strips, 2 pieces: Net carbs 11g, Fat 9g, Protein 19g

Our Keto Calculator is a free, efficient way to help you identify the exact number of carbs, fats, and proteins you need to meet your nutrient goals when eating keto.

7. Starbucks

Starbucks can be a little tricky if you don’t read through ingredient lists, as many of their specialty items are full of sugar. Stick to drinks you can customize to fit your keto macros or, if all else fails, plain coffee or espresso is always an option. Here are some low-carb Starbucks orders:

• Grande Freshly Brewed Coffee: Net carbs 2.6g, Fat 1.3g, Protein 1.3g
• Tall Chai Tea: Net carbs 0.6g, Fat 0.1g, Protein 0.9g
• Tall Matcha Green Tea Latte With Almond Milk: Net carbs 7.5g, Fat 3.3g, Protein 1.9g
• Doppio Espresso Macchiato With Oat Milk: Net carbs 2g, Fat 0.6g, Protein 0.5g
• Roasted & Salted Nuts: Net carbs 7.7g, Fat 17.8g, Protein 7.35g

8. Subway

Subway is one of the best low-carb fast foods if you love salads. If you’re on a modified keto diet that is a little more forgiving on carb counts, their steak and cheese salad is a filling option with 21 grams of protein. Try these options over footlongs:  

• Steak And Cheese Salad: Net carbs 12g, Fat 8g, Protein 21g
• Cold Cut Combo Salad: Net carbs 10g, Fat 9g, Protein 12g
• Rotisserie-Style Chicken Salad: Net carbs 10g, Fat 5g, Protein 17g
• B.L.T. No Bready Bowl: Net carbs 10g, Fat 25g, Protein 22g
• Oven Roasted Turkey No Bready Bowl: Net carbs 8g, Fat 3.5g, Protein 23g

9. Sonic

For the lowest-carb meals at Sonic, go for their no-tortilla breakfast burritos and bunless sandwiches. We like their burgers and chicken over highly processed hot dogs, even without the bun. Fill up on these:

• SuperSonic Breakfast Burrito: Skip the tortilla; Net carbs 5g, Fat 27g, Protein 24g
• Sonic Cheeseburger: Skip the bun; Net carbs 2g, Fat 22g, Protein 19g
• Classic Grilled Chicken Sandwich: Skip the bun; Net carbs 4g, Fat 20g, Protein 28g
• Small Diet Cherry Limeade: Net carbs 3g, Fat 0g, Protein 0g

10. 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 classic wings over the breading-heavy boneless options. Avoid their desserts, fries, and sweet sauces with the following:

• Traditional Wings with Parmesan Garlic Sauce, 6 pieces: Net carbs 3g, Fat 37g, Protein 54g
• Traditional Wings with Lemon Pepper Sauce, 6 pieces: Net carbs 2g, Fat 33g, Protein 53g
• Traditional Wings with Thai Curry Sauce, 6 pieces: Net carbs 4g, Fat 38g, Protein 54g
• Garden Side Salad With Ranch Dressing: Net carbs 10g, Fat 38.5g, Protein 6g
• Fresh-Brewed Lipton Unsweetened Iced Tea: Net carbs 1g, Fat 0g, Protein 0g

11. 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 under 5 grams of net carbs by eating only the proteins. Here are some options:

• Hamburger Patty: Net carbs 0g, Fat 17g, Protein 16g
• Bacon, 2 pieces: Net carbs 0g, Fat 7g, Protein 4g
• Cheeseburger: Skip the bun; Net carbs 1g, Fat 46g, Protein 40g
• Bacon Cheeseburger: Skip the bun; Net carbs 1g, Fat 53g, Protein 44g
• Cheese Dog: Skip the bun; Net carbs 1.5g, Fat 32g, Protein 15g

12. KFC

KFC is most popular for its fried chicken, so their options are limited for keto dieters. Unfortunately, grilled chicken is no longer available at most locations, so you’ll be choosing from sides like salads and green beans or indulging in a small portion of their famous chicken. 

Try these options if you’re on keto:

• Original Recipe Chicken Drumsticks, 2 pieces: Net carbs 8g, Fat 16g, Protein 24g
• Original Recipe Whole Wings, 2 pieces: Net carbs 6g, Fat 16g, Protein 20g
• Caesar Side Salad With Light Italian Dressing: Skip the croutons; Net carbs 4g, Fat 2.5g, Protein 3g
• House Side Salad With Buttermilk Dressing: Skip the croutons; Net carbs 4g, Fat 17g, Protein 1g
• Green Beans: Net carbs 5g, Fat 0g, Protein 1g

13. Arby’s

At first glance, the menu at Arby’s is full of non-keto items. You can make it work by ordering any of the sandwiches below without the bread. Sub the curly fries for a side salad if your location offers it — they’re more common on the West Coast — to boost your fullness:

• Half-Pound Roast Beef: Skip the bun; Net carbs 2g, Fat 26g, Protein 41g
• Double Beef ‘N Cheddar: Skip the bun; Net carbs 9g, Fat 15g, Protein 16g
• Corned Beef Reuben: Skip the bread and dressing; Net carbs 3g, Fat 12g, Protein 24g
• Greek Gyro: Skip the pita; Net carbs 4g, Fat 23g, Protein 17g
• Chopped Side Salad: Net carbs 3g, Fat 5g, Protein 5g

14. Jack in the Box

Jack in the Box has quite a few items that are very low in net carbs as long as you customize your order. Avoid their bread, buns, croutons, and sauces, and the menu opens up to keto dieters. Try the following:

• Sausage Breakfast Jack: Skip the bun; Net carbs 1g, Fat 9g, Protein 11g
• Grilled Chicken Strips: Skip the teriyaki dipping sauce; Net carbs 5g, Fat 7g, Protein 43g
• Grilled Chicken Salad: Skip the croutons and dressing; Net carbs 8g, Fat 8g, Protein 30g
• Ultimate Cheeseburger: Skip the bun and ketchup; Net carbs 2g, Fat 53g, Protein 29g

15. In-N-Out Burge

California’s first drive-thru hamburger chain may not be the first thing you think of when it comes to keto items, but any of their burgers are available protein-style without the bun. Here are a few of your options:

• Hamburger with Onion, Protein-Style: Net carbs 8g, Fat 14g, Protein 12g
• Cheeseburger with Onion, Protein-Style: Net carbs 8g, Fat 25g, Protein 18g
• Double-Double with Onion, Protein-Style: Net carbs 8g, Fat 39g, Protein 33g
• Lite Pink Lemonade, 11 oz: Net carbs 3g, Fat 0g, Protein 0g

16. Chili’s

Chili’s, an American Tex-Mex chain, is less of a fast-food option and more of a casual sit-down spot, but we wanted to include a few of these to give you more options. If you have the time to linger, their steak menu has several low-carb (if high-fat) options:

• Grilled Steak Fajitas: Skip the tortillas; Net carbs 6g, Fat 29g, Protein 41g
• Bone-in Buffalo Wings, 8 pieces: Net carbs 2g, Fat 39g, Protein 72g
• Classic Sirloin, 6 oz: Net carbs 1g, Fat 12g, Protein 34g
• Surf and Turf Ribeye: Net carbs 1g, Fat 41g, Protein 78g

17. Olive Garden

While you won’t be able to dig into the never-ending pasta and breadsticks, there are a few meals at the casual Italian chain that are OK for keto. If you don’t want to dine in, here are a few options for the best low-carb takeout at the Olive Garden:

• House Salad: Skip the croutons; Net carbs 11g, Fat 8g, Protein 2g
• Herb-Grilled Salmon: Net carbs 9g, Fat 45g, Protein 45g
• Tuscan Sirloin, 6 oz: Net carbs 9g, Fat 30g, Protein 46g
• Grilled Chicken Side: Net carbs 0g, Fat 25g, Protein 26g

18. Dunkin’ Donuts

Your go-to fast food options at Dunkin Donuts are their plain coffee drinks. Some locations may have dairy or sweetener alternatives, but don’t expect those everywhere. If you want their sandwiches, just remove the wrap or bread. See these items:

• Hot Coffee, Large: Net carbs 0g, Fat 0g, Protein 1g
• Cold Brew With Cream, Large: Net carbs 2g, Fat 12g, Protein 2g
• Sausage, Egg, & Cheese: Skip the bread; Net carbs 3g, Fat 25g, Protein 17g
• Turkey Sausage, Egg, & Cheese: Skip the bread; Net carbs 6g, Fat 6g, Protein 19g

19. Panera

Panera is known for its bread, but you’ll want to stick to the salad menu for the most keto-friendly options. The chain also has healthier options than most fast-food spots, making this one a better choice when you’re breaking a fast. 

Skip the bread and chips as your side in favor of an apple. One apple from Panera will still net you about 11 grams of carbs, but it’s the healthiest, antioxidant-rich option. Try these salads next time you’re up for Panera’s fast-casual menu: 

• Greek Salad, Half-Size: Net carbs 8g, Fat 4.5g, Protein 4g
• Southwest Caesar Salad, Half-Size: Net carbs 8g, Fat 4.5g, Protein 4g
• Southwest Caesar With Chicken Salad, Half-Size: Net carbs 10g, Fat 23g, Protein 16g
• Homestyle Chicken Noodle Soup, Cup: Net carbs 11g, Fat 2g, Protein 10g

20. Moe’s Southwest Grill

Much like Chipotle, your best option at Moe’s is customizing one of their burrito bowls. Their tortillas have 51 grams of carbohydrates on their own! Here are a few ingredients you can pick and choose from as you build a keto-friendly bowl:

• Adobo Chicken: Net carbs 2g, Fat 8g, Protein 19g
• Steak: Net carbs 3g, Fat 5g, Protein 15g
• Shredded Cheese: Net carbs 2g, Fat 10g, Protein 8g
• Guacamole: Net carbs 4g, Fat 5g, Protein 1g
• Bacon Pieces: Net carbs 1g, Fat 7g, Protein 10g

21. Panda Express

If you enjoy American Chinese cuisine, Panda Express has lots of menu items that are under 15 grams of carbs. Try these options without adding high-carb rice, chow mein, or chow fun to your meal:

• Steamed Ginger Fish: Net carbs 8g, Fat 12g, Protein 15g
• Mushroom Chicken: Net carbs 10g, Fat 14g, Protein 13g
• String Bean Chicken Breast: Net carbs 13g, Fat 12g, Protein 12g
• Broccoli Beef: Net carbs 13g, Fat 7g, Protein 9g
• Black Pepper Angus Steak: Net carbs 13g, Fat 10g, Protein 19g

22. Jersey Mike’s Subs

All of the subs at this sandwich shop are available as a “Sub in a Tub.” (Depending on the location, you may see these as a bowl online when you choose your size.) From there, you can customize to your keto heart’s content to keep macros in line.

Our suggestions below include the usual toppings that come with each option. They just skip the bread. You can make edits from there if you want to reduce net carbs further:

• Classic Pastrami, Hot: Net carbs 9.4g, Fat 31.1g, Protein 31g
• Ham and Provolone, Cold: Net carbs 9.6g, Fat 41.5g, Protein 26.8g
• The Super Sub: Net carbs 11.7g, Fat 41.3g, Protein 30.3g
• California Chicken Cheesesteak, Hot: Net carbs 12.2g, Fat 48.5g, Protein 38.3g

23. Pizza Hut

Pizza Hut isn’t the easiest place to eat keto, but thankfully, there are still a few options to satisfy your cravings while keeping your carbs low outside of their pizza. Check these out:

• WingStreet Garlic Parmesan Bone-In Wings, 3 pieces: Net carbs 3g, Fat 34g, Protein 29g
• WingStreet Lemon Pepper Rub Bone-In Wings, 3 pieces: Net carbs 3g, Fat 14g, Protein 27g
• BLT Salad: Skip the croutons and dressing; Net carbs 9g, Fat 12g, Protein 10g
• Zesty Italian Side Salad: Skip the croutons and dressing; Net carbs 8g, Fat 9g, Protein 8g
• Garden Side Salad With Chicken: Skip the croutons and dressing; Net carbs 12g, Fat 14g, Protein 25g

24. Carl’s Jr.

Similar to the other burger chains on this list, going bunless is the best way to avoid going over your macros at Carl’s Jr. While grass-fed burgers are no longer on the menu, there is quite a bit of variety at this one for keto dieters:

• Monster Biscuit: Skip the biscuit; Net carbs 4g, Fat 48g, Protein 29g
• The Breakfast Burger: Skip the bun, hash rounds, and ketchup; Net carbs 8g, Fat 40g, Protein 30g
• The Big Carl: Skip the bun; Net carbs 8g, Fat 55g, Protein 39g
• Hand-Breaded Chicken Tenders, 3 pieces: Net carbs 13g, Fat 13g, Protein 25g

Tips For Eating Out on Keto

There aren’t really any secret hacks to keto fast food. It’s more about familiarizing yourself with the foods you can eat and what you should avoid so that you know how to add and subtract ingredients once you’re looking at a menu. 

You should also arrive prepared. All of these options have posted their menus online for easy browsing so that you don’t have to feel any pressure when it’s time to order. Here are a few more tips for following keto no matter where you are:

• 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, like 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.”
• Replace buns on sandwiches and croutons on salads with more green veggies, eggs, bacon, or proteins.
• When it comes to beverages, go for sugar-free and zero-calorie ones like plain black coffee, unsweetened iced tea, or diet soda. (Note that diet soda isn’t the best choice for health long-term.)
• Avoid high-fructose corn syrup in your beverages. If sugar-free options aren’t available on the regular menu, you can always ask to skip the sweetener.

The Bottom Line

Eating out gets easier by choosing your fast food menu items wisely and making a few changes, like omitting breads and sauces. Since nutritional information is almost always available online, picking and choosing keto-friendly options is even more straightforward. Keto-friendly fast food is all about convenience, but keep in mind that home-cooked meals are best for your health. Check out some of our favorite keto recipes to get you started.