Finding suitable Keto Fast Food Options can feel like navigating a maze when you’re committed to a low-carb lifestyle. Does sticking to your ketogenic diet feel impossible when fast food is the only readily available choice? You’re definitely not alone. Many individuals on the keto diet encounter this exact hurdle – how to maintain dietary discipline in a world dominated by convenient, yet often carb-heavy, fast food.
Fortunately, the landscape of fast food is changing. Numerous chains are now recognizing the demand and offering keto-friendly choices that are both satisfying and convenient. With the right knowledge of what to order and how to customize, you can easily indulge your cravings while staying firmly on track with your ketogenic goals. Let’s dive into some of the best fast food choices tailored for the keto diet.
Navigating Keto at Fast Food Restaurants
The ketogenic diet, commonly known as the keto diet, is fundamentally a low-carbohydrate, high-fat dietary approach. It’s designed to switch your body’s primary fuel source from glucose (derived from carbohydrates) to ketones (derived from fats). This metabolic shift, known as ketosis, is achieved by significantly restricting carbohydrate intake, typically to between 20-50 grams per day, and increasing the consumption of fats.
When seeking out the best keto fast food options, the key is to prioritize meals that are naturally low in carbohydrates and rich in healthy fats and protein. The beauty of many fast food establishments today lies in their customization options. You can often modify orders to align perfectly with keto guidelines. This adaptability makes it surprisingly easy to find delicious and convenient keto fast food that fits seamlessly into your dietary needs and preferences.
Top 21 Keto Fast Food Picks for Low-Carb Dieters
1. Five Guys Hot Dog (No Bun)
The Five Guys hot dog, ordered without the bun, is a standout keto fast food option. Eliminating the bun drastically reduces the carbohydrate content, making it perfectly compatible with a ketogenic diet. Five Guys is known for its quality beef hot dogs, offering a substantial serving of protein and healthy fats. Enhance your keto meal by adding toppings like cheese, crispy bacon, and various low-carb vegetables such as grilled onions or mushrooms. Exploring the Five Guys secret menu can also reveal further customizable options to keep your meal exciting and keto-compliant.
2. KFC Grilled Chicken
KFC grilled chicken is a reliable choice when seeking keto fast food. Grilled chicken, in general, is naturally low in carbohydrates, making it an excellent protein source for a ketogenic diet. KFC’s grilled chicken is seasoned with a flavorful blend of spices, ensuring a tasty meal without derailing your keto goals. It’s crucial to avoid high-carb sides like mashed potatoes, creamy coleslaw, or biscuits. Instead, opt for keto-friendly sides such as green beans or a side salad with a vinaigrette dressing. Remember that availability of KFC grilled chicken can vary by location, so it’s always wise to check with your local KFC beforehand.
3. Shake Shack ShackBurger (Lettuce Wrap)
For those craving a burger while on keto, the Shake Shack ShackBurger in a lettuce wrap is a top-tier fast food choice. Substituting the traditional bun with a fresh lettuce wrap transforms the classic ShackBurger into a delightful keto-friendly meal. Investigate the Shake Shack secret menu for more low-carb modifications and discover how easily you can enjoy your fast food favorites while minimizing carbohydrate intake.
4. In-N-Out Protein Style Burger
The Protein Style burger from In-N-Out’s secret menu is specifically designed for those mindful of their carb intake, making it ideal for a keto diet on the go. This burger smartly replaces the standard bun with crisp, refreshing lettuce leaves, significantly cutting down on carbs. You get to enjoy all the savory flavors and satisfying ingredients of a regular In-N-Out burger without the carb overload from the bun. However, be mindful of “spread” sauce, which contains a small amount of sugar – consider asking for mustard and mayo instead for a truly keto experience.
5. McDonald’s Cheeseburger (No Bun)
A McDonald’s cheeseburger, ordered without the bun, is a surprisingly accessible and effective keto fast food option for those watching their carbohydrate limits. Without the bun, a McDonald’s cheeseburger contains a minimal amount of net carbs, easily fitting within a daily keto carb allowance. Further optimize your keto meal by omitting ketchup (which is high in sugar) and adding extra keto-friendly toppings like lettuce, pickles, and mustard for a satisfying and flavorful, low-carb meal.
6. Chipotle Keto Salad Bowl
The Chipotle Keto Salad Bowl is practically designed for the keto dieter. This bowl is thoughtfully composed with a base of fresh greens, topped with flavorful carnitas (braised pork), spicy tomato salsa, shredded cheese, and creamy guacamole. The supergreens provide essential nutrients, while the carnitas offer a rich protein source. Guacamole and cheese contribute healthy fats, ensuring satiety and sustained energy. Being pre-designed to fit ketogenic guidelines, this bowl eliminates the need for complex customizations, offering a straightforward keto fast food solution.
7. Wendy’s Double Stack Cheeseburger (No Bun)
Wendy’s Double Stack cheeseburger, when ordered without the bun, becomes a highly satisfying keto fast food choice. This burger features two juicy beef patties, melty cheese, and crisp pickles, delivering a robust flavor profile that aligns well with keto principles. To enhance its nutritional value and further tailor it to keto, add extra lettuce and tomato. Removing the bun is crucial, and with this simple modification, Wendy’s Double Stack cheeseburger becomes a strong contender for a top keto fast food option.
8. Freshii’s Mediterranean Bowl (Modified)
Freshii’s Mediterranean Bowl is a fantastic foundation for a keto-friendly fast food meal. This bowl is rich in keto-compatible ingredients like grilled chicken, salty feta cheese, briny olives, crunchy cucumber, fresh tomatoes, and mixed greens. It’s naturally high in healthy fats and protein, perfectly aligning with the keto diet. To make it strictly keto, simply request to hold the quinoa or any other high-carb grains that might be included.
9. McDonald’s Sausage McMuffin with Egg (No Muffin)
For a keto breakfast on the go, the McDonald’s Sausage McMuffin with Egg, hold the muffin, is a surprisingly good fast food choice. The egg and sausage patty combination is inherently low in carbohydrates, making it suitable for a ketogenic diet. The protein and healthy fats from the egg and sausage provide a satisfying and energizing start to your day. Skipping the muffin is essential to eliminate unnecessary carbs, leaving you with a delicious, keto-compliant breakfast.
10. Panera Bread Greek Salad (No Croutons)
Panera Bread’s Greek Salad is a standout fast food keto option, packed with fresh, keto-friendly ingredients that meet the low-carb, high-fat criteria of the diet. The salad’s keto-friendliness is enhanced by its content of healthy fats and protein from feta cheese and a typically oil-based Greek dressing. Critically, ask for it without croutons to remove the primary source of carbohydrates, making it arguably one of the best ready-to-eat keto fast food salads available.
11. Moe’s Burrito Bowl (No Rice/Beans/Tortilla)
Moe’s Burrito Bowls offer a highly customizable and satisfying keto fast food experience. By skipping the burrito or taco shell, you avoid high-carb tortillas. Furthermore, opt out of rice and beans, and you’re left with a wealth of keto-friendly toppings. Start with a base of lettuce or cauliflower rice (if available), and load up on protein with options like grilled chicken, steak, or tofu. Top it off with cheese, guacamole, sour cream, and salsa for flavor and fat. With these simple modifications, Moe’s Bowls easily become a top keto fast food choice.
12. Popeyes Blackened Chicken Strips
Popeyes blackened chicken strips are a flavorful and convenient keto fast food option. These strips offer a satisfyingly crispy texture and robust seasoning without the added carbohydrates typical of breaded or battered fast food items. Unlike many fast food choices that require special requests, these chicken strips are naturally low in carbs, eliminating the need to remove buns or sauces. For a quick, tasty, and keto-compliant meal, Popeyes blackened chicken strips are an excellent choice.
13. Subway’s No Bready Bowls
Subway’s No Bready Bowls are a prime example of customizable keto fast food. These bowls provide a keto-friendly alternative to Subway’s traditional sandwiches, allowing you to enjoy their wide array of fresh ingredients without the carb load from bread. By choosing a No Bready Bowl, you can create a hearty and flavorful combination of proteins and vegetable toppings while adhering strictly to your ketogenic diet.
14. Taco Bell’s Cantina Chicken Bowl (Modified)
Taco Bell’s Cantina Chicken Bowl is a surprisingly good keto fast food option, especially when modified. This bowl is packed with protein from slow-roasted chicken and healthy fats from guacamole. To make it optimally keto, request no rice and no beans. Due to its inherent customizability and flavorful ingredients, the Cantina Chicken Bowl is a standout choice for keto dieters seeking fast food convenience.
15. Jack in the Box Grilled Chicken Salad (No Croutons, Low-Carb Dressing)
The Jack in the Box Grilled Chicken Garden Salad can easily be adapted for a keto diet. The key modification is to request it without croutons to eliminate the primary source of carbohydrates. Additionally, choose a low-carb dressing option, such as ranch or blue cheese, ensuring you avoid sugary vinaigrettes. With protein-rich grilled chicken and customizable options, this salad becomes an excellent and convenient keto fast food choice.
16. Jersey Mike’s Sub in a Tub
Jersey Mike’s Sub in a Tub is undeniably one of the best keto fast food options due to its inherent customizability. Instead of a traditional sandwich, your chosen fillings—protein, cheese, vegetables, and condiments—are served in a tub, completely bypassing the carb-heavy bread. With a wide variety of fresh toppings and flavorful dressings available, you can perfectly tailor your order to your keto preferences. Simply skip the bread, and you have a satisfying and personalized keto-friendly meal from Jersey Mike’s.
17. Pret A Manger Egg and Spinach Pot
The Pret A Manger Egg and Spinach Pot stands out as a convenient and naturally keto fast food option because of its low-carb composition and delicious taste. Unlike many fast food breakfast items loaded with carbohydrates, such as muffins and bagels, the Egg and Spinach Pot is inherently low in carbs. It requires no modifications, saving time and ensuring you stay within your carb limits effortlessly.
18. Starbucks Egg Bites
Starbucks Egg Bites are another excellent keto fast food option, perfectly suited for an on-the-go lifestyle. These egg bites are not only convenient for busy mornings but also align seamlessly with the low-carb, high-fat requirements of a ketogenic diet. Made primarily with eggs and cheese, Starbucks Egg Bites offer a satisfyingly savory flavor profile that is both indulgent and keto-friendly.
19. Wendy’s Lettuce Wrapped Baconator
For a truly indulgent keto fast food experience, opt for Wendy’s Lettuce Wrapped Baconator. By replacing the bun with lettuce, you significantly reduce the carb content while retaining all the savory, protein-rich goodness of the original Baconator sandwich. Next time you crave a substantial and satisfying meal on the go, the lettuce-wrapped Baconator from Wendy’s stands out as a top keto fast food choice.
20. Sonic Bunless SuperSonic Bacon Double Cheeseburger
The Bunless SuperSonic Bacon Double Cheeseburger from Sonic is a classic fast food favorite made keto-friendly. Simply removing the bun transforms this burger into a suitable option for a ketogenic diet. Further customize your order by adding extra keto-friendly toppings like lettuce, tomato, or avocado to enhance both the flavor and nutritional value of your meal.
21. Jimmy John’s Jimmy Cubano Unwich
The Jimmy John’s Jimmy Cubano Unwich is a smart and flavorful keto fast food option. The “Unwich” format replaces carb-heavy bread with crisp, fresh lettuce leaves, offering all the flavors of a traditional Cuban sandwich without the carbs. You can further customize your Unwich by requesting no sauce or sauce on the side to control the amount and ensure it fits your keto macros. For convenience and deliciousness in a keto-friendly package, Jimmy John’s Cubano Unwich is a top choice.
Navigating fast food while maintaining a keto diet no longer needs to be a challenge. While many standard fast food items are indeed carb-heavy, as we’ve shown with this comprehensive list of 21 of the best keto fast food options, satisfying your cravings without compromising your dietary goals is entirely achievable. Whether you’re eating in or grabbing something to go, delicious and keto-friendly fast food is within reach. The only question left is: which keto fast food adventure will you embark on first?
