Finding Keto Friendly Fast Food options can feel like navigating a maze, especially when you’re committed to a ketogenic lifestyle. Does the convenience of fast food have to derail your low-carb journey? Absolutely not! Many fast food restaurants are now catching on to the keto trend, offering delicious and convenient choices that align with your dietary goals.
Staying in ketosis doesn’t mean sacrificing quick and easy meals. With a little know-how, you can confidently navigate fast food menus and make smart choices. This guide will walk you through the best keto friendly fast food options available, ensuring you can satisfy your cravings without compromising your ketogenic diet. Let’s dive into how to make fast food work for you on keto.
Understanding Keto Fast Food
The ketogenic diet revolves around drastically reducing carbohydrate intake and increasing fat consumption to shift your body into ketosis. This metabolic state encourages your body to burn fat for fuel instead of carbs. Typically, this means limiting your daily carb intake to between 20 and 50 grams.
When seeking keto friendly fast food, your focus should be on meals that are naturally low in carbohydrates and rich in healthy fats and protein. The beauty of many fast food chains lies in their customization options. You can often tweak your order to minimize carbs and maximize keto-friendly components. This adaptability is key to discovering the best keto friendly fast food meals that fit your specific needs and preferences.
via Canva
Top 21 Keto Friendly Fast Food Choices
1. Five Guys: Bunless Hot Dog
The Five Guys hot dog, ordered without the bun, is a fantastic keto friendly fast food choice. By simply skipping the bun, you eliminate a significant source of carbs, making this a keto-compliant meal. Five Guys hot dogs are made with quality beef, offering a good dose of protein and healthy fats.
To elevate your keto friendly fast food experience at Five Guys, consider loading up on low-carb toppings. Cheese, bacon, and various vegetables like grilled onions, mushrooms, and green peppers are all excellent additions. Explore their condiment options for mustard or mayonnaise, which are typically keto-friendly, while avoiding ketchup due to its sugar content. For an extra flavorful keto friendly fast food meal, you can even inquire about their “secret menu” options for further customization.
2. KFC: Grilled Chicken
KFC grilled chicken is a solid keto friendly fast food option, especially when you’re looking for something readily available. Grilled chicken, in general, is naturally low in carbs, making it a great protein source for a ketogenic diet. KFC seasons their grilled chicken with a savory blend of spices, providing a satisfying flavor without added sugars.
To keep it truly keto friendly fast food at KFC, it’s crucial to avoid high-carb sides. Items like mashed potatoes, coleslaw, biscuits, and mac and cheese are off-limits. Instead, consider their green beans (check for added sugars) or a side salad, opting for a keto-friendly dressing like ranch or blue cheese in moderation. Remember that availability of grilled chicken can vary by location, so it’s always wise to confirm with your local KFC beforehand to ensure it’s part of their keto friendly fast food offerings.
3. Shake Shack: ShackBurger (Lettuce Wrap)
For a burger craving on keto, the Shake Shack ShackBurger in a lettuce wrap is an excellent keto friendly fast food solution. Swapping the traditional bun for a crisp lettuce wrap instantly transforms this classic burger into a keto-compatible meal. This simple modification significantly reduces the carbohydrate content while still delivering the juicy, flavorful experience Shake Shack is known for.
Dive into the Shake Shack “secret menu” to discover even more ways to customize your keto friendly fast food order. Consider adding extra cheese or bacon for added fat and flavor. Be mindful of sauces, and perhaps ask for sauce on the side to control your intake and ensure it aligns with your keto friendly fast food guidelines.
via Shake Shack
4. In-N-Out Burger: Protein Style
In-N-Out Burger’s “Protein Style” option is practically designed for those seeking keto friendly fast food. This menu hack replaces the standard bun with fresh, crisp lettuce leaves, making it an ideal choice for keto dieters. You get all the deliciousness of an In-N-Out burger—juicy patty, cheese, and toppings—without the carb overload from the bun.
When ordering your keto friendly fast food at In-N-Out, be aware of their “spread” sauce, which contains a small amount of sugar. You can opt for mustard and ketchup (in moderation) or ask for no spread to minimize carbs further. The Protein Style burger is a prime example of how simple modifications can make fast food genuinely keto friendly fast food.
5. McDonald’s: Bunless Cheeseburger
The McDonald’s cheeseburger, ordered without the bun, is a readily accessible and surprisingly effective keto friendly fast food option. Removing the bun drastically cuts down on carbs, bringing a plain cheeseburger down to just a few net carbs, easily fitting into your daily keto allowance.
To maximize your keto friendly fast food experience at McDonald’s, customize your toppings. Skip the ketchup, which is high in sugar, and instead, load up on mustard, pickles, and lettuce. Adding extra cheese or bacon will increase the fat content, making it more satisfying and aligned with keto principles. This bunless cheeseburger proves that even classic fast food can be transformed into keto friendly fast food with simple adjustments.
6. Chipotle: Keto Salad Bowl
Chipotle’s Keto Salad Bowl is intentionally crafted as a keto friendly fast food meal, making it a standout choice for those on a low-carb diet. This bowl is designed with a base of supergreens, packed with nutrients and low in carbs. It’s then topped with carnitas, a flavorful and fatty protein option, along with tomato salsa, cheese, and guacamole.
Guacamole and cheese are fantastic additions to any keto friendly fast food meal, providing healthy fats and satiety. The Chipotle Keto Salad Bowl is thoughtfully constructed to fit seamlessly into a ketogenic diet, eliminating the need for extensive modifications. It’s a convenient and delicious way to enjoy keto friendly fast food without any hassle.
7. Wendy’s: Bunless Double Stack Cheeseburger
Wendy’s Double Stack Cheeseburger, ordered without the bun, is a hearty and satisfying keto friendly fast food choice. This burger features two beef patties and cheese, providing a substantial protein and fat punch, perfect for keto dieters. Skipping the bun is essential for making this a keto friendly fast food option.
Enhance your keto friendly fast food meal at Wendy’s by adding extra lettuce, tomato, and onion to boost nutritional value without adding carbs. Consider adding bacon or avocado if available for extra fat and flavor. Wendy’s Double Stack, when modified, becomes a top contender in the realm of keto friendly fast food.
via Wendy’s
8. Freshii: Mediterranean Bowl (Modified)
Freshii’s Mediterranean Bowl can be easily modified to become a great keto friendly fast food option. The base ingredients are already promising, including grilled chicken, feta cheese, olives, cucumber, tomatoes, and fresh greens. These are all keto-compatible ingredients rich in healthy fats and protein.
To make this bowl truly keto friendly fast food, you need to request the removal of quinoa or any other high-carb grains that are typically included. Focus on the protein and vegetable components, and you’ll have a refreshing and nutritious keto friendly fast food meal. Consider adding extra olive oil or avocado for more healthy fats.
9. McDonald’s: Sausage McMuffin with Egg (No Muffin)
For a keto friendly fast food breakfast, McDonald’s Sausage McMuffin with Egg, ordered without the muffin, is a surprisingly good choice. The sausage and egg patty itself is inherently low in carbohydrates and provides a good source of protein and fats to start your day.
Simply discarding the muffin is the key to transforming this into keto friendly fast food. What remains is a flavorful and satisfying breakfast that aligns with ketogenic diet principles. This modification allows you to enjoy a quick and easy keto friendly fast food breakfast on the go.
10. Panera Bread: Greek Salad (No Croutons)
Panera Bread’s Greek Salad, ordered without croutons, is a refreshing and nutritious keto friendly fast food salad option. This salad is loaded with fresh ingredients that naturally fit the low-carb, high-fat requirements of a ketogenic diet. The inclusion of feta cheese and Greek dressing contributes healthy fats and protein.
The crucial modification for keto friendly fast food is to omit the croutons, which are a significant source of carbohydrates. Without croutons, Panera’s Greek Salad becomes a genuinely keto friendly fast food option, perfect for a light yet satisfying meal. Ensure the Greek dressing is used in moderation or opt for an olive oil and vinegar dressing to further control carbs.
11. Moe’s Southwest Grill: Burrito Bowl (Modified)
Moe’s Burrito Bowls are highly customizable and can easily become excellent keto friendly fast food meals. The key is to skip the burrito or taco shell, which are high in carbs, and focus on building a keto-friendly bowl instead.
Start with a base of lettuce or cauliflower rice (if available) for a low-carb foundation. Then, load up on protein with options like grilled chicken, steak, or tofu. Top it off with keto-friendly additions like cheese, guacamole, sour cream, and salsa. By making these smart choices, Moe’s Bowls can be transformed into a delicious and satisfying keto friendly fast food option.
via Moe’s
12. Popeyes Louisiana Kitchen: Blackened Chicken Strips
Popeyes Blackened Chicken Strips stand out as a surprisingly keto friendly fast food choice. Unlike many breaded or fried fast food items, these chicken strips are seasoned and cooked without breading, making them naturally low in carbohydrates. They offer a satisfyingly savory and slightly spicy flavor profile.
These chicken strips are a convenient keto friendly fast food option because they require no special requests or modifications. They are inherently low in carbs, making them a hassle-free choice for keto dieters. If you’re looking for flavorful and convenient keto friendly fast food, Popeyes Blackened Chicken Strips are definitely worth considering.
13. Subway: No Bready Bowl
Subway’s No Bready Bowls are designed to be a keto friendly fast food alternative to their traditional sandwiches. These bowls allow you to enjoy all of Subway’s fresh ingredients—proteins, vegetables, cheeses, and sauces—without the carb-heavy bread.
Opting for a No Bready Bowl is a straightforward way to create a keto friendly fast food meal at Subway. Choose your preferred protein (steak, chicken, tuna, etc.), load up on non-starchy vegetables like spinach, lettuce, onions, and peppers, and add cheese and keto-friendly sauces like mayonnaise or oil and vinegar. This customization makes Subway a surprisingly versatile option for keto friendly fast food.
14. Taco Bell: Cantina Chicken Bowl (Modified)
Taco Bell’s Cantina Chicken Bowl can be modified to be a great keto friendly fast food option. The base of slow-roasted chicken is high in protein, and the inclusion of guacamole adds healthy fats. However, the standard bowl also contains rice and beans, which are not keto-friendly.
To make this bowl keto friendly fast food, you must request “no rice and no beans.” Focus on the chicken, guacamole, cheese, sour cream, and salsa for a satisfying keto meal. With this simple modification, Taco Bell’s Cantina Chicken Bowl becomes a viable and flavorful keto friendly fast food choice.
15. Jack in the Box: Grilled Chicken Salad (No Croutons)
Jack in the Box’s Grilled Chicken Garden Salad, ordered without croutons, is a simple and effective keto friendly fast food salad. The grilled chicken provides a lean protein source, and the salad base offers fresh vegetables.
The key to making this salad keto friendly fast food is to request it without croutons, which are the primary source of carbs in this dish. With this modification, the Grilled Chicken Garden Salad becomes a decent keto friendly fast food option for a lighter meal. Choose a keto-friendly dressing option like ranch or blue cheese, and use it in moderation.
via Jack in the Box
16. Jersey Mike’s Subs: Sub in a Tub
Jersey Mike’s “Sub in a Tub” is an inherently keto friendly fast food approach to enjoying their subs. Instead of a traditional sandwich, your choice of fillings—protein, cheese, vegetables, and condiments—is served in a tub or bowl, completely eliminating the carb-heavy bread.
The beauty of the “Sub in a Tub” for keto friendly fast food is its complete customizability. You can select from a wide array of meats, cheeses, and fresh toppings to create your perfect keto meal. Just skip the bread, and you have a satisfying and personalized keto friendly fast food option at Jersey Mike’s.
17. Pret A Manger: Egg and Spinach Pot
Pret A Manger’s Egg and Spinach Pot is a naturally keto friendly fast food breakfast option. This pre-packaged pot is designed with low-carb ingredients like eggs and spinach, making it an ideal choice for a quick keto breakfast on the go.
Unlike many fast food breakfast items loaded with carbs, the Egg and Spinach Pot is inherently low in carbohydrates, requiring no modifications to be keto friendly fast food. It’s a convenient and healthy way to start your day while adhering to a ketogenic diet.
18. Starbucks: Egg Bites
Starbucks Egg Bites are a popular and convenient keto friendly fast food breakfast or snack option. These egg bites are primarily made with eggs and cheese, aligning perfectly with the low-carb, high-fat macronutrient ratios of a ketogenic diet.
Starbucks Egg Bites are not only delicious and satisfying but also readily available, making them a practical keto friendly fast food choice for busy mornings or a quick afternoon snack. They offer a savory and protein-packed option that fits seamlessly into a keto lifestyle.
19. Wendy’s: Lettuce Wrapped Baconator
Wendy’s Baconator, ordered lettuce-wrapped, is a flavor-packed and satisfying keto friendly fast food burger. Swapping the bun for lettuce significantly reduces the carb content while retaining all the deliciousness of the Baconator—beef patties, bacon, cheese, mayonnaise, ketchup, onions, and pickles.
Choosing the lettuce-wrapped Baconator is a smart way to enjoy a classic fast food craving while staying keto. It’s a hearty and flavorful keto friendly fast food option for those times when you need a quick and satisfying meal on the go.
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20. Sonic Drive-In: Bunless SuperSonic Bacon Double Cheeseburger
Sonic’s Bunless SuperSonic Bacon Double Cheeseburger is a classic fast food favorite transformed into a keto friendly fast food meal. Simply removing the bun is the key modification to make this burger keto-compliant.
Further customize your keto friendly fast food order at Sonic by adding extra keto-friendly toppings like lettuce, tomato, onion, or avocado. This bunless burger offers a satisfying and customizable keto friendly fast food experience.
21. Jimmy John’s: Unwich
Jimmy John’s “Unwich” is specifically designed as a keto friendly fast food option. The Unwich replaces bread with crisp lettuce leaves, wrapping your choice of sandwich fillings in a low-carb alternative. The Jimmy Cubano Unwich, in particular, offers the flavors of a Cuban sandwich without the carbs.
The Unwich is a prime example of keto friendly fast food that prioritizes convenience and flavor. You can further customize your Unwich by controlling sauces or opting for no sauce to manage carbs. Jimmy John’s Unwich is a reliable and tasty keto friendly fast food choice for those on a ketogenic diet.
Navigating the fast food landscape while adhering to a keto diet is entirely achievable. With this guide to the 21 best keto friendly fast food options, you are now equipped to make informed choices and enjoy fast food without derailing your ketogenic goals. Whether you’re dining in or grabbing food to go, delicious and keto friendly fast food is within reach. The only question left is, which keto friendly fast food delight will you try first?
