When you’re following the keto diet, it can sometimes feel difficult to find convenient, low-carb meals, especially when you’re on the go. But thankfully, many fast-food chains now offer keto-friendly options that make it easy to stick to your diet without sacrificing flavor.
In this guide, we’ll cover ten great keto-friendly fast food options and where to get them, ensuring you can maintain your low-carb lifestyle no matter where you are.
1. Chick-fil-A: Grilled Chicken Sandwich (Without the Bun)
Chick-fil-A is a favorite for many, and their Grilled Chicken Sandwich is a great option for keto followers. By simply removing the bun, you’ll enjoy a delicious, juicy grilled chicken filet with just 1 gram of carbs. Pair it with a side salad or their Superfood Side (without the maple vinaigrette) for an extra healthy meal.
Where to get it: Chick-fil-A restaurants nationwide.
2. McDonald’s: Double Cheeseburger (No Bun)
McDonald’s is one of the most ubiquitous fast-food chains, and luckily, they have several keto-friendly options. One of the best is the Double Cheeseburger, which can be customized by removing the bun and ketchup. You’re left with a hearty serving of beef patties, cheese, pickles, and onions, totaling just 4 grams of carbs.
Where to get it: McDonald’s locations globally.
3. Chipotle: Keto Salad Bowl
Chipotle offers an entire menu dedicated to special diets, including their Keto Salad Bowl. This bowl includes lettuce, carnitas, guacamole, tomatillo red-chili salsa, and cheese, making it a perfect low-carb meal with only 7 grams of net carbs. You can customize it further by adding fajita veggies or opting for chicken instead of carnitas.
Where to get it: Chipotle Mexican Grill nationwide.
4. Wendy’s: Baconator (No Bun)
Wendy’s Baconator is a keto-lover’s dream! By removing the bun, you get a satisfying meal of two beef patties, six strips of bacon, two slices of cheese, mayo, and ketchup. For an even lower-carb option, ask for no ketchup. This low-carb meal has only 4 grams of carbs, and it’s packed with flavor and protein.
Where to get it: Wendy’s restaurants across the U.S.
5. Subway: Protein Bowl
Subway offers customizable Protein Bowls, which are perfect for keto dieters. You can take any of their sandwich options and turn them into a bowl. Opt for meats like turkey, ham, or roast beef, and load it up with leafy greens, veggies, and a low-carb dressing like oil and vinegar. Their protein bowls start at about 7 grams of net carbs.
Where to get it: Subway locations globally.
6. Taco Bell: Power Menu Bowl (No Rice, No Beans)
Taco Bell’s Power Menu Bowl can easily be made keto-friendly by skipping the rice and beans. What you’re left with is grilled chicken, lettuce, guacamole, sour cream, cheese, and tomatoes, for a total of around 6 grams of carbs. It’s a flavorful, filling option that’s perfect for lunch or dinner.
Where to get it: Taco Bell locations across the U.S.
7. Starbucks: Sous Vide Egg Bites (Bacon and Gruyere)
Starbucks isn’t just for coffee! Their Sous Vide Egg Bites with Bacon and Gruyere are a fantastic, low-carb breakfast option. These bites are made with eggs, bacon, and aged Gruyere cheese, totaling just 9 grams of carbs and 19 grams of protein. Pair them with a black coffee or a keto-friendly drink for a complete breakfast.
Where to get it: Starbucks locations globally.
8. Five Guys: Bacon Cheeseburger (Lettuce Wrap)
At Five Guys, you can easily turn any burger into a low-carb option by ordering it as a lettuce wrap instead of with a bun. One of the best choices is their Bacon Cheeseburger, which comes with two beef patties, cheese, and bacon. Wrapped in fresh lettuce, it’s both delicious and keto-friendly, with just 3 grams of carbs.
Where to get it: Five Guys locations worldwide.
9. In-N-Out: Double Double (Protein Style)
In-N-Out’s Double Double Protein Style is another fantastic keto option. The burger is wrapped in fresh lettuce instead of a bun, and comes with two beef patties, cheese, and your choice of low-carb toppings like tomatoes and onions. With only 8 grams of carbs, this meal is a great keto-friendly fast food option.
Where to get it: In-N-Out locations across the U.S. (primarily in the western states).
10. Arby’s: Roast Turkey and Swiss (No Bread)
Arby’s offers a wide variety of meats, making it a great stop for keto eaters. One of the best choices is their Roast Turkey and Swiss Sandwich—just ask for no bread. You’ll get thinly sliced roast turkey, Swiss cheese, lettuce, and tomatoes, totaling about 3 grams of carbs. For a heartier meal, add bacon or a side salad.
Where to get it: Arby’s locations nationwide.
Why Fast Food on Keto Can Be Easy and Delicious
When you’re on the keto diet, it’s all about finding ways to stay within your carb limits while enjoying your meals. The options we’ve listed above prove that even fast food chains offer delicious, keto-friendly choices. With a little customization, you can still grab a quick bite to eat and stay on track with your low-carb lifestyle.
Pros and Cons of Eating Keto-Friendly Fast Food
Pros:
- Convenience: Fast food is readily available and saves time when you’re on the go.
- Variety: Many fast-food chains now offer customizable, low-carb options.
- Satisfying: Keto-friendly fast food meals are often rich in protein and fats, keeping you fuller for longer.
Cons:
- Nutritional Quality: While many options are low in carbs, they can still be high in sodium and processed ingredients.
- Customization Needed: You often need to modify the meals (like removing buns or avoiding certain sauces) to make them keto-friendly.
- Limited Options: Despite some progress, certain fast-food chains still have limited choices for keto dieters.
Final Thoughts: Stay Keto on the Go
With the right choices, eating keto while on the go is totally doable. Whether you’re craving a burger, salad, or even breakfast, there’s a keto-friendly fast food option waiting for you. The key is to customize your orders and make mindful choices.