The most complete, best keto fast food guide ever! Includes all the best keto low carb fast food options at 30 restaurants, tips for ordering keto-friendly fast food, what to get and what to avoid, and even keto fast food recipes.
WHAT FAST FOOD CAN I EAT ON A KETO DIET?
With reasonable expectations and this low carb fast food guide, you can find suitable fast food for keto.
This is exactly why I’ve compiled this keto fast food list. I want to make it easy for you to make informed choices. I’ll cover the most popular low carb fast food options, as well as some general tips.
So, what fast food is keto-friendly?
In general, the best keto fast food choices fall into these main categories:
Lettuce wrapped sandwich or bowl – Either way, the key is skipping the bun on a sandwich.
Salads – An obvious choice, but watch out for sugary dressings or breaded toppings.
Naked chicken – Usually this means wings or grilled chicken.
TIPS FOR HOW TO EAT KETO FAST FOOD
I have the best keto-friendly fast food suggestions for 30 different fast-food restaurants below, but first want to share some general tips that often apply no matter where you go. The good news is, you can find cheap keto fast food at almost any place by using these guidelines.
Order meat (without breading), cheese and vegetables. These are the main staples of keto and you can find them even at fast food joints… even if it means some modifications. Plus, meat, cheese and veggies are almost always safe because you can see what you are getting, unlike sauces that almost always have carbs lurking.
Check ingredients and nutrition info online. This is the first thing I do when I know I’ll be eating out! Even though I have a pretty good idea of what keto approved fast food will be like (main categories above!), sometimes you’d be surprised where they add unnecessary carbs. Most restaurant websites have nutrition info posted these days, so you can look it up to know for sure.
Skip the bun, even if that option is not on the menu. Some fast food places seem to have no keto meals available, but you can always ask for no bun on any sandwich. They’ll usually put it into a little box or bowl that you can eat with a fork, though you can try asking for a lettuce wrap as well.
Avoid fried foods. Fried means breaded and breaded means carbs. If an item includes a fried item, such as breaded chicken, ask to replace it with grilled instead.
Ask for “carb-free” extras. The best fast food for keto is often a bit heavy on the meat, or might not quite be enough food if you get a bunless sandwich. So, ask for some of these extras to go along with your meal – they won’t add many carbs and often won’t cost you anything!
Lettuce
Tomatoes
Cucumbers
Banana peppers or jalapeños
Olives
Pickles
Spinach
Sour cream
Oil & vinegar
Mayonnaise
Consider bringing your own condiments. Although a few condiments, such as mayo, are fine to have, many fast-food dressings and sauces are filled with sugar. If you have the opportunity to make your own, it will give you more options, such as keto ketchup, barbecue sauce, and more. (More on this below!)
Always check your order before leaving. Even though low carb eating is becoming more popular, it’s fairly common that they can forget to leave off the bun or give you fried chicken instead of grilled. Better to double-check!
FAST FOOD TO AVOID FOR KETO
Some of these are obvious and some not so much, but here is a general list of fast food items to avoid for a low carb diet:
Anything breaded or fried – chicken, fish, mozzarella sticks, etc.
Bread of any kind – Including buns, wraps, toast, croutons, etc. (Order these items without the bread or bun instead.)
Potatoes – French fries, tater tots, hash browns, chips, etc.
Most side dishes – Most other fast food sides are high in carbs as well, such as corn, rice, beans, onion rings, etc.
Desserts – Unfortunately I have yet to find keto sweets at any fast-food chain.
Sweet dressings & sauces – If it’s even slightly sweet, it has sugar added.
Creamy or thick soups – These are almost always thickened with flour.
Do check out this link for more dishes.