Navigating fast food menus while adhering to a ketogenic diet can be challenging, but it’s not impossible. Many popular fast-food restaurants offer options that can be modified to fit a low-carb, high-fat diet. Here’s a guide on what to order at eight well-known chain restaurants to stay on track with your keto lifestyle.
- McDonald’s
Order: Grilled Chicken Sandwich (no bun) and Side Salad
Customization: Ask for the sandwich without the bun. Choose a side salad with a low-carb dressing like ranch or Caesar.
Tip: McDonald’s also offers breakfast options like the Egg McMuffin, which can be ordered without the muffin for a low-carb start to your day.
- Burger King
Order: Whopper (no bun) and Garden Side Salad
Customization: Request the Whopper without the bun and hold the ketchup to reduce carbs.
Tip: You can add extra lettuce, tomato, and pickles to make the meal more filling.
- Wendy’s
Order: Baconator (no bun)
Customization: The Baconator is a great high-fat, low-carb option when ordered without the bun and ketchup.
Tip: Wendy’s also offers salads that can be modified to be keto-friendly by removing high-carb ingredients like croutons.
- Taco Bell
Order: Power Menu Bowl (no rice, no beans)
Customization: Substitute extra lettuce, cheese, and guacamole in place of rice and beans.
Tip: Taco Bell allows for plenty of customizations, so feel free to ask for extra meat and low-carb toppings like sour cream and cheese.
- Subway
Order: Tuna Salad
Customization: Opt for a salad instead of a sandwich. The Tuna Salad is a good option, just avoid the sweet dressings.
Tip: Subway offers a variety of low-carb ingredients like spinach, cucumbers, and olives that can be added to your salad.
- Chick-fil-A
Order: Grilled Chicken Sandwich (no bun) and Side Salad
Customization: Ask for the grilled chicken sandwich without the bun. Pair it with a side salad and a low-carb dressing.
Tip: Chick-fil-A also offers grilled nuggets which are a great low-carb option.
- Five Guys
Order: Bacon Cheeseburger (no bun) in a Lettuce Wrap
Customization: Five Guys allows you to customize your burger with a lettuce wrap instead of a bun. Add keto-friendly toppings like bacon, cheese, and mayo.
Tip: Skip the fries and opt for extra toppings to make your meal more satisfying.
- Starbucks
Order: Sous Vide Egg Bites and Coffee with Heavy Cream
Customization: The Sous Vide Egg Bites are low in carbs and high in protein and fat. Pair them with a coffee with heavy cream for a keto-friendly breakfast.
Tip: Be cautious with the coffee drinks and avoid high-carb syrups and sweeteners.
General Tips for Eating Keto at Fast-Food Restaurants
Avoid Buns and Wraps: Most sandwiches and burgers can be ordered without the bun or wrap. Opt for a lettuce wrap or simply enjoy the fillings as is.
Watch Out for Sauces and Dressings: Many sauces and dressings contain hidden sugars and carbs. Stick to oil-based dressings or ask for your meal plain.
Choose Low-Carb Sides: Instead of fries or chips, opt for side salads, steamed veggies, or extra protein.
Customize Your Order: Don’t hesitate to ask for modifications to your meal. Most fast-food restaurants are willing to accommodate special requests.
Stay Hydrated: Drink water or unsweetened beverages. Avoid sugary drinks and sodas.
With these tips and options, you can enjoy the convenience of fast food while maintaining your ketogenic diet. Happy eating!
