Low Carb Fast Food Choices

One of my favorite things about the keto diet is that I can generally find a low carb fast food option almost anywhere I go.

While it might not be an ideal choice, it sure does make the lifestyle more flexible and livable.

Who knew that I could maintain my weight loss and still enjoy fast food?

 

KFC

KFC (or Kentucky Fried Chicken) is a fast food chicken joint you wouldn’t imagine having many low carb choices at, but you can totally make it work.
For a quick meal, I like to get the grilled chicken thigh, breast and drumstick + a side of green beans.

Low Carb Fast Food at KFC

The nutrition information for this keto fast food meal comes out to:

  • 465 calories
  • 20g fat
  • 4g carbs
  • 2g fiber
  • 46g protein

If you’re looking for something to dip, try some ranch dressing or hot sauce. Or if you’re like me, both. Not too bad for KFC, huh?

Before you go out to eat, check the full list of the keto fast food options at KFC for full nutrition information.

Low Carb Fast Food at KFC

In-N-Out Burger

Low Carb Fast Food at In-N-OutWhile I’m not a west coast native, I did have the pleasure of giving In-N-Out Burger a shot recently. It’s clear to me that they don’t disappoint when it comes to making low carb fast food choices.

While a regular burger wrapped in lettuce may suffice, there is a secret menu item that is bunless and delicious — A Flying Dutchman.

The Flying Dutchman is very simple — just two slices of American cheese melted between two delicious, juicy patties.

For this version of the sandwich, the nutrition comes out:

  • 380 calories
  • 28g fat
  • 2g carbs
  • 30g protein

Order their signature spread and onions on the side if you like toppings. They’re a yummy addition, but be conscious of the carb counts if you’re following the Keto diet.

Chick-fil-A

Low Carb Fast Food at Chick-fil-A

Another chicken place! Unfortunately you won’t be enjoying any of the delicious sandwiches or waffle fries. The grilled nuggets however, make a decent low carb option in a pinch.

For a 12 pc Grilled Chicken Nuggets + 2x Zesty Buffalo Sauce, you’re looking at:

  • 310 calories
  • 14g fat
  • 8g carbs
  • 38g protein

Find More: Low Carb Options at Chick-fil-A

Chipotle

Low Carb Fast Food at ChipotleI really like grabbing Chipotle when I need my Mexican food fix. Look through the nutritional information, customize your order online and find your ideal low carb fast food meal.

An easy option is the Steak Burrito Bowl with no rice or beans + tomato salsa + sour cream + cheese + lettuce + guacamole.

The nutrition information for this customized steak burrito bowl comes out to:

  • 635 calories
  • 45g fat
  • 15g carbs
  • 9g fiber
  • 32g protein

Chipotle is a great choice that is fresh and flavorful when you want to eat fast food!

Burger King

Low Carb Fast Food at Burger KingIf Burger King is more your style, no problem! Most of the sandwiches are low carb without the bun, whether you go for breakfast or lunch/dinner. Just be cautious of certain sauces and toppings.

For something quick and simple, I usually grab: 2x Double Cheeseburgers, plain with no bun.

  • 500 calories
  • 38g fat
  • 2g carbs
  • 38g protein

A quick trip through the drive-thru and you can have a tasty dinner that will satisfy any meal plan.

If you’re feeling saucy, you can ask for some mayonnaise or mustard to dip!

 

Keto Meal at Burger King Double Cheeseburgers

 

For an option in the morning, try ordering two breakfast sandwiches without the bread. Look for BOGO deals to make this more affordable.

An easy option is 2x Sausage, Egg and Cheese Croissanwiches without the croissants.

  • 560 calories
  • 48g fat
  • 2g carbs
  • 28g protein

Want to try something different? You can find additional low carb fast food options at Burger King on the dining out page.

McDonald’s

Low Carb Fast Food at McDonald'sMcDonald’s can be delicious and affordable when it comes to low carb fast food options.

You can pick from a few of the dollar menu burgers, breakfast or opt for one of the premium sandwiches — no bun, of course.

I like to get the Pico Guacamole Grilled Chicken Sandwich, no bun.

This low carb fast food meal comes out to:

  • 330 calories
  • 18g fat
  • 9g carbs
  • 2g fiber
  • 34g protein

In the mood for a McDonald’s burger, instead?

Keto Pico Guacamole Chicken at McDonald's

Taco Bell

Low Carb Fast Food at Taco BellOrdering low carb from Taco Bell can be a little daunting. Not all items are very easy to customize, but fortunately there are Power Bowls!

I like to get the Chicken Power Bowl, extra chicken, no rice or beans:

  • 290 calories
  • 17g fat
  • 7g carbs
  • 2g fiber
  • 29g protein

You can do it up how you like — I usually dress mine with a few packets of hot sauce and go to town.

 

Low Carb Fast Food at Taco Bell

Arby’s

Low Carb Fast Food at Arby'sOne of my guilty pleasures is liquid cheddar cheese, and Arby’s delivers in that department.

I like to get a Bacon Beef ‘n Cheddar, no bun, no red ranch. It comes out to:

  • 250 calories
  • 17g fat
  • 4g carbs
  • 21g protein

Sometimes they will have a promotion on these and you can pick up two for the price of one.

How about a salad instead? No problem.

Dunkin Donuts

Low Carb Fast Food at Dunkin DonutsIf you haven’t discovered it yet, Dunkin Donuts offers unsweetened, sugar-free flavor shots in a variety of flavors. I like to get the french vanilla and mix it with my favorite vanilla stevia drops.

As far as a full meal goes, stick to the breakfast sandwiches without the bread.

My typical order is a Sausage, Egg & Cheese Croissant, no croissant + a large iced coffee with cream and a french vanilla flavor shot.

The nutrition breakdown comes out to:

  • 500 calories
  • 44g fat
  • 9g carbs
  • 19g protein

This is another instance where you should check for BOGO deals — my Dunkin Donuts almost always has a two for one breakfast sandwich special.

Low Carb Fast Food at Dunkin Donuts

Wendy’s

Low Carb Fast Food at Wendy'sWendy’s is one of my favorite spots for low carb fast food. The moment I feel deprived on the ketogenic diet in the slightest bit, I remind myself that I could totally go pickup a bunless Baconator if I wanted.

And usually, that’s enough to satisfy my fast food craving.

For a Double Baconator, no ketchup, no bun:

  • 760 calories
  • 60g fat
  • 2g carbs
  • 53g protein

Full Nutrition: Fast Food at Wendy’s

Low Carb Fast Food at Wendy's

Jimmy John’s

Low Carb Fast Food at Jimmy John'sJimmy John’s offers all of their sandwiches in the form of a lettuce wrap, called an Unwich.

Let me tell you, it totally satisfies the sandwich urge you may have since ditching bread.

I like to order the Italian Night Club Unwich (salami, capicola, ham, provolone, lettuce, tomato, onion, mayo, olive oil & vinegar, & oregano-basil):

  • 560 calories
  • 44g fat
  • 9g carbs
  • 1g fiber
  • 33g protein

They also offer pickles as a side if you’d like something crunchy to accompany your Unwich.

Starbucks

Low Carb Options at StarbucksOrdering low carb at Starbucks used to give me a lot of anxiety. I was never sure exactly what to order.

Now that I know the basics, I’m prepared for when I find myself needing a coffee on the go.

I like to get a Grande Cold Brew + 2 tbsp of heavy whipping cream + 2 pumps of sugar-free vanilla syrup.

This low carb iced coffee comes out to:

  • 105 calories
  • 12g fat
  • 1g carbs
  • <1g protein

I like to order the heavy whipping cream on the side as they tend to overestimate and put a ton in.

Sugar-free Cinnamon Dolce syrup is also available in place of the vanilla.

Low Carb Options at Starbucks

If you’re after a food option, Starbucks tends to have Moon Cheese and a salami/cheese available for sale.

With some spare carbs in your daily budget, you can also order the Bacon & Gruyere Sous Vide Egg Bites.

These egg bites are airy and delicious. An order comes out to:

  • 310 calories
  • 22g fat
  • 9g carbs
  • 19g protein

Who knew low carb fast food could include such ingredients?

Popeyes

Low Carb Fast Food at Arby'sAt first glance, you’re probably thinking that you can’t possibly have anything low carb at Popeye’s.

Obviously, you will have to avoid the biscuits and fried chicken. However, there’s an item that will make the trip to Popeye’s totally worth it.

What I usually pick up is a 5 piece blackened tenders + a regular side of green beans.

The nutrition comes out to:

  • 335 calories
  • 5g fat
  • 10g carbs
  • 2g fiber
  • 46g protein

The tenders are fried in a blackening seasoning instead of a breading. Perfect for keeping the carbs low and the flavor up!

You can add a side of the delicious Blackened Ranch for 2 more carbs. It’s worth it.

For a full nutrition list of Popeye’s items, check out their website.

Five Guys

Low Carb Fast Food at Five GuysFive Guys is an all-time favorite of all fast food restaurants. It’s almost as if it were made for low carbers!

  • You can order a customized burger to your liking — in a lettuce wrap or without the bun.
  • You can enjoy all of the free peanuts you’d like while you wait for your order.
  • There are lots of low carb toppings

My usual order is a Bacon Cheeseburger Bowl, no bun, with extra bacon + extra cheese + mushrooms + jalapenos:

  • 818 calories
  • 66g fat
  • 1g carbs
  • 32g protein

Wanna learn how to get FREE bacon at Five Guys?

What are you favorite low carb fast food meals? Comment below!

Dominic

Dominic Geracia is a passionate cat dad and low carb enthusiast from Pittsburgh, PA. If he's not demystifying the Keto diet on Instagram, he's probably in the kitchen cooking up something delicious with his husband, Seth.

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1 Comment

  1. Chef William on September 6, 2018 at 6:55 pm

    Great list. While I knew of about half of these, this opens up a lot of new options when I am on the road, which is a lot.. I actually flew from my home in Puerto Vallarta, Mx to Allentown Pa. a week ago and wish I had this list along with me. I will update my list as I also travel to and from Wisconsin and to Houston, Tx. often. Thanks for sharing.

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