Finding the best low-carb fast food options can be challenging, especially when most menus are filled with high-carb choices. However, if you’re on a keto diet, you can still enjoy fast food by making smart choices.
With more restaurants recognizing the demand for low-carb fast food options, it’s easier than ever to order keto-friendly fast food that helps you stay in ketosis. Whether you’re grabbing a quick breakfast, lunch, or dinner, there are plenty of low-carb meals on the go that won’t throw you off track.
In this comprehensive guide, we’ll break down the best keto fast food options at popular restaurants, how to modify your order, and proven tips to help you make the right choices. If you want to enjoy a meal without worrying about carbs, read on to learn exactly what to eat at fast food restaurants on a keto diet.
How to Eat Keto at Fast Food Restaurants
Eating keto while dining out doesn’t have to be complicated. Many popular fast food chains offer customizable meals that align with your low-carb goals. However, it’s essential to know what to look for and what to avoid when ordering.
Key Rules for Ordering Low-Carb Fast Food
✅ Focus on protein and healthy fats – Stick to beef, chicken, fish, eggs, and cheese.
✅ Avoid high-carb ingredients – Stay away from buns, fries, breaded items, and sugary sauces.
✅ Customize your order – Ask for no bun, no ketchup, or extra cheese.
✅ Choose grilled over fried – Opt for grilled chicken or beef patties instead of breaded versions.
✅ Watch for hidden carbs – Dressings, sauces, and even some meats contain added sugars.
What to Avoid at Fast Food Restaurants
❌ Buns, wraps, and tortillas
❌ French fries, onion rings, and chips
❌ Breaded chicken and fried seafood
❌ Sugary drinks like soda, sweet tea, and milkshakes
❌ High-carb sauces like ketchup, barbecue sauce, and honey mustard
By understanding these guidelines, you’ll have no trouble finding best low-carb fast food options that keep you on track and fit within your keto diet.
Best Low-Carb Fast Food Meals to Order
To make things easier, we’ve compiled a list of the best low-carb fast food meals you can order at popular restaurants. Whether you’re looking for a quick breakfast, a satisfying burger, or a healthy side dish, these options will keep you in ketosis.
Keto Breakfast Fast Food Options
Breakfast is one of the easiest meals to modify for keto. Many fast food chains offer eggs, bacon, and cheese-based options, which are naturally low-carb.
🥑 Scrambled eggs with cheese and bacon – Order without toast or hash browns.
🍳 Omelets with meats and veggies – Opt for bacon, sausage, ham, and low-carb vegetables like spinach or mushrooms.
☕ Black coffee or unsweetened tea – Stay away from flavored creamers and sugary syrups.
🥓 Sausage and egg sandwich (no bun) – Most breakfast sandwiches can be ordered without the bun.
Keto Burger and Sandwich Options
If you’re craving a burger, you don’t have to give it up—just ditch the bun and watch out for high-carb toppings.
🍔 Bunless cheeseburger – Ask for no bun, no ketchup, and add extra cheese.
🥓 Lettuce-wrapped burger with avocado and bacon – Adds healthy fats and keeps it low-carb.
🍗 Grilled chicken sandwich (without the bun) – A lean protein option with less fat.
🧀 Double cheeseburger (no bun, no ketchup, extra cheese) – A high-fat, high-protein meal for keto.
Low-Carb Fast Food Sides & Drinks
Many fast food places offer side salads and keto-friendly drink options.
🥗 Side salad with olive oil dressing – Choose Caesar, ranch, or oil-based dressings.
🧀 Cheese sticks (if available) – Some places offer cheddar or mozzarella sticks that are low-carb.
🚰 Unsweetened iced tea, water, or black coffee – Say no to soda and fruit juices.
With these options, you can enjoy a satisfying meal without worrying about breaking ketosis.
Tips for Staying Keto When Eating Fast Food
Eating low-carb at fast food restaurants takes a little planning and awareness. Here are some tips to help you stay on track.
1. Check the Nutrition Facts
Many fast food restaurants provide nutrition calculators online, making it easy to check carb counts before ordering.
2. Customize Your Order
Don’t be afraid to ask for modifications! Request:
🔹 No bun, no bread, no wrap
🔹 No sugary sauces (ketchup, barbecue, honey mustard)
🔹 Extra cheese, bacon, or avocado for added fats
3. Watch Out for Hidden Carbs
Carbs sneak into fast food meals in unexpected places:
🚫 Breaded meats (fried chicken, nuggets, crispy fish)
🚫 Sweetened dressings (honey mustard, balsamic vinaigrette, BBQ sauce)
🚫 Flavored coffee drinks with syrups and creamers
4. Plan Ahead When Traveling
If you travel often, keep low-carb snacks like nuts, cheese, and beef jerky in your car or bag. This reduces the temptation to buy high-carb fast food.
Final Thoughts on Keto-Friendly Fast Food
You don’t have to give up fast food to stay keto—you just need to know how to order the right way. By choosing protein-rich, high-fat meals and avoiding high-carb ingredients, you can enjoy delicious low-carb meals on the go without guilt.
Key Takeaways:
✅ Opt for bunless burgers, grilled meats, and eggs
✅ Avoid fries, sugary drinks, and breaded items
✅ Drink water, unsweetened tea, or black coffee
✅ Check nutrition labels and plan ahead
Eating keto doesn’t have to be restrictive—with the right choices, you can still enjoy the the best low-carb fast food options and stay on track with your diet.
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FAQ
Yes! Many fast food restaurants offer keto-friendly options. You just need to avoid high-carb ingredients like buns, fries, and sugary sauces while focusing on protein and healthy fats.
Good choices include: scrambled eggs with cheese and bacon, omelets with meats and low-carb veggies, and sausage and egg sandwiches without the bun.
Ask for a bunless burger with no ketchup or sugary sauces. You can also add cheese, bacon, and avocado for extra healthy fats.
Stick to: side salads with oil-based dressings, cheese sticks (if available), and drinks like water, unsweetened iced tea, or black coffee
Watch out for: breaded meats, sweetened dressings, flavored coffee drinks, and sauces like BBQ or honey mustard. Always check nutrition facts when possible.
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