keto fast food burger

The Ultimate Keto Fast Food Guide

The average American eats out between four and five times a week onAlthough you may not be the average American reading this, there may still come a time where you don’t have time to prepare your meal, so you decide to hit the drive-through line instead. It can seem daunting to order keto fast food, but it’s simple when you know what to look for. I like to stick to these three guidelines when I’m out to eat:

  • Look for options that would be higher in fat than protein. For example, go for a beef burger instead of chicken breast.
  • Skip the sauce, or order it on the side. Most restaurants stuff their sauces full of sugar and vegetable oils (the bad kind of fat).
  • Don't overthink it. If you're like me, you go out to eat because it's convenient. Don't stress yourself out over trying to make everything on the menu keto friendly. An option just about anywhere is to order a burger without the bun, and a salad instead of fries.

If you’re still apprehensive about what to order, keep reading! In this guide, I’ve provided keto friendly fast food orders for nearly every quick service chain in the US (including Tim Hortons – you’re welcome Canada). The macros for each item are listed according to the nutrition facts found on their website. Eating out shouldn’t be stressful, so I’m helping you take the guesswork out of your ordering.

This guide is specific to quick-service style restaurants. This means you go up to a counter to order, instead of being waited on. However, a lot of the same principles apply to sitdown restaurants as well!

The biggest challenge when ordering is not finding low-carb options. Instead, it’s finding menu items higher in fat than protein. Nearly all of the sample orders I have provided have a higher fat to protein ratio. In my experience, this has helped me stay full and feel more satisfied after eating a meal.

Alternatives to Fast Food

Prepared Meals

One of the primary reasons that I eat out is convenience. Another is a lack of preparation and planning. If your goal is to start eating out less, a quick solution is to have pre-packaged keto foods ready to go. This can be snack foods, pre-made meals, or other quick and easy foods.

A lot of meal delivery services like Kettlebell Kitchen are offering keto friendly meals now. Using this link will get you $25 off your first order of $50 or more!

Green Chef is another great option if you enjoy cooking, but don’t like going grocery shopping, or just don’t know what to cook. They deliver high-quality ingredients that are pre-measured and prepped to cook. All you have to do is follow the simple instructions. This would be a fun thing to do with a group of friends one evening as an alternative to ordering Chinese takeout.

Snacks

It’s important to always be prepared, especially if you’re trying to avoid eating out. Grab and go snacks that don’t need to be refrigerated can be a lifesaver when you’re tempted to pull up to a drive-thru. Companies like Keto Delivered offer a variety of keto snacks in a monthly box. If you love convenience, Sated is a great brand that provides complete meal replacement shakes in several delicious flavors.

If your main struggle is deciding what to cook at home, check out my keto grocery list for easy low carb meal ideas.

keto fast food burger
Eating out keto is delicious and easy!

How to Eat Out

Even if you’re trying to limit your time in the drive-thru, it’s great to have options, instead of feeling restricted and stressed out looking at the menu. There are keto fast food options at nearly every restaurant. Most often, you will only have to make minor adjustments to your order. Sometimes the restaurant might even offer low-carb options on their menu!

American

Finding keto friendly fast food at an American style restaurant is a cakewalk. You can just order any burger off the menu and remove the bun. Watch out for sugary sauces, like ketchup, BBQ sauce, or a ‘signature’ sauce. If it tastes sweet, it’s probably a good idea to skip. If you want the combo, ask for a salad instead of fries.

Asian

With any type of takeout Asian food, you’re most likely going to be faced with a lot of sauces, breading, and grains. In my opinion, eating keto at these types of restaurants is tough, especially if they have a limited menu. When I’m ordering, I will ask if they have any options on the menu without sauce, like steamed chicken or beef. Instead of rice or noodles as a base or side, I’ll opt for steamed veggies. You’re able to cut out a lot of hidden carbs from the sauces this way.

Another tricky issue is that most likely, your meal will be very high in protein, and very low in fat. There’s not a great workaround unless you bring your own fat source. If you’re taking this home to eat – no worries! Just pull out your Primal Kitchen mayo and put a healthy serving in your meal.

Bakeries or Donut Shops

It’s a reality that some places may not have a keto friendly fast food option. You are most likely to run into that situation at a donut shop or bakery. By their nature, bakeries sell carb filled muffins, bread, and other pastries. The most keto friendly option would be to stick to black coffee or nothing at all. However, if the restaurant also offers some type of breakfast sandwich, you’re in luck! Similarly to ordering a bunless burger, you can ask for the breakfast sandwich without the bagel, croissant, or whatever type of bread they’re using. In my experience, breakfast sandwiches are usually filled with some type of meat like sausage or bacon, and eggs and cheese. In other words: keto deliciousness.

Mexican

I’m not talking about traditional Mexican food. I’m thinking of Chipotle, Taco Bell or Qdoba. In this type of restaurant, I will usually order a taco salad. Alternatively, I might order a few burritos and just eat the fillings. In either scenario, I make sure to skip the beans and the rice.

Pizza Place

The most daunting restaurant for keto-ers. Pizza, breadsticks, pasta, and nothing else. What do you do? A lot of pizza places also offer wings on their menu. This is an easy alternative, but make sure you get traditional, instead of breaded boneless wings. Opt for a sauce that’s lower in sugar, like parmesan garlic or mild, instead of honey BBQ.

Unfortunately, not all pizza places serve wings. However, there are still at least two alternatives. You could order your favorite pizza covered in the most delicious toppings, and then scrape the toppings off and leave the crust. Alternatively, ask the pizza place if they will make your pizza without the crust. I’ve seen it done, so don’t let them tell you it’s not possible! Usually, they will put the toppings on a piece of aluminum foil, and stick it in their oven to melt it all together. I think this is the best, and most delicious, option. Also, you don’t feel like a bird picking the toppings off the crust, and you can still enjoy the pizza flavors you were craving.

If you’re just ordering pizza delivery, I would recommend instead heading picking up a Real Good Foods pizza. They have both chicken and cauliflower crust pizzas. You can find their products in Walmarts across the US, or online.

Sandwich Shop

A lot of sandwich shops now give you the option to order your sandwich in a lettuce wrap, or on a salad instead of bread. If they don’t have salads or lettuce wraps as an option, consider asking them to put your toppings in a bowl instead of on bread. It may sound weird, but I promise, weirder things have been done. Worst case scenario, you can just order a regular sandwich, eat the fillings, and feed your bread to the chickens. At least, that’s what I’d do.

Sushi

When I think of sushi, I picture nothing but rice. However, that’s not the only option! Sashimi is a great low carb option. For some added fat, ask for avocado on the side. Alternatively, a lot of sushi spots will make your roll without rice. Some even have cauliflower rice now!

Wings

Wings on their own are virtually zero carbs. The sauces and breading are what add up quickly. To keep it simple, stick to traditional wings with the bone in (pro tip: order all flats). For sauces, I prefer parmesan garlic, but if you like spice, feel free to order the hotter sauces. Dry rubs are also great. I especially love lemon pepper! Most wing places sell their sauces separately, so you can always check the ingredients and nutrition labels on the bottles to get an idea of how much sugar is in a sauce.

keto fast food wings
Wings are one of my favorite go-to keto options at restaurants

Keto Fast Food Menu Items

Using online menus and provided nutrition facts, I’ve listed at least one keto fast food order for nearly every fast food chain in the US that I could think of. Please let me know if I’ve missed one, and I’ll make sure to add it to the list.

Arby's

Order anything without the bun for a keto friendly option. Red ranch sauce has 5g carbs, so that will be the source of most of your carbs if you choose to have it. You can also build your own meal and see the nutrition facts here.

What to Order

Fire roasted Philly roast beef with no bun.

Macros

Calories: 430

Fat: 34

Carbs: 5

Protein: 27

keto fast food arbys

Burger King

Order anything without the bun for a keto friendly option. You can also build your own meal and see the nutrition facts here.

What to Order

Bacon and cheese WHOPPER sandwich with no bun

Macros

Calories: 540

Fat: 46

Carbs: 4

Protein: 28

keto fast food burger king

Carl's Jr/Hardee's

They offer lettuce wrapped burgers! Skip the ketchup to go even lower on the carbs. Their nutrition calculator is available here.

What to Order

1/2lb lettuce wrapped thickburger

Macros

Calories: 620

Fat: 55

Carbs: 7

Protein: 39

keto fast food carls jr

Chick-Fil-A

Nearly all of their items are chicken based. As a result, it’s hard to find high fat options. You can always add ranch dressing for an extra 14g of fat, and only 1g carb.

What to Order

Grilled chicken club sandwich, no bun.

Macros

Calories: 308

Fat: 16

Carbs: 3

Protein: 38

keto fast food chick fil a

Chipotle

Chipotle is so customizable, there are so many keto options. I’ve included my order as an example below, but you can calculate the nutrition for your favorite Chipotle order with their nutrition calculator.

What to Order

Carnitas bowl, no rice, no beans, lettuce, cheese, sour cream, and queso.

Macros

Calories: 555

Fat: 37

Carbs: 8

Protein: 37

keto fast food chipotle

Dairy Queen

Although ice cream can be high fat, it’s also super high in sugar (duh). So skip the ‘sweet treats’ and go for the ‘cool eats’.

What to Order

Bacon cheese Grillburger with no bun.

Macros

Calories: 490

Fat: 36

Carbs: 7

Protein: 34

keto fast food dairy queen

Dominos

If you use their nutrition calculator, be aware that their serving size for sandwiches is only HALF of the sandwich! The serving size for wings is 4, and even the plain ones still have 7g of carbs. Dang.

What to Order

Option 1: Chicken bacon ranch sandwich, no bread.

Option 2: Mild wings

Macros

Sandwich:

Calories: 511

Fat: 40

Carbs: 3

Protein: 35

Wings:

Calories: 400

Fat: 26

Carbs: 16

Protein: 26

keto fast food dominos

Dunkin' Donuts

Unfortunately, most of their drinks will be off limits, unless you order plain coffee. If you’re going for food, stick to the breakfast sandwiches, and you’re good to go.

What to Order

Food: Sausage egg and cheese without bread

Drink: Americano, espresso or cold brew

Macros

Calories: 370

Fat: 33

Carbs: 3

Protein: 16

keto fast food dunkin

Five Guys

Five Guys is one of my favorite fast food restaurants. It’s incredibly easy to order keto here, because you can customize everything! Here I’ve just listed my personal order, but feel free to add the toppings you enjoy, just skip most of the sauces to avoid extra carbs.

What to Order

Little bacon cheeseburger, no bun. Toppings: mayo, lettuce,  pickle, tomato.

Macros

Calories: 578

Fat: 43

Carbs: 5

Protein: 26

keto fast food five guys

In-N-Out

In-N-Out has a keto option right on the menu! Well… it’s not on their menu in the restaurant, but it’s on their ‘secret’ menu, which isn’t really very secret, because it’s listed on their website. If you order a burger ‘protein style’, you’ll get it in a lettuce wrap instead of a bun!

What to Order

Double double protein style

Macros

Calories: 520

Fat: 39

Carbs: 11

Protein: 33

keto fast food in n out

Jack in the Box

I haven’t listed many salad options yet, which might sound like a typical keto order at a restaurant. But usually, salads from fast food restaurants have tons of hidden carbs, or they’re so low in fat that they wouldn’t fill you up! Jack in the Box has a good salad option though, so check it out if you like your veggies!

What to Order

Option 1: Chicken club salad with ranch dressing and no croutons

Option 2: All-American ribeye burger with no bun

Macros

Salad

Calories: 618

Fat: 45

Carbs: 15

Protein: 40

Burger

Calories: 480

Fat: 39

Carbs: 4

Protein: 28

keto fast food jack in the box

Jimmy Johns

Jimmy Johns has the delicious keto friendly option called the ‘unwich’. It’s just one of their regular subs in a lettuce wrap. Unfortunately, most of their sandwiches (except for the one I’ve listed blow) are pretty low in fat, so you can add mayo for some extra fat, but I’d skip this if you’re trying to avoid vegetable oils.

What to Order

Ultimate big Italian (#9) as an unwich

Macros

Calories: 560

Fat: 44

Carbs: 9

Protein: 33

keto fast food jimmy johns

KFC

Chicken! America’s favorite food! Going for a chicken thigh will be your best bet, as it’ll have more fat than a breast. Overall, it’ll be hard to have a high fat meal here. Also, I’ve been into a KFC when they don’t have any of their grilled recipe prepared, so you may just have to pick off the breading from their original chicken. They have a nutritional calculator online as well.

What to Order

2 grilled chicken thighs with a side of green beans and a house salad

Macros

Calories: 340

Fat: 18

Carbs: 7

Protein: 36

keto fast food kfc

Little Caesars

My favorite part about pizza places is usually their wings. Mostly because they’re keto friendly, but also because they’re usually delicious!

What to Order

Wings!  Go plain oven roasted, or pick one of their keto friendly sauces like buffalo or garlic parmesan.

Macros

Garlic Parmesan

Calories: 660

Fat: 49

Carbs: 7

Protein: 49

keto fast food little caesars

McDonald's

Order any burger without the bun, and you’re good to go! They have a nutritional calculator online if you’d like to explore your options.

What to Order

Bacon smokehouse burger with no bun and no onion strings

Macros

Calories: 480

Fat: 33

Carbs: 9

Protein: 37

keto fast food mcdonalds

Panda Express

I’ll admit, this is probably the most difficult restaurant to order keto friendly foods. They have limited options, which are pre-made and usually breaded and covered in sauces. Also, all of their dishes have minimal fat content. I’d suggest avoid this restaurant if at all possible.

What to Order

Grilled teriyaki chicken and the mushroom chicken

Macros

Calories: 520

Fat: 6.5

Carbs: 19

Protein: 48

keto fast food panda express

Panera

I haven’t included many salads in this guide, because the carbs and protein are usually higher than desired, and the fat is typically pretty low. However, Panera has a great greek salad that is a great keto option! It’s pretty low in protein, so feel free to order it with chicken if you’d like.

What to Order

Greek salad

Macros

Calories: 390

Fat: 36

Carbs: 11

Protein: 6

keto fast food panera

Papa Johns

Unfortunately, Papa Johns doesn’t have wings like most pizza places. My suggestion is to either pick the toppings off of a pizza, or ask if they will prepare the pizza without a crust.

What to Order

Pepperoni, sausage, and six cheese pizza, no crust (macros are listed for a single slice)

Macros

Calories: 159

Fat: 13

Carbs: 3

Protein: 8

keto fast food papa johns

Pie Five

Don’t get too excited about their cauliflower crust, it has 48g of carbs in just 6 slices! Instead, stick to their wings or a salad.

What to Order

Option 1: Garlic parmesan wings

Option 2: Build your own Cobb salad! Sample: Spinach, ranch, chicken, bacon, feta, kalamata olives, and a parmesan crisp

Macros

Wings

Calories: 322

Fat: 26

Carbs: 5.5

Protein: 17

Cobb Salad

Calories: 612

Fat: 44

Carbs: 14

Protein: 44

keto fast food pie five

Pizza Hut

You could go for a pizza and just eat the toppings. Or, you could order their delicious wings! They have a nutrition calculator also.

What to Order

Option 1: Traditional bone in parmesan garlic wings

Option 2: Traditional bone in lemon pepper wings

Macros are listed for a single wing

Macros

Parmesan Garlic Wing

Calories: 140

Fat: 11

Carbs: 1

Protein: 10

Lemon Pepper Wing

Calories: 80

Fat: 4.5

Carbs: 1

Protein: 9

keto fast food pizza hut

Popeyes

Popeyes has primarily chicken options, so they’ll usually be higher in protein than fat. However, you can get a dipping sauces to bump up the fat content. Just avoid the ones with higher carbs, like bayou buffalo (16g carb) and sweet heat (19g carb)

What to Order

5pc blackened chicken tenders with green beans and blackened ranch dipping sauce

Macros

Calories: 456

Fat: 22

Carbs: 12

Protein: 147

keto fast food popeyes

Sonic

The food is pretty easy to order keto. The drinks… not so much. If you’re really craving a limeade, they have ‘diet’ options that are low carb. However, I’d steer clear of these to avoid the artificial sweeteners.

What to Order

Bacon cheeseburger, no bun

Macros

Calories: 524

Fat: 44

Carbs: 7

Protein: 25

keto fast food sonic

Starbucks

We’re talking about food, here, so I’m not going to dive into all of the keto drinks you can order at Starbucks. However, as a quick rule of thumb, stick to plain coffee, espresso, or tea with no sweetener. Pro tip: Starbucks often has Moon Cheese, or meat and cheese platters that you can pick up as a great keto snack.

What to Order

Chicken and double smoked bacon sandwich with no bread

Macros

Calories: 220

Fat: 15

Carbs: 3

Protein: 15

keto fast food starbucks

Subway

The great part about Subway is that you get to customize your order! I’ve included my order below, but feel free to modify based on your preferences.

What to Order

Option 1: Steak and cheese salad with bacon and avocado and olive oil

Option 2: Chicken bacon ranch salad

Macros

Steak and Cheese Salad

Calories: 440

Fat: 29

Carbs: 19

Protein: 27

Chicken Bacon Ranch Salad

Calories: 540

Fat: 40

Carbs: 15

Protein: 32

keto fast food subway

Taco Bell

The menu at Taco Bell has expanded quite a bit since before I started keto. They now have a Power Menu that has a good low carb option. If this isn’t offered on their menu at your location, you can opt for a burrito and just eat the fillings!

What to Order

Option 1: Power menu bowl with steak and no rice and no beans

Option 2: Chipotle chicken loaded  griller with no tortilla (I’d order more than one, but the macros are listed for a single griller)

Macros

Power Bowl

Calories: 290

Fat: 21

Carbs: 12

Protein: 15

Loaded Griller

Calories: 140

Fat: 11

Carbs: 2

Protein: 9

keto fast food taco bell

Taco Johns

Similar to Taco Bell, you can order almost any burrito without the beans or rice and eat just the fillings. Alternatively, they have a taco salad that’s basically the same thing.

What to Order

Beef taco salad, no shell

Macros

Calories: 376

Fat: 33

Carbs: 4

Protein: 18

keto fast food taco johns

Tim Hortons

This is only available in Canada, but it’s similar to a Dunkin’ Donuts from my experience.

What to Order

Aged cheddar biscuit breakfast sandwich with no bread

Macros

Calories: 317

Fat: 26

Carbs: 4

Protein: 13

keto fast food tim hortons

Wendy's

Wendy’s is one of my favorite affordable keto friendly fast food restaurants. I especially love their Baconator!

What to Order

Son of a Baconator with no bread

Macros

Calories: 450

Fat: 37

Carbs: 4

Protein: 29

keto fast food wendys

Whataburger

Same story, different fast food chain. Go for a bunless burger and you’re golden!

What to Order

Avocado bacon burger with no bun

Macros

Calories: 490

Fat: 35

Carbs: 11

Protein: 29

keto fast food whataburger

Which Wich

Any of their sandwiches can be ordered as a lettuce wrap, which is awesome!

What to Order

Ultimate BLT as a Lettucewich

Macros

Calories: 580

Fat: 54

Carbs: 8

Protein: 43

keto fast food which which

Wingstop

I love wings!

What to Order

Plain wings, or opt for one of their keto friendly sauces: cajun, original hot, mild, garlic parmesan, lemon pepper, or Louisiana rub

Macros are the same for nearly all of the flavors, so I’ve included the macros for the mild wings

Macros

Two Mild Wings

Calories: 142

Fat: 13

Carbs: 1

Protein: 15

keto fast food wing stop

Zaxby's

Most of their menu items are chicken based, so most options will be pretty high in protein. There’s an ‘off-menu’ option that is more moderate in protein, but that may not be available at all locations.

What to Order

Option 1: Cajun club sandwich with no bun

Option 2: BLT sandwich (off menu) with no bun

Macros

Cajun Club Sandwich

Calories: 410

Fat: 23

Carbs: 5

Protein: 42

BLT Sandwich

Calories: 410

Fat: 35

Carbs: 3

Protein: 23

keto fast food zaxbys

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