Keto friendly fast food breakfast options
Being on a low-carb diet doesn't mean you can't enjoy your favorite treats. Nowadays, most restaurants and fast-food chains offer healthy meals and snacks, from grilled chicken to omelets and salads. Some even have special menus for vegans and vegetarians. As long as you know what to look for, fast food isn't really that bad. There are plenty of low-carb breakfast options that provide both flavor and nutrition. Eggs, bacon, sausages and yogurt are just a few.
SEE VIDEO BY TOPIC: What's Keto Friendly at McDonald's? 13 Different Orders + Taste Test!Content:
- Top 11 fast-food options for keto or low carb
- 14 Low Carb and Keto Fast Food Meals
- 4 low-carb breakfast items from your favorite fast-food restaurants
- 14 Fast Food & Fast Casual Chains With Delicious Keto-Friendly Options
- The Best Keto Fast Food Options for When You Need to Eat Out
- Low Carb Fast Food Breakfast Options
- How to choose the best low-carb or keto friendly fast food meals
Top 11 fast-food options for keto or low carb
While the Keto diet is effective for many people, it's certainly not the most flexible eating plan. The strict rules of high-fat, low-carb, and moderate-protein make it difficult to eat anything but your specifically prepared foods, meaning eat on the run is even harder. But life is unpredictable and your food needs to adapt along with it, right? The keto diet is a balancing act but you shouldn't need to whip out a calculator and to add up your carbs and fat to stay in ketosis. Understanding that struggle, we gathered the best keto fast food options.
Some items can be ordered as is off the menu, while others need tweaked to make them keto-friendly fast food, but either way you can walk into these restaurants and find something keto diet-compliant to eat.
Dig in! Between the tortillas, rice, beans, and salsa, keto fast food seems like an improbability at the popular late-night taco joint. But it can be done with some order customization. The breakfast items can be turned into bowls to avoid a carb-heavy tortilla, and you'll also want to remove the potatoes. Order extra meat or eggs if you're feeling hungry for more keto breakfast fast food. If you ask for the Beefy 5-Layer Burrito or the Shredded Chicken Burrito in a bowl and ditch the beans and rice respectively you can also make it keto diet fast food-compliant.
Feel free to add lettuce and load up on sour cream and cheese to up the fat content. Good news: Chick fil-A took the guesswork out of their menu by creating a keto-friendly fast food guide on their blog, The Chicken Wire. Any of their breakfast sandwiches can be served without the bun for two grams of net carbs or less. There are also five dressings or sauces that are keto-compliant and their side salad has nine grams of net carbs.
For the main event—chicken, obvi—you can order the grilled chicken or grilled chicken club sandwich sans bun or grilled nuggets, all with three grams of net carbs or less. Calculating total carbs on the keto diet is enough to make your head spin. You just click on any menu item on their website and subtract ingredients to see the calorie and macro counts in real-time. Using that tool, you can see that all the burgers with the exception of the Impossible Burger if ordered without ketchup or a bun came in around four grams of carbs.
You can also order a side salad "as is" off the menu for just three grams of carbs. For a keto fast food breakfast, your best bet is a croissan'wich ironically, minus the croissant for about two grams of carbs. And with all the carbs you're saving, you might even be able to sneak in keto ice cream or another sweet treat at the end of that day. The best keto fast food lunch option at Jimmy John's is the Unwich.
It kicks bread to the curb in favor of wrapping the sandwiches in lettuce. Another option is the order one of the 'slims', which are smaller sandwiches with just meat and cheese, and according to the keto reference site, Hip2Keto , each clock in under five grams of carbs. For the 8-inch subs, your best bets are the Pepe, Big John, or Turkey Tom, as all are less than 5 net carbs. Looking for plant-based? The vegetarian lettuce wraps nets only six grams of carbs. And when in doubt on condiments, order mayonnaise because it has a high fat content.
Trying the keto diet tests your meal prep stamina. For an easy keto fast food lunch, try Arby's. The thinly sliced turkey and roast beef are delicious even without a bun. Just be careful of sneaky carb sources like sweet bacon or condiments.
To really up the fat quotient, opt for the limited-time garlic butter steak sandwich sans bun which has pepper bacon, a filet, and roasted garlic butter With their own ordering lingo and heard of loyal fans, this west coast based brand has taken over the fast food burger industry.
Their not-so-secret menu has one of the best keto fast food hacks: ordering something "protein style". Protein style wraps any burger or sandwich in lettuce instead of a bun. Just be sure to also ask for it without the sauce and swap in mayo, if desired. Chipotle, FTW! The chain has a new lifestyle menu with pre-developed recipes that fit different diets including Whole30, Keto, Paleo, and vegetarian or vegan.
There are two fast food keto options at Chipotle—choose steak or chicken with greens, tomatillo-red chili salsa, cheese, and guacamole.
And yes, guac is still extra, but avocado is a great way to get in even more healthy fats. Little known ordering hack, whether you're trying to eat keto fast food or want to limit your extra carbs, you can order any sandwich at Wendy's to be served without the bun or in a lettuce wrap. Ask for sauces on the side—mayo or ranch is acceptable on the keto diet but ketchup and most other dipping sauces are high in sugar.
You can also opt for the half-size of the Southwest avocado chicken salad and still have the dressing for just 10 grams of carbs. Plus, the asiago ranch grilled chicken club in a lettuce wrap instead of a bun is only three grams of total carbs. Related: 25 Healthy Grab-and-Go Lunches. By Shannon Bauer January 22, Save FB Tweet ellipsis More.
From sandwiches to tacos to burgers, here are the best keto fast food options from your favorite drive-thrus. Start Slideshow.
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14 Low Carb and Keto Fast Food Meals
Starting the day hungry is never a good idea. With these easy, keto-approved breakfasts, you'll be full all morning, and can keep your carbs in check at the same time. For more keto recipes, check out our favorite keto chicken recipes, keto fat bombs, or our Keto for Carb Lovers cookbook.
The good news is that there are some keto options at some of these fast food places. Stay away from the fries! As for any other part of the day, I recommend that you stick with grilled chicken. Grilled chicken is going to always be the best option. Ketchup is filled with extra sugars that are going to throw off your ketosis.
4 low-carb breakfast items from your favorite fast-food restaurants
Without the rice and beans, Moe's southwest bowls are totally a-okay for keto. It comes with shredded cheese, pico de gallo, and your choice of carnitas, steak, chicken, or ground beef. Look past the bun—sorry, you can't have it. But the bacon, cheese, veggies, and grilled chicken on the Grilled Chicken Club Sandwich are totally fair game. You unfortunately can't feast on the original crispy chicken or the famous biscuits, but you CAN order the blackened chicken strips that are so well seasoned, you won't even miss your old order. Want serious results on the keto diet, but can't imagine a world without bread?! Our new cookbook, filled with more than recipes, is for YOU! You don't have to make any swaps to Subway 's Rotisserie-Style Chicken Salad; everything on it is Keto-approved: spinach and iceberg lettuce, tomatoes, peppers, onions, cucumbers, and olives. Skip the balsamic — it's a sneaky source of carbs — and opt for plain olive oil.
14 Fast Food & Fast Casual Chains With Delicious Keto-Friendly Options
Perhaps the stress of day-to-day life has conflicted with your astute meal-planning habits. Luckily, many adaptable fast food menus provide keto-friendly options that are quick, easy, and low-carb. Oh, and delicious. When done correctly, a keto diet can have surprising health benefits
If you stick to these simple guidelines you will have no problem staying on a keto diet while ordering fast food in the morning. You can keep the carbs low, but there are other reasons to avoid fast food as you are probably aware. That said, there are some times where you are in a bind and your only option is fast food. First off, you can order sides of eggs and sausage at just about any fast food restaurant that servers breakfast.
The Best Keto Fast Food Options for When You Need to Eat Out
And fortunately, that includes crave-able comfort foods like meat, cheese and avocado. When this happens, ketones are created from fat since there are no carbs or sugar present to supply and used for fuel at a much higher rate, resulting in rapid weight loss along with spikes in energy, according to adherents of the keto diet. To break it down a bit further, the average keto dieter looks to keep their carb intake between 15 and 20 grams per day or less , depending on body type.
Fast-food and fast-casual restaurants build their businesses — and their menus — around carb-loaded burgers, fries, sandwiches and burrito bowls. Along with no-bun burgers and sandwiches, most of these restaurants offer salads that can be good low-carb options, with modifications. Ranch, blue cheese and Italian tend to be lower carb than thousand island or fruit-flavored vinaigrettes. Skip the croutons, too. Instead, consider keeping dressings, Greek or Italian seasoning blends, lemon juice, and avocado oil on hand to enhance your salad.
Low Carb Fast Food Breakfast Options
Sticking to nutrition goals is often hard when you don't have much time in the morning. But with more people trying different diet plans — from the high-fat ketogenic diet to the nutrient-dense Whole30 — fast-food chains are taking note that consumers want more breakfast foods low in carbs. Some are offering totally new items, while others are sharing meal hacks and swap options for diners. If you're trying to cut carbs, it's important to understand what truly qualifies as a low-carb meal. For most people, that equates to about calories of carbs, or about two slices of bread.
Get my top 10 low carb fast food breakfast recommendations and then read my 5 quick tips for ordering low carb breakfast at any fast food chain. Learn how to order a low carb fast food breakfast at the top fast food chains in the United States. Fits in pockets, purses, and glove compartments.
How to choose the best low-carb or keto friendly fast food meals
While the Keto diet is effective for many people, it's certainly not the most flexible eating plan. The strict rules of high-fat, low-carb, and moderate-protein make it difficult to eat anything but your specifically prepared foods, meaning eat on the run is even harder. But life is unpredictable and your food needs to adapt along with it, right? The keto diet is a balancing act but you shouldn't need to whip out a calculator and to add up your carbs and fat to stay in ketosis.
Surprisingly, these places have meals that can easily fit into a keto diet menu , with a few modifications and substitutions — and a whole lot of planning. On the keto diet, your body enters a state of ketosis , in which you begin burning fat for fuel rather than carbohydrates. Regardless, everyone, and especially beginners on keto , should have medical supervision, says Wagner. Last, remember that even on a keto diet, where fat reigns, a fast-food meal is not going to be the healthiest option.