While the keto diet is restrictive by nature, there are still Keto friendly fast foods you can order in many restaurants if you plan ahead and choose wisely.

The is a restrictive diet that prioritizes calorie intake from fats and strictly limits carbohydrate intake.

It can be difficult to find food to eat while adhering to the diet, especially while dining out.

However, a number of common fast food and to-go items may actually be suitable as keto fast foods if a person factors them into their desired macronutrient ratio.

Below is a list of 10 keto fast foods available in many popular restaurants you can mostly order anywhere.

Note that not all keto diets will allow for these foods, as some may be more restrictive than others.

Be sure to check the label and nutrition content of each item to see if it will fit into a specific diet plan.

Keto Friendly Fast-food Options

Many fast-food restaurants already offer low-carb or keto-friendly versions of popular meals.

Many fast-food staples can also be made keto-friendly by making some slight changes and removing certain ingredients.

Here are some examples:

1. Burgers without bun

Burgers are a fast-food staple, though the bun and some added condiments may make them inappropriate for people on keto diets.

Many fast-food chains take this into consideration and offer a lower-carb version of their burgers without a bun.

They may wrap the ingredients in a lettuce leaf to keep the structure similar to a burger, or simply package the ingredients in a wrapper with no bun.

For example, the fast-food chain In-N-Out offers their signature burgers “protein style,” meaning they replace the bun with a lettuce wrap. Their Double-double with onion usually contains 39 grams of carbohydrates. Protein style, this same burger contains 11g total carbohydrates.

While removing the bun may take away many carbohydrates, it is also important to pay attention to added condiments on the burger.

Condiments such as ketchup or relish can contain sugar, which will increase the carbohydrates in the meal.

Full-fat mayonnaise tends to be high-fat and low-carb and can make a great alternative condiment for keto fast foods.

2. KFC grilled chicken

Many fast food restaurants offer chicken options, though sometimes the chicken found in sandwiches or other meal options comes breaded and fried. This increases the carbohydrates in the meal and may make it unsuitable for keto diets.

Opting for grilled chicken over fried chicken where possible can help cut out flour and unnecessary carbohydrates in a meal.

For example, KFC is popular for their fried chicken options, but they also offer a grilled chicken option.

Each piece of KFC grilled chicken contains 0g of carbs.

3. Nuggets

While typical chicken nuggets may contain breading or flour that is unsuitable for keto diets, some restaurants offer nuggets that can fit into a keto diet.

For example, Chick-fil-A offers grilled chicken nuggets. A 12-piece serving contains just 2g of carbs.

Keep in mind that other ingredients such as dipping sauces can contain carbohydrates and sugars themselves, so pay attention to the low-carb options each restaurant has before adding them to a meal.

4. Buffalo wings

While not a traditional choice for on-the-go eating, an order of buffalo wings may be a simple keto-friendly option in some cases.

For example, Buffalo Wild Wings offers traditional style Original Buffalo wings that contain 2g of total carbs per 6-wing serving.

5. Subway

You can find a Subway in most neighborhoods, and although it’s a sub shop, you can turn any of their sandwiches into a salad, instantly slashing the carbs. Their salad portions are larger than other fast-food places, which means you’ll fill up even though you’re ditching the bread.

What to Order

Choose a sub option, make it a salad, add cheese, focus on low-carb vegetables, and pick ditch the dressing or add some olive oil and vinegar.

Just keep in mind that some sub options are higher in carbs than others. Here are the lowest carb options with cheese, black olives, green peppers, lettuce, spinach, and pickles as the veggie options (no dressing added):

6. Nut butter packets

Single serving nut butter packets make a filling snack for many people adhering to a keto diet.

For example, Justin’s offers many nut butter options that come in simple 32-gram squeeze packs, perfect for on-the-go snacking.

Each Justin’s Classic almond butter packet contains 5g total carbs, with 3g coming from dietary fiber.

7. Burrito bowls

Tortillas from burritos are higher in carbs than other options. Many fast-food chains offer burrito bowls. These are bowls that contain the same ingredients as the burrito, without the tortilla.

Chipotle Mexican Grill is one example. The company offers a range of items made without tortillas.

Keep in mind that other ingredients in burritos, such as rice and beans, can contain higher levels of carbohydrates than are usually allowed on keto diets.

El Pollo Loco offers a version of their double protein avocado Pollo fit bowl as a salad, which contains about 9g net carbs.

Some chains may offer specific options suitable for many diets, including the keto diet.

Chipotle offers a Keto Salad Bowl that uses a base of supergreens instead of beans, rice, or a tortilla.

With the standard ingredients, the Keto Salad Bowl contains 17g of total carbohydrates. However, 10g of these are fiber, so the net carbs are much lower.

8. Bacon or sausage and eggs

Sometimes the simplest breakfast option can be the most delicious, such as bacon or sausage and eggs.

This traditional breakfast combination is available at most fast-food restaurants and contains a minimal amount of carbs.

What’s more, eggs can help keep you full and satisfied for hours (11Trusted Source, 12Trusted Source).

In one study in overweight young women, eating sausage and eggs for breakfast helped reduce appetite.

It also lowered blood sugar and insulin while reducing calorie intake at lunch, compared to a low-protein, higher-carb breakfast (13Trusted Source).

However, cured bacon and sausages are processed meat products, which have been linked to an increased risk of heart disease and cancer.

For this reason, most health professionals advise against a high intake of these foods.

9. Subway double chicken chopped salad

Subway is the most popular fast-food sandwich shop worldwide.

In recent years, the chain has been offering chopped salads that can be customized with protein and vegetables of your choice.

One of the most satisfying and nutritious options is the Double Chicken Chopped Salad with Avocado. It contains 10 grams of total carbs, 4 of which are fiber, plus a whopping 36 grams of protein.

Avocados are rich in heart-healthy monounsaturated fat and fiber. Eating them at lunch may even lead to lower calorie intake at your next meal (16Trusted Source, 17Trusted Source).

A list of Subway salads, along with complete nutrition information, can be found here.

10. McDonald’s breakfast sandwich without the bread

McDonald’s is the most popular fast-food chain in the world, with more than 36,000 restaurants worldwide as of 2018.

Though it’s best known for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also very popular.

These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage.

Each sandwich contains 29 grams of carbs. However, ordering either of these items without the muffin will reduce the carb content to 2 grams or less.

It’s also a good idea to order 2 low-carb sandwiches, as each one will only provide about 12 grams of protein.

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