Eating keto fast food doesn’t have to derail your low carb diet. Whether you’re traveling, short on time, or simply craving fast food while following a ketogenic diet, most fast food restaurants have keto friendly options if you know exactly what to order without the bun.
This comprehensive guide covers every major fast food chain with specific keto options, menu modifications, and exact net carbs counts. We’ve researched every fast food restaurant to find the best low carb options so you can stay in ketosis even when eating fast food.
Look, we can’t meal prep every single day. Sometimes you’re stuck at a drive-thru wondering what won’t kick you out of ketosis. I’ve been there. A lot. Here’s my survival guide.
Save this keto fast food guide to your phone – you’ll use it every time you need keto friendly fast food options on the go!
📥 FREE DOWNLOAD: Get our 7-Day Keto Meal Plan + Shopping List
📋 Table of Contents
- Understanding Keto Fast Food
- McDonald’s Keto Options
- Wendy’s Keto Options
- Burger King Keto Options
- Five Guys Keto Options
- Chick-fil-A Keto Options
- In-N-Out Burger Keto Options
- Carl’s Jr Keto Options
- Chipotle Keto Options
- Taco Bell Keto Options
- El Pollo Loco Keto Options
- Panera Bread Keto Options
- Buffalo Wild Wings Keto Options
- Subway & Sandwich Shops
- Starbucks Keto Options
- Keto Breakfast Menu Options
- Essential Keto Fast Food Tips
- Frequently Asked Questions
Understanding Keto Fast Food Options
Following a keto diet doesn’t mean you can never eat fast food again. In fact, most fast food restaurants now offer plenty of keto friendly options for keto dieters who know how to order. The key to eating keto at fast food restaurants is understanding which items are naturally low carb and which modifications to request.
When you follow a ketogenic diet, your goal is to keep net carbs low – typically under 20-50 grams of carbs per day. Fast food can fit into this if you make smart choices. The main culprits that add carbs to fast food are buns, breading, french fries, sweet sauces, and sugary drinks.
What Makes Fast Food Keto Friendly?
Keto friendly fast food typically includes:
- Bunless burgers – Order any burger without the bun for a low carb option
- Lettuce wrapped burgers – Many burger chains offer lettuce wraps as a substitute
- Grilled chicken – Choose grilled over fried to avoid breading
- Salads – Garden salad, caesar salad, or chopped salad with low carb dressings
- Burrito bowls – Skip the rice and beans, load up on protein and guacamole
- Breakfast items – Eggs, bacon, sausage without the bread
Net Carbs in Common Fast Food Items
Understanding net carbs helps you make better choices at fast food restaurants. Here’s what typical items contain:
| Item | With Bun | Without the Bun |
|---|---|---|
| Cheeseburger | 35-45g net carbs | 2-4g net carbs |
| Grilled Chicken Sandwich | 40-50g net carbs | 1-3g net carbs |
| Breakfast Sandwich | 30-40g net carbs | 2-5g net carbs |
McDonald’s Keto Options
McDonald’s offers several keto friendly options when you order without the bun. Their bunless burgers and breakfast items make it easy to eat keto at this popular fast food chain.
🍔 Best Keto Orders at McDonald’s:
| Item | Modification | Net Carbs |
|---|---|---|
| Quarter Pounder with Cheese | No bun, no ketchup | 3g |
| McDouble | Without the bun, no ketchup | 2g |
| Big Mac (bunless) | No bun, light sauce | 5g |
| Egg McMuffin | No English muffin | 2g |
| Bacon, Egg & Cheese | No biscuit/muffin | 2g |
| Side Salad | With ranch dressing | 4g |
| Sausage Patties (2) | Order alone | 2g |
| Scrambled Eggs | Plain | 1g |
❌ Avoid These at McDonald’s:
- All buns, biscuits, and bread
- French fries and hash browns (high in carbs and vegetable oils)
- Sweet sauces (ketchup, BBQ, sweet & sour)
- Regular soft drinks – choose unsweetened iced tea or water
- McFlurries and desserts
Wendy’s Keto Options
Wendy’s is one of the best fast food chains for keto dieters – they’ll gladly make any burger as a lettuce wrapped burger!
🍔 Best Keto Orders at Wendy’s:
| Item | Modification | Net Carbs |
|---|---|---|
| Baconator | Lettuce wrap, no ketchup | 3g |
| Dave’s Double | Lettuce wrap, no ketchup | 2g |
| Grilled Chicken Sandwich | Without the bun | 1g |
| Southwest Avocado Chicken Salad | No tortilla strips | 9g |
| Caesar Salad | No croutons | 4g |
💡 Pro Tip: Ask for a “lettuce wrap” – Wendy’s staff knows exactly what this means and will wrap your bunless burger in crisp lettuce leaves for a satisfying meal.
Burger King Keto Options
Burger King is another great fast food restaurant for eating keto. They’ll happily serve any Whopper or burger without the bun, making it easy to keep your net carbs low.
🍔 Best Keto Orders at Burger King:
| Item | Modification | Net Carbs |
|---|---|---|
| Whopper | No bun, no ketchup | 3g |
| Double Whopper with Cheese | Without the bun | 4g |
| Bacon King | Bunless | 3g |
| Grilled Chicken Sandwich | No bun | 2g |
| Garden Side Salad | Ranch dressing | 3g |
| Sausage, Egg & Cheese Croissant | No croissant | 2g |
Burger King’s flame-grilled patties are a favorite among keto folks because they have great flavor even without the bun. Order any burger “bunless” and add extra pickles and mustard for more flavor without adding grams of carbs.
Five Guys Keto Options
Five Guys is legendary among keto dieters for their customizable bunless burgers. This fast food chain will put any burger in a bowl or lettuce wrap, and all their toppings are free!
🍔 Best Way to Order at Five Guys:
- “Little Bacon Cheeseburger in a bowl, please”
- “Five Guys burger, bunless with all the veggie toppings”
- “Bacon cheeseburger, lettuce wrap style”
Free Keto Friendly Toppings at Five Guys:
- ✅ Lettuce, tomato, raw onions, grilled onions
- ✅ Pickles, jalapeños, green peppers, mushrooms
- ✅ Mustard, mayo, hot sauce
- ❌ Skip: Ketchup, BBQ sauce, relish (contain sugar)
| Five Guys Item | Net Carbs |
|---|---|
| Little Bacon Burger (bunless) | 1g |
| Bacon Cheeseburger (bunless) | 2g |
| Bunless Cheeseburger with all toppings | 3g |
| Hot Dog (no bun) | 1g |
Five Guys is one of the most keto friendly fast food restaurants because everything is made to order and they’re happy to accommodate keto dieters.
Chick-fil-A Keto Options
Chick-fil-A offers excellent grilled chicken options that are perfect for a low carb diet. Their grilled nuggets are a favorite among keto folks!
🐔 Best Keto Orders at Chick-fil-A:
| Item | Net Carbs |
|---|---|
| Grilled Nuggets (8 count) | 2g |
| Grilled Nuggets (12 count) | 3g |
| Grilled Chicken Sandwich (no bun) | 3g |
| Cobb Salad (no corn, no tortilla strips) | 7g |
| Side Salad with Avocado Lime Ranch | 5g |
| Egg White Grill (no English muffin) | 2g |
| Sausage, Egg & Cheese Biscuit (no biscuit) | 3g |
⚠️ Important: Avoid the regular fried chicken and chicken tenders at Chick-fil-A – they’re breaded and high in carbs. Stick to grilled options for keto friendly meals.
In-N-Out Burger Keto Options
In-N-Out Burger is famous for their “Protein Style” option – a lettuce wrapped burger that’s perfect for keto. This fast food chain is extremely keto friendly!
🍔 How to Order Keto at In-N-Out:
- “Protein Style” – Your burger comes wrapped in lettuce instead of a bun
- “Flying Dutchman” – Just two beef patties with cheese (no bun, no vegetables)
| In-N-Out Item | Net Carbs |
|---|---|
| Double-Double Protein Style | 11g |
| Cheeseburger Protein Style | 8g |
| Flying Dutchman | 1g |
| 3×3 Protein Style | 10g |
In-N-Out Burger was one of the first burger chains to offer lettuce wrapped burgers, making them a pioneer in keto friendly fast food options.
Carl’s Jr Keto Options
Carl’s Jr offers excellent keto options including their famous Guacamole Bacon Thickburger and low carb “lettuce wrapped” options.
🍔 Best Keto Orders at Carl’s Jr:
| Item | Net Carbs |
|---|---|
| Guacamole Bacon Thickburger (lettuce wrapped) | 7g |
| Famous Star (low carb) | 4g |
| 1/3 lb Thickburger (lettuce wrapped) | 5g |
| Charbroiled Chicken Club (no bun) | 3g |
Carl’s Jr was actually one of the first fast food chains to offer official low carb options on their menu, showing they understand keto dieters’ needs.
Chipotle Keto Options
Chipotle is a keto heaven with their customizable burrito bowls! Skip the rice and beans, and you’ve got a perfect keto friendly meal.
🌯 How to Build a Keto Burrito Bowl at Chipotle:
- Base: Choose SALAD or romaine lettuce (NOT rice or beans)
- Protein: Steak, carnitas, grilled chicken, barbacoa, or chicken salad
- Toppings: Cheese, sour cream, guacamole, salsa (tomato is best)
- Skip: Rice, beans, corn, tortillas, vinaigrette
| Chipotle Keto Bowl Build | Net Carbs |
|---|---|
| Steak + lettuce + cheese + sour cream + guacamole | 6g |
| Carnitas + lettuce + cheese + salsa + guac | 7g |
| Grilled Chicken + lettuce + cheese + sour cream | 4g |
| Double Barbacoa + lettuce + all keto toppings | 8g |
⭐ TOP PICK: Quest Protein Bars Variety Pack
Perfect keto snack for on-the-go! Only 2-4g net carbs per bar. Keep in your car!
⚠️ High Carb Items to Avoid at Chipotle:
- Rice (39g net carbs per serving)
- Black beans (19g net carbs)
- Pinto beans (20g net carbs)
- Corn salsa (15g net carbs)
- Tortillas (46g net carbs)
- Chips (73g net carbs!)
Taco Bell Keto Options
Taco Bell is challenging for keto dieters, but it’s still possible to eat keto here with some creativity. The key is avoiding tortillas and shells.
🌮 Best Keto Options at Taco Bell:
| Item | Modification | Net Carbs |
|---|---|---|
| Power Menu Bowl | No rice, no beans, extra lettuce | 7g |
| Side of Seasoned Beef | Plain | 3g |
| Side of Grilled Chicken | Plain | 1g |
| Shredded Cheese | Side order | 1g |
💡 Taco Bell Pro Tip: Order a Power Menu Bowl and ask for no rice, no beans, extra lettuce, and extra cheese. It becomes a keto friendly burrito bowl!
El Pollo Loco Keto Options
El Pollo Loco offers excellent grilled chicken that’s perfect for a ketogenic diet. Their fire-grilled chicken is naturally low carb and full of flavor.
🐔 Best Keto Orders at El Pollo Loco:
| Item | Net Carbs |
|---|---|
| Fire-Grilled Chicken Breast | 0g |
| Fire-Grilled Chicken Thigh | 0g |
| Original Pollo Bowl (no rice, no beans) | 5g |
| Keto Salad (check availability) | 8g |
| Side of Broccoli | 2g |
Panera Bread Keto Options
While Panera Bread is known for bread and sandwiches, they do offer some keto friendly options. Focus on salads and protein plates.
🥗 Best Keto Orders at Panera Bread:
| Item | Net Carbs |
|---|---|
| Green Goddess Cobb Salad (no bread) | 8g |
| Caesar Salad with Chicken (no croutons) | 5g |
| Greek Salad | 10g |
| Power Chicken Hummus Bowl (skip pita) | 12g |
Note: Panera Bread uses more natural ingredients than most fast food restaurants, which can be a bonus for keto folks who want cleaner eating.
Buffalo Wild Wings Keto Options
Buffalo Wild Wings can be tricky for keto dieters because many of their sauces contain sugar. Stick to dry rubs and certain sauces to keep net carbs low.
🍗 Best Keto Orders at Buffalo Wild Wings:
| Wings Style | Net Carbs (6 wings) |
|---|---|
| Traditional Wings (no sauce) | 0g |
| Salt & Vinegar Dry Rub | 1g |
| Parmesan Garlic Sauce | 2g |
| Buffalo Sauce (mild/medium/hot) | 1g |
❌ Avoid These Sauces at Buffalo Wild Wings:
- Honey BBQ (high in sugar)
- Asian Zing (contains sugar)
- Thai Curry Sauce
- Sweet BBQ
- Teriyaki
When eating keto at Buffalo Wild Wings, order traditional buffalo wings with buffalo sauce, parmesan garlic sauce, or dry rubs. Pair with a garden salad with ranch dressing for a complete keto friendly meal.
Subway & Sandwich Shops Keto Options
Subway and other sandwich shops can accommodate keto dieters by making your sub as a salad or chopped salad instead.
🥗 How to Order Keto at Subway:
- Ask for any sub “as a salad” – they’ll put everything in a bowl
- Choose protein-rich options (steak, chicken, turkey, bacon)
- Load up on low carb vegetables
- Use olive oil and vinegar or ranch dressing
| Subway Salad | Net Carbs |
|---|---|
| Steak & Cheese Salad with ranch | 8g |
| Turkey & Bacon Salad | 6g |
| Chicken Salad with Caesar | 5g |
| Italian BMT Salad | 7g |
Starbucks Keto Options
Starbucks offers several keto friendly options for both drinks and food. The key is avoiding sugary syrups and pastries.
☕ Keto Drinks at Starbucks:
- Unsweetened Iced Coffee + heavy cream: 0-2g net carbs
- Americano + heavy cream: 0g net carbs
- Cold Brew + sugar-free syrup: 0g net carbs
- Unsweetened Iced Tea + heavy cream: 0g net carbs
- Keto Pink Drink: Passion Tango tea + heavy cream + sugar-free vanilla
🥚 Keto Food at Starbucks:
| Item | Net Carbs |
|---|---|
| Sous Vide Egg Bites (Bacon & Gruyere) | 9g |
| Sous Vide Egg Bites (Egg White & Red Pepper) | 11g |
| Cheese & Fruit Box (cheese only) | 2g |
| Moon Cheese Snack | 1g |
Keto Breakfast Menu Options at Fast Food
The breakfast menu at most fast food restaurants offers excellent keto options. Eggs, bacon, sausage, and cheese are all low carb – just skip the bread, pancakes, and hash browns.
🍳 Best Keto Breakfast Orders:
| Restaurant | Keto Breakfast Order | Net Carbs |
|---|---|---|
| McDonald’s | 2 Sausage Patties + Scrambled Eggs | 3g |
| Burger King | Breakfast Sandwich (no bread) | 2g |
| Wendy’s | Breakfast Baconator (no bun) | 4g |
| Chick-fil-A | Egg White Grill (no muffin) | 2g |
| Starbucks | Bacon & Gruyere Egg Bites | 9g |
Essential Keto Fast Food Tips
✅ Universal Strategies for Eating Keto at Fast Food Restaurants:
- Always ask for no bun or without the bun – Most fast food restaurants are used to this request from keto dieters
- Request lettuce wrapped burgers – Many burger chains like In-N-Out, Wendy’s, and Carl’s Jr offer this option
- Sub french fries for side salad – Usually possible for free or a small upcharge
- Avoid sweet sauces – Ketchup, BBQ, teriyaki, and sweet sauces are loaded with sugar
- Choose creamy dressings – Ranch dressing, caesar salad dressing, and blue cheese are low carb
- Double the meat – More protein makes for a more satisfying meal
- Use mobile apps to customize – Fast food chain apps let you easily modify your order
- Check nutrition info online – Most fast food restaurants publish carb counts on their websites
- Skip the soda – Choose water, unsweetened iced tea, or diet drinks
- Don’t be shy about modifications – Fast food workers handle special requests all day
🚗 Emergency Keto Options at Gas Stations:
When you can’t find a fast food restaurant, gas stations often have keto friendly options:
- Beef jerky (check net carbs – some brands add sugar)
- String cheese
- Pork rinds
- Almonds or peanuts (unsweetened)
- Hard-boiled eggs
- Cheese sticks
- Sunflower seeds
🍔 What About Vegetable Oils?
One concern with eating fast food on keto is the use of vegetable oils for frying. While these foods are low carb, the oil quality isn’t ideal for daily consumption. For occasional keto fast food meals, don’t worry too much – just don’t make it your primary source of nutrition.
😴 Sleep Better, Burn More Fat on Keto
Did you know poor sleep can STOP your keto progress? Discover the natural solution.
Frequently Asked Questions About Keto Fast Food
What’s the lowest carb fast food item?
Bunless burger patties and grilled chicken are the lowest in net carbs at any fast food restaurant – typically 0-3g net carbs. Five Guys and In-N-Out are especially keto friendly for bunless burgers.
Can I eat fast food every day on keto?
Technically, yes – you can stay in ketosis eating fast food daily if you choose the right keto options. However, for optimal health, balance fast food with home-cooked meals using quality ingredients. Occasional keto fast food won’t derail your low carb diet or weight loss goals.
Is fast food keto sustainable for weight loss?
For occasional meals, absolutely. Many people successfully follow a ketogenic diet while eating fast food several times per week. The key is making smart choices – bunless burgers, grilled chicken, salads with ranch dressing – and keeping net carbs low.
How do I find nutrition info for fast food?
Most fast food chains have nutrition calculators on their websites. Search “[restaurant name] nutrition calculator” to see exact carb counts for any menu item. You can also use apps like MyFitnessPal to track your fast food carbs.
What about hidden carbs in fast food?
Watch for: sweet sauces, seasonings on grilled chicken, breading on fried items, and things you’d assume are carb-free. When in doubt, ask for plain and add your own ketchup-free toppings.
Which fast food chain is most keto friendly?
Five Guys, In-N-Out Burger, and Chipotle are among the most keto friendly fast food restaurants. Five Guys offers free toppings on bunless burgers, In-N-Out has their famous Protein Style option, and Chipotle lets you build custom burrito bowls without rice or beans.
Can I eat keto at Taco Bell?
Yes, but it requires more modification. Order a Power Menu Bowl with no rice, no beans, and extra lettuce. You can also order sides of seasoned beef, chicken, and cheese to create your own keto friendly meal at Taco Bell.
What drinks are keto at fast food restaurants?
Water, unsweetened iced tea, diet soda, and black coffee are all keto friendly. At Starbucks, ask for heavy cream instead of milk in your coffee. Most fast food chains also offer sugar-free options.
📚 Related Keto Guides
Final Thoughts on Eating Keto at Fast Food Restaurants
Eating keto at fast food restaurants is totally doable – and easier than you might think! With this guide, you can confidently order at any fast food chain while keeping your net carbs low and staying in ketosis.
Key takeaways for keto fast food success:
- 🍔 Bunless burgers are available at virtually every fast food restaurant
- 🍗 Grilled chicken beats fried – avoid breading to keep carbs low
- 🥗 Salads are your friend – just choose the right dressing (ranch, caesar, blue cheese)
- 🌯 Customize your burrito bowl – no rice, no beans at Chipotle
- ☕ Skip sugary drinks – water, unsweetened iced tea, or diet options
- 📱 Use apps to modify orders – fast food chains make it easy
Save this keto fast food guide to your phone for easy reference next time you’re staring at a drive-thru menu. Your keto diet doesn’t stop when you leave your kitchen – you can eat keto anywhere!
Remember: occasional fast food won’t kick you out of ketosis or ruin your weight loss progress. What matters is making smart choices that keep your net carbs low and your protein high. Now get out there and enjoy some keto friendly fast food!