For people who eat low-carb or keto diets, there is typically something you can eat in every fast food place or restaurant. Plan in advance. Before entering a nearby restaurant, check out their menu and nutrition information online at home or using your smart phone. It’s always good to know the safe options before being tempted by menu stuff you should not have on a low-carb diet.
In order to help you to look for a quick keto-friendly option, I’ve compiled a list of several restaurants and fast food places and those things that I’ve found to get the cheapest carb (and many emotionally satisfying) choices. These are generally its not all perfect options, however when you’re tied to not one other choices as a result of time or location constraints, they’ll do in a pinch.
It’s an enormous help that fast-food places are required to post nutritional content. It gets much easier to follow the keto plan every day. The carb count I’m listing is approximate and is NET grams.
In general, there is usually some salad option anywhere you might be. At Burger joints, just take away the bun, and lots of places offer lettuce wraps instead. Chicken shouldn’t have breading.
Being a side note, it will help to possess a knife and fork handy in your car or purse. Big, juicy burgers in tiny bits of lettuce find yourself on the table – or even in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Grab your personal sturdy utensils and revel in!
Now for that food choices… here are a few pretty obvious general rules to adhere to:
Skip the bun or wrap
Skip the pasta, potato, or rice
Salads – no croutons. Stick with low sugar dressing options – Caesar, Blue Cheese, Ranch, Chipotle. Look at the name which may offer you a clue, things like “honey” in the honey dijon or “sweet” in the dressing name – these are usually not the ideal choice. Check the ingredient for things that are higher in carb content.
Chicken – Choose grilled or sauteed. Stay away from any chicken that is breaded.
McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Give a side salad (3g). The Caesar salad with grilled chicken or the bacon ranch salad with grilled chicken are 9g.
Burger King – same burger info as McDonald’s: burger (zero g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich minus the bun is 3g. BEWARE – you might think the veggie burger is low, yet it is 19g of carbs, so that’s regarding a full day of carbs on keto. Add a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not an alternative. Do not attempt.
BONUS – dessert!?! – the new apple fries are not fried and are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are common rich in carbs. I guess you might just have them toss the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I have no information about just what the carb count would be for each bunless sub, however, you can probably figure it all out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? No idea. Stick for the salads, but realize you’ll only get iceberg lettuce (4g).
Carl’s Junior and Hardees – This chain offers “lettuce wraps” – your burger wrapped in a large part of lettuce for easy low carb eating. (As I’ve said, I tried it and don’t love it. I like to carry my own, personal fork instead.) Bunless options – Six dollar burger (7g), 1/2 thick-burger (5g), charbroiled chicken club sandwich (7g/10g at Hardees). Grilled chicken salad without croutons is 10g. Side salad is 3g.
Jimmy John’s – The unwich – a sandwich wrapped in lettuce – fits the bill here. Meats are fine, just ensure the ingredients are not carb-rich.
Wendy’s – Again, you can get the burger in a lettuce wrap or even a box. Any burger with toppings. Mayo has corn syrup, and it is 1g. The chicken grill fillet is 1 g. It can be ordered inside the chicken club sandwich or the ultimate chicken grill sandwich. Best salads: chicken caesar (7g), blt chicken salad with grilled chicken. Side salads aer 6g or 2g for Caesar.
Pizza Hut as well as other pizza places – It is actually easy to become accustomed to eating pizza without crust. You should eat twice as much, but when there’s a celebration or dinner out that you can’t avoid at a pizza place, just slide the cheesy toppings off and take in the big messy pile of cheese and toppings. A side salad is really a nice addition. Otherwise, just go for making pizza in the home having a low-carb crust.
Mongolian Barbecue – YES! Load increase your bowl with chicken, shrimp, onion slices, and mushrooms, then top with the Asian black bean sauce. I know beans have carbs, but this sauce label says 1 gram of carbs per ounce (each sauce is plainly labeled). Put in a bit of garlic and wait for griller to do his work. It is going without stating that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs not to bring these to the table.
Italian Restaurants – These have a little cunning, nevertheless they can be conqurerd! Ideas: how about chicken Marsala in an Italian place? Make certain it doesn’t include pasta. Substitute broccoli as well as other keto-friendly side dish – or perhaps a big salad. Chicken piccata is also a possibility.
Mexican and Chinese restaurants would be the hardest, because any low carb choice is not the reason to attend the restaurant to start with. At a Mexican restaurant, I tend to obtain a large burrito without any beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.