Keto Friendly Fast Food: 15 Best Low Carb Options at Popular Chains

Following a ketogenic or low carb diet doesn’t mean you have to give up the convenience of fast food. While many quick-service restaurants are known for their carb-heavy offerings, most chains now provide keto friendly fast food options that can help you stay on track with your dietary goals.

The key to successful keto dining at fast food restaurants is knowing what to order and which modifications to request. With some strategic menu choices and simple customizations, you can enjoy satisfying meals that keep you in ketosis while on the go.

This comprehensive guide will walk you through the best keto friendly fast food options available at popular chains across the United States, including tips for customizing your order and avoiding hidden carbs.

Understanding Keto Friendly Fast Food

A ketogenic diet typically limits carbohydrate intake to 20-50 grams per day, forcing your body to burn fat for fuel instead of glucose. This metabolic state, called ketosis, is the foundation of the keto diet’s effectiveness for weight loss and other health benefits.

When choosing keto friendly fast food, focus on meals that are high in healthy fats and moderate in protein while keeping carbs minimal. The best options typically include:

• Grilled meats and poultry without breading or sweet sauces
• Salads with full-fat dressings
• Bunless burgers wrapped in lettuce
• Eggs and breakfast meats
• Non-starchy vegetables as sides
• Cheese, bacon, and avocado as add-ons

Best Keto Friendly Fast Food Burgers

Burger restaurants can be surprisingly accommodating for keto dieters. Most major chains will happily prepare your burger without the bun, significantly reducing the carb count.

Lettuce-Wrapped Burgers

A standard burger wrapped in lettuce instead of a bun transforms a high-carb meal into a keto friendly fast food option. The burger patty itself contains zero carbs, making it an ideal protein source. Most restaurants offer lettuce wraps upon request, and some even list them on the menu as “protein style” or “low carb” options.

To maximize the nutritional value of your lettuce-wrapped burger, consider adding these keto friendly toppings:

• Extra cheese (adds healthy fats with minimal carbs)
• Bacon strips (provides additional protein and fat)
• Avocado or guacamole (rich in heart-healthy monounsaturated fats)
• Sugar-free mustard (virtually carb-free condiment)
• Mayonnaise (high in fat, negligible carbs)
• Pickles (low carb when unsweetened)

Avoid ketchup, barbecue sauce, and sweet relish, as these condiments often contain added sugars that can quickly increase your carb intake.

Keto Friendly Fast Food Chicken Options

Grilled Chicken

Grilled chicken is one of the most reliable keto friendly fast food choices available at most chains. Unlike fried chicken, which absorbs significant amounts of oil and often includes a carb-heavy breading, grilled chicken is naturally low in carbs and high in protein.

Many fast food restaurants offer grilled chicken breasts, thighs, or tenders. When ordering, always confirm that the chicken is grilled rather than fried or breaded. A typical grilled chicken breast contains zero carbs and approximately 25-30 grams of protein.

Unbreaded Wings

Buffalo wings can be an excellent keto friendly fast food option when prepared correctly. Traditional buffalo wings are seasoned with a sauce made from hot peppers and vinegar, which contains minimal carbs.

However, many restaurants bread their wings before frying or coat them in high-sugar sauces. To ensure your wings are keto friendly, request them without breading and choose low-carb sauce options such as:

• Traditional buffalo sauce
• Garlic parmesan (check for added sugars)
• Lemon pepper dry rub
• Plain with hot sauce on the side

Avoid teriyaki, honey barbecue, sweet chili, and other sugary sauces that can contain 10-20 grams of carbs per serving.

Keto Fast Food Breakfast Options

Breakfast can be one of the easiest meals to keep keto friendly at fast food restaurants. Many chains serve simple combinations of eggs, meat, and cheese that fit perfectly into a ketogenic diet.

Eggs and Breakfast Meats

Eggs are a keto staple, providing high-quality protein and healthy fats with virtually no carbs. Most fast food restaurants serve eggs in various forms, including scrambled, fried, and folded.

Pair your eggs with breakfast meats like bacon, sausage, or ham for a satisfying, keto friendly fast food breakfast. A typical breakfast plate with two eggs and three strips of bacon contains less than 2 grams of carbs while providing substantial protein and fat to keep you full until lunch.

It’s worth noting that processed meats like bacon and sausage should be consumed in moderation as part of a balanced diet. While they fit within keto macros, excessive consumption of processed meats has been associated with certain health concerns.

Breakfast Sandwiches Without the Bread

Many fast food breakfast sandwiches can be modified into keto friendly options by simply removing the bread or English muffin. This single modification can reduce the carb content from 30-40 grams down to just 2-3 grams.

Don’t hesitate to order two sandwiches without bread, as each one typically contains only 9-15 grams of protein. Doubling your order ensures you get adequate protein to start your day while staying within keto guidelines.

Keto Friendly Fast Food Salads

Salads are among the most versatile keto friendly fast food options, available at virtually every chain restaurant. The key is choosing the right ingredients and dressings.

Build Your Own Salad

When ordering a salad, start with a base of leafy greens like romaine, spinach, or mixed greens. Then add:

• Grilled chicken, steak, or salmon for protein
• Full-fat cheese (cheddar, blue cheese, or parmesan)
• Hard-boiled eggs for additional protein and healthy fats
• Bacon pieces for flavor and fat
• Avocado for monounsaturated fats and fiber
• Non-starchy vegetables like cucumbers, bell peppers, and tomatoes
• Olives for healthy fats and sodium

Dressing Selection

Salad dressing can make or break a keto meal. Many commercial dressings contain hidden sugars and high-fructose corn syrup. The best keto friendly dressing options include:

• Ranch dressing (full-fat version)
• Blue cheese dressing
• Caesar dressing
• Oil and vinegar
• Olive oil and lemon juice

Avoid low-fat or “lite” dressings, as manufacturers often add sugar to compensate for reduced fat. Also skip sweet dressings like honey mustard, raspberry vinaigrette, and Asian-style dressings.

Mexican Fast Food Keto Options

Burrito Bowls

Mexican fast-casual restaurants offer some of the most customizable keto friendly fast food options. Burrito bowls allow you to enjoy all the flavors of a burrito without the high-carb tortilla.

To create a keto burrito bowl, start with a base of lettuce instead of rice. Add your choice of protein (chicken, steak, or carnitas), then top with:

• Fajita vegetables (peppers and onions)
• Generous portions of guacamole
• Full-fat sour cream
• Cheese
• Fresh salsa (pico de gallo)
• A small amount of black or pinto beans (optional, if your carb budget allows)

Skip the rice, corn, tortilla chips, and flour tortillas. Also be cautious with beans, as they can be relatively high in carbs. A typical keto burrito bowl contains 10-15 grams of net carbs.

Taco Salads

Many Mexican fast food restaurants offer taco salads that can be easily modified for keto. Order your taco salad without the tortilla bowl or chips, and follow the same guidelines as the burrito bowl for toppings and additions.

Keto Friendly Sub and Sandwich Shops

Sub in a Bowl

Submarine sandwich shops have embraced keto dieters by offering “sub in a bowl” or salad versions of their popular sandwiches. This option includes all the meats, cheeses, and vegetables from your favorite sub, served over lettuce instead of bread.

Popular keto friendly sub bowl combinations include:

• Turkey and provolone with oil and vinegar
• Italian meats with mozzarella and Italian dressing
• Roast beef and cheddar with horseradish mayo
• Chicken salad with bacon and avocado

A typical sub bowl contains 8-13 grams of net carbs, making it an excellent keto friendly fast food lunch option.

Unwich Options

Some sandwich chains offer an “unwich” option, which wraps your sandwich ingredients in large lettuce leaves instead of bread. This provides a more portable option than a bowl while still keeping carbs minimal.

Keto Coffee and Beverages

Coffee with Heavy Cream

Plain coffee and tea are naturally carb-free and can be enjoyed freely on a keto diet. The caffeine in these beverages may also support metabolic function and mental clarity.

When adding cream to your coffee, choose heavy cream or half-and-half over milk, which contains more carbs due to its natural lactose content. A tablespoon of heavy cream adds less than 1 gram of carbs while providing beneficial fats.

Many coffee shops now offer unsweetened almond milk or coconut milk as alternatives, which contain fewer carbs than regular milk. Always request unsweetened versions and avoid flavored syrups, which are loaded with sugar.

Beverages to Avoid

Skip sodas, sweetened teas, fruit juices, milkshakes, and smoothies, as these beverages can contain 30-80 grams of carbs per serving. Instead, stick to:

• Water (still or sparkling)
• Unsweetened iced tea
• Black coffee
• Diet sodas (in moderation)

Tips for Ordering Keto Friendly Fast Food

Don’t Be Afraid to Customize

Fast food restaurants are accustomed to special requests and modifications. Don’t hesitate to ask for substitutions or removals to make your meal keto friendly. Common modifications include:

• Requesting no bun, bread, or tortilla
• Substituting fries for a side salad or vegetables
• Asking for extra vegetables instead of rice or beans
• Requesting sauces and dressings on the side
• Adding extra cheese, bacon, or avocado for additional fats

Use Online Nutrition Calculators

Most major fast food chains provide detailed nutritional information on their websites, including carb counts for every menu item. Many also offer interactive nutrition calculators that allow you to customize your order and see exactly how many carbs your meal contains.

Before visiting a new restaurant, spend a few minutes reviewing their online menu to identify keto friendly options and plan your order in advance.

Watch for Hidden Carbs

Some seemingly keto friendly fast food items contain hidden sources of carbs:

• Breaded or battered proteins
• Marinades and sauces containing sugar
• Seasoning blends with added starch or sugar
• Dressings marketed as “low-fat”
• Vegetables cooked in sugary glazes

When in doubt, ask about ingredients and preparation methods to ensure your meal stays truly keto friendly.

Keto Side Dishes at Fast Food Restaurants

Traditional fast food sides like fries, onion rings, and biscuits are off-limits on a keto diet. However, many restaurants now offer low-carb alternatives:

• Side salads with full-fat dressing
• Green beans (typically 3-5 grams net carbs per serving)
• Coleslaw without sweet dressing (check carb count as recipes vary)
• Steamed broccoli or other non-starchy vegetables
• Avocado or guacamole cups

Italian Fast Food Keto Options

Italian fast food restaurants typically focus on pizza, pasta, and bread-heavy sandwiches. However, most locations offer at least one keto friendly alternative.

Antipasto Salads

Antipasto salads feature a variety of Italian meats (salami, pepperoni, ham), cheeses (mozzarella, provolone), olives, and vegetables dressed with olive oil and vinegar. This traditional Italian appetizer makes an excellent keto friendly fast food entrée when ordered in a larger portion.

A typical antipasto salad contains 12-16 grams of net carbs and provides substantial protein and healthy fats to keep you satisfied.

Pizza Toppings in a Bowl

Some pizza chains now offer “pizza bowls” that include all your favorite toppings without the crust. These bowls typically feature pizza sauce, cheese, and your choice of meat and vegetable toppings, all baked together.

Be aware that pizza sauce can be higher in carbs than other tomato sauces due to added sugars. Request light sauce or ask for carb counts to ensure your meal stays within your daily limits.

Seafood Fast Food Options

Fast food seafood restaurants can be challenging for keto dieters, as most specialize in fried fish with breading. However, some locations offer grilled fish options.

Grilled salmon, mahi-mahi, or shrimp can be excellent keto friendly fast food choices when paired with non-starchy vegetables or a side salad. Avoid breaded fish, hush puppies, coleslaw with sweet dressing, and corn on the cob.

Managing Social Situations

One of the benefits of keto friendly fast food options being widely available is that you can easily participate in group dining without drawing attention to your dietary choices. Most people won’t notice if you order a burger without the bun or a salad instead of a sandwich.

If dining with others who aren’t familiar with keto, you don’t need to explain your choices in detail. Simply order what works for you and enjoy your meal.

Nutritional Considerations

While keto friendly fast food can help you stay in ketosis, it’s important to recognize that these meals may not be as nutritionally complete as home-cooked food.

Fast food meals often contain:

• Higher sodium levels
• More processed ingredients
• Lower fiber content
• Fewer micronutrients compared to whole foods
• Industrial seed oils rather than healthier fats

For optimal health, treat fast food as an occasional convenience rather than a dietary staple. When possible, prioritize whole foods prepared at home that give you complete control over ingredients and cooking methods.

Staying Hydrated

The ketogenic diet has a natural diuretic effect, causing your body to excrete more water and electrolytes than usual. When eating keto friendly fast food, which is often high in sodium, proper hydration becomes even more important.

Drink plenty of water throughout the day, especially when consuming fast food meals. Consider adding electrolyte supplements if you experience symptoms like headaches, fatigue, or muscle cramps.

Tracking Your Macros

Even when choosing keto friendly fast food options, tracking your macronutrients ensures you stay within your target ranges for carbs, protein, and fat.

Use a food tracking app to log your meals, or keep a written record of your daily intake. Most apps include nutritional data for popular fast food chains, making it easy to track your meals on the go.

Remember that individual carb tolerance varies. Some people can maintain ketosis with up to 50 grams of carbs daily, while others need to stay below 20 grams. Monitor your body’s response and adjust your intake accordingly.

Common Mistakes to Avoid

When ordering keto friendly fast food, watch out for these common pitfalls:

• Assuming grilled items are carb-free without checking if they contain sugar-based marinades
• Forgetting to account for carbs in condiments and sauces
• Choosing items labeled “low-fat” instead of full-fat versions
• Ordering “crispy” or “crunchy” items that are typically breaded
• Accepting the default sides instead of requesting low-carb alternatives
• Drinking sugary beverages out of habit

Planning Ahead

Success with keto friendly fast food often comes down to planning. Before hunger strikes, identify which restaurants near your home, workplace, or travel routes offer suitable options.

Keep a mental list of your go-to orders at different chains, so you’re never caught unprepared. This advance planning helps you avoid making impulsive, carb-heavy choices when you’re hungry and pressed for time.

Conclusion

Following a ketogenic diet no longer means avoiding fast food entirely. With the growing awareness of low-carb lifestyles, most major chains now offer keto friendly fast food options that can help you maintain ketosis while enjoying the convenience of quick-service restaurants.

The key is knowing what to order and which modifications to request. Focus on protein-rich foods, healthy fats, and non-starchy vegetables while avoiding bread, tortillas, rice, sugary sauces, and sweetened beverages.

Remember that while occasional fast food meals can fit into a ketogenic lifestyle, they shouldn’t replace the majority of your diet. Whole, minimally processed foods prepared at home will always provide superior nutrition. Use keto friendly fast food as a convenient backup option when home cooking isn’t possible, and you’ll find that maintaining your low-carb lifestyle becomes much more manageable.

With these strategies and options in mind, you can confidently navigate any fast food restaurant while staying true to your ketogenic goals.

Sources:

• National Center for Biotechnology Information – Protein and Appetite Control
• National Center for Biotechnology Information – Fiber and Satiety
• National Center for Biotechnology Information – Eggs and Fullness
• National Center for Biotechnology Information – High Protein Breakfast and Appetite
• National Center for Biotechnology Information – Processed Meat and Health
• National Center for Biotechnology Information – Avocados and Heart Health
• USDA FoodData Central – Nutritional Database
• ScienceDirect – Caffeine and Metabolic Health