Keto at Fast Food Places made easy. Order and enjoy! Part 1
Keto is possible anywhere. No, really! There is always a Keto option on the menu or off the menu. It might involve a special order or speaking up for some change but in the end, you can Keto ANYWHERE! Dine and Keto takeout made easier!
This list is slightly swayed towards fast food chains available in the USA. If you have suggestions for how to stay Keto at fast food places outside the USA please share via email!
Separate list on how to stay Keto or Low Carb at sit down chains like TGIF, Outback or Red Lobster to follow soon. Same for staying Keto at Coffee and Snack chains like Dunkin Donuts, Starbucks or Panera.
Read on to learn how to order Keto at Burger King, Chick-Fil-A, Chipotle, Dominos, In-N-Out, Hardees / Carls Jr and KFC. Sit in or nowadays for Keto Take Out and to go.
Check out part 2 for McDonalds and more!
Order of a Whopper, no bun with a side salad. Shared in the Facebook community of Keto Anywhere.
Keto Dine in & Takeout at Burger King
How to order Keto at Burger King:
Any burger without the bun. E.g.
Triple stack no bun - basically 3 beef patties with slices of cheese and lots of bacon
Double cheeseburger no bun no sauces
Double Whopper no ketchup and for even less carb: no onion or tomato
Some locations do lettuce wraps. Make sure to ask!
Salad is also an option like the:
Burger King Grilled Chicken Club Salad - opt for Ranch or no dressing
Keto traps:
Slow on the ketchup - if any. Better to stick to Mayo and Mustard
Chick-Fil-A Keto order shared in Keto Anywhere Facebook Community. ‘Protein Style’ order.
Keto Dine In & Takeout at Chick-Fil-A
How to order Keto breakfast at Chick-Fil-A:
Scramble bowl with grilled chicken - extra chicken, no hashbrowns - add salsa for 1 extra carb
Remove the biscuit / muffin from any breakfast sandwich - e.g.
Egg White Grill without Muffin (1gr net carb)
Sausage, Egg & Cheese Biscuit without Biscuit (2gr net carbs)
Bacon, Egg & Cheese Biscuit without Biscuit (1gr net carbs)
How to order Keto lunch & dinner at Chick-Fil-A:
Cobb salad with grilled chicken - Avocado Lime Ranch as dressing
8 or 12 count grilled nuggets with Avocado Lime Ranch
Side salad with… you guessed it: Avocado Lime Ranch - you can ask to sub red peppers with chili lime pepitas on the salad if you prefer
Ask for your grilled chicken burger ‘protein style’ to have it wrapped in lettuce
Carbs in Salad dressings
This is from the Chick-Fil-A Website:
Garden & Herb Ranch Sauce: 1g net carb
Zesty Buffalo Sauces: 0g net carbs
Creamy Salsa Dressing: 2g net carbs
Light Italian Dressing: 3g net carbs
Avocado Lime Ranch Dressing: 2g net carbs
Keto tricks at Chick-Fil-A
If you don’t feel like placing your order in the restaurant, you can pre-order through their app and customize as you wish.
Keto at Chipotle as shared by @the.original.sten on Instagram
Keto Dine & Takeout at Chipotle
How to order Keto at Chipotle:
Some locations have the ‘Keto bowl’ to order
If they, don’t have the ‘keto bowl’, order this way: Bowl (means a lettuce base) with an meat (barbacoa, steak, pork carnitas, chicken) and grilled veggies, cheese, sour cream, guacamole
You can double up on veggies, lettuce and even meat for a slight upcharge
Skip the dressing that can be high in sugar and use the sour cream and guacamole as such
As if July 2020: If you’re in WI or TX you might be in luck and get to try the new cauliflower rice. It comes premixed with cilantro and does come with an upcharge
Chipotle in the keto news:
Chipotle announced the addition of a new ‘Keto Salad Bowl’ which has Carnitas, Romaine Lettuce, Tomatillo Red Chilli Salsa, Monterrey Jack Cheese and Guacamole and comes in at 15 total carbs. It is similar to the bowl mentioned above.
Wings with Ranch as shared by @ohmycozy_keto on Instagram
Keto Takeout or Delivery at Dominos
How to order Keto at Dominos:
Chicken Wings - with a salad and Ranch
Pasta bake without the pasta - prepare for some funny looks
Some locations will make you a crustless pizza in a metal pan
Stick to eating only the toppings - which isn’t great food-waste-wise
If you feel like you have to cheat, a quarter Thin Crust ExtravaganZZa will set you back 27gr net carbs
Keto traps at Dominos:
Gluten free does not = keto! 2 slices of a small Gluten Free crust come in at 33gr of carbs
Flying dutchman and 2x2 protein style as shared by @keto_andlovingit on Instagram
Keto Dine In & Takeout at In-n-Out
How to order Keto at In-N-Out:
In-n-Out is known for their ‘secret menu’ orders. Meaning there is a whole array of things you can order that aren’t featured on the displayed menu in the restaurant. Your go to keto orders are most likely from that secret menu. But don’t worry: staff knows these!
Flying Dutchman which means a beef patties, 2 slices of cheese and another beef patty. If you’d like that with a bit more vitamins, add a lettuce wrap to your Flying Dutchman
Protein style with three patties and three slices of cheese if you’re feeling hungry
That’s it. There really isn’t that much more that is keto friendly there. Burger without buns and you’re good to go.
In-n-Out is a great option for Keto on a budget without giving up flavor and they are expanding beyond the West Coast!
Low Carb Breakfast Bowl at Hardees shared by @chasingcheesefries on Instagram
Keto Dine In& Takeout at Hardees
How to order Keto at Hardee’s / Carls Jr:
Some locations feature a ‘low carb burger’ and ‘low carb breakfast bowl’ on their menu
Low carb breakfast bowl: omlette with swiss cheese, sausage, bacon, and shredded cheese
Low carb burger: Lettuce wrapped burger with beef patty, mayo, tomato, onion and bacon
Example of burger orders
2/3 Pound Monster Thickburger in lettuce wrap - can add extra pickles
Charbroiled Chicken Club in lettuce wrap
Double bacon Cheeseburger in lettuce wrap - make sure it has no ketchup
2/3 lbs Monster Thickburger in Lettuce Wrap as ordered by @lowcarbtraveler and shared on Instagram
Confused between Carls Jr and Hardee’s?
The two chains started separately. Carl’s Jr on the West Coast and Hardee’s on the East Coast. In the late 90’s the group behind Carl’s JR bought Hardee’s. For a while the strategy was to align the two chains - menu wise. But recently they are drifting apart again.
Chicken Thighs with Ranch as ordered by @keto_by _t on Instagram
Keto Dine In & Takeout at KFC
Now this one I will admit is a tougher one with very limited Keto options.
How to order Keto at KFC:
Grilled Chicken Thighs with Ranch
Any other grilled-only Chicken parts with a side of green beans
Check Part 2 with more Fast Food places!