Keto at Fast Food Places made easy. Order and enjoy! Part 2

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!

Whether you dine in, do take out or get it delivered: The list will make it easier to order Keto!

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 McDonalds, Popeyes, Pizza Hut, Qdoba, Roti, Subway, Taco Bell and Wendy’s.

Check Part 1 for Burger King, Chick-Fil-A, Chipotle, Dominos, In-N-Out, Hardees / Carls Jr and KFC.

Deluxe Quarter Pounder no bun and added bacon as shared in the Keto Anywhere Facebook Group

Keto Dine In & Takeout at Mc Donalds

How to order Keto at McDonalds for breakfast:

• Order 3-4 Round eggs, butter pat and 2 sausage patties for a keto friendly breakfast burger - the sausage patties are not clean keto but come in at only 1gr carb.
  

How to order Keto at McDonalds for lunch or dinner:

• Chicken bacon ranch salad - with grilled chicken (these are often meat substitutes and are slightly higher in carbs)

• Any burger without bun or ketchup e.g.:

  • Quarter Pounder, no bun

  • Double Quarter Pounder with Cheese, no bun

  • Daily double no bun: Comes with lettuce, tomato, mayo - similar to a burger salad

  • Double Cheese burger, add bacon and ask for extra leaf lettuce

  • Triple Cheeseburger, no bun

• Some locations will understand a ‘protein style’ order for a burger and wrap it in lettuce. Some will look at you as if you’re crazy though lol

• If employees are clueless about how to serve your burger, ask for it in a salad bowl

McDonalds nutrition calculator

Blackened Chicken Tenders with Ranch and side of green beans as shared by Jodie Lynne in the Keto Anywhere Facebook Group

Keto Dine In and Takeout at Popeyes

This fast food chain has very limited options akak ONE. That one option they have is VERY popular amongst Keto-ers though.

How to order Keto at Popeye’s:

•  5 piece blackened chicken tenders, ranch and a side of green beans, no biscuit 
  

Popeye’s nutrition information

Wings with Ranch at Pizza Hut as shared by @changing_daily on Instagram

Keto Dine In, Takeout or Delivery at Pizza Hut

Another chain with limited options.But not no options.

How to order Keto at Pizza Hut:

• Wings with Ranch

• Some places will make your pizza in a metal tray

Pizza Hut nutrition information

Keto Dine In & Takeout at Qdoba

How to order Keto at Qdoba:

• Taco Salad, shell on the side. No rice or beans. Chicken or steak. Extra lettuce, extra cheese. With sour cream, guacamole.

• Extra lettuce or cheese are free. Extra guacamole can come with a slight upcharge.

• You can order meats half half and they’ll charge you for the pricier one.

Qdoba nutrition information

Keto Dine In & Takeout at Roti

How to order Keto at Roti:

• Roti Salad base. Add a protein:

  • Chicken Roti

  • Steak Roti

  • Chicken Kabob

• Add toppings:

  • Grilled vegetables (5gr net carbs)

  • Tomato Cucumber (2gr net carbs)

  • Kalamata Olives (2gr net carbs)

  • Feta Cheese (1gr net carbs)

  • Mixed Greens (1gr net carbs)

  • Lemon Oregano Pickles (1gr net carbs)

• Add a sauce:

  • Dill, Yogurt, Cucumber (1gr net carbs)

  • Roasted Red Pepper (2gr net carbs)

  • Tahini (1gr net carbs)

• Consider a side like Salmon Kabob

Roti nutrition information

Veggie Delite Salad with Oil & Vinegar as ordered and shared by @vegout4life on Instagram

Keto Dine In & Takeout at Subway

How to order Keto Breakfast at Subway:

Ask for no bun on all these options:

• Bacon, Egg and Cheese (4gr carbs)

• Black Forest Ham, Egg and Cheese (5gr carbs)

• Egg & Cheese (4gr carbs)

• Steak, Egg & Cheese (6gr carbs)

How to order Keto Lunch & Dinner at Subway:

Any sandwich can be ordered without bread which then makes it similar in carbs to their salad options.

Here’s a view on their current sandwiches / chopped salads with carb counts according to the nutrition information on their website:

• Rotisserie Style Chicken (7gr net carbs)

• Tuna (7gr net carbs)

• Veggie Delite (7gr net carbs)

• Oven Roasted Chicken (8gr net carbs)

• Roast Beef (8gr net carbs)

• Subway Club (8gr net carbs)

• Turkey Breast (8gr net carbs)

• Black Forest Ham (9gr net carbs - can be reduced if you skip the onions and tomatoes)

• Cold Cut Combo (9gr net carbs)

• Spicy Italian (9gr net carbs)

• Italian B.M.T (9gr net carbs)

• Steak & Cheese (9gr net carbs)

• Chicken & Bacon Ranch (11gr net carbs)

Which toppings to add on Keto at Subway:

• American Cheese has 1gr net carb. All others are declared at 0gr net carbs

• Bacon, Guacamole, Pepperoni (1gr net carb each)

• On to the sauces:

  • Olive Oil, Red Wine Vinegar, Regular Mayonnaise, Savory Ceasar (0gr net carbs each)

  • Chipotle Southwest, Light Mayonnaise, Ranch, Spicy Brown Mustard, Subway Vinaigrette, Yellow Mustard (1gr net carb each)

Subway nutrition information

All sides assembled into one dish as ordered by Céline from Keto Anywhere

Keto Dine In & Takeout at Taco Bell

How to order Keto at Taco Bell:

• Order all sides and make your own dish! Pen ready? 2 Sides of Beef, 1 Side of Sour Cream, 2 Sides of Cheese, 3 Sides of Lettuce, 1 Side of Tomato, 1 Side of Guacamole. See the pic on the left for the result!

• Beware that the beef has modified corn starch in it. Might be better for ‘dirty ketoers’. Not sure what that means? Check out the Keto 101.

• Power Bowl - no rice or beans and add extra chicken.

Taco Bell in the Keto news:

In March 2020 Taco Bell announced the release of Cheese Chips. These will be available in the restaurants as well as big retailers. Fingers crossed they announce Taco Cheese Shells next!

Taco Bell nutrition information

Lettuce wrapped Baconator at Wendy’s as ordered by Céline from Keto Anywhere

Keto Dine In & Takeout at Wendy’s

How to order Keto at Wendy’s:

• For breakfast: Breakfast Baconator Combo - no bun. Includes egg, bacon, cheese and a beef patty

• Two junior bacon cheeseburgers in lettuce

• Lettuce-wrapped Baconator

• Parmesan Caesar Salad with grilled chicken, shaved Parmesan and cheese whisps instead of croutons

• Southwest Avocado Chicken Salad - no croutons

• Ceasar’s Side Salad or Garden Side Salad - no croutons

Wendy’s nutrition information - you have to select each menu item to see it

Keto Dine In & Takeout at Whataburger

How to order Keto at Whataburger:

• Double meat Whataburger, large Cheese slices, no bun, 3 bacon slices, sliced jalapeño, no onion

• 2 Bacon, Egg, Cheese Taquitos in a bowl, with fajita veggies

• Bunless avocado bacon burger

• Any other burger without the bun!

Missing a fast food chain in either this Blog Post or in Part 1?

Please let me know and I’ll add it!

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