The ketogenic (keto) diet has taken the world by storm. It focuses on high fat, moderate protein, and low-carb intake to put your body into ketosis, a fat-burning state. But when it comes to fast food, sticking to keto can be a challenge. Luckily, Sonic, a popular fast-food chain, offers several options that fit within the keto diet. This article will show you how to eat keto at Sonic without compromising your progress.
What Is the Keto Diet?
Before diving into the Sonic menu, let’s quickly revisit the basics of the keto diet. The ketogenic diet focuses on significantly reducing your carb intake and increasing fat to get your body to burn fat for fuel instead of carbohydrates. The typical keto macronutrient ratio is:
70-75% fat
20-25% protein
5-10% carbs
In general, your daily carbohydrate intake should not exceed 20-50 grams to maintain ketosis.
How to Make Sonic Keto-Friendly
Sonic is known for its burgers, fries, and sugary drinks, which aren’t exactly keto-friendly. However, with a few modifications, you can enjoy a delicious, low-carb meal at Sonic while sticking to your keto diet.
Here are some tips to navigate Sonic’s menu:
Avoid the bun: Bread is high in carbs. Always ask for your burgers or sandwiches without the bun.
Skip the sugary sauces: Many sauces and condiments are loaded with sugar. Stick to mayo, mustard, and ranch dressing.
Ditch the fries: Instead of fries, opt for a side salad or go without a side altogether.
Watch out for hidden carbs: Be careful with processed meats like hot dogs or sausages, as they may contain fillers with hidden carbs.
Best Keto Options at Sonic
Now that you know the basics of eating keto at Sonic, let’s explore some specific menu items you can enjoy. These meals are low in carbs and customizable to fit your keto lifestyle.
1. Sonic Cheeseburger (No Bun)
One of the easiest ways to enjoy a keto meal at Sonic is by ordering a classic cheeseburger without the bun. You can also ask for extra cheese, bacon, or avocado for more fat.
Nutrition (without bun):
Calories: 290
Fat: 22g
Carbs: 4g
Protein: 17g
2. Bacon Double Cheeseburger (No Bun)
If you want a heartier option, try the Bacon Double Cheeseburger without the bun. The extra beef patty and bacon give this burger more fat, perfect for staying in ketosis.
Nutrition (without bun):
Calories: 470
Fat: 38g
Carbs: 4g
Protein: 29g
3. Grilled Chicken Sandwich (No Bun)
For a lighter option, you can order the Grilled Chicken Sandwich without the bun. You can add mayo or ranch to boost the fat content and make it more keto-friendly.
Nutrition (without bun):
Calories: 230
Fat: 9g
Carbs: 3g
Protein: 33g
4. Classic Hot Dog (No Bun)
Sonic’s Classic Hot Dog is another good keto option as long as you skip the bun. Be mindful of the toppings; stick to mustard, cheese, or bacon, and avoid ketchup or chili, which are high in carbs.
Nutrition (without bun):
Calories: 260
Fat: 21g
Carbs: 2g
Protein: 12g
5. Ultimate Meat & Cheese Breakfast Burrito (No Tortilla)
Breakfast burritos are a fan favorite at Sonic. To make it keto, ask for the Ultimate Meat & Cheese Breakfast Burrito without the tortilla. This option is packed with protein and fat from eggs, sausage, and cheese.
Nutrition (without tortilla):
Calories: 350
Fat: 30g
Carbs: 6g
Protein: 17g
6. SuperSonic Breakfast Burrito (No Tortilla)
The SuperSonic Breakfast Burrito without the tortilla is another excellent breakfast option. It contains sausage, cheese, eggs, tomatoes, and jalapeños. The extra veggies and spices add flavor without too many carbs.
Nutrition (without tortilla):
Calories: 340
Fat: 29g
Carbs: 4g
Protein: 18g
Keto-Friendly Add-Ons at Sonic
When customizing your meal, consider adding the following keto-friendly items to boost your fat intake and make your meal more satisfying:
Bacon: High in fat, low in carbs, and delicious.
Avocado: A great source of healthy fats.
Extra Cheese: Adds fat and protein.
Eggs: High in fat and protein, perfect for breakfast or lunch.
Mayo or Ranch Dressing: Both are low in carbs and rich in fats.
See Also: Best 5 Ideas for the Perfect Keto Gift Basket
What to Avoid on Keto at Sonic
While there are many keto-friendly options at Sonic, there are also several items you should avoid. These items are either high in carbs or contain hidden sugars:
Buns and tortillas: Bread and wraps are high in carbs and can kick you out of ketosis.
French fries and tots: These are loaded with carbs and are not keto-friendly.
Chili and ketchup: Both condiments often contain hidden sugars.
Milkshakes and soft drinks: Sonic’s famous shakes and sodas are packed with sugar. Stick to water or diet soda.
Keto Drinks at Sonic
Staying hydrated on keto is crucial, but many fast-food drinks are full of sugar. Fortunately, Sonic offers some keto-friendly beverages:
Diet Cherry Limeade: A refreshing low-carb alternative to the regular Cherry Limeade. It has zero sugar.
Unsweetened Iced Tea: Zero carbs and perfect for a hot day.
Diet Soda: Sonic offers a variety of diet sodas, all of which are low in carbs.
Pro Tips for Eating Keto at Sonic
Here are a few extra tips to make your keto experience at Sonic even easier:
Customize your order: Don’t be afraid to ask for modifications. Most Sonic employees are happy to accommodate requests like “no bun” or “extra bacon.”
Plan ahead: Check Sonic’s nutrition information online to ensure your meal fits within your daily carb limit.
Focus on fats: Add high-fat ingredients like cheese, mayo, or avocado to your meal to increase your fat intake and stay satisfied.
Conclusion
Eating keto at Sonic is easier than you might think. By avoiding high-carb items like buns, fries, and sugary drinks, you can enjoy a satisfying, low-carb meal. Stick to bunless burgers, hot dogs, and breakfast burritos, and don’t forget to add extra fats like cheese or bacon to stay on track. With a little customization and careful menu choices, Sonic can be a great place to grab a keto-friendly meal.
Next time you find yourself at Sonic, you won’t have to worry about falling off the keto wagon!
