If you’re following the keto diet and wondering if you can still enjoy fast food, you’re in luck! Burger King offers options that can fit into your low-carb lifestyle. With a few smart choices, you can easily stick to your ketogenic plan without missing out on your favorite meals. In this guide, we’ll walk you through how to eat keto at Burger King while keeping your carbs low and your flavor satisfaction high.
What Is the Keto Diet?
The keto (ketogenic) diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. To achieve this, most people on keto aim to eat fewer than 50 grams of carbs per day, focusing on healthy fats and moderate protein.
The Challenges of Eating Keto at Fast-Food Chains
Fast-food restaurants like Burger King are known for their carb-heavy meals, including buns, fries, and sugary sauces. However, with a little customization, you can still enjoy their menu without blowing your carb limit.
Tips for Eating Keto at Burger King
Here are a few strategies to help you stick to your keto diet when ordering at Burger King:
Skip the Bun: One of the easiest ways to cut carbs is to skip the bun. Burger King’s sandwich buns contain about 28 grams of carbs, which can quickly add up. Instead, ask for your burger to be served in a lettuce wrap or just as a patty.
Hold the Ketchup: Ketchup is full of sugar, which can quickly increase your carb count. Opt for mustard, mayo, or a low-carb sauce instead.
Watch Out for Breaded Items: Avoid anything breaded, like chicken nuggets or crispy chicken sandwiches, as the breading adds extra carbs.
Say No to Fries: French fries are off-limits on keto, as they’re high in carbs. Instead, consider adding a side salad with low-carb dressing.
Best Keto-Friendly Options at Burger King
1. Whopper (No Bun)
The Whopper is Burger King’s signature sandwich, and it can be made keto-friendly with a few adjustments. Without the bun, the Whopper consists of a flame-grilled beef patty, lettuce, tomato, pickles, and onions. Be sure to ask for no ketchup and consider adding mayo or mustard for extra flavor.
Keto macros:
Carbs: 3 grams
Protein: 22 grams
Fat: 18 grams
2. Bacon King (No Bun)
The Bacon King is a delicious choice for keto dieters. It features two beef patties, crispy bacon, American cheese, and mayonnaise. Just remember to skip the bun and ketchup to keep the carbs low.
Keto macros:
Carbs: 4 grams
Protein: 48 grams
Fat: 69 grams
3. Double Cheeseburger (No Bun)
If you’re craving a classic cheeseburger, the Double Cheeseburger is a great option. With two beef patties, melted cheese, pickles, and mustard, it’s a satisfying low-carb meal when you ditch the bun.
Keto macros:
Carbs: 2 grams
Protein: 20 grams
Fat: 16 grams
4. Grilled Chicken Sandwich (No Bun)
For those who prefer chicken, the Grilled Chicken Sandwich is an excellent low-carb option. Just be sure to skip the bun and any high-carb sauces like BBQ. The grilled chicken patty is a lean protein source and pairs well with lettuce and tomato.
Keto macros:
Carbs: 1 gram
Protein: 28 grams
Fat: 10 grams
5. Side Salad
A side salad can be a great way to add some greens to your meal. Stick to keto-friendly dressings like ranch or Caesar, and avoid croutons or sugary dressings.
Keto macros (with ranch dressing):
Carbs: 2 grams
Protein: 1 gram
Fat: 6 grams
Customizing Your Order for Keto Success
The key to staying keto at Burger King is all about customization. Here’s how you can personalize your meal to fit your keto needs:
Add More Fat: Ask for extra cheese, bacon, or avocado (if available) to boost the fat content of your meal.
Opt for Low-Carb Sauces: Mayo, mustard, and ranch dressing are great low-carb options that add flavor without the sugar.
Ask for Lettuce Wraps: Instead of the bun, you can request your burger or sandwich to be wrapped in lettuce. This keeps it handheld and carb-free.
See Also: Best 5 Ideas for the Perfect Keto Gift Basket
Drinks on Keto at Burger King
Beverages are often overlooked when it comes to counting carbs, but sugary drinks can quickly kick you out of ketosis. Here are a few keto-friendly drink options:
Water: Always a safe choice!
Diet Sodas: If you need something fizzy, go for a diet soda, which is carb-free.
Unsweetened Iced Tea: Another great option that contains no carbs, as long as it’s unsweetened.
Foods to Avoid on Keto at Burger King
Some items at Burger King are just too high in carbs to be made keto-friendly. Here’s a list of foods you should skip:
Fries: Even small portions of French fries are high in carbs and should be avoided.
Chicken Nuggets: Breaded items like chicken nuggets are not suitable for keto, as the breading contains a lot of carbs.
Onion Rings: Onion rings are another breaded item that’s off-limits on a keto diet.
Shakes and Desserts: Milkshakes, ice cream, and pies are full of sugar and are best avoided while on keto.
Planning Your Keto Meals at Burger King
If you know you’re heading to Burger King, planning ahead can make it easier to stick to your diet. Take a look at the menu online and decide what to order before you arrive. This will help you avoid making impulse decisions that could knock you out of ketosis.
Here’s an example of a keto meal you could order:
Main: Whopper with no bun or ketchup (lettuce wrap instead)
Side: Side salad with ranch dressing
Drink: Diet Coke or water
Total carbs for this meal: about 5 grams.
Final Thoughts on Eating Keto at Burger King
Eating keto at Burger King is not only possible, but it can also be delicious. By making simple swaps like removing the bun and skipping high-carb sides, you can enjoy a satisfying meal while staying within your keto carb limits. Remember, customization is key, and with these tips, you can easily navigate the Burger King menu and stay on track with your low-carb lifestyle.
So next time you find yourself at Burger King, don’t worry! You can still enjoy your meal while keeping it keto-friendly.
