The ketogenic (keto) diet has surged in popularity in recent years, emphasizing high fat, moderate protein, and very low carbohydrate intake. This dietary approach is known for its potential benefits in weight loss, improved energy levels, and enhanced mental clarity. However, adhering to a keto diet can be challenging, especially when eating out. Fast food, often laden with carbohydrates, might seem like enemy territory for keto followers. Fortunately, many fast-food chains have recognized this trend and now offer keto-friendly options. Here are the top 11 keto-friendly fast foods you can enjoy in 2024.
1. Chipotle Keto Salad Bowl
Chipotle has been a favorite for many health-conscious individuals, and their Keto Salad Bowl is a testament to this commitment. This bowl includes romaine lettuce, barbacoa, tomatillo-red chili salsa, cheese, and guacamole. It’s a nutritious, delicious meal that fits perfectly into a ketogenic diet. With only 7g of net carbs, it’s a perfect option for a quick, satisfying lunch or dinner.
2. Starbucks Sous Vide Egg Bites
Breakfast can be the most challenging meal for keto dieters, but Starbucks offers a convenient solution with their Sous Vide Egg Bites. These egg bites are made with cage-free eggs, cheese, and meat, providing a high-protein, low-carb breakfast option. The Bacon & Gruyere flavor, for instance, has only 9g of carbs and is rich in fats and protein, making it a great way to start your day.
3. McDonald’s Double Cheeseburger (No Bun)
McDonald’s may not be the first place you think of for keto-friendly options, but a simple tweak makes it suitable. Ordering a Double Cheeseburger without the bun reduces the carb count significantly. Each patty and slice of cheese adds up to a meal with approximately 4g of carbs. Add a side salad with no dressing for a more filling meal that still adheres to keto guidelines.
4. Burger King Grilled Chicken Sandwich (No Bun)
Burger King’s Grilled Chicken Sandwich can be transformed into a keto-friendly option by removing the bun. The grilled chicken provides lean protein, and you can customize it with lettuce, tomatoes, and mayonnaise to keep it flavorful and low-carb. This modification keeps the carb count around 2-3g.
5. Subway’s Double Chicken Chopped Salad
Subway’s Double Chicken Chopped Salad is another excellent keto-friendly choice. It features double the protein with chunks of grilled chicken breast on a bed of fresh veggies like spinach, tomatoes, cucumbers, and green peppers. Opt for a high-fat dressing such as ranch or olive oil to keep it keto-compliant. This salad contains around 8g of net carbs.
6. Taco Bell Power Menu Bowl (No Rice, No Beans)
Taco Bell’s Power Menu Bowl can be made keto-friendly by omitting the rice and beans. Instead, ask for extra lettuce, guacamole, cheese, and sour cream to increase the fat content. Choose chicken or steak for your protein, making this bowl roughly 5g of net carbs. It’s a satisfying option for when you’re craving Mexican flavors.
7. Chick-fil-A Grilled Nuggets
Chick-fil-A offers Grilled Nuggets, which are perfect for keto dieters. These nuggets are made from real chicken breast and contain only 1g of carbs per serving. Pair them with a side salad or a cup of their chicken noodle soup (minus the noodles) for a complete meal. The nuggets are flavorful and juicy, providing a quick and easy keto-friendly option.
8. Wendy’s Baconator (No Bun)
Wendy’s Baconator is a carnivore’s dream and can easily be made keto-friendly by removing the bun. This sandwich includes two beef patties, six strips of bacon, and two slices of cheese, all topped with mayonnaise and ketchup. Hold the ketchup to reduce the carb count further, making this meal around 3g of carbs.
See Also: Ketogenic Diet
9. Five Guys Cheeseburger (No Bun)
Five Guys is known for its customizable burgers, making it easy to order a keto-friendly meal. Choose a cheeseburger without the bun and add toppings like grilled onions, mushrooms, jalapeños, and mustard. The absence of the bun keeps the carb count low, around 3-4g, while the generous portion of meat and cheese keeps you satisfied.
10. In-N-Out Burger Protein Style
In-N-Out offers a “Protein Style” option where your burger is wrapped in lettuce instead of a bun. This simple swap makes it a great keto choice. A Double-Double Protein Style (two beef patties, two slices of cheese, lettuce, tomato, and spread) contains about 8g of carbs. It’s a fresh and flavorful way to enjoy a classic burger without the carbs.
11. Arby’s Roast Turkey Farmhouse Salad
Arby’s Roast Turkey Farmhouse Salad is a solid keto option, combining fresh greens, roast turkey, cheese, and bacon. This salad provides a good balance of protein and fats while keeping the carb count around 6g. Opt for a high-fat dressing like ranch or blue cheese to keep it keto-friendly.
Tips for Staying Keto on the Go
Eating keto at fast food restaurants requires a bit of creativity and knowledge. Here are some tips to help you stay on track:
Customize Your Order: Don’t hesitate to ask for modifications like removing buns, replacing sides, or adding extra fats (like cheese or avocado).
Avoid Sauces and Dressings with Sugar: Many sauces and dressings are loaded with hidden sugars. Opt for options like ranch, blue cheese, or olive oil.
Focus on Protein and Fats: Base your meals around high-fat and high-protein components like meats, cheeses, and avocados.
Skip the Sides: Traditional sides like fries and chips are high in carbs. Instead, opt for a side salad or vegetables if available.
Stay Hydrated: Drink plenty of water, and avoid sugary drinks. Many fast-food places offer sparkling water or diet sodas.
Conclusion
Maintaining a keto diet doesn’t mean you have to avoid fast food altogether. With the growing awareness of various dietary needs, many fast-food chains have introduced keto-friendly options or meals that can be easily modified to fit a ketogenic lifestyle. By focusing on high-fat, low-carb options and making a few adjustments, you can enjoy the convenience of fast food while staying true to your keto goals. Whether you’re on a road trip, in need of a quick lunch, or simply craving some fast food flavors, these options can help you stick to your diet without compromising on taste or nutrition.
