The keto diet is a pretty rewarding yet super tough diet to follow. The ketogenic diet is a high-fat, moderate-protein and low-carb diet. While cheat meals on keto are not forbidden, they sure do make you feel guilty! However, what if there was a way to satisfy your cravings without feeling guilty? Well, we have the perfect solution for you – Keto fast food!
There are a variety of keto fast food options for you to choose from. Not only will they satiate your junk food cravings, but they will also help you remain in ketosis. Tempting, right?
Many fast food options are extremely high in carbs, naturally leading to weight gain. For instance, burgers, pizzas, sandwiches, and fries. However, keto fast food options eliminate the carb factor, giving you a filling yet diet-friendly meal.
So, how can you turn these high-carb fast food items into low-carb alternatives?
It’s simple, really.
The first step is to eliminate the bread or the bun. All popular fast food options such as sandwiches, burgers and pizzas are made using bread. They easily contribute to almost 40 to 50 grams of your daily carb intake. A keto-friendly option is to switch out the bun and opt for a healthy alternative like lettuce.
The second step is to skip out on certain condiments. You might assume that condiments don’t pose much of a threat to your diet, but they do! Sauces such as ketchup and barbecue are typically high in carbs and sugar, which can push you out of ketosis. So, if you are actually looking for better keto alternatives, you can opt for mayonnaise or hot sauce instead.
That being said, here are some great keto fast food options for you!
Keto Fast Food Options
A bun-less sandwich is the way to go if you are looking for a keto-friendly fast food option for lunch or dinner. You can order a grilled chicken or beef sandwich without the bread. Moreover, you can further customize it for keto by adding some extra high-fat toppings. This will make for a nutritious yet highly satisfying keto fast food meal.
One thing that you need to ensure when you order a sandwich is that the chicken or beef patty should not be marinated in any sweet sauces, especially honey. A few examples of a bun-less sandwich that you can opt for include:
- Burger King Grilled Chicken Sandwich: You can order this sandwich without the bun and add some extra mayo: 350 calories, fat = 25 gms, carbs = 2 gms and protein = 30 gms.
- Wendy’s Grilled Chicken Sandwich: You can order this sandwich without the bun and add some extra mayo: 286 calories, fat = 16 gms, carbs = 5 gms and protein = 29 gms.
Burgers are one of the most popular fast food choices out there! What if you are craving a nice juicy burger while on your keto diet? A typical burger meal is considerably high in carbs because of the buns. You can transform a burger into a keto fast food option by getting rid of the buns and high-carb sauces such as honey mustard, ketchup or teriyaki sauce.
Instead of this, you can opt for toppings such as salsa, mayo, mustard, lettuce, ranch dressing and onions. This will greatly help you reduce your carb consumption while adding some much-needed extra-fat to your meal.
Here are a few low-carb, keto-friendly burger options to explore at your favorite fast food restaurants:
- McDonald’s Double Cheeseburger without the bun: 270 calories, fat = 20 gms, carbs = 4 gms and protein = 20 gms.
- Five Guys Bacon Cheeseburger without the bun: 370 calories, fat = 30 gms, carbs = 0 gms and protein = 24 gms.
- Sonic Double Bacon Cheeseburger without the bun: 638 calories, fat = 49 gms, carbs = 3 gms and protein = 40 gms.
Almost all fast food restaurants will be more than happy to serve you a bun-less burger. So, don’t be shy to explore your options!
The good news for keto dieters is that many restaurants are introducing low-carb options in their menu. One of the coolest and most popular low-carb, keto-friendly options is lettuce-wrapped burgers. They are a delicious keto fast food choice that will satisfy your cravings while ensuring that you maintain your fat and protein intake.
Here are some of the most popular lettuce-wrapped burgers you can explore:
- Hardees ⅓ lb Low-Carb Thickburger: 470 calories, fat = 36 gms, carbs = 9 gms and protein = 22 gms.
- Carl’s Jr. Lettuce-Wrapped Thickburger: 420 calories, fat = 33 gms, carbs = 8 gms and protein = 25 gms.
- Five Guys Lettuce-Wrapped Bacon Cheeseburger with mayo: 394 calories, fat = 34 gms, carbs = less than 1 gram and protein = 20 gms.
Many restaurants already have this option in their menu. However, in case it isn’t featured in their menu, you can ask the restaurant to accommodate you.
Who doesn’t love burritos? Unfortunately, the keto diet doesn’t allow you to munch on a burrito wrap. However, there is a rather interesting keto fast food alternative for you – a burrito bowl! An average burrito wrap contains over 300 calories and a whopping 50 grams of carbs. So, you can just skip the burrito shells to reduce the calorie count.
A burrito bowl will satisfy your cravings by giving you a mouthwatering experience without the added burden of consuming a whole lot of carbs. You can start by adding some leafy greens to your bowl and then proceed to top it off with your favorite protein and fat choices. Apart from the wrap, you should also avoid other high-carb toppings, such as beans, corn, sweet dressing and tortilla chips. You can opt for some great high-fat options like avocado, guacamole, salsa, sour cream and fresh herbs instead. Moreover, you can also add some sautéed veggies to make it filling.
Here are some scrumptious keto-friendly burrito bowl options you can opt for at fast food restaurants:
- Chipotle Steak Burrito Bowl with lettuce, sour cream, salsa, and cheese: 400 calories, fat = 23 gms, carbs = 6 gms and proteins = 29 gms.
- Chipotle Chicken Burrito Bowl with romaine lettuce, cheese, and guacamole: 525 calories, fat = 37 gms, carbs = 10 gms and protein = 40 gms.
- Taco Bell Cantina Steak Bowl with guacamole: 310 calories, fat = 23 gms, carbs = 8 gms and protein = 20 gms.
All in all, you can enjoy healthy keto fast food by simply skipping the wrap, beans, rice, corn and sweet toppings!
When you hear the word ‘salad,’ you naturally assume that it is a healthy and nutritious dish. However, salads from fast food chains contain high amounts of carbs and sugar. Salad toppings and dressings are one of the largest contributors of carbs, making them a rather unhealthy option. However, you can make your salad low-carb by skipping certain ingredients. For instance, you should avoid sweet dressings such as honey mustard.
Here are a few keto-friendly salad options that are available at fast food restaurants:
- McDonald’s Bacon Ranch Grilled Chicken Salad with guacamole: 380 calories, fat = 19 gms, carbs = 10 gms and protein = 42 gms.
- Chipotle Salad Bowl with steak, cheese, romaine lettuce, sour cream and salsa: 405 calories, fat = 23 gms, carbs = 7 gms and protein = 30 gms.
- Arby’s Roast Turkey Farmhouse Salad with buttermilk ranch dressing: 440 calories, fat = 35 gms, carbs = 10 gms and protein = 22 gms.
You can reduce the carb content to a minimum and make your salad high-fat by opting for ranch, olive oil or vinegar dressing. Don’t forget to avoid coated chicken, tortilla shells or croutons as well.
All in all, it isn’t that difficult to find or make high-fat and low-carb meals to suit your keto diet. Sure, following the keto diet can be hard, but if you are adamant enough to see it through, you can find various keto fast food options. Almost all fast food chains are accommodating enough to customize their meals to make them keto-friendly.
From lettuce-wrapped burgers to burrito bowls and bun-less sandwiches, you have many choices you can explore. The good news is that many restaurants have already begun to incorporate low-carb meals on their menu. So, in the foreseeable future, you will be able to indulge in many keto fast food options without worrying about gaining weight!
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