For those who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan in advance. Before entering a nearby restaurant, check out their menu and nutrition information online at home or using your smart phone. It’s always good to know the safe options before being tempted by menu items you should not have on a low-carb diet.
In order to help you to look for a quick keto-friendly option, I’ve compiled a summary of several restaurants and fast food places and people items that I’ve found to become the cheapest carb (and many emotionally satisfying) choices. These are generally its not all perfect options, however when you’re stuck with not one other choices due to time or location constraints, they’ll do in a pinch.
It’s a massive help that fast-food places must post nutritional content. It gets simpler to stick to the keto plan every day. The carb count I’m listing is approximate and is NET grams.
In general, there is usually some salad option anywhere you might be. At Burger joints, just eliminate the bun, and several places offer lettuce wraps instead. Chicken shouldn’t have breading.
As a side note, it can help to get a knife and fork handy within your car or purse. Big, juicy burgers in tiny items of lettuce end up on the table – or perhaps in your lap. Small, flimsy fastfood plasticware also creates difficult eating. Grab your own sturdy utensils and revel in!
Now for your food choices… here are some pretty obvious general rules to follow:
Skip the bun or wrap
Skip the pasta, potato, or rice
Salads – no croutons. Stick with low sugar dressing options – Caesar, Blue Cheese, Ranch, Chipotle. Glance at the name which may offer you a clue, things like “honey” inside the honey dijon or “sweet” within the dressing name – these are typically not the ideal choice. Check the ingredient for items that are higher in carb content.
Chicken – Choose grilled or sauteed. Avoid any chicken that is certainly breaded.
McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Add a side salad (3g). The Caesar salad with grilled chicken or the bacon ranch salad with grilled chicken are 9g.
Burger King – same burger info as McDonald’s: burger (zero g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich with no bun is 3g. BEWARE – you might think the veggie burger is low, yet it is 19g of carbs, so that’s about a full day of carbs on keto. Put in a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not really a choice. Do not attempt.
BONUS – dessert!?! – the new apple fries are not fried and they are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are common rich in carbs. I suppose you could just have them throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I have no information about exactly what the carb count will be for each bunless sub, however, you can probably figure it all out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? No clue. Stick to the salads, but realize you’ll only get iceberg lettuce (4g).
Carl’s Junior and Hardees – This chain offers “lettuce wraps” – your burger wrapped in a large part of lettuce for quick low carb eating. (As I’ve said, I used it and don’t enjoy it. I like to transport my own, personal fork instead.) Bunless options – Six dollar burger (7g), 1/2 thick-burger (5g), charbroiled chicken club sandwich (7g/10g at Hardees). Grilled chicken salad without croutons is 10g. Side salad is 3g.
Jimmy John’s – The unwich – a sandwich covered with lettuce – fits the bill here. Meats are fine, just ensure the ingredients usually are not carb-rich.
Wendy’s – Again, you can obtain your burger in a lettuce wrap or even a box. Any burger with toppings. Mayo has corn syrup, and is 1g. The chicken grill fillet is 1 g. It can be ordered inside the chicken club sandwich or even the ultimate chicken grill sandwich. Best salads: chicken caesar (7g), blt chicken salad with grilled chicken. Side salads aer 6g or 2g for Caesar.
Pizza Hut and other pizza places – It really is possible to get accustomed to eating pizza without crust. You have to eat double the amount, but when there’s an event or dinner out that you can’t avoid in a pizza place, just slide the cheesy toppings off and take in the big messy pile of cheese and toppings. A side salad is actually a nice addition. Otherwise, just opt for making pizza at home using a low-carb crust.
Mongolian Barbecue – YES! Load increase your bowl with chicken, shrimp, onion slices, and mushrooms, then top with all the Asian black bean sauce. I know beans have carbs, but this sauce label says 1 gram of carbs per ounce (each sauce is plainly labeled). Add a bit of garlic and wait for griller to accomplish his work. It goes without stating that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs not to bring these to the table.
Italian Restaurants – These take a little cunning, but they can be conqurerd! Ideas: what about chicken Marsala in an Italian place? Make certain it doesn’t have pasta. Substitute broccoli or some other keto-friendly side dish – or perhaps a big salad. Chicken piccata is another possibility.
Mexican and Chinese restaurants are definitely the hardest, because any low carbohydrate choice is not the reason to go to the restaurant to start with. With a Mexican restaurant, I tend to acquire a large burrito without any beans and spread the soft tortilla out like a plate. Take in the inner ingredients and toss the tortilla.