For individuals who eat low-carb or keto diets, there is typically 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 stuff you shouldn’t have on a low-carb diet.
In order to make it easier to locate a quick keto-friendly option, I’ve compiled a listing of several restaurants and fast food places and people items that I’ve found to be the best carb (and most emotionally satisfying) choices. These are generally not all perfect options, however, when you’re tied to hardly any other choices as a result of time or location constraints, they’ll do in a pinch.
It’s an enormous help that fast-food places are required to post nutritional content. It gets much easier to adhere to the keto plan every day. The carb count I’m listing is approximate and it is NET grams.
In general, there is usually some salad option anywhere you might be. At Burger joints, just take away the bun, and many places offer lettuce wraps instead. Chicken shouldn’t have breading.
As being a side note, it helps to possess a knife and fork handy within your car or purse. Big, juicy burgers in tiny items of lettuce find yourself on the table – or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Grab your own sturdy utensils and revel in!
Now for your food choices… here are some pretty obvious general rules to follow along with:
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. Consider the name which may give you a clue, things like “honey” within the honey dijon or “sweet” inside the dressing name – these are usually not a great choice. Check the ingredient for items that are higher in carb content.
Chicken – Choose grilled or sauteed. Stay away from any chicken that is 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. Put in 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) without 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, however it is 19g of carbs, so that’s about a full day of carbs on keto. Add a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad will not be an option. Tend not to attempt.
BONUS – dessert!?! – the fresh apple fries are certainly not fried and they are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway in the event you can. The buns and wraps are high in carbs. I guess you could just have them toss the ingredients in a wrapper sans bun, but that doesn’t sound appealing. We have no information on exactly what the carb count would be for each and every bunless sub, but you can probably figure it – chicken or pepperoni is fine, but is “sweet onion” chicken okay? Not a 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 like it. I like to hold my very own 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 wrapped in lettuce – fits the bill here. Meats are fine, just ensure that the ingredients are not carb-rich.
Wendy’s – Again, you can get your burger in a lettuce wrap or perhaps a box. Any burger with toppings. Mayo has corn syrup, and is also 1g. The chicken grill fillet is 1 g. It can be ordered in 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 is actually easy to get used to eating pizza with no crust. You should eat twice as much, however, if there’s a party or dinner out that you simply can’t avoid with 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 choose making pizza in the home with a low-carb crust.
Mongolian Barbecue – YES! Load your bowl with chicken, shrimp, onion slices, and mushrooms, then top with 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 a griller to do his work. It is without saying that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs to not bring these to the table.
Italian Restaurants – These take a little cunning, however they can be conqurerd! Ideas: think about chicken Marsala within an Italian place? Make certain it doesn’t include pasta. Substitute broccoli as well as other keto-friendly side dish – or perhaps a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants are the hardest, because any low carbohydrate option is not the reason to attend the restaurant in the first place. At a Mexican restaurant, I tend to acquire a large burrito with no beans and spread the soft tortilla out like a plate. Take in the inner ingredients and toss the tortilla.