For individuals who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan ahead. Before entering a 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 make it easier to look for a quick keto-friendly option, I’ve compiled a summary of several restaurants and fast food places and people items which I’ve found to become the best carb (and many emotionally satisfying) choices. These are not every perfect options, however, when you’re saddled with no other choices as a result of time or location constraints, they’ll do in a pinch.
It’s a huge help that fast-food places are required to post nutritional content. It gets simpler to stick to the keto plan every day. The carb count I’m listing is approximate and it is NET grams.
In general, there exists usually some salad option anywhere you happen to 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 will help to get a knife and fork handy within your car or purse. Big, juicy burgers in tiny bits of lettuce wind up on the table – or perhaps in your lap. Small, flimsy fastfood plasticware also creates difficult eating. Grab your very own sturdy utensils and revel in!
Now for that 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 offer you a clue, things like “honey” inside the honey dijon or “sweet” in the dressing name – these are typically not a great choice. Check the ingredient for items that are higher in carb content.
Chicken – Choose grilled or sauteed. Avoid any chicken which is breaded.
McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) without 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) with no bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich without the bun is 3g. BEWARE – you might think the veggie burger is low, but 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 alternative. Usually do not attempt.
BONUS – dessert!?! – the fresh 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 all loaded with carbs. I guess you could just ask them to throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I actually have no information on what the carb count could 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 for 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 piece of lettuce for quick low carbohydrate eating. (As I’ve said, I attempted it and don’t love it. I like to transport 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 make sure the ingredients are not carb-rich.
Wendy’s – Again, you can obtain 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 inside the chicken club sandwich or 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 as well as other pizza places – It is easy to get accustomed to eating pizza with no crust. You should eat double the amount, but when there’s an event or dinner out that you simply can’t avoid with a pizza place, just slide the cheesy toppings off and consume the big messy pile of cheese and toppings. A side salad is a nice addition. Otherwise, just go for making pizza in the home with a low-carb crust.
Mongolian Barbecue – YES! Load increase your bowl with chicken, shrimp, onion slices, and mushrooms, then top using 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 accomplish his work. It goes without proclaiming that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs never to bring them to the table.
Italian Restaurants – These take a little cunning, however they can be conqurerd! Ideas: what about chicken Marsala within an Italian place? Ensure it doesn’t have pasta. Substitute broccoli as well as other keto-friendly side dish – or even a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants would be the most challenging, because any low carbohydrate option is not the reason why to go to the restaurant in the first place. In a Mexican restaurant, I tend to acquire a large burrito without any beans and spread the soft tortilla out like a plate. Consume the inner ingredients and toss the tortilla.