Gas Stations / Convenience Stores
We never thought we would be the ones to eat a sandwich from a gas station but a long car trip last year changed that we didnt want to have to stop for gas when we just wanted to keep driving. But, hunger struck!
We picked up a breakfast sandwich from inside a gas station and after peeling off the bun it was pretty tasty! Just sausage, egg, and cheese. Keep in mind, though, that the sausage patties will usually have a few carbs in from filler material.
A lot of gas stations now offer ketogenic options like:
- Hard-boiled eggs
- Pork rinds
Take a look around you can easily make a keto meal when youre in a rush. Many gas station chains have also started to make their cheap coffee more gourmet too and offer add-ins we have found sugar-free syrups at more than one chain, making that late night pick-me-up taste so much better!
Breadless Subs And Sandwiches
Some fast-food chains may offer other options without bread to help people reduce their carbohydrate intake.
For example, a chain might prepare a breadless sub using the same sandwich ingredients as a regular sub, but placing them on a bed of lettuce instead of inside a roll. This can greatly reduce the carbohydrates in a meal.
For example, the chain Subway offers many of its signature subs as salads as well. Subways 6-inch black forest ham sub contains 42g of total carbohydrates. In comparison, a black forest ham salad contains 12g of total carbohydrates.
Again, keep in mind that adding some dressings and condiments will add carbohydrates to these meals, so choose accordingly.
El Pollo Loco / Nandos / Other Grilled Chicken Places
El Pollo Loco is one of the few restaurants that have gotten on board with the lettuce taco shell. Here, you can grab any of their tacos in a lettuce shell so make sure to check their nutrition information beforehand on their website. All of their flame-grilled chicken has 0g net carbs, so theyre a fantastic option to choose if you have an El Pollo Loco closeby.
They also offer a few dressings and a lot of salsas. All of their salsas are either 2g net carbs or 1g net carbs per serving so you can eat these. If you want to add in a dressing, choose one of the following:
- Creamy Cilantro
- Ranch Dressing
- You can add avocado
They also serve broccoli and side salads if youre looking for a vegetable option to pair up with your meal.
El Pollo Locos menu looks pretty similar to those of other grilled chicken places. Make sure to double check what their carb counts are online before ordering, but you should have a detailed idea of what to order based on this.
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Gas Stations And Convenience Stores
Most people think that they wont be able to find anything healthy at a gas station or convenience store, however, more and more establishments are offering breakfast sandwiches in the morning.
If you just remove the bun, you will have a quick, keto friendly breakfast. If the establishment offers eggs, string cheese, or deli meats, those are also excellent choices. If you are looking for a healthy snack, try pork rinds or almonds.
Just because you are on the keto diet, it doesnt mean that you need to cheat when you are forced to eat on the run. Each of the food choices listed above are not only tasty, they are also all low in carbs. Next time you eat fast food, you dont need to feel guilty.
Five Guys Burger And Fries
The best part about Five Guys is that they put some care into the way they serve their lettuce wrapped burgers. Sometimes when you get a burger without the bun you just get a flimsy piece of wilted lettuce on top of a burger. Five Guys serves up bunless burgers the right way. Your best options at Five Guys are the bunless burgers and you can get peanuts on the side.
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General Tips For Ordering Low Carb Fast Food
Fast Food Restaurants With Low
Here are some top keto-friendly and low-carb options at popular fast-food and fast-casual chains. If you’re going for a bunless burger or sandwich, don’t forget to ask for it in a lettuce wrap or ask for extra lettuce on the side to make your own.
Use the McDonalds nutrition calculator to edit the ingredients and customize the nutrition information for any of their menu items.
- Artisan Grilled Chicken Sandwich, no bun, no ketchup: 2g carbs
- Bacon Ranch Grilled Chicken Salad, no dressing: 8g carbs
- Quarter Pounder, no bun, ketchup or cheese: 1 carb
- Egg McMuffin and most other breakfast sandwiches, no bread: 3-4g carbs
The site No Bun Please outlines a lot of options for low-carb eating at Burger King.
- Whopper Jr., plain with no bun: 0g carbs
- Grilled Chicken Sandwich, no bun: 1g carbs
- Sausage, Egg & Cheese Croissanwich and most other breakfast sandwiches, no bread: 1-4g carbs
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The Keto Fast Food Breakfast Challenge
I love food. I love biscuits, homemade bread, and bagels. I go to the gym and eat relatively healthy but I’ve never cut foods completely out of my diet in the name of dropping pounds. So if I was going to test and critique keto fast food breakfasts, I was gonna do it right. For one week I only ate keto fast food breakfasts to find the best and worse.
Eating a keto meal later in the day at fast food restaurants is relatively easy because everywhere from Chipotle and Wendy’s to KFC and Five Guys offer menu items like cheeseburgers, burrito bowls, fried chicken and salad bowls without any kind of bread or breading. It’s relatively simple to order a bunless burger or a side salad with no croutons.
Breakfast, however, is a different story. Most fast food breakfasts include high carb things like nuggets, hash browns, cheese biscuits or pancakes. Here are the chains that made it possible to eat a great breakfast and still be keto.
The Best Keto Fast Food Choices At Mcdonald’s In
You don’t have to ditch fast food if you’re on the keto diet.
Are you in ketosis right now? The latest of the low-carbohydrate diets continues to grow in popularity as would-be beach bod-havers swap sandwich bread, buns and french fries for bacon, cheese and guacamole. One highly-attractive element of the keto diet plan is that it doesn’t restrict calories as much as most other diets, so you can have tasty food — and eat it, too — just as long as it’s the right type of calories. And fortunately, that includes crave-able comfort foods like meat, cheese and avocado.
If you don’t know, the keto diet is the elimination of most carbohydrates and sugar in nearly all forms and a carefully calculated blitz of fat meant to send your metabolism into a state of ketosis. When this happens, ketones are created from fat and used for fuel at a much higher rate, resulting in rapid weight loss along with spikes in energy, according to adherents of the keto diet.
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Chipotle / Moes Southwest Grill / Other Mexican Chains
Up for Mexican food? Youre not alone! Mexican is our favorite go to food when we are craving spicy while on the go. At many build-a-burrito places, you can choose between a burrito bowl sans rice and beans or a salad. Theres normally a lot of options to choose from for a ketogenic diet, too. Just be careful as the carb counts do start to creep upward as you add more toppings.
We recommend ordering a salad bowl with a combination of the following:
- Sour Cream
There are countless options you have when building a salad at places like this. They normally have many toppings and sides to choose from, so try to stick with the simpler and lower carb options. Bigger chains almost always have their nutritional information online, so make sure to check out the respective website of where you visit.
Keto Friendly Fast Food
One of the biggest lies about the keto diet is that its time consuming and expensive. Life happens, though, and theres not always time for meal prep.
If you find yourself needing a cheap and quick option for eating out, weve got your keto friendly fast food options covered. Enjoy efficient weight loss and optimized health, even in a drive-through. Heres what to order as low carb options in these fast casual and fast food restaurants.
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Keto Fast Food At Home
Or, maybe youre in the mood for low carb fast food taste without the fast food reality you know, a little less grease, a little less guilt, a little less preservatives? Whip up some keto fast food at home instead!
There are so many low carb dinner ideas out there that come together in 10 minutes or less which is about the same amount of time itll take you to drive through the low carb fast food parking lot. Not to mention,eating at home has so many benefits, such as time with your family, healthier options, and cost-effectiveness!
There are tons of low carb recipes online for fast and easy low carb dinners and low carb fast food desserts! A low carb food list can be found here for your reference. And dont forget to look here for a convenient low carb shopping list.Save leftovers for low carb meal prep, and enjoy!
Finding low carb fast food, or making your very own keto foods version is SO easy! I hope youve found some of this information helpful. Whatre your favorite low carb fast food restaurants and orders? Let me know in the comments below!
Taco Bell / Del Taco / Other Taco Places
Typically taco places dont stock low-carb tortillas on their shelves, so the options are pretty limited. Your only real choice is to order heavy meat/cheese filled items and remove the shell, otherwise it may get too expensive.
You used to be able to order a side of chicken, beef, lettuce, and guacamole for under $2 at Taco Bell, but many locations no longer offer this. Youre welcome to try to order side dishes , but your experiences may vary.
Even at Del Taco, their lowest carb salad comes in at a whopping 18g net carbs. Its best to try to skip taco places unless you have no other choice.
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The Most Complete Best Keto Fast Food Guide Ever Includes All The Best Keto Low Carb Fast Food Options At 30 Restaurants Tips For Ordering Keto Friendly Fast Food What To Get And What To Avoid And Even Keto Fast Food Recipes
You have to admit, fast food and a keto diet dont exactly go hand in hand. We all know that a homemade meal is going to be better for you, but Im a firm believer in doing the best you can in every circumstance. And sometimes, life just happens. Whether you need keto friendly fast food because youre on the road, you have a crazy schedule, or you need the best keto fast food options for a different circumstance, thats what this low carb keto fast food guide is for. If eating keto fast food helps you stay on track, go for it.
Before we jump in head first into eating fast food on keto, be aware that most likely you wont find clean keto fast food options. Even if you avoid the obvious carb culprits such as buns or breaded items, many fast food places add not-so-nice ingredients like wheat, sugar, starch, corn syrup and artificial preservatives even to seemingly safe items, like chicken or beef. If you are trying to follow a strict, clean keto diet, then keto fast food will be tough to come by.
But sometimes thats okay you do what you have to do! The key is to be informed when choosing to eat fast food on keto.
Jack In The Box Keto Options
A very well known chain across most of the US, Jack in the Box offers burgers as their mainstay specials. If youre coming here for a burger, consider getting a combination so that your money stretches. Consider a sirloin swiss burger with bacon of course leaving the bun off. We estimate that it is about 8g net carbs.
If youre not in the mood for a burger, Jack in the Box also offers chicken strips for 5g net carbs. Alongside it, they have a Chicken Club Salad for 8g net carbs.
They indeed offer a wide variety of sauces and condiments to go with your burgers, chicken, and salads. Feel free to pick any from the list below:
- Bacon Ranch Dressing
- Creamy Southwest Dressing
- Buttermilk House
- Fire Roasted Salsa
- Buffalo Dipping Sauce
- Tartar Sauce
- Zesty Marinara
- Chipotle Sauce
- Creamy Italian Sauce
- Peppercorn Mayo
- Sun Dried Tomato Sauce
Keep in mind that some of the sauces listed are sandwich sauces, so you may have to request them on the side. They do also offer some breakfast options, but theyre typically in a wrap or have hashbrowns cooked in. If you opt for one of these, make sure to remove the carb-filled items.
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Essential Rules To Follow When Ordering Fast Food On A Keto Diet
You can make it work, but heres what you need to remember before the drive-through.
Plan, please. Anything done well requires planning, says Jadin. When eating out, especially at a fast-food restaurant, use a food tracking app or look at their nutritional databases online to make a choice that will align with your goals.
Always add avocado when possible. Is avocado on the menu somewhere? Order a side of it and add it to whatever you order, says Mancinelli.
Amp up fat, not meat. One challenge is that people often put a big hunk of meat on their plate and call it keto, says Mancinelli. Simple math can help you get it right: Reduce a typical portion of protein in half and cover it with a fat-rich sauce. Always think about how to add fat to your plate rather than focusing on meat, she says. Eating too much protein can kick you out of ketosis.
Set yourself up for success. If you know youre going out, stock your bag with extras to add healthy fats to the meal, like packets of olives, macadamia nuts, and olive oil, says Wagner. Sounds crazy, but it works.
Balance your day. What you eat over the course of a day matters more than a single meal. Vary your fat. If you ate a high-saturated-fat fast food lunch, balance it later with sources of unsaturated fats, like avocado, or omega-3s like sardines, salmon, or tuna, says Mancinelli. Likewise, if you went higher in carbs during lunch because you ate salad, focus on protein and healthy fats at dinner.
Kfc Fried Chicken Drumsticks And Coleslaw
A person could order KFC Fried Chicken Drumsticks and add a serving of KFC Coleslaw for a keto friendly option.
Each drumstick has the following
The following tips can help someone enjoy their fast food meal while staying in ketosis:
- Ask to swap high sugar sauces for high fat condiments, such as mayonnaise or olive oil.
- Choose full fat salad dressings, but be sure to check the sugar content.
- Request a side salad instead of a burger bun.
- Add some extra avocado to a burger or chicken salad.
- Ask for some extra cheese or cheese slices instead of buns or other forms of bread.
- Choose a bowl rather than a taco or wrap.
- Use lettuce leaves as substitutes for buns.
For quick snacks, people can also eat whole foods that are quick and convenient to prepare or buy from a grocery store.
Some keto friendly ideas include:
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White Castle / Steak N Shake
Neither of these places is a great choice when it comes to keto. If you have the choice of going somewhere else that has more to choose from we recommend it.
At White Castle, you only really have the option of ordering their chicken or beef sliders with no bun. The double beef burger slider is about 9g net carbs each while the chicken sliders are only about 1-2g net carbs each, without the bun. If you want to pair with sauce, you can get cheese sauce or ranch dressing on the side .
At Steak n Shake, the options are virtually the same, though they offer much more toppings for their burger. They have guacamole and bacon that you can add to your burgers, alongside sausage and eggs that you can order from their breakfast menu. Their nutrition information is not laid out well online, so if you eat here, try to be sensible with what you order.