When it comes to eating a keto-compliant diet, it is easier to stick to if you cook at home. However, with our busy lives, it can sometimes feel impossible to have home-cooked meals daily. And while I don’t like very many fast food places, sometimes they are necessary. So, I have put together a list of fast food keto options from some popular fast food restaurants to help you get through the busy days without breaking your diet.
Thsi is my go-to at Chick-fil-a:
- 12-count Grilled Nugget (210 Calories, 38g Protein, 5g Fat, 3g Carbs, 0g Fiber)
- Side Salad (Leave off red bell pepper strips.)(80 Calories, 5g Protein, 4 Fat, 7g Carbs, 3g Fiber)
- Garden Herb Ranch Dressing – Whole Packet (280 Calories, 1g Protein, 29g Fat, 2g Carbs, 0g Fiber)
- Unsweet tea, water, etc.
Total: 570 Calories, 44g Protein, 38g Fat, 9 Net Carbs
Besides removing the bread from the sandwiches, this was the best option I could see when researching keto-friendly options at McDonald’s.
- Bacon Ranch Grilled Chicken Salad (320 Calories, 42g Protein, 14g Fat, 8 Carbs, 3 Fiber)
- 2 Creamy Ranch Sauce (Not the Dressing which is really high in Carbs)(110 Calories, 0g Protein, 12g Fat, 1g Carbs, 0g Fiber)(This is per packet)
Total: 430 Calories, 42g Protein, 26g Fat, 6g Net Carbs
There is not much you can get at Burger King. Even their salads are high. You can probably get away with ordering a salad or sandwich and taking off as many high carb items as possible. As far as a meal, though, this was the best thing I could find based on their nutrition info and it is still higher than I would be comfortable with.
- 4 piece Chicken Nuggets (58 Calories, 8g Protein, 11g Fat, 11g Carbs, 1g Fiber)
- Garden Side Salad (60 Calories, 4g Protein, 4g Fat, 3g Carbs, 1g Fiber)
- Ken’s Ranch Dressing (260 calories, 1g Protein, 28g Fat, 2g Carbs, 0g Fiber)
Total: 378 Calories, 13g Protein, 43g Fat, 14 Net Carbs
You can get any of In-and-Out’s burgers “protein style” which replaces the bun with lettuce making the net carb count 8g.
There are no other real options and the only side they offer is fries.
About the only thing you can get at taco bell is one Fresco Crunchy Taco for a net carb total of 11g. If you have to eat here, that is your best option but, otherwise, try to find another place to eat.
At KFC, you can get any of the grilled chicken items for 0 net carbs. Even the crispy chicken isn’t too high. An Original Recipe drumstick is 3 net carbs and a breast is 9 net carbs. You could get an Extra Crispy piece but skip the breast in this category as it is 18 net carbs.
For a side, your only real option is the green beans at 2 net carbs or a side salad. Everything else is pretty high.
If I were to choose a meal, I would get the following:
- Kentucky Grilled Chicken Breast (210 Calories, 38g Protein, 7g Fat, 0g Carbs, 0g Fiber)
- Green Beans (25 Calories, 1g Protein, 0g Fat, 4g Carbs, 2g Fiber)
- Caesar Side Salad (40 Calories, 3g Protein, 2g Fat, 2g Carbs, 1g Fiber)
- KFC Creamy Parmesan Caesar Dressing (260 Calories, 2g Protein, 26g Fat, 4g Carbs, 0g Fiber)
Total: 535 Calories, 44g Protein, 35g Fat, 7g Net Carbs
Jack in the Box
Your best option at Jack in the Box is going to be a salad. You could try the chicken nuggets but you would only be able to get a 5-piece for 12 net carbs.
I would go for the following:
- Chicken Club Salad with Grilled Chicken (370 Calories, 39g Protein, 9g Fat, 11g Carbs, 4g Fiber)
- Creamy Southwest Dressing (190 Calories, 1g Protein, 3g Fat, 3g Carbs, 0g Fiber)
Total: 560 Calories, 40g Protein, 12g Fat, 10g Net Carbs
Chipotle now has Keto Bowls which are delicious. I get the following:
- Double Carnitas, Fresh Tomato Salsa, Guacamole, and Cheese (785 Calories, 54g Protein, 54g Fat, 13g Carbs, 7g Fiber = 6g Net Carbs)
Throw on some lettuce for some extra crunch.
I hope this helps give you a few keto fast food ideas. Never forget, though, that your very best option while on this diet is to cook at home. You are better able to control the ingredients and carb count when you prepare your own meals.