Choosing fast food that fits into your diet can be challenging, especially when following a restrictive meal plan like the ketogenic diet.
The ketogenic diet is high in fat, low in carbs and moderate in protein.
While the majority of fast foods tend to be high in carbs, there are some keto-friendly options available.
Here are 9 fast-food options that you can enjoy on a ketogenic diet.
Typical burger meals from fast-food restaurants are high in carbs due to their buns.
For a keto-approved version of a fast-food burger meal, simply skip the bun and any toppings that could be high in carbs.
Popular high-carb toppings include honey mustard sauce, ketchup, teriyaki sauce and breaded onions.
Swap the above toppings with mayo, salsa, fried egg, avocado, mustard, lettuce, ranch dressing, onions or tomato to cut back on carbs and add extra fat to your meal.
Here are some examples of low-carb, keto-friendly burger meals:
- McDonald’s Double Cheeseburger (no bun): 270 calories, 20 grams of fat, 4 grams of carbs and 20 grams of protein (1).
- Wendy’s Double Stack Cheeseburger (no bun): 260 calories, 20 grams of fat, 1 gram of carbs and 20 grams of protein (2).
- Five Guys Bacon Cheeseburger (no bun): 370 calories, 30 grams of fat, 0 grams of carbs and 24 grams of protein (3).
- Hardees ⅓ lb Thickburger with cheese and bacon (no bun): 430 calories, 36 grams of fat, 0 grams of carbs and 21 grams of protein (4).
- Sonic Double Bacon Cheeseburger (no bun): 638 calories, 49 grams of fat, 3 grams of carbs and 40 grams of protein (5).
Most fast-food establishments will be happy to serve you a bunless burger.
Boost your fiber intake by adding a simple side salad topped with a high-fat dressing to your meal.
Surprisingly, a single burrito wrap can pack over 300 calories and 50 grams of carbs (6).
Since the ketogenic diet is very low in carbs (typically under 5% of total calories), skipping burrito shells and wraps is a must.
Fortunately, you can build a delicious burrito bowl without the added carbs.
Start with a low-carb base like a leafy green, then add your preference of protein and fat choices.
Be sure to avoid high-carb toppings like tortilla chips, beans, sweet dressings or corn.
Instead, stick with high-fat, low-carb options like sliced avocado, sautéed veggies, guacamole, sour cream, salsa, cheese, onions and fresh herbs.
Here are some burrito bowl options for ketogenic diets:
- Chipotle Steak Burrito Bowl with lettuce, salsa, sour cream and cheese (no rice or beans): 400 calories, 23 grams of fat, 6 grams of carbs and 29 grams of protein (7).
- Chipotle Chicken Burrito Bowl with cheese, guacamole and romaine lettuce (no rice or beans): 525 calories, 37 grams of fat, 10 grams of carbs and 40 grams of protein (7).
- Taco Bell Cantina Power Steak Bowl with extra guacamole (no rice or beans): 310 calories, 23 grams of fat, 8 grams of carbs and 20 grams of protein (8).
- Moe’s Southwestern Grill Burrito Bowl with pork carnitas, grilled peppers, sour cream, cheese and guacamole (no rice or beans): 394 calories, 30 grams of fat, 12 grams of carbs and 30 grams of protein (9).
Choosing a keto breakfast option at a fast-food restaurant doesn’t have to be difficult.
Most fast-food establishments serve eggs, which are a perfect food for those following a ketogenic diet.
Not only are they high in fat and protein, they’re also extremely low in carbs.
In fact, one egg contains less than 1 gram of carbs (10).
Although many egg dishes are served with bread or hash browns, it’s easy to make your order keto-friendly.