Best Keto Fast Food Options When on the Road

Health and fast food don’t typically belong in the same sentence together. However, there are times when, despite your best efforts, you’re faced with a fast food menu and a grumbling stomach. Maybe it’s an unexpected delay in a smaller airport or a traffic jam and a car full of hungry kids. Whatever the reason, my advice is the same – use what information you have to make the best choice available to you when ordering keto fast food. 

Before getting into chain specific choices, there are a few basic guidelines that can save you some time and ketones. 

  • Seek out the keto staple foods: non-starchy vegetables (ex. lettuce, tomatoes, peppers etc.), protein (ex. chicken, beef, eggs etc.) and fats (ex. mayo, vinaigrette dressing, cheese etc.). 
  • Avoid breads, breading (ex. breaded fish, chicken, onion rings etc.), french fries, and sweetened sauces (ex. barbeque, honey mustard etc.). 
  • Choose zero carb beverages like water, unsweetened iced tea or coffee.
  • Pay attention to sauces! Zero or low carb sauces and dressings typically include mayo, classic hot sauce, Italian and vinaigrette-based dressings (with exception to raspberry and other fruit vinaigrettes which have higher sugar content), fresh salsa and ranch dressing. 
  • Consider the label ofsandwich” as optional. There is no rule you have to eat the bread. 
  • Use your smart phone! Most restaurant menus are online and have interactive calculators.

Check out these keto friendly options from common fast food restaurants:

Keto Fast Food Options at Chipotle

Best Keto Fast Food Options, Chipotle Bowl

Burrito Bowl with lettuce, chicken*, fajita vegetables, guacamole, cheese, tomatillo red chili salsa
*net carbs unchanged with beef or pork
Cal 575 Total Carbs 19g Net Carbs 10g Fat 37g Prot 41g
Best Keto Fast Food Options, Steak Chipotle Bowl
Salad with lettuce, steak*, fresh tomato salsa, guacamole, cheese
*net carbs unchanged with chicken or pork
Cal 520 Total Carbs 15g Net Carbs 6g Fat 36g Prot 29g

Beverages: San Pellegrino, Unsweetened Tea, Bottled Water

Nutrition facts calculated using: Chipotle Nutrition Calculator

Make it work, any Mexican style fare: choose salad, not tacos or rice bowls. Start with a bed of lettuce, pick a protein, add non starchy vegetables like onions, peppers, tomatoes. Top with some fat – preferably guacamole or avocados, garnish with cheese and sour cream if you’d like or skip it if you’re dairy free.

Keto Fast Food Options at McDonald's

Best Keto Fast Food Options, Egg McMuffin

Egg McMuffin with Canadian bacon* (hold the muffin)
*net carbs unchanged with sausage
Cal 140 Total Carbs 3g Net Carbs 3g Fat 9g Prot 12g
Best Keto Fast Food Options, Bacon Egg and Cheese
Bacon egg and cheese biscuit (hold the biscuit)
Cal 180 Total Carbs 4g Net Carbs 3g Fat 12g Prot 14g
Best Keto Fast Food Options, Bunless Quarter Pounder
Bunless quarter pounder, cheese, pickles, lettuce, onion, mustard
Cal 340 Total Carbs 4g Net Carbs 3g Fat 25g Prot 25g
Best Keto Fast Food Options, Bunless Chicken Sandwhich
Bunless artisan grilled chicken sandwhich, lettuce, tomato, onion
Cal 160 Total Carbs 2g Net Carbs 2g Fat 4g Prot 29g
Best Keto Fast Food Options, McDonalds Side Salad
Side salad
Cal 15 Total Carbs 3g Net Carbs 2g Fat 0g Prot 1g

Beverages: Coffee, Cream, Unsweetened Tea, Bottled Water


Nutrition facts calculated using: McDonalds Nutrition Calculator

Make it work, any burger joint: choose a sandwich with grilled chicken, beef, eggs or breakfast meat.  Add on cheese, lettuce, tomato, onion to taste, skip the bun. Add salad with vinaigrette or ranch dressing. 

Keto Fast Food Options at Starbucks

Best Keto Fast Food Options, Starbucks Grande Coffee

Grande Coffee 
Cal 5 Total Carbs 0g Net Carbs 0g Fat 0g Prot 1g
Best Keto Fast Food Options, Starbucks Tall Americano
Tall Americano with Heavy Cream 
Cal 112 Total Carbs 2g Net Carbs 2g Fat 11g Prot 1.5g
Best Keto Fast Food Options, Starbucks Gruyere Egg Bites
Bacon and Gruyere Sous Vide Egg Bites 
Cal 300 Total Carbs 9g Net Carbs 9g Fat 20g Prot 19g
Best Keto Fast Food Options, Starbucks Italian Salami

Italian Salami and Manchego
Cal 220 Total Carbs 0g Net Carbs 0g Fat 17g Prot 15g

Beverages (1g of net carb or less): brewed coffee, brewed tea, Pellegrino, bottled water


Nutrition facts calculated using: Starbucks Nutrition 

Make it work, any coffee shop: order black coffee or tea with heavy cream. Stick with sugar free syrups. Customize any beverage by asking for no sugar and subbing in heavy cream. Choose egg bites/wraps or sandwiches and ditch the bread. 

Keto Fast Food Options at Subway

Best Keto Fast Food Options, Subway Oven Roasted Chopped Chicken Salad

Oven Roasted Chicken Chopped Salad
 (lettuce, tomato, grilled chicken, spinach, cucumbers, black olives, mozzarella cheese, oil, vinegar)
Cal 260 Total Carbs 12g Net Carbs 8g Fat 15g Prot 20g
Best Keto Fast Food Options, Subway Black Forest Ham Salad
Black Forest Ham Salad
(lettuce, tomato, red onion, spinach, cucumbers, black olives, ham, cheddar cheese, oil, vinegar)
Cal 376 Total Carbs 13g Net Carbs 9g Fat 20g Prot 17g
Best Keto Fast Food Options, Subway Chopped Tuna Salad
Chopped Tuna Salad
(lettuce, tomato, red onion, spinach, cucumbers, black olives, tuna, mayo)
Cal 362 Total Carbs 11g Net Carbs 7g Fat 24g Prot 15g

Beverages (1g of net carb or less): brewed coffee, unsweetened iced tea, bottled water

Nutrition facts calculated using: Subway Nutrition Calculator 

Make it work, any sub shop: stick with salads and protein or a bunless sandwich. Some sub shops, like Jimmy Johns, have large lettuce leaves that can be used in place of bread (this known as an ‟Unwich”). As always, keep the beverages zero carbs. This is most simply accomplished by drinking water but unsweetened tea and diet sodas also work. 

Final Thoughts

Eating fast food does not mean you have to throw in the towel on your low carb diet. There are many good options available. With a bit of information and some plastic ware, most menus are painlessly customizable. 

So, the next time you find yourself in a pinch and the golden arches are calling your name, head on in and get creative. While it’s not health food, you can stay in ketosis and return to leafy greens and avocadoes when you arrive at your destination.

Want more suggestions for eating keto on the go? Check out our blog post Staying Keto During the Summer While Eating Out

Older Post
Newer Post

Leave a comment

Close (esc)

Popup

Use this popup to embed a mailing list sign up form. Alternatively use it as a simple call to action with a link to a product or a page.

Age verification

By clicking enter you are verifying that you are old enough to consume alcohol.

Search

Shopping Cart

Your cart is currently empty.
Shop now