Eating Keto at Fast Food Restaurants – Yes, It’s Possible!
Sticking to a keto diet while on the go can seem impossible. But guess what? You don’t have to abandon your low-carb lifestyle just because you’re in a rush! More and more fast-food restaurants now offer keto-friendly options, and with a few smart tweaks, you can enjoy delicious, satisfying meals without breaking ketosis.
The key is knowing what to order and what to avoid. Many menu items can be adjusted to fit your macros—think bunless burgers, grilled proteins, and leafy greens. But beware! Hidden carbs lurk in sauces, breading, and even seemingly innocent salads.
In fact, adherence to a ketogenic diet can be challenging for some individuals. A meta-analysis of 15 studies on ketogenic diets for epilepsy in adults found that the combined dropout rate was 45%, with many people discontinuing due to psychosocial reasons, fatigue, and unintended weight loss. However, with the right strategies and meal choices, sticking to keto while dining out becomes much easier.
Another reason many people struggle is the difficulty of finding convenient low-carb options. Thankfully, with the rising popularity of the keto diet, restaurants have started catering to this dietary preference, making it easier than ever to find something keto-friendly on the menu.
How to Order Keto at Fast Food Restaurants
If you’re new to eating keto on the go, it helps to have a strategy. The easiest way to stay on track is to avoid bread, fried items, and sugary condiments. Most fast-food meals revolve around high-carb ingredients, but many of them can be customized to fit your diet
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Instead of ordering a regular burger, ask for a “bunless” version or a lettuce wrap. Most restaurants will accommodate this request. Also, skip the fries and replace them with a side salad or extra protein. Fried foods are usually coated with flour or breadcrumbs, which add unnecessary carbs. Stick with grilled options when possible.
Another important aspect to consider is portion sizes. Some keto-friendly fast food items may still have small amounts of carbs, so watching portion control is crucial. Ordering double patties or extra cheese can help keep you fuller for longer without consuming unnecessary carbs.
Sauces and dressings can also be sneaky sources of sugar. Many fast-food chains use high-fructose corn syrup in their condiments, so be sure to choose mustard, mayonnaise, ranch, or guacamole instead.
The 10 Best Keto Fast Food Options You Can Order Right Now
1. McDonald’s – Bunless Double Cheeseburger
McDonald’s is a staple in the fast-food world, and thankfully, it has keto-friendly options. Order a Double Cheeseburger without the bun and ketchup. Ask for extra cheese and mayonnaise to up the fat content.
Carbs: ~2-3g (without ketchup)
2. Burger King – Whopper Without the Bun
The Whopper is one of the easiest keto fast food meals. Just ask for no bun, no ketchup, and add cheese and bacon if possible.
3. Wendy’s – Baconator (Lettuce Wrapped or Bunless)
The Baconator is already packed with fat and protein, making it an ideal keto meal. Skip the bun, and you’re golden!
4. Chick-fil-A – Grilled Nuggets with Side Salad
Chick-fil-A’s grilled nuggets are a fantastic keto choice. Pair them with a side salad (without croutons) for a satisfying meal.
5. Chipotle – Keto Salad Bowl
Chipotle offers a pre-made keto salad bowl that includes romaine lettuce, carnitas, tomatillo-red salsa, cheese, and guacamole. Skip the beans and rice!
6. Taco Bell – Power Bowl (No Rice, No Beans)
Order a Power Bowl without rice and beans, and load it up with guacamole, cheese, and sour cream for a perfect keto meal.
7. Five Guys – Lettuce Wrapped Bacon Cheeseburger
Five Guys allows you to order a lettuce-wrapped burger, giving you a high-protein, high-fat keto meal without the carbs.
8. Subway – Chopped Salad with Double Meat
Skip the bread and opt for a Subway salad loaded with protein, cheese, and oil-based dressings.
9. KFC – Grilled Chicken with Green Beans
KFC’s grilled chicken is a good option as long as you avoid the breading. Pair it with green beans for a balanced meal.
10. In-N-Out – “Protein Style” Burger
West Coast keto lovers rejoice! Order a “Protein Style” burger wrapped in lettuce, and enjoy a delicious, low-carb option.
Keto Fast Food is Easier Than You Think!
You don’t have to give up fast food just because you’re on keto! By making smart choices, you can enjoy delicious low-carb meals while staying in ketosis. From bunless burgers to protein-packed salads, the options are better than ever in 2025.
In fact, research supports keto’s effectiveness. A 90-day study on Type II diabetic patients showed an average weight loss of approximately 20 pounds when following a ketogenic diet. So, staying committed to your keto diet—even while eating fast food—can bring real health benefits. Now I want to provide a quick disclaimer. Yes. It is possible to eat low-carb foods from fast food restaurants and it is possible to lose weight even though it’s food from a fast food restaurant. I have done this myself on occasion. However, it’s the exception to the rule, not the rule itself. What do I mean by this? Eating whole foods should be the rule and eating fast food when in a pinch should be the exception to the rule of primarily eating whole foods. This means that I am not suggesting that people eat primarily burgers without buns every day even though the topic of this blog post is related to eating in fast food restaurants.
Got a favorite keto fast food hack? Drop it in the comments!
🔗 Want More Keto Tips? Check out how to start the keto diet and lose weight fast!
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