For people who eat low-carb or keto diets, there is more often than not something you can eat in every fast food place or restaurant. Make plans. Before entering a cafe or restaurant, check out their menu and nutrition information online at home or using your smart phone. It’s always good to know the safe options before being tempted by menu things you should not have on a low-carb diet.
In order to make it easier to find a quick keto-friendly option, I’ve compiled a listing of several restaurants and fast food places and the ones items which I’ve found to get the lowest carb (and many emotionally satisfying) choices. They are not all perfect options, however, when you’re tied to not one other choices as a result of time or location constraints, they’ll do in a pinch.
It’s a huge help that fast-food places must post nutritional content. It gets much easier to stick to the keto plan every day. The carb count I’m listing is approximate and is NET grams.
In general, there is usually some salad option anywhere you happen to be. At Burger joints, just remove the bun, and several places offer lettuce wraps instead. Chicken shouldn’t have breading.
Being a side note, it can help to have a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce end up on the table – or even in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Grab your very own sturdy utensils and appreciate!
Now for the food choices… here are a few pretty obvious general rules to adhere to:
Skip the bun or wrap
Skip the pasta, potato, or rice
Salads – no croutons. Stick with low sugar dressing options – Caesar, Blue Cheese, Ranch, Chipotle. Consider the name which may offer you a clue, things like “honey” inside the honey dijon or “sweet” inside the dressing name – these are generally not the ideal choice. Check the ingredient for things that are higher in carb content.
Chicken – Choose grilled or sauteed. Avoid any chicken that is certainly breaded.
McDonald’s – choose any burger (zero g) or grilled chicken (2 g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Add a side salad (3g). The Caesar salad with grilled chicken or even the bacon ranch salad with grilled chicken are 9g.
Burger King – same burger info as McDonald’s: burger (zero g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich without the bun is 3g. BEWARE – you might think the veggie burger is low, however it is 19g of carbs, so that’s regarding a full day of carbs on keto. Put in a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad will not be an option. Do not attempt.
BONUS – dessert!?! – the new apple fries are not fried and they are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are all rich in carbs. I suppose you could just get them throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. We have no information on just what the carb count would be for each bunless sub, however you can probably figure it all out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? Not a clue. Stick towards the salads, but realize you’ll only get iceberg lettuce (4g).
Carl’s Junior and Hardees – This chain offers “lettuce wraps” – your burger wrapped in a large bit of lettuce for easy low carbohydrate eating. (As I’ve said, I used it and don’t love it. I like to transport my very own fork instead.) Bunless options – Six dollar burger (7g), 1/2 thick-burger (5g), charbroiled chicken club sandwich (7g/10g at Hardees). Grilled chicken salad without croutons is 10g. Side salad is 3g.
Jimmy John’s – The unwich – a sandwich wrapped in lettuce – fits the bill here. Meats are fine, just ensure the ingredients are certainly not carb-rich.
Wendy’s – Again, you can get your burger in a lettuce wrap or perhaps a box. Any burger with toppings. Mayo has corn syrup, and is also 1g. The chicken grill fillet is 1 g. It can be ordered within the chicken club sandwich or even the ultimate chicken grill sandwich. Best salads: chicken caesar (7g), blt chicken salad with grilled chicken. Side salads aer 6g or 2g for Caesar.
Pizza Hut as well as other pizza places – It really is easy to become accustomed to eating pizza without any crust. You should eat double the amount, but if there’s a party or dinner out that you simply can’t avoid in a pizza place, just slide the cheesy toppings off and consume the big messy pile of cheese and toppings. A side salad is really a nice addition. Otherwise, just choose making pizza at home using a low-carb crust.
Mongolian Barbecue – YES! Load increase your bowl with chicken, shrimp, onion slices, and mushrooms, then top with the Asian black bean sauce. I know beans have carbs, but this sauce label says 1 gram of carbs per ounce (each sauce is plainly labeled). Give a bit of garlic and wait for griller to accomplish his work. It is without saying that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs never to bring them to the table.
Italian Restaurants – These take a little cunning, nevertheless they can be conqurerd! Ideas: what about chicken Marsala inside an Italian place? Ensure it doesn’t come with pasta. Substitute broccoli or some other keto-friendly side dish – or even a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants are the hardest, because any low carbohydrate choice is not the reason why to go to the restaurant to start with. In a Mexican restaurant, I tend to obtain a large burrito with no beans and spread the soft tortilla out like a plate. Take in the inner ingredients and toss the tortilla.