Keto fast food
You can eat keto at almost any chain if you know what to order. The golden rules plus the best picks chain by chain, with estimated net carbs.
The golden rules
- Any burger goes keto without the bun: ask for it "no bun", in a bowl or lettuce-wrapped.
- Skip EVERYTHING breaded or battered — that coating is flour.
- No fries, rice, tortillas or beans; swap in salad or veggies.
- Sauces: mayo, mustard and hot sauce are fine; ketchup, BBQ and honey mustard only in real moderation.
- To drink: water, zero-sugar soda or unsweetened coffee.
McDonald's
Order this
- Any burger without the bun (ask for it "no bun" or in a bowl) ≈ 3 g net
- Scrambled eggs or breakfast sausage ≈ 1 g net
- Black coffee or americano ≈ 0 g net
Skip
Fries, McNuggets (breaded), buns, McFlurry and sugary sodas.
Burger King
Order this
- Whopper without the bun, with lettuce, tomato and mayo ≈ 3 g net
- Breakfast eggs with bacon ≈ 1 g net
Skip
Onion rings, fries, buns and shakes.
Subway
Order this
- Any sub as a salad bowl with oil & vinegar dressing ≈ 5 g net
- Double the protein in the salad to stay full ≈ 6 g net
Skip
All breads (40-50 g), wraps, cookies and sweet dressings.
Taco Bell
Order this
- Power Menu Bowl without rice or beans (extra lettuce) ≈ 5 g net
- Anything "fresco style", skip the tortilla ≈ 4 g net
Skip
Tortillas, rice, beans, chips and regular sodas.
KFC
Order this
- Grilled chicken, not the crispy/original ≈ 1 g net
- Side salad without croutons ≈ 3 g net
Skip
Breaded chicken (8-12 g per piece), mashed potatoes, biscuits and fries.
Wendy's
Order this
- Double burger without the bun ≈ 3 g net
- Cobb salad without croutons ≈ 6 g net
Skip
Fries, Frosty and buns. Small chili runs ~16 g (in moderation).
Chick-fil-A
Order this
- Grilled nuggets (8-count) ≈ 1 g net
- Cobb salad with grilled chicken, no corn or croutons ≈ 6 g net
Skip
Breaded nuggets, waffle fries, buns and sweet sauces (honey, BBQ).
Chipotle
Order this
- Salad bowl: steak or chicken + cheese + sour cream + guac + pico ≈ 7 g net
- The Keto bowl from the lifestyle menu ≈ 6 g net
Skip
Rice, beans, tortillas and chips.
Values are per-item estimates based on each chain's published data; menus vary by country. Not medical advice.