For individuals 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 nearby 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 shouldn’t have on a low-carb diet.
In order to help you to find a quick keto-friendly option, I’ve compiled a list of several restaurants and fast food places and people things that I’ve found to get the lowest carb (and many emotionally satisfying) choices. These are not all perfect options, but when you’re tied to hardly any other choices due to time or location constraints, they’ll do in a pinch.
It’s a massive help that fast-food places have to post nutritional content. It gets much easier to stick to the keto plan every day. The carb count I’m listing is approximate and it is NET grams.
In general, there is certainly usually some salad option anywhere you happen to be. At Burger joints, just take away the bun, and several places offer lettuce wraps instead. Chicken shouldn’t have breading.
As being a side note, it helps to possess a knife and fork handy within your car or purse. Big, juicy burgers in tiny items of lettuce end up on the table – or even in your lap. Small, flimsy fastfood plasticware also creates difficult eating. Grab your own sturdy utensils and revel in!
Now for your food choices… here are some pretty obvious general rules to follow:
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 provide you with a clue, things like “honey” within the honey dijon or “sweet” inside the dressing name – these are generally not a good choice. Check the ingredient for items that are higher in carb content.
Chicken – Choose grilled or sauteed. Stay away from any chicken that is breaded.
McDonald’s – go for any burger (zero g) or grilled chicken (2 g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Put in 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) with no bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich with no bun is 3g. BEWARE – you might think the veggie burger is low, but it is 19g of carbs, so that’s about a full day of carbs on keto. Add a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad will not be a choice. Usually do not attempt.
BONUS – dessert!?! – the fresh apple fries are not fried and therefore are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are common loaded with carbs. I guess you could just get them throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I actually have no info on just what the carb count will be for each and every 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 to 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 convenient low carbohydrate eating. (As I’ve said, I tried it and don’t enjoy it. I like to carry 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 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 and other pizza places – It is possible to get accustomed to eating pizza with no crust. You should eat double the amount, but when there’s a party or dinner out that you simply can’t avoid in a pizza place, just slide the cheesy toppings off and eat the big messy pile of cheese and toppings. A side salad is actually a nice addition. Otherwise, just opt for making pizza at home using a low-carb crust.
Mongolian Barbecue – YES! Load your bowl with chicken, shrimp, onion slices, and mushrooms, then top with all 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). Put in a bit of garlic and wait for griller to do his work. It is going without saying that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs to not bring these to the table.
Italian Restaurants – These take a little cunning, nevertheless they can be conqurerd! Ideas: what about chicken Marsala within an Italian place? Make sure it doesn’t come with pasta. Substitute broccoli as well as other keto-friendly side dish – or perhaps a big salad. Chicken piccata is another possibility.
Mexican and Chinese restaurants would be the hardest, because any low carb option is not the main reason to visit the restaurant in the first place. With a Mexican restaurant, I tend to obtain a large burrito without beans and spread the soft tortilla out like a plate. Take in the inner ingredients and toss the tortilla.