You’ve committed to a ketogenic lifestyle, which means you’re embracing high-fat, low-carb eating to fuel your body in an efficient and healthy way. But let’s be real—life moves fast. Whether it’s a road trip, a hectic day, or just a craving that hits when you’re out and about, you might find yourself needing a keto-friendly option at a fast food joint. It might seem tricky at first, but don’t worry. I’ll show you how you can enjoy the convenience of fast food while sticking to your keto goals.
1. The Golden Arches: Keto at McDonald’s
McDonald’s can actually be surprisingly keto-friendly if you know how to customize your order. The best choice here is their burgers — just make sure you skip the bun and watch out for those sneaky sauces that can add unnecessary sugar and carbs.
- Double Quarter Pounder with Cheese (No Bun, No Ketchup): Ask for it with lettuce, pickles, and mustard only. You’ll get all the satisfying flavor without the extra carbs. Add a side of bacon or a second patty if you’re extra hungry.
- Egg McMuffin (No Muffin): If it’s breakfast time, the Egg McMuffin without the muffin is perfect for keto. The egg, Canadian bacon, and cheese have only a few grams of carbs and plenty of fat to keep you full.
Pro Tip: Keep a stash of Mission Carb Balance Tortillas (available on Amazon with rave reviews) in your bag or car. They can be used to wrap up your burger patties to give you a more handheld experience without ruining your macros.
2. Chick-fil-A: When You’re in the Mood for Chicken
Chick-fil-A might seem like a tough place for keto because so much of their menu is breaded. But they also have some great low-carb choices if you look carefully.
- Grilled Chicken Nuggets: These grilled nuggets are tasty and absolutely keto-friendly. Pair them with a side salad and make sure to choose a dressing like their Zesty Buffalo Sauce, which has zero carbs.
- Grilled Chicken Club Sandwich (No Bun): Just like McDonald’s, you’ll want to go bunless. Add some avocado for extra fat, and feel free to skip the honey-roasted BBQ sauce (too much sugar).
Pro Tip: To boost the fat content, consider keeping Primal Kitchen’s Avocado Oil Mayo (another top seller on Amazon) at home or in your bag to mix into your chicken or salad. It adds a creamy richness without throwing off your keto balance.
3. Taco Bell: Customizing for Keto
Taco Bell can still work for your diet, even if they’re known for carb-heavy items like tortillas and tacos. The trick is to deconstruct.
- Power Menu Bowl (No Rice, No Beans): Customize it by eliminating the rice and beans, and you’re left with a delicious blend of seasoned beef, cheese, guacamole, sour cream, and lettuce. It’s filling and will keep you within your carb limit.
- Burrito Supreme (No Tortilla): Order a Burrito Supreme—with beef instead of beans—in a bowl. Ditch the tortilla and ask for extra lettuce or cheese. Add extra guacamole or sour cream for some healthy fats.
Pro Tip: You could bring along some Wilde Protein Chips (available on Amazon) to scoop up all that tasty filling. These high-protein, low-carb chips are great to keep on hand and satisfy your craving for crunch.
4. Subway: Salad Instead of a Sub
Subway is a reliable option when you need a quick and easy meal. Just skip the bread and turn your favorite sandwich into a salad.
- Rotisserie-Style Chicken Salad: Ask for this hearty salad with all your favorite low-carb toppings. Add spinach, cucumbers, green peppers, and olives. Stick with a dressing like olive oil or vinegar instead of sugary sauces.
- Steak & Cheese Salad: The steak and cheese option can be equally filling and flavorful. Get some extra cheese and a handful of jalapenos to add some kick.
Pro Tip: Keep a small bottle of Bragg’s Organic Apple Cider Vinegar (available on Amazon) in your bag. A drizzle of this can add tons of flavor to your salad and comes with great health benefits.
5. Burger King: Have It Your Way, Keto Style
Burger King’s menu offers plenty of ways to create a keto meal if you’re ready to customize.
- Whopper with Cheese (No Bun, No Ketchup): Ask for it with extra lettuce, mayo, and pickles. The flame-grilled taste of the Whopper still comes through even without the bun, and it’s easy to eat with a fork and knife.
- Sausage, Egg & Cheese Croissan’wich (No Croissant): This is a solid breakfast option if you’re on the go. Just discard the croissant and enjoy the sausage, egg, and cheese.
Pro Tip: Pack a few packets of Nutiva Organic MCT Oil in your bag (they’re available on Amazon in individual packets). You can add it to your coffee or even mix it into a sauce or dressing for an extra dose of keto-friendly fats.
6. KFC: Staying Keto at the Fried Chicken Joint
Fried chicken places are often loaded with carbs, but KFC does have a few options for those of you looking to keep it low-carb.
- Grilled Chicken: KFC’s grilled chicken is a fantastic keto-friendly option. Avoid anything breaded and just stick with the grilled pieces—they’re well-seasoned and juicy.
- Green Beans: As a side, green beans are your best bet. They’re one of the only low-carb vegetables at KFC, so it’s a safe choice.
Pro Tip: To jazz up those green beans, sprinkle on a bit of Nutritional Yeast (available on Amazon). It’s a keto favorite, adding a cheesy flavor without the carbs.
7. Wendy’s: Burgers, Salads, and More
Wendy’s has plenty of fresh options that you can make keto with just a couple of tweaks.
- Baconator (No Bun): The Baconator is an ideal keto meal. Just order it without the bun, and consider doubling up the patties if you’re especially hungry.
- Caesar Side Salad (No Croutons): Add a Caesar side salad to your order, but be sure to leave out the croutons. Caesar dressing is usually low in carbs, but it doesn’t hurt to check the nutritional information if you’re unsure.
Pro Tip: You could keep some Himalayan Pink Salt packets in your car or bag. Salting your food a bit more can be beneficial when you’re on keto, as it helps with electrolyte balance—something you definitely need to keep an eye on.
8. Starbucks: Keto-Friendly Coffee Breaks
Stopping for coffee? Starbucks has a few solid options that won’t kick you out of ketosis.
- Americano with Heavy Cream: Skip the sugar-laden syrups and opt for an Americano with a splash of heavy cream. If you need a bit of sweetness, ask for a few pumps of sugar-free syrup (vanilla is a popular choice).
- Bacon & Gruyere Egg Bites: These egg bites are great for keto. They’re fluffy, cheesy, and low-carb—perfect for a snack or light meal.
Pro Tip: Carry SweetLeaf Liquid Stevia Drops (available on Amazon) with you if you like a bit of sweetness in your coffee. They’re keto-approved and come in several flavors.
9. Five Guys: Load Up on Toppings
Five Guys is an excellent choice for keto because you can customize your order and really load up on the good stuff.
- Bacon Cheeseburger (No Bun): Ask for a bacon cheeseburger without the bun, and have it wrapped in lettuce instead. Five Guys also lets you go all-out with toppings—pile on pickles, grilled onions, jalapenos, and extra cheese to make it even more satisfying.
- Hot Dog (No Bun): If you’re in the mood for something different, go for a hot dog without the bun. Top it with mustard, cheese, and grilled veggies.
Pro Tip: Keep Lakanto Classic Monkfruit Sweetener with you (available on Amazon). It’s great to have on hand if you decide to make your own keto-friendly ketchup or BBQ sauce at home, which can make those bunless burgers even better.
10. Tips for Making Any Fast Food Meal Keto-Friendly
Fast food doesn’t have to derail your keto diet if you follow some basic tips. Here are a few strategies you can use no matter where you’re eating:
- Skip the Bun: This is the most obvious way to reduce carbs, but it’s crucial. Almost any burger or sandwich can be made keto by ditching the bread. Ask for it wrapped in lettuce instead.
- Watch for Hidden Sugars: Sauces and dressings can often be loaded with sugars. Stick to mustard, mayo, or oil and vinegar to stay safe.
- Add Healthy Fats: Keto is all about fats, so don’t be afraid to add extra cheese, guacamole, or bacon to your order.
- Keep Keto Snacks on Hand: Products like Epic Beef Bars or FBOMB Macadamia Nut Butter Packets are excellent to keep with you. They’re portable, filling, and perfect if your meal didn’t quite satisfy.
Final Thoughts
Sticking to a ketogenic lifestyle doesn’t mean you have to give up convenience—or fast food. With a few smart modifications and a willingness to ask for what you need, you can easily make a trip through the drive-thru fit your macros and support your health goals. Having some keto-friendly products on hand (most of which are conveniently available on Amazon) can make all the difference in making your fast food meal not just bearable, but actually enjoyable.
Remember, the key to succeeding with keto is preparation. When you know what to ask for and how to enhance your meals, you’ll find there are plenty of keto-friendly fast food options out there. So next time you’re out and hungry, you’ve got this! Stay strong, stay keto, and enjoy the journey.
