Eating keto at fast food restaurants doesn’t have to feel limiting. With the right choices, you can find low carb meals at almost every major chain. In this complete keto fast food guide, you’ll discover how to order low carb meals at restaurants, simple swaps that keep carbs low, and 50+ keto-friendly options from the most popular US fast food chains.
As someone who has been creating and testing low carb recipes since 2018, I’ve learned that staying keto while eating out is all about knowing what to order and what to skip.
Following a keto diet doesn’t mean giving up delicious food at restaurants. In fact, that’s what makes the keto lifestyle sustainable in the long term.
Best Tips for Eating Keto Fast Food
Here are a few tips that I follow when eating out to keep my carbs low:
Sticking to keto at fast food restaurants is easier than it seems once you know what to look for. Here are the simple rules I personally follow to keep my meals low carb and satisfying when eating out:
- Check the menu before you go – Take a few minutes to look at the restaurant menu online. Many chains provide nutrition information, which makes it much easier to plan a keto-friendly order in advance.
- Skip bread, buns, and wraps – Most carbs come from bread. If you’re ordering a sandwich or burger, ask for it without the bun or wrapped in lettuce. Some places also offer low carb tortillas.
- Avoid sugary drinks completely – Regular sodas and sweetened drinks are loaded with sugar. Stick to water, sparkling water, or unsweetened coffee to keep carbs low.
- Be careful with sauces and dressings – Many popular sauces like barbecue, teriyaki, and honey mustard are high in sugar. Choose low carb options like ranch, mayo, or mustard, but always double-check since some versions can still contain hidden carbs, or check out these low carb sauces for more ideas when eating out.
- Choose low carb sides – Instead of fries, go for low carb vegetables like cauliflower, mushrooms, or asparagus when available. Side salads (without croutons) are also a great option.
- Go for grilled instead of fried – Most fried foods are breaded, which adds unnecessary carbs. Always ask for your food grilled, baked, or roasted instead of fried.
- Remove croutons and high-carb toppings – If you’re ordering a salad, skip the croutons and add nuts or seeds for extra texture and healthy fats.
- Double-check your order before eating – Mistakes happen more often than you think. Always check that your meal is bunless, sauce-adjusted, and truly low carb before you start eating.
12 Fast Food Places Where You Can Eat Keto
Think keto and fast food don’t mix? Think again. There are actually plenty of keto-friendly fast food options once you know how to order.
Save this list for later, because it’s your go-to guide for finding low carb meals on the go.
Here are 12 fast food chains where you can eat keto:
- KFC
- Burger King
- McDonald’s
- Chipotle
- Taco Bell
- Subway
- Wendy’s
- Starbucks
- Arby’s
- Jack in the Box
- Panera Bread
- Chick-fil-A
Keto Low Carb Fast Food Options
Keto at KFC
KFC isn’t the most keto-friendly fast food restaurant, mainly because many items are breaded. However, you can still build a low carb meal at KFC by choosing grilled options and skipping high-carb sides.
Here are the best keto-friendly options at KFC:
- Kentucky Grilled Chicken (Breast or Thigh) – One of the best choices since it’s not breaded and keeps carbs low.
- Two Kentucky Grilled Chicken Breasts + Green Beans 600 calories | 6g net carbs
- Green Beans (Side Dish) – A simple low carb side option that pairs well with grilled chicken.
- House Side Salad (No Croutons, No Dressing) – 60 calories | ~3g net carbs. Add your own low carb dressing if available.
Keto-Friendly Drinks at KFC
Staying hydrated without adding extra carbs is key when eating keto. At KFC, stick to sugar-free drinks like:
- Water or sparkling water
- Diet soda (Coke Zero, Diet Pepsi, etc.)
- Unsweetened iced tea
- Black coffee (no sugar or syrups)
👉 Always avoid sweetened drinks, lemonade, and regular soda, as they are high in sugar and carbs.
Foods to Avoid at KFC (High-Carb Options)
While KFC does offer some low carb choices, many menu items are high in carbs due to breading and added sugars.
Avoid these when ordering keto:
- Breaded chicken (popcorn chicken, nuggets, tenders)
- Extra crispy chicken
- Coleslaw (contains added sugar)
- Corn and baked beans
- Sweet dressings and sauces like ranch or barbecue
👉 Always check sauces and sides, as they often contain hidden carbs.
Keto at Chipotle
Chipotle is one of the best places to grab a quick keto-friendly meal. The ingredients are simple, customizable, and full of flavor, making it easy to build a low carb bowl that fits your goals.
To stay keto, skip high-carb ingredients like tortillas, rice, beans, and chips. Instead, build your meal around protein, healthy fats, and low carb toppings.
👉 Good news: many locations now offer cauliflower rice, which is a great low carb alternative to regular rice.
I personally order a salad or burrito bowl with double protein, guacamole, and no rice for a filling keto meal.
Best Keto Chipotle Orders
- Chicken Burrito Bowl (no rice, no beans)
~425 calories | 9g net carbs - Double Chicken Salad (no dressing, no beans, no rice)
~760 calories | 12g net carbs - Double Carnitas Salad
~800 calories | 6g net carbs - Double Steak Salad
~675 calories | 4g net carbs
👉 Add toppings like cheese, sour cream, guacamole, and salsa for extra flavor and healthy fats.
What to Avoid at Chipotle
To keep your meal low carb, avoid:
- Tortillas and wraps
- White or brown rice
- Beans (black and pinto)
- Chips
- Corn salsa (higher in carbs)
👉 These ingredients can quickly increase your carb intake and make it harder to stay in ketosis.
Keto at Taco Bell
With a few simple swaps, you can absolutely enjoy keto at Taco Bell. The key is to customize your order and avoid high-carb ingredients.
Always ask for no beans and no rice, and skip tortillas and shells. Instead, focus on bowls, protein, and low carb toppings.
👉 I usually order a Power Menu Bowl with no rice or beans and add extra protein and guacamole for a filling keto meal.
Best Keto Taco Bell Orders
- Steak Power Menu Bowl (no rice, no beans)
~395 calories | 9g net carbs - Chicken Power Menu Bowl (no rice, no beans)
A great high-protein, low carb option when customized. - Power Menu Bowl (customized keto-style)
~6g net carbs - Burrito Supreme (no tortilla, no beans)
~5g net carbs - Cheesy Toasted Breakfast Burrito (in a bowl, no tortilla)
~150 calories | 3g net carbs
👉 Add guacamole, sour cream, and extra protein to make your meal more filling and keto-friendly.
What to Avoid at Taco Bell
To stay low carb, avoid these high-carb ingredients:
- Rice and beans
- Potatoes
- Corn
- Taco shells and tortillas
- Chips and desserts
- Sugary sauces and dressings
👉 Many sauces contain hidden sugars, so it’s best to keep them minimal or skip them entirely.
Keto at Burger King
Burger King is one of the easiest places to eat keto at fast food restaurants, thanks to its customizable burgers and protein-rich options.
After testing different orders over the years, I’ve found that the best approach is simple: skip the bun, avoid sugary sauces, and focus on protein and fats.
👉 I personally stick to bunless burgers with cheese and bacon at Burger King, since they’re the most reliable low carb option when eating on the go.
Best Keto Burger King Orders
- Double Quarter Pound King (no bun, no ketchup)
~890 calories | 6g net carbs - Whopper (no bun, no ketchup)
~410 calories | 3g net carbs - Bunless Double Whopper with Cheese
~730 calories | 4g net carbs - Grilled Chicken Club Salad (no croutons)
~490 calories | 8g net carbs - Breakfast Sandwich (no bun or croissant)
~1–3g net carbs depending on ingredients
👉 Add extra cheese, bacon, or mayo to increase fats and make your meal more satisfying on keto.
What to Avoid at Burger King
To keep your meal low carb, avoid:
- Fries and onion rings
- Chicken nuggets and crispy chicken
- Breaded or fried items
- Buns, croissants, and wraps
- Sugary sauces like ketchup and BBQ
👉 These foods are high in carbs and can quickly kick you out of ketosis, even in small portions.
If you’re still hungry after your meal, here are some easy low carb snacks you can keep on hand.
Keto at McDonald’s
Eating keto at McDonald’s is surprisingly easy once you know how to order. Most burgers can be turned into a low carb meal by simply removing the bun and skipping high-sugar sauces.
From my experience, sticking to bunless burgers and simple ingredients is the easiest way to stay on track.
👉 I usually order a bunless Double Quarter Pounder with cheese and bacon for a filling, high-protein keto meal.
Best Keto McDonald’s Orders
- Artisan Grilled Chicken Sandwich (no bun)
~160 calories | 2g net carbs - Bunless Big Mac (with sauce)
~390 calories | 7g net carbs - Double Quarter Pounder with Cheese and Bacon (no bun)
~8g net carbs - Double Cheeseburger (no bun)
~187 calories | 3g net carbs
👉 Ask for your burger in a lettuce wrap or container and add extra cheese or bacon for more healthy fats.
Quick Tip (important)
👉 The Big Mac sauce contains some sugar, so if you want to lower carbs even more, you can ask for light sauce or no sauce.
Keto at Subway
Subway is a great option when you want a quick keto-friendly meal on the go. Instead of sandwiches, you can turn almost any sub into a low carb salad or protein bowl.
👉 I usually order a Subway Club salad with extra cheese and olive oil for a simple, filling keto meal.
Best Keto Subway Orders
- Tuna Salad (no tomatoes)
~300 calories | 8g net carbs - Cold Cut Combo Salad
~615 calories | 5g net carbs - Spicy Italian Chopped Salad
~711 calories | 5g net carbs - Subway Club Salad
~532 calories | 5g net carbs - Roasted Chicken Salad
~366 calories | 3g net carbs
👉 Add cheese, olive oil, mayo, or avocado (if available) for extra healthy fats and flavor.
To keep your meal low carb, avoid:
- All breads, wraps, and flatbreads
- Sweet Onion Teriyaki Chicken (very high in carbs)
- Sugary sauces and dressings
- Meatballs and breaded chicken
👉 Some sauces can be surprisingly high in sugar, so it’s best to stick with mayo, mustard, or olive oil.
Keto at Wendy’s
Wendy’s is a solid choice when you’re looking for keto-friendly fast food options. With plenty of salads and customizable burgers, it’s easy to build a low carb meal that keeps you full.
From my experience, the best approach is to order bunless burgers or grilled chicken salads and avoid sugary sauces.
Best Keto Wendy’s Orders
- Spicy Chicken Caesar Salad (no croutons)
~500 calories | 6g net carbs - Dave’s Triple with Cheese (no bun, no ketchup)
~900 calories | 5g net carbs - Asiago Ranch Chicken Club (no bun)
~370 calories | 4g net carbs - Grilled Chicken Caesar Salad (no croutons)
~700 calories | 9g net carbs - Grilled Avocado BLT Chicken Sandwich (no bun)
~430 calories | 6g net carbs
👉 You can also order any burger without the bun and customize it with cheese, bacon, and mayo for a satisfying keto meal.
I usually go for a bunless Dave’s burger with cheese and a side salad for a quick, filling keto meal.
What to Avoid at Wendy’s
To keep your meal low carb, avoid:
- Buns and wraps
- Ketchup and sugary sauces
- Taco salad and chili
- Apple pecan salad (high in sugar)
- Breaded or crispy chicken
👉 Many dressings and sauces contain hidden sugars, so always check or ask before adding them.
Keto at Starbucks
Starbucks is one of the easiest places to find keto-friendly drinks and quick low carb snacks. The key is to order your drinks without sugar, syrups, or sweetened milk.
Stick to simple coffee-based drinks and customize them to keep carbs low.
👉 I usually order an iced Americano with a splash of heavy cream and pair it with egg bites for a quick, satisfying keto breakfast.
Best Keto Starbucks Drinks
- Brewed Coffee (Hot or Iced)
5 calories | 0g carbs - Americano (Hot or Iced)
10–15 calories | 0g carbs - Espresso (Single or Double)
~5–10 calories | 0g carbs - Cold Brew Coffee
5 calories | 0g carbs
👉 Customize with:
- Heavy cream or half & half
- Unsweetened almond milk (small amounts)
- Sugar-free vanilla syrup (optional)
Best Keto Starbucks Food Options
- Sous Vide Egg Bites: Bacon & Gruyère
~310 calories | 9g carbs | 19g protein | 23g fat - Breakfast Sandwich (no bread)
(Spicy Chorizo or Ham, Swiss & Egg)
~250–350 calories | 2–4g net carbs (without bun) - Moon Cheese Snack
~170 calories | 1–2g net carbs | high fat, moderate protein
Keto at Arby’s
Arby’s might be known for sandwiches, but you can still enjoy keto-friendly options by making a few simple swaps. The key is to order your meal lettuce-wrapped or bunless and avoid sugary sauces.
From my experience, Arby’s works well for keto if you stick to roast beef, turkey, and deli-style meats with low carb toppings.
👉 I usually go for a bunless roast beef sandwich with cheese and mayo, since it’s one of the easiest low carb options at Arby’s.
Best Keto Arby’s Orders
- Lettuce-Wrapped Reuben (no dressing or light dressing)
~350 calories | 6g net carbs - Bunless Loaded Italian Sandwich
~440 calories | 6–7g net carbs - French Dip (no bread)
~300 calories | ~5g net carbs - Lettuce-Wrapped Half Pound Beef ‘n Cheddar (no red ranch sauce)
~530 calories | 6g net carbs - Roast Turkey & Swiss (no honey mustard, no bread)
~280 calories | 3g net carbs - “Mount Italy” Bowl (no bread)
~780 calories | 9g net carbs
👉 Ask for your sandwich in a lettuce wrap or container, and add cheese or mayo for extra fats.
JKeto at Jack in the Box
Jack in the Box offers several keto-friendly fast food options if you customize your order. The easiest way to stay on track is to choose bunless burgers and grilled items while avoiding sugary sauces and fried foods.
Best Keto Jack in the Box Orders
- Bacon & Swiss Buttery Jack (no bun)
~690 calories | 0g net carbs - Double Jack (no bun)
~660 calories | 2g net carbs - Grilled Chicken Club Salad (no croutons)
~360 calories | 8g net carbs - Extreme Sausage Sandwich (no bun)
~490 calories | 0g net carbs
👉 Ask for your meal bunless or in a lettuce wrap, and add cheese, bacon, or mayo for extra fats.
Keto at Panera Bread
Panera might not seem like an obvious choice for keto, but you can still find a few keto-friendly options by skipping the bread and choosing simple, protein-based meals.
The key is to focus on eggs, meats, and salads while avoiding high-carb extras.
Best Keto Panera Orders
- Bacon, Egg & Cheese (no bread)
~250 calories | ~2g net carbs - Turkey Sausage, Egg White & Spinach (no bread)
~170 calories | ~2g net carbs - Sausage, Egg & Cheese (no bread)
~335 calories | ~3g net carbs - Steak, Egg & Cheese (no bread)
~350 calories | ~3g net carbs - Caesar Salad (no croutons)
~220 calories | ~2–4g net carbs - 👉 Add extra protein, cheese, or olive oil to make your meal more filling and keto-friendly.
What to avoid
To stay low carb, avoid:
- Bread, bagels, and sandwiches
- Cookies, pastries, and chips
- Soups (many are higher in carbs)
- Pickled onions and sweet toppings
- Sugary dressings and drinks
👉 Even some salads can be high in carbs if they include sweet dressings or toppings.
Craving something sweet after your meal? Try these easy keto desserts that won’t spike your carbs.
Final Thoughts: Eating Keto at Fast Food Restaurants
Eating out on a keto diet doesn’t have to feel limiting. With a few simple adjustments, you can enjoy keto-friendly fast food meals almost anywhere.
There are more low carb restaurant options available than you might think, even at places you pass by every day.
To stay on track, remember these simple rules:
- Skip buns, bread, tortillas, and wraps
- Avoid breaded and fried foods
- Watch out for sugary sauces and dressings
- Choose protein, healthy fats, and low carb sides
- Remove croutons and high-carb toppings
👉 Once you know what to look for, eating keto at fast food restaurants becomes easy, flexible, and sustainable.
