Shared by DeniseM
Wow, that’s a lot of fast food with all of those drive thru’s! But believe it or not there really are lots of keto/low carb options. Being on a keto diet definitely doesn't mean you have to sacrifice the convenience of a drive thru or feel deprived. Contrary to common belief, fast food can fit into a ketogenic lifestyle, it can be done with the right knowledge and creativity to be very healthy! It’s not adviseable to make fast food your only option, focusing on whole nutient dense minimally processed foods is optimal, but it certainly can enhance your journey and make it more sustainable. I’ve been on a keto diet for 7 years and a low carb diet for about 30 years, so I’ve tried a lot of drive thru’s. It’s not something I do that often, but it does come in handy when you or out or don’t feel like cooking. This section will guide you on how to incorporate fast food into your keto diet, and offer tips for making keto-friendly choices. Now put your keto chef’s hat on standby and try some great keto fast food options! You will now be able to put homemade baked chicken and cauliflower out of your mind for awhile with a quick trip to the drive thru! Virtaworks to the rescue on how to do it!
These are just a few tips on what to watch for when ordering.
Watch out for salad dressings. Fast food restaurants can have sugary dressings. If you can’t verify ingredients stick to an Italian vinaigrette or something similar.
2. If in doubt it’s usually always easy to do a lettuce wrapped or bunless hamburger or cheeseburger. Omit the ketchup or any other sauces and stick with mayo or
mustard. You can also asked for your protein on top of a salad.
3. Order grilled protein and bypass anything deep fried, battered, or breaded.
4. You can also add extra protein portios like another hamburger patty or grilled chicken.
5. Watch out for hidden carbs or added carbs like croutons and tortilla strips.
6. Don’t be afraid to ask for modifications. Most places are willing to accommodate custom orders, such as extra cheese, bacon, or avocado.
7. For breakfast eggs, cheese, sausage, and bacon are a great keto-friendly breakfast Avoid hash browns, toast, and pancakes.
8. Many fast food chains provide nutritional information on their websites. Reviewing this can help you make informed choices.
Here are some of my favorite places to eat and what I order while on keto, not every option, definitely explore the individual menus and see what else can be ketofied! So hop in your car and let’s hit some drive thru’s! 🚗
McDonald’s
1. Egg McMuffin (No Muffin)
Ingredients: Canadian bacon, egg, American cheese
Nutritional Information:
Calories: 160
Total Fat: 11g
Saturated Fat: 5g
Carbs: 3g
Fiber: 0g
Protein: 12g
2. Sausage McMuffin with Egg (No Muffin)
Ingredients: Sausage patty, egg, American cheese
Nutritional Information:
Calories: 340
Total Fat: 29g
Saturated Fat: 12g
Carbs: 4g
Fiber: 0g
Protein: 17g
3. Sausage McMuffin (No Muffin)
Ingredients: Sausage patty, American cheese
Nutritional Information:
Calories: 260
Total Fat: 24g
Saturated Fat: 9g
Carbs: 2g
Fiber: 0g
Protein: 10g
4. Bacon, Egg & Cheese Biscuit (No Biscuit)
Ingredients: Bacon, egg, American cheese
Nutritional Information:
Calories: 160
Total Fat: 12g
Saturated Fat: 5g
Carbs: 2g
Fiber: 0g
Protein: 12g
5. Quarter Pounder with Cheese (No Bun, No Ketchup)
Ingredients: Beef patty, American cheese, pickles, onions, mustard
Nutritional Information:
Calories: 360
Total Fat: 25g
Saturated Fat: 12g
Carbs: 5g
Fiber: 1g
Protein: 25g
6. Big Mac (No Bun, No Special Sauce)
Ingredients: Beef patties, lettuce, pickles, onions, American cheese
Nutritional Information:
Calories: 260
Total Fat: 18g
Saturated Fat: 8g
Carbs: 6g
Fiber: 2g
Protein: 17g
7. Double Cheeseburger (No Bun, No Ketchup)
Ingredients: Beef patties, American cheese, pickles, onions, mustard
Nutritional Information:
Calories: 270
Total Fat: 20g
Saturated Fat: 9g
Carbs: 4g
Fiber: 1g
Protein: 20g
8. Grilled Chicken Salad
Ingredients: Grilled chicken, mixed greens, tomatoes, cucumbers, low-carb dressing (such as ranch or Caesar)
Nutritional Information (without dressing):
Calories: 220
Total Fat: 6g
Saturated Fat: 2g
Carbs: 6g
Fiber: 2g
Protein: 30g
9. Grilled Chicken Caesar Salad (Without Croutons)
Ingredients: Grilled chicken breast, romaine lettuce, Parmesan cheese, Caesar dressing (on the side)
Customization: Remove croutons and use the Caesar dressing sparingly or choose a low-carb dressing option.
Nutritional Information (without croutons, estimated):
Calories: 190
Total Fat: 11g
Saturated Fat: 3.5g
Carbs: 6g
Fiber: 2g
Protein: 20g
10. Bacon Ranch Grilled Chicken Salad
Ingredients: Grilled chicken breast, mixed greens, bacon, shredded cheese, grape tomatoes, ranch dressing (on the side)
Customization: Ensure no croutons are added and use the ranch dressing sparingly or choose a low-carb dressing.
Nutritional Information (estimated):
Calories: 320
Total Fat: 14g
Saturated Fat: 5g
Carbs: 9g
Fiber: 3g
Protein:42g
I ♥️ coffee and it’s a great keto option at McDonald’s, if you order it correctly, and can save money!
1. Black Coffee
Ingredients: Brewed coffee
Nutritional Information:
Calories: 0
Total Fat: 0g
Carbs: 0g
Protein: 0g
2. Americano
Ingredients: Espresso, hot water
Nutritional Information:
Calories: 5
Total Fat: 0g
Carbs: 0g
Protein: 0g
3. Espresso
Ingredients: Espresso shot
Nutritional Information:
Calories: 5
Total Fat: 0g
Carbs: 1g
Protein: 0g
4. Iced Coffee (No Liquid Sugar, Add Cream)
Ingredients: Brewed coffee, ice, cream (optional)
Customization: Order without liquid sugar and add cream or a keto-friendly sweetener like stevia.
Nutritional Information (with cream, estimated):
Calories: 50-100 (depending on amount of cream)
Total Fat: 5-10g
Carbs: 1-3g (mainly from cream)
Protein: 0-1g
5. Latte (Made with Heavy Cream, No Syrup)
Ingredients: Espresso, steamed heavy cream
Customization: Replace milk with heavy cream and skip the flavored syrup.
Nutritional Information (estimated):
Calories: 150-300 (depending on size and amount of cream)
Total Fat: 15-30g
Carbs: 2-4g (mainly from cream)
Protein: 2-4g
Customization Tips:
Use Heavy Cream Instead of Milk: Heavy cream has fewer carbs than milk and will make your coffee richer and more satisfying.
Avoid Syrups and Sugar: Skip the flavored syrups and sugar, which can add a significant amount of carbs. Use a keto-friendly sweetener like stevia or erythritol if you need sweetness.
Ask for Custom Drinks: Don’t hesitate to ask the barista to customize your drink to fit your keto requirements
Here’s an even more detailed guide that includes everything at McDonald’s including some drinks.
Burger King
Hip2Keto
Oh Burger King, you are very disappointing! Not much in the way of a keto meal, but to order a bunless hamburger. I remember loving Whopper’s so much because they are flame-grilled, but that’s the only thing that is grilled. Everything else is battered and fried. But in a pinch you can always get a flame-grilled bunless burger or chicken sandwich!
Here’s the nutrition on a few.
1. Whopper (No Bun)
Ingredients:
Beef patty
Lettuce
Tomato
Pickles
Onions
Mayonnaise
Ketchup (optional, though it adds carbs)
Nutritional Information (Approximate):
Calories: 290
Fat: 23g
Carbohydrates: 4g
Protein: 17g
2. Bacon King (No Bun)
Ingredients:
Two beef patties
Bacon
American cheese
Lettuce
Tomato
Pickles
Mayonnaise
Nutritional Information (Approximate):
Calories: 550
Fat: 38g
Carbohydrates: 6g
Protein: 35g
3. Double Cheeseburger (No Bun)
Ingredients:
Two beef patties
Two slices of American cheese
Pickles
Onions
Ketchup and mustard (optional)
Nutritional Information (Approximate):
Calories: 340
Fat: 24g
Carbohydrates: 4g
Protein: 22g
4. Grilled Chicken Sandwich (No Bun)
Ingredients:
Grilled chicken breast
Lettuce
Tomato
Mayonnaise
Nutritional Information (Approximate):
Calories: 220
Fat: 10g
Carbohydrates: 4g
Protein: 27g
But! Some Burger King’s do offer breakfast (mine doesn’t) so here is a great guide by Hip2Keto that talks about breakfast and everything that Burger King offers!
Subway
I have always loved Subway because you can customize things however you like. This makes keto very doable! I like a lettuce wrapped sandwich sometimes better than a salad, so subway offers any sandwich to be lettuce wrapped. They also have the salads and the protein bowls. There are several keto veggies to choose from like lettuce, spinach, tomato, cucumber, green pepper, black olives, red onion, pickles, jalapenos, and banana peppers in addition to all the many meats and cheeses. Subway is a great place to do keto.
1. Salad with Meat and Cheese
Ingredients: Lettuce, spinach, cucumbers, tomatoes, onions, green peppers, choice of meat (e.g., turkey, chicken, ham, roast beef), cheese (e.g., cheddar, Swiss, provolone).
Nutritional Information:
Calories: Varies depending on toppings and portions. Generally around 200-400 calories without dressing.
Net Carbs: Typically low, around 5-10 grams per serving, depending on veggies and dressing used.
Fat: Varies with meat and cheese choices, generally moderate to high.
2. Lettuce Wrap Sub (with fillings)
Ingredients: Lettuce leaves as the wrap, choice of meat (e.g., turkey, roast beef, chicken), cheese, and keto-friendly condiments like mayo or mustard.
Nutritional Information:
Calories: Approximately 300-500 calories, depending on fillings.
Net Carbs: Very low, around 5-10 grams depending on fillings.
Fat: Varies with choice of meat and cheese.
3. Protein Bowl
Ingredients: A bowl filled with your choice of protein (e.g., chicken, steak, tuna), lettuce, spinach, and keto-friendly veggies.
Nutritional Information:
Calories: Around 300-500 calories depending on protein and toppings.
Net Carbs: Approximately 5-10 grams.
Fat: Varies with protein choice, generally moderate.
4. Subway's Keto-Friendly Dressings
Ranch Dressing:
Calories: ~140 per serving (2 tbsp).
Net Carbs: ~2 grams.
Fat: ~14 grams.
Italian Dressing:
Calories: ~60 per serving (2 tbsp).
Net Carbs: ~2 grams.
Fat: ~6 grams.
General Tips for Ordering Keto at Subway:
Avoid Bread: Choose salads or lettuce wraps instead of bread.
Watch the Veggies: Stick to low-carb options like lettuce, spinach, cucumbers, and peppers.
Select High-Fat Proteins: Opt for meats like chicken, turkey, or cheese.
So easy to stay on track at Subway!
Sonic
Mr. Skinny Pants
My favorite thing to order at Sonic, and please remember I might go there once a year! (Sorry Sonic, you’re expensive and not many options!) But I love their chili and I like to add it to a Footlong Cony Dog with cheddar cheese and onions. I ask them to cut the hot dog into slices, leave off the bun and pour the chili on top. I would ask for extra chili too! I will admit I do love it, but I noticed it always has spiked my blood sugar. I now know why. Here are the ingredients and nutrition information.
Sonic's hot chili contains the following primary ingredients:
Beef
Tomato paste
Modified corn starch
Textured vegetable protein (soy protein concentrate, caramel color)
Spices
Salt
Dehydrated onions
Flavoring
Garlic powder
Hydrolyzed soy protein
Sugar
Green chilies
Vinegar
Paprika
Natural smoke flavor
Sodium phosphate
Citric acid
Xanthan gum
This list includes both the main components and some additives used to enhance flavor and texture (Sonic Drive-In) (FastFoodNutrition.org)
For one cup (237 grams) of Sonic's chili, the nutritional information is approximately:
Calories: 431
Fat: 28.7 grams
Carbohydrates: 21.5 grams
Protein: 21.5 grams
Well that explains it. 🤷♀️ Not just horrendous, but not good either. I just shouldn’t have it because it causes blood sugar spikes, but instead of getting a whole cup, cut that quantity way down and do the cheddar cheese and chopped onions.😢
A few more keto options.
Jr. Burger (No Bun):Classic Grilled Chicken Sandwich (No Bun):
Calories: 160
Total Fat: 10g
Saturated Fat: 4g
Trans Fat: 0.5g
Cholesterol: 40mg
Sodium: 280mg
Total Carbohydrates: 3g
Dietary Fiber: 0g
Sugars: 1g
Protein: 15g
Ingredients:
Beef Patty: 100% pure beef patty seasoned with salt, pepper, and other spices.
Condiments: Ketchup, mustard, pickles, onions. (ask to omit the ketchup)
Cheese (optional): American cheese slice.
SuperSonic Bacon Double Cheeseburger (No Bun):
Calories: 570
Total Fat: 42g
Total Carbohydrates: 6g
Dietary Fiber: 1g
Net Carbs: 5g
Protein: 33g
Ingredients:
Two beef patties
Bacon
American cheese
Mayonnaise
Pickles
Onions
Lettuce
Tomatoes
Chili Cheese Coney (No Bun):
Calories: 250
Total Fat: 13g
Saturated Fat: 6g
Trans Fat: 0g
Cholesterol: 40mg
Sodium: 920mg
Total Carbohydrates: 16g (Mr. Skinny Pants says 10g! It might depend on the amount of chili)
Dietary Fiber: 4g
Sugars: 1g
Protein: 12g
Ingredients:
Hot Dog: Beef, water, corn syrup, potassium lactate, dextrose, sodium diacetate, sodium erythorbate, sodium nitrite, hydrolyzed soy protein, natural flavors, extractives of paprika.
Chili: Water, beef, corn flour, chili seasoning (spices, dehydrated onion and garlic, sugar, salt, hydrolyzed soy protein, autolyzed yeast extract, soybean oil, natural flavors, caramel color, silicon dioxide, extractives of paprika), tomato paste, salt, green chilies, jalapeño peppers, onions, garlic.
Cheddar Cheese: Pasteurized milk, cheese cultures, salt, enzymes, annatto (vegetable color), potato starch, corn starch, powdered cellulose (to prevent caking), natamycin (a natural mold inhibitor).
Nutrition: 250 calories, 13g fat, 4g net carbs, 12g protein.
Modification: Order without the bun (KetoWatt) .
All American Dog (No Bun):
Diet Limeade:
Nutrition: 1g net carb.
Description: A refreshing, low-carb drink option at Sonic (KetoWatt)
And a great more detailed guide to download with 44 Sonic Keto menu items from Mr. Skinny Pants!
Jack in the Box
I think we all know by now that in order to stay Keto, order a hamburger without the bun or lettuce wrapped. Ordering it over a salad is a good way too. So I won’t go into all the various Jack in the Box hamburgers. Also make sure there is not a high carb sauce on whatever you are choosing. Here is a list of acceptable sauces from the great people at Keto Connect.
Franks Red Hot buffalo sauce
Buttermilk house dipping sauce
Creamy bacon mayonnaise
Creamy Italian sauce
Creamy ranch sauce
Creamy sriracha sauce
Garlic herb butter
Mayo-onion sauce
Mustard
Peppercorn mayo
Sun dried tomato sauce
Tartar sauce
Fire roasted salsa
Hot taco sauce
Soy sauce
Real mayonnaise
Sour cream
The main menu items offered.
Grilled Chicken Salad
Nutritional Info: Approximately 250 calories, 20g protein, 12g fat, 10g carbs (without dressing).
Ingredients: Grilled chicken breast, mixed greens, grape tomatoes, cucumbers.
Tip: Omit the croutons and choose a low-carb dressing (like ranch or blue cheese).
Breakfast Jack (No Bun)
Nutritional Info: Around 250 calories, 16g protein, 18g fat, 2g carbs (without bun).
Ingredients: Egg, cheese, ham or bacon.
Tip: Request it without the bun and you can also add extra bacon for more fat.
Ultimate Cheeseburger (No Bun)
Nutritional Info: Approximately 580 calories, 38g protein, 45g fat, 3g carbs (without bun).
Ingredients: Beef patties, American cheese, lettuce, pickles, onions, ketchup, mayonnaise.
Tip: Skip the bun and sauces with added sugar. You can also substitute ketchup with extra mayonnaise or mustard.
Jack’s Way Large Beef Patty (No Bun)
Nutritional Info: About 340 calories, 28g protein, 24g fat, 0g carbs.
Ingredients: Beef patty.
Tip: This option is a simple beef patty with no carbs. Add cheese or a fried egg for extra fat.
Grilled Chicken Strips
Nutritional Info: Roughly 150 calories, 15g protein, 8g fat, 1g carbs per strip.
Ingredients: Chicken breast strips, seasoning.
Tip: Confirm with staff to ensure no breading or hidden carbs are used.
Side Salad (No Dressing)
Nutritional Info: Around 60 calories, 2g protein, 0g fat, 12g carbs.
Ingredients: Mixed greens, grape tomatoes, cucumbers.
Tip: Ideal for a low-carb, high-fiber option; avoid high-carb dressings.
Also some yummy breakfast items!
Breakfast Jack (No Bun)
Nutritional Info: Approximately 250 calories, 16g protein, 18g fat, 2g carbs (without bun).
Ingredients: Egg, cheese, ham or bacon.
Modification: Ask for it without the bun and you can add extra bacon or cheese for more fat.
Bacon, Egg & Cheese Biscuit (No Biscuit)
Nutritional Info: About 360 calories, 18g protein, 28g fat, 4g carbs (without biscuit).
Ingredients: Bacon, egg, cheese.
Modification: Request it without the biscuit and enjoy the bacon, egg, and cheese.
Sausage, Egg & Cheese Biscuit (No Biscuit)
Nutritional Info: Approximately 460 calories, 24g protein, 36g fat, 6g carbs (without biscuit).
Ingredients: Sausage patty, egg, cheese.
Modification: Ask to have it without the biscuit. You get sausage, egg, and cheese without the carbs from the biscuit.
Ultimate Breakfast Sandwich (No Bread)
Nutritional Info: About 500 calories, 30g protein, 36g fat, 6g carbs (without bread).
Ingredients: Bacon, sausage patty, egg, cheese.
Modification: Request the sandwich without the bread. You'll get bacon, sausage, egg, and cheese.
Grilled Chicken Salad (Breakfast Option)
Nutritional Info: Roughly 250 calories, 20g protein, 12g fat, 10g carbs (without dressing).
Ingredients: Grilled chicken breast, mixed greens, grape tomatoes, cucumbers.
Modification: Opt for this if you want a lighter option. Skip the dressing or choose a low-carb one.
I give Jack an “A” for really great keto effort!
Popeye’s
I used to buy the blackened chicken tenders with a side of green beans and it was perfect, but I don’t think Popeyes sells green beans any longer. Darn! But the tenders are still great. Don’t be fooled by the cole slaw, 12 carbs for a very small cup. Coleslaw usually always contains sugar. The sauces that appear to be keto friendly, are the Buttermilk Ranch, Bayou Buffalo, and Blackened Ranch. They all are very low carb, 0 carbs for the Buffalo sauce and 2 carbs for the ranch sauces per packet. I also double checked the ingredients and they are all good.
This is the nutritional information on the blackened chicken tenders.
Blackened Chicken Tenders
Nutritional Information (per 3-piece serving):
Calories: 150
Protein: 25g
Fat: 3g
Carbohydrates: 3g
Fiber: 1g
Net Carbs: 2g
Ingredients:
Chicken tenders
Blackened seasoning (spices and herbs like paprika, garlic powder, onion powder, cayenne pepper, and black pepper)
Salt
Other flavorings (which can vary)
The blackened seasoning gives these tenders their flavor without adding significant carbs. Always check with Popeyes for the most current nutritional information and ingredients, as recipes can change.
This is about all there is keto/low carb at Popeyes, unfortunately, other than the unsweetened tea and diet soda.
Chick fil A
LowCarbYum
I do go to Chick fil A a little more often than all the other restaurants because there is one very close by and I think the salad quality is very good. The only thing that happens is I will order a salad and forget to say “grilled chicken” and I get home and open the box and judt roll my eyes! So definitely make sure you are better at ordering than me!
I usually order the Cobb Salad without the corn and the yummy Avocado Lime dressing.
Cobb Salad with Grilled Chicken (minus corn)
Nutritional Information (with grilled chicken):
Calories: 330
Carbs: 14g
Fat: 23g
Protein: 28g
Ingredients:
Mixed greens
Grape tomatoes
Cucumbers
Shredded cheddar cheese
Bacon
Hard-boiled eggs
Grilled chicken breast
Dressing Options
Ranch Dressing
Nutritional Information (1 packet): 140 calories, 2g carbs, 14g fat, 1g protein
Ingredients: Buttermilk, oil, spices, vinegar, egg yolk.
Light Balsamic Vinaigrette
Nutritional Information (1 packet): 80 calories, 5g carbs, 7g fat, 0g protein
Ingredients: Balsamic vinegar, canola oil, honey, spices (check for added sugars).
Avocado Lime Ranch
Nutritional Information (1 packet): 140 calories, 3g carbs, 14g fat, 1g protein
Ingredients: Avocado, buttermilk, oil, lime juice, spices.
I like to up the protein with an extra order of grilled chicken, the 8 count.
LowCarbYum
Blackened Chicken Tenders
Nutritional Information (per 3-piece serving):
Calories: 150
Protein: 25g
Fat: 3g
Carbohydrates: 3g
Fiber: 1g
Net Carbs: 2g
Ingredients:
Chicken tenders
Blackened seasoning (spices and herbs like paprika, garlic powder, onion powder, cayenne pepper, and black pepper)
Salt
Other flavorings (which can vary)
Another great choice I like is the Market Salad minus the apples and apple cider vinaigrette. I usually pick the Avocado Lime dressing for all the salads and usually get two packets. I like a lot of dressing! Of bourse I do!
Market Salad (without apples and vinaigrette)
Nutritional Information (with Grilled Chicken, without Apples):
Calories: 270
Carbs: 10g
Fat: 13g
Protein: 32g
Ingredients:
Mixed greens (romaine, kale)
Grape tomatoes
Cucumber
Shredded cheddar cheese
Grilled chicken breast
Dressing Options
Ranch Dressing
Nutritional Information (1 packet): 140 calories, 2g carbs, 14g fat, 1g protein
Ingredients: Buttermilk, oil, spices, egg yolk.
Avocado Lime Ranch Dressing
Nutritional Information (1 packet): 140 calories, 2g carbs, 14g fat, 1g protein
Ingredients: Avocado, lime juice, buttermilk, spices, oil.
Light Italian Dressing
Nutritional Information (1 packet): 80 calories, 5g carbs, 7g fat, 0g protein
Ingredients: Balsamic vinegar, oil, water, spices, and often includes sweeteners.
The third salad that’s offered is the Spicy Southwest Salad. I usually don’t order this one because there are more ingredients to take out than the other salads. This increases your odds of not getting the correct salad, but if you’re brave order it without the corn, black beans, carrots, and tortilla strips. The Creamy Salsa Dressing is 4 carbs per packet, but just a little higher carb than the other lower carb dressings like the Avocado Lime and Ranch. Also a few not so great ingredients. See below.
The Chick-fil-A Spicy Southwest Salad typically includes mixed greens, grape tomatoes, a blend of Monterey Jack and Cheddar cheeses, spicy grilled chicken breast, and other ingredients. Here is the nutritional information and ingredient list for the salad with the corn, black beans, carrots, and tortilla strips removed:
Ingredients
Mixed Greens: A blend of Romaine lettuce, baby greens, and green cabbage.
Grape Tomatoes: Fresh grape tomatoes.
Cheese Blend: A mix of shredded Monterey Jack and Cheddar cheeses.
Spicy Grilled Chicken Breast: Marinated and grilled chicken breast with a spicy seasoning.
Nutritional Information (approximate values)
Calories: 350 kcal
Protein: 29 g
Total Fat: 19 g
Saturated Fat: 7 g
Trans Fat: 0 g
Cholesterol: 85 mg
Sodium: 850 mg
Total Carbohydrates: 10 g
Dietary Fiber: 4 g
Sugars: 5 g
The Chick-fil-A Creamy Salsa Dressing is a flavorful dressing often paired with the Spicy Southwest Salad. Here are the nutritional information and ingredients:
Ingredients
Water
Soybean Oil
Buttermilk
Diced Tomatoes (with green chilies and salt)
Distilled Vinegar
Tomato Paste
Jalapeño Pepper Puree
Lemon Juice Concentrate
Sugar
Salt
Garlic (dehydrated)
Onion (dehydrated)
Spices
Xanthan Gum
Natural Flavor
Sodium Benzoate (preservative)
Potassium Sorbate (preservative)
Paprika Oleoresin (color)
Cilantro
Calcium Disodium EDTA (to protect flavor)
Nutritional Information (per serving, typically 2 oz or 57 grams)
Calories: 290 kcal
Total Fat: 31 g
Saturated Fat: 5 g
Trans Fat: 0 g
Cholesterol: 20 mg
Sodium: 510 mg
Total Carbohydrates: 4 g
Dietary Fiber: 0 g
Sugars: 2 g
Protein: 1 g
Chipotle
Chipotle offers a variety of keto-friendly options, particularly through their customizable salad bowls. Here are some great choices along with their nutritional information:
Keto Salad Bowl:
Steak: 535 calories, 36g fat, 17g total carbs, 10g fiber, 7g net carbs, 32g protein.
Chicken: 565 calories, 37g fat, 16g total carbs, 9g fiber, 7g net carbs, 43g protein.
Carnitas: 595 calories, 42g fat, 16g total carbs, 9g fiber, 7g net carbs, 34g protein.
Barbacoa: 555 calories, 37g fat, 18g total carbs, 10g fiber, 8g net carbs, 35g protein (Hip2Keto) (The Diet Chef). The Chipotle Keto Salad Bowl typically includes a combination of protein, healthy fats, and low-carb vegetables, making it suitable for a keto diet. Here’s the general nutritional information and ingredients for a standard Chipotle Keto Salad Bowl. Basic Keto Burrito Bowl
Calories: 535
Total Fat: 37g
Total Carbohydrates: 17g
Dietary Fiber: 8g
Net Carbs: 9g
Protein: 32g 1. Keto Salad Bowl (Chicken) Ingredients: 2. Keto Salad Bowl (Steak) Ingredients: 3. Keto Salad Bowl (Carnitas) Ingredients: 4. Keto Salad Bowl (Barbacoa) Ingredients: Customizable Options: Chipotle allows for customization, so you can further adjust your bowl to suit your dietary preferences. You can add or remove items such as sour cream, fajita vegetables, or extra meat, keeping in mind their nutritional impact. These bowls are designed to be low in carbohydrates, suitable for a keto diet, and packed with healthy fats and proteins.
Calories: 470
Total Fat: 34g
Total Carbohydrates: 10g
Dietary Fiber: 6g
Net Carbs: 4g
Protein: 32g
Chipotle previously offered cauliflower rice, but has since discontinued it. Not good Chipotle! For the short time it was offered I always added it to the Burrito Bowl, but I do ask for extra protein in both the Burrito Bowl and Salad Bowls. They all make tasty substantial meals.
Pizza Hut
Pizza Hut is not exactly the easiest pizza fast food restaurant to do keto. But it can be done! I know it’s a little pricer, but I buy a large Super Supreme pizza and tell them just to put all the sauce and toppings in a pan. You, of course, could get whatever toppings you like. They also would probably do this for a medium pizza price as well. The carb count will vary depending on the toppings you choose.
I will also scrape the toppings off and just transfer them to a toasted cauliflower sandwich thin or chaffle. I like my pizza to have some type of crust if at all possible, and I think this works great.
Pizza Hut's marinara sauce typically contains about 5 grams of carbohydrates per 1/4 cup serving. The garlic white sauce, on the other hand, generally has around 6 grams of carbohydrates per 1/4 cup serving. The marinara does have some sugar and the garlic white sauce some flour, so it’s best to only do a small quantity.
I also really like their wings, and they are very low carb! I especially like the Buffalo sauce and garlic parmesan flavors.
Traditional bone-in wings (per wing):
Naked – 80 calories; 4.5g fat; 9g protein; 0g total carbs; 0g net carbs
Cajun Rub – 80 calories; 2.5g fat; 9g protein; <1g total carbs; <1g net carbs
Garlic Parmesan – 140 calories; 11g fat; 10g protein; <1g total carbs; <1g net carbs
Lemon Pepper Rub – 80 calories; 4.5g fat; 9g protein; <1g total carbs; <1g net carbs
Ranch Rub – 80 calories; 4.5g fat; 9g protein; <1g total carbs; <1g net carbs
Marco’s
I really do like Marco’s Pizza Bowls, they come in three flavors and you can customize them and even create your own all for $7.99! A very good deal, but it would be so easy just to make your own. But if the rest of the family is getting Marco’s pizza, the pizza bowls allow for a great keto option.
Here is a great post by Keto Connect with all the Marco’s scoop and how to save sone carbs too.
Here's the nutritional information and ingredients for the Marco's Pizza bowls:
Each bowl is considered to be one serving.
All Meat Pizza Bowl
Ingredients: Signature Pizza Sauce, Cheese Blend (Mozzarella, Provolone, Muenster), Italian Sausage, Ham, Pepperoni, Bacon, Romesan Seasoning.
Nutritional Information (per serving):
Calories: 680
Total Fat: 50g
Saturated Fat: 23g
Cholesterol: 175mg
Sodium: 2010mg
Total Carbohydrates: 12g
Dietary Fiber: 1g
Sugars: 7g
Protein: 49g (FastFoodNutrition.org)
Deluxe Pizza Bowl
Ingredients: Signature Pizza Sauce, Cheese Blend (Mozzarella, Provolone, Muenster), Italian Sausage, Mushrooms, Pepperoni, Green Peppers, Onions, Romesan Seasoning.
Nutritional Information (per serving):
Calories: 530
Total Fat: 39g
Saturated Fat: 18g
Cholesterol: 125mg
Sodium: 1730mg
Total Carbohydrates: 11g
Dietary Fiber: 1g
Sugars: 6g
Protein: 33g (FastFoodNutrition.org)
Philly Pizza Bowl
Ingredients: Steak, White American Cheese, Mushrooms, Green Peppers, Onions, Cheese Blend (Mozzarella, Provolone, Muenster).
Nutritional Information (per serving):
Calories: 470
Total Fat: 31g
Saturated Fat: 14g
Cholesterol: 115mg
Sodium: 1620mg
Total Carbohydrates: 11g
Dietary Fiber: 1g
Sugars: 6g
Protein: 33g (FastFoodNutrition.org)
Buffalo Chicken Pizza Bowl
Ingredients: Grilled Chicken, White American Cheese, Feta Cheese, Red Onions, Cheese Blend (Mozzarella, Provolone, Muenster), La Nova Hot Sauce.
Nutritional Information (per serving):
Calories: 490
Total Fat: 36g
Saturated Fat: 19g
Cholesterol: 140mg
Sodium: 2080mg
Total Carbohydrates: 7g
Dietary Fiber: 1g
Sugars: 5g
Protein: 32g (FastFoodNutrition.org)
These pizza bowls offer a range of options with different ingredient combinations and nutritional profiles.
Taco Cabana
I probably get the Steak Fajita Bowl the most often at Taco Cabana. You can also get it with chicken. Sometimes I get two if I’m really hungry, but do yourself a favor and ask them to just put it in a bowl and omit the tortilla bowl. Too much temptation! I also will bring some low carb tortillas and just transfer the taco ingredients to them.
Here’s a quick video that shows all the ingredients in the fajita bowl. Perfect for a keto meal. You could also get double protein in one bowl.
Taco Cabana offers several keto-friendly options by modifying their standard menu items. Here are some keto choices, along with their nutritional information and ingredients:
1. Chicken Fajita Bowl (without rice and beans)
Ingredients: Grilled chicken, shredded lettuce, pico de gallo, shredded cheese, sour cream, and guacamole.
Nutritional Information: Approximately 7g of total carbs, 3g net carbs (excluding rice and beans), 22g of protein, and 19g of fat (DietMenus) (FastFoodNutrition.org) .
2. Steak Fajita Bowl (without rice and beans)
Ingredients: Grilled steak, shredded lettuce, pico de gallo, shredded cheese, sour cream, and guacamole.
Nutritional Information: Approximately 8g of total carbs, 4g net carbs (excluding rice and beans), 24g of protein, and 20g of fat (DietMenus) (FastFoodNutrition.org) .
3. Chorizo and Egg Breakfast Bowl
Ingredients: Chorizo, scrambled eggs, shredded cheese, pico de gallo, and sour cream.
Nutritional Information: Approximately 5g of total carbs, 2g net carbs, 18g of protein, and 25g of fat (DietMenus) (Taco Cabana) .
4. Steak Fajita Salad (without tortilla strips)
5. Chicken Caesar Salad (without croutons)
Ingredients: Grilled chicken, romaine lettuce, Parmesan cheese, Caesar dressing.
Nutritional Information: Approximately 5g of total carbs, 3g net carbs, 26g of protein, and 21g of fat (FastFoodNutrition.org) (DietMenus) .
Additional Keto-Friendly Ingredients:
Guacamole: 3g of total carbs, 2g net carbs.
Sour Cream: 2g of total carbs, 1g net carbs.
Shredded Cheese: 1g of total carbs, 0g net carbs.
For those on a keto diet, it's advisable to avoid tortillas, rice, beans, and sugary sauces. Instead, opt for bowls and salads with high-protein ingredients like steak, chicken, and eggs, complemented by low-carb veggies and healthy fats such as cheese and avocado (DietMenus) (FastFoodNutrition.org) (DietMenus)
Culver’s
Culver’s is known for its great hamburgers so of course a bunless hamburger will always work there. But there are just a few other good keto options. Stay away from the ice cream sundaes!
At Culver's, you can enjoy several keto-friendly options by making a few adjustments to their standard menu items. Here are some choices along with their nutritional information. I didn’t do ingredients on everything because it would be so long. But I’ll include the nutrition and ingredients of my favorite Mushroom & Swiss Burger. I love mushrooms!
ButterBurgers (without the bun)
ButterBurger Cheese
ButterBurger "The Original"
Cheddar ButterBurger
Cheddar ButterBurger with Bacon
Mushroom & Swiss ButterBurger
Sourdough Melt
Swiss ButterBurger
The Culver's Deluxe
The Culver's Bacon Deluxe
Wisconsin Swiss Melt
Nutritional Information: When you remove the bun, these burgers typically contain 5-6g of carbs.
Salads
Chicken Cashew Salad with Grilled Chicken
Calories: 450
Fat: 32g
Protein: 33g
Carbs: 11g (net carbs: 9g if you remove the dressing and cashews)
Cranberry Bacon Bleu Salad with Grilled Chicken
Calories: 470
Fat: 28g
Protein: 34g
Carbs: 16g (net carbs: 8g without cranberries and dressing)
Garden Fresco Salad
Calories: 120
Fat: 7g
Protein: 3g
Carbs: 10g (net carbs: 5g without croutons and dressing)
Garden Fresco Salad with Grilled Chicken
Calories: 220
Fat: 12g
Protein: 24g
Carbs: 11g (net carbs: 6g without croutons and dressing)
Low-Carb Sides
Steamed Broccoli
Calories: 25
Fat: 0g
Protein: 3g
Carbs: 4g (net carbs: 4g)
Wisconsin Cheddar Cheese Sauce
Calories: 130
Fat: 10g
Protein: 6g
Carbs: 3g (net carbs: 3g)
Dressings and Sauces
Chunky Bleu Cheese Dressing: 2g carbs
Ranch Dressing: 2g carbs
Mayonnaise Packet: 1g carbs
Mustard: 0g carbs
The bunless Mushroom & Swiss Burger at Culver’s has the following nutritional information and ingredients:
Nutritional Information:
Calories: 280
Total Fat: 20g
Saturated Fat: 10g
Trans Fat: 0.5g
Cholesterol: 70mg
Sodium: 520mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Sugars: 3g
Protein: 21g (FastFoodNutrition.org) (MyNetDiary)
Ingredients:
Swiss Cheese Slice: Pasteurized milk, cheese culture, salt, enzymes.
Culver's Ground Beef Patty: 100% ground beef, seasoned with salt and pepper.
Sautéed Mushrooms: White mushrooms, sunflower seed and/or canola oil, salt, corn starch, granulated garlic, black pepper, parsley, xanthan gum, guar gum, sodium alginate (FastFoodNutrition.org) .
Here are some more tips from Keto Connect.
Burgers (without the bun):
ButterBurgers: You can order any ButterBurgers without the bun. For example, a single patty has around 0 grams of carbs. Add lettuce, tomato, pickles, and onions for extra flavor without adding many carbs.
Salads:
Garden Fresh Salad: This includes mixed greens, cucumbers, tomatoes, and cheese. It's low in carbs if you skip the croutons and opt for a low-carb dressing like ranch or blue cheese.
Sides:
Side Salad: A basic side salad with lettuce, cucumbers, and cheese can be a good low-carb choice. Avoid high-carb dressings.
Condiments:
Mustard, mayonnaise. Opt for mustard and mayo for a low-carb option.
Blaze Pizza
Blaze Pizza doesn’t exactly have a drive thru but they do deliver so kind of the same thing. Anyway what’s most important is that they offer Keto Pizza! We really need pizza! Fair warning the keto version is a little pricey, but it helps tremendously to be able to not feel left out and order a healthy keto pizza you can have while everyone else is destroying their lives with carby pizza! Ha! Just a little keto humor there.
But I really liked tge keto crust. They also have a cauliflower crust but it’s way too carby to be an option. Is the keto crudts all yeasty and chewy lime a carby crust? Not so much, but I still think it’s very good.
Here’s a video by Goody Beats and I think he describes everything perfectly, particularly all the nutrition information.
It’s really up to you how many carbs you want to put on this pizza. But just to help you decide I’ll provide the nutrition on the keto crust and the sauces and watch out for any sweet drizzles!
This is for one slice.
Blaze Pizza Keto Crust, Sauce Nutritional Information, and Ingredients
Keto Crust:
Serving Size: 1 slice
Calories: 70
Fat: 4g
Protein: 2g
Total Carbs: 2g
Fiber: 1g
Ingredients: Cauliflower, mozzarella cheese, casein protein, flaxseed, eggs, whey protein isolate, yeast, spices.
Sauce Options:
Red Sauce:
Serving Size: 1 slice
Calories: 5
Fat: 0.1g
Carbs: 1g
Protein: 0g
Ingredients: Vine ripe tomatoes, water, extra virgin olive oil, salt, spices, citric acid, granulated garlic. White Cream Sauce:
Serving Size: 1 slice
Calories: 13
Fat: 1.4g
Carbs: 1g
Protein: 0g
Ingredients: Milk, water, cream, parmesan cheese, corn starch, butter, salt, natural cheese flavor, garlic, spice, guar gum, xanthan gum. Garlic Pesto Sauce:
Serving Size: 1 slice
Calories: 16
Fat: 1.5g
Carbs: 1g
Protein: 0g
Ingredients: Parmesan cheese, garlic, sea salt, basil pesto, crushed red pepper, extra virgin olive oil/canola blend.
Jersey Mike’s
Sub in a Tub, what a cute name! This is the basic way to make any of the sub sandwiches at Jersey Mike’s keto. You choose the sandwich you would like without the bun and it’s served over lettuce in a container. They add a simple vinaigrette and I love how they sprinkle the whole salad with oregano! I’ve started doing that with my salads at home.
Here’s a little sample Sub in a Tub keto options with the nutrition.
1. The Original Italian Sub (No Bread)
Ingredients:
Provolone cheese
Ham
Capicola
Salami
Pepperoni
Lettuce
Tomatoes
Onions
Oil & vinegar
Spices
Nutritional Information (Approximate):
Calories: 400
Fat: 30g
Carbohydrates: 4g
Protein: 24g
2. Club Sub (No Bread)
Ingredients:
Turkey
Ham
Bacon
Provolone cheese
Lettuce
Tomatoes
Onions
Oil & vinegar
Spices
Nutritional Information (Approximate):
Calories: 380
Fat: 28g
Carbohydrates: 5g
Protein: 25g
3. The Super Sub (No Bread)
Ingredients:
Roast beef
Turkey
Swiss cheese
Lettuce
Tomatoes
Onions
Oil & vinegar
Spices
Nutritional Information (Approximate):
Calories: 400
Fat: 29g
Carbohydrates: 6g
Protein: 26g
4. Grilled Chicken Caesar Wrap (No Wrap)
Ingredients:
Grilled chicken
Caesar dressing
Parmesan cheese
Lettuce
Nutritional Information (Approximate):
Calories: 350
Fat: 22g
Carbohydrates: 8g
Protein: 29g
5. The Veggie Sub (No Bread)
Ingredients:
Provolone cheese
Swiss cheese
Lettuce
Tomatoes
Onions
Green peppers
Cucumbers
Oil & vinegar
Spices
Nutritional Information (Approximate):
Calories: 280
Fat: 18g
Carbohydrates: 6g
Protein: 14g
6. The Turkey & Provolone Sub (No Bread)
Ingredients:
Turkey
Provolone cheese
Lettuce
Tomatoes
Onions
Oil & vinegar
Spices
Nutritional Information (Approximate):
Calories: 290
Fat: 18g
Carbohydrates: 5g
Protein: 22g
So many great keto salads to choose from at Jersey Mike’s!
In-N-Out
In-n-Out is probably my all time favorite keto burger drive thru. Their lettuce wrapped burgers are so good, especially when you eat them fresh and hot. I have been known to buy a couple extra (these double burgers are under $5!😲) and when I arrive home I will seperate the veggies from the meat patties and cheese and warm them up later.
The keto ordering process is very specific and there are a few ways to do it with mysterious not-so-secret words! When my son and I go to In-N-Out and he is in the driving ordering spot he says, “You’re going to have to order what you want, I’m not saying all of that! “ Ha! No problem, I’ll shout over you to order!😂
1. Order a "Protein Style" Burger
Description: This burger is wrapped in lettuce instead of a bun, making it keto-friendly.
How to Order: Specify your choice of burger (e.g., Double-Double, Cheeseburger) and ask for it “Protein Style.”
2. Choose Your Toppings
Description: Standard toppings like lettuce, tomato, onions, and pickles are all keto-friendly. Make sure to say “no spread” because it contains sugar unfortunately.
How to Order: When customizing, request your desired toppings. For example, "Please add lettuce, tomato, and pickles."
3. Any burger can be Mustard Fried or is included with Animal Style Burgers
Description: Mustard is added to the meat patty when it’s fried on the grill.
How to Order: Just say “mustard fried”
Animal Style Burger
Mustard-Grilled Patty: The burger patty is cooked with mustard grilled into it.
Pickles: Extra pickles are added.
Grilled Onions: Sautéed onions are included.
Lettuce: Fresh lettuce is added.
Tomato: Slices of tomato are included.
Special Sauce: Say no sauce
4. Consider the Flying Dutchman
Description: A burger with two beef patties and two slices of cheese, with no bun or other toppings. This is placed in a little container instead of being wrapped.
How to Order: Ask for a "Flying Dutchman" for a simple, no-bun burger option. You can add keto-friendly toppings onions, green chilis, and pickles if desired, but no lettuce and tomato, then it just becomes an Animal Style burger.
5. Customize with Extra Protein or Cheese
Description: You can add extra protein or cheese to increase the fat and protein content of your meal.
How to Order: Request additional patties or cheese slices if you want a more substantial meal.
6. Use Low-Carb Condiments
Description: In-N-Out offers a variety of condiments. Opt for those low in sugar and carbs, like mustard. The spread does contain sugar so opt out of that.
How to Order: Specify the condiments you want, and avoid those with added sugars.
This is my typical Order:
"I’d like a Double-Double, Protein Style, with no bun. Please add extra grilled onions, lettuce and tomato, no spread." Sometimes I will get it “mustard fried” and sometimes I will add the chopped chilies.
This is VERY exciting and I can’t wait to try it. A new “no bun” option is to order an “onion wrap” or a “tomato wrap” and the meat, cheese, and toppings will come between either the grilled onion slices or tomato! Doesn’t that sound good? So just for meat, cheese, and onion slices order A Flying Dutchman Onion Wrap! (Or Tomato Wrap) No extra charge! The only time there is an extra charge would be if you want to add more meat or cheese. Doesn’t this look AMAZING? 😲
By following these tips, you can enjoy the best keto-friendly meal at In-N-Out Burger!
Post Update-8-15-24
I couldn’t wait to try this onion wrapped burger! SOOO good! Didn’t quite look like the above photo though, but still very good! About 4-5 carbs. I would add a photo but I can’t add anymore to this post.
Raising Cane’s
I first found out about Cane’s when my son was in college at Texas A&M. It is the ultimate late night or any time college food meal because it’s packed with carbs in every direction. But is it possible to do keto at Cane’s? Just barely, pun intended. The only way is to order the tenders “naked.” So no breading and this is my personal decision not to do the sauce, but it technically wouldn’t be that bad if you wanted the Cane’s sauce. It is SO good, but it does contain sugar and it’s 6 carbs for that very tiny cup. They do have Louisiana hot sauce so you could put that on the tenders if you like.
Here is a copycat Chick fil A sauce, so you could make some of that. I think the two sauces are very similar.
Here’s the nutrition on the naked tenders and Cane’s sauce.
Naked Chicken Fingers (per serving)
Calories: 330 kcal
Total Fat: 20g
Saturated Fat: 3.5g
Cholesterol: 100mg
Sodium: 360mg
Total Carbohydrates: 0g
Dietary Fiber: 0g
Sugars: 0g
Protein: 37g
Ingredients
Chicken Fingers: Chicken breast tenders marinated in a proprietary blend (details not disclosed by the restaurant), hand-battered in a light seasoning.
Marinade: Typically includes ingredients like milk, lemon juice, sugar, cornstarch, salt, and black pepper (IzzyCooking) (Raising Cane's) .
Cane's Sauce from Raising Cane's contains 190 calories per serving, with the majority of these calories coming from fat (88%). Each serving of the sauce has 19 grams of total fat, including 3 grams of saturated fat, 580 milligrams of sodium, 6 grams of carbohydrates, and 4 grams of sugar. The sauce does not contain protein, dietary fiber, or trans fats (FastFoodNutrition.org) (MyFoodDiary) .
The main ingredients in Cane's Sauce include ketchup, mayonnaise, Worcestershire sauce, black pepper, and garlic powder. This combination gives the sauce its unique flavor, which is a key component of the Cane's dining experience (FastFoodNutrition.org) .
Salad and Go
Saving my best for last! If you’re lucky enough to live on the map above of Salad and Go locations then you are VERY lucky! I’m SO lucky because I have two locations very close by! The salads that they offer are so amazing and under $7 they take my number one prize for best keto fast food drive thru! 🥇 BUT it is still possible to get great salads at some of the other drive thru’s in this guide. Don’t despair!
Salad and Go offers several keto-friendly salad options. Here’s a list of keto salads along with their nutritional information and ingredients. Note that nutritional values can vary, so it's a good idea to check the most recent information or customize your order to fit your keto needs.
1. Cobb Salad
Nutritional Information:
Calories: Approximately 470
Protein: 25g
Fat: 32g
Total Carbohydrates: 13g
Fiber: 7g
Net Carbs: 6g
Ingredients:
Mixed greens
Grilled chicken
Hard-boiled eggs
Bacon
Avocado
Blue cheese
Tomatoes
Cucumber
Dressing: Opt for a low-carb dressing like ranch or blue cheese.
2. Greek Salad
Nutritional Information:
Calories: Approximately 340
Protein: 13g
Fat: 29g
Total Carbohydrates: 14g
Fiber: 6g
Net Carbs: 8g
Ingredients:
Mixed greens
Feta cheese
Kalamata olives
Red onions
Cucumbers
Tomatoes
Dressing: Request olive oil and vinegar or a low-carb option.
3. Chicken Caesar Salad
Nutritional Information:
Calories: Approximately 420
Protein: 28g
Fat: 30g
Total Carbohydrates: 11g
Fiber: 4g
Net Carbs: 7g
Ingredients:
Romaine lettuce
Grilled chicken
Parmesan cheese
Caesar dressing
Bacon bits
Dressing: Caesar dressing (be cautious of the carb content; opt for a low-carb version if available).
4. Southwest Salad
Nutritional Information:
Calories: Approximately 380
Protein: 25g
Fat: 26g
Total Carbohydrates: 14g
Fiber: 6g
Net Carbs: 8g
Ingredients:
Mixed greens
Grilled chicken
Avocado
Black beans-omit
Corn-omit
Cheddar cheese
Tortilla strips-omit
Dressing: Opt for a low-carb option like ranch or salsa.
Customization Tips:
Ask for no croutons or tortilla strips to keep the salad keto-friendly.
Opt for high-fat dressings like ranch or blue cheese, or ask for dressing on the side.
Sometimes eating keto in restaurants can be a bit overwhelming, especially when first starting out. But this guide is just a little slice of my keto drive thru world and there are so many other drive thru’s that I unfortunately don’t have room for or I don’t have access to where I live. But hopefully you can see how things are ordered and apply them to what you have available near you!
Wishing you good health and happiness,
Denise♥️
(I should have alphabetized this! So sorry!)