Keto Fast Food Guide by Restaurant – SuperFat - Amazing Nut Butters

Keto Fast Food Guide by Restaurant

Table of Contents:
1. Taco Bell 2. Chipotle 3. McDonald's
4. Burger King 5. Five Guys 6. Wendy's
7. Subway 8. Chik-fil-A 9. Starbucks
10. KFC 11. Arby's 12. Panera Bread
13. Jimmy John's


The ketogenic diet restricts carbohydrates but promotes healthy fats and protein. As a result, it’s not difficult to follow when you’re in charge of making your own meals at home.

On the run, however? Keto can be a challenge.

For this reason, we’ve created a useful list of the best ketogenic foods you can get at some of the top fast food chains in the nation. Keep these in mind the next time you need to find something fast and keto at any of the following 13 restaurants.

Girl at fast food restaurant eating keto

Top Keto-Friendly Menu Items at 13 National Fast Food Options

1. Taco Bell

Taco Bell turns out to be one of the most keto-friendly restaurants out there. They even have keto-friendly breakfast options and a number of particularly delicious lunch and dinner options in their Power Bowl menu. Nutritional info can be found here.

  • Mini Skillet Bowl
    • 16 grams of carbs
    • grams of fat
    • 5 grams of protein
    • 180 calories
  • Steak Breakfast Quesadilla (No Flour Tortilla)
    • 5 grams of carbs
    • 21 grams of fat
    • 24 grams of protein
    • 300 calories
  • Power Menu Fire Grilled Chicken Bowl (No Seasoned Rice or Black Beans)
    • 7 grams of carbs
    • 15 grams of fat
    • 21 grams of protein
    • 250 calories
  • Fiesta Taco Salad With Seasoned Beef (No Red Strips, Seasoned Rice, or Taco Salad Shell)
    • 21 grams of carbs
    • 16 grams of fat
    • 17 grams of protein
    • 290 calories
  • Shredded Chicken Burrito (No Flour Tortilla or Seasoned Rice)
    • 2 grams of carbs
    • 14 grams of fat
    • 8 grams of protein
    • 160 calories
  • Burrito Supreme (No Flour Tortilla or Refried Beans)
    • 9 grams of carbs
    • 8 grams of fat
    • 7 grams of protein
    • 140 calories

2. Chipotle

Chipotle offers a standard selection of ingredients, which you can then turn into personalized burritos or burrito bowls. Choose from your favorite proteins and toppings. Just be sure to go with the bowl over the burrito and hold off on the rice, beans, and flour tortillas. Nutritional info can be verified here.

  • Keto Salad Bowl
    • 15 grams of carbs
    • 42 grams of fat
    • 32 grams of protein
    • 590 calories
  • Chicken Burrito Bowl (No Rice or Beans, With Monterey Jack Cheese, Sour Cream, Tomatillo Green-Chili Salsa, and Romaine Lettuce)
    • 8 grams of carbs
    • 24 grams of fat
    • 40 grams of protein
    • 420 calories
  • Steak Burrito Bowl (No Rice or Beans, With Monterey Jack Cheese, Sour Cream, Tomatillo Green-Chili Salsa, and Romaine Lettuce)
    • 9 grams of carbs
    • 23 grams of fat
    • 29 grams of protein
    • 390 calories
  • Carnitas Burrito Bowl (No Rice or Beans, With Monterey Jack Cheese, Sour Cream, Tomatillo Green-Chili Salsa, and Romaine Lettuce)
    • 8 grams of carbs
    • 29 grams of fat
    • 31 grams of protein
    • 450 calories
  • Chicken and Steak Salad (With Fresh Tomato Salsa and Monterey Jack Cheese)
    • 6.5 grams of carbs
    • 14.5 grams of fat
    • 32.5 grams of protein
    • 305 calories

3. McDonald’s

With a McDonald’s in nearly every town and city in America, it’s no doubt that finding good low-carb options here will be highly useful. Even though there are no set low-carb meals, you can always sub out buns and breads and still enjoy a tasty McDonald’s meal on the run. Nutritional information can be verified here.

  • Egg McMuffin (No English Muffin)
    • 3 grams of carbs
    • 11 grams of fat
    • 12 grams of protein
    • 160 calories
  • Steak, Egg & Cheese Biscuit (No Biscuit)
    • 4 grams of carbs
    • 13 grams of fat
    • 14 grams of protein
    • 190 calories
  • Sausage Burrito (No Flour Tortilla)
    • 4 grams of carbs
    • 12 grams of fat
    • 9 grams of protein
    • 150 calories
  • Quarter Pounder With Cheese (No Bun)
    • 8 grams of carbs
    • 22 grams of fat
    • 24 grams of protein
    • 330 calories
  • Bacon Ranch Grilled Chicken Salad
    • 8 grams of carbs
    • 13 grams of fat
    • 39 grams of protein
    • 300 calories

4. Burger King

Burger King is another one of the top places to go for an on-the-run keto meal. Plenty of breakfast options are available, or for lunch and dinner, you can still delight in Burger King favorites like Whoppers and Bacon King Jrs. — just hold the bun! Nutritional information can be verified here.

  • Sausage, Egg & Cheese Biscuit (No Biscuit)
    • 1 gram of carbs
    • 14 grams of fat
    • 14 grams of protein
    • 280 calories
  • Fully Loaded Biscuit Sandwich (No Biscuit)
    • 3 grams of carbs
    • 29 grams of fat
    • 24 grams of protein
    • 380 calories
  • Quarter Pound KING (No Bun, Ketchup, or Onions)
    • 2 grams of carbs
    • 25 grams of fat
    • 24 grams of protein
    • 330 calories
  • Bacon King Jr. (No Bun or Sauce)
    • 1 gram of carbs
    • 37 grams of fat
    • 25 grams of protein
    • 440 calories
  • Garden Side Salad
    • 3 grams of carbs
    • 4 grams of fat
    • 4 grams of protein
    • 60 calories
  • Whopper (No Bun, Ketchup, or Onions)
    • 2 grams of carbs
    • 36 grams of fat
    • 36 grams of protein
    • 410 calories

5. Five Guys

Unlike other fast food joints, Five Guys has a fairly cut-and-dry menu that doesn’t include fancy toppings or seasonal menu items. You simply choose your meat, choose your basic toppings, and choose your fries (but nix the fries if you’re on keto). Nutritional information can be verified here.

  • Bacon Cheeseburger (No Five Guys Bun)
    • 0 grams of carbs
    • 30 grams of fat
    • 24 grams of protein
    • 370 calories
  • Classic Burger (No Five Guys Bun)
    • 0 grams of carbs
    • 17 grams of fat
    • 16 grams of protein
    • 220 calories
  • Classic Cheeseburger (No Five Guys Bun)
    • 0 grams of carbs
    • 23 grams of fat
    • 20 grams of protein
    • 290 calories
  • Bacon Burger (No Five Guys Bun)
    • 0 grams of carbs
    • 24 grams of fat
    • 20 grams of protein
    • 300 calories
  • Hot Dog (No Five Guys Bun)
    • 2 grams of carbs
    • 20 grams of fat
    • 11 grams of protein
    • 240 calories

6. Wendy’s

Similar to the menus at Burger King and McDonald’s, the Wendy’s menus focuses on traditional biscuit and croissant sandwiches for breakfast and burgers, salads, fries, and other fried foods for lunch and dinner. For this reason, if you’re on keto, it’s imperative to either choose a healthy salad or drop the bun/biscuit/croissant from your sandwich. Nutritional information can be verified here.

  • Bacon, Egg, and Cheese Biscuit (No Biscuit)
    • 1 gram of carbs
    • 12 grams of fat
    • 10 grams of protein
    • 220 calories
  • Sausage, Egg, and Swiss Croissant (No Croissant)
    • 2 grams of carbs
    • 15 grams of fat
    • 13 grams of protein
    • 400 calories
  • Southwest Avocado Chicken Salad
    • 17 grams of carbs
    • 41 grams of fat
    • 43 grams of protein
    • 600 calories
  • Double Stack Cheeseburger (No Bun)
    • 1 gram of carbs
    • 20 grams of fat
    • 20 grams of protein
    • 260 calories
  • Grilled Chicken Sandwich (No Bun and Extra Mayo)
    • 5 grams of carbs
    • 16 grams of fat
    • 29 grams of protein
    • 286 calories

7. Subway

Although Subway is known for nutritious sub sandwiches and has tons of great veggies, cheeses, and protein choices, the best keto fast food items on the menu are going to be salads, not sandwiches. That’s because the breads that Subway subs come with are simply too loaded with carbohydrates. At the same time, if you’re not feelin’ the salads, you can always go bread-free with a sandwich as well. Nutritional information can be verified here.

  • Bacon, Egg & Cheese Breakfast Sandwich (No Flatbread)
  • 4 grams of carbs
    • 15.5 grams of fat
    • 18 grams of protein
    • 240 calories
  • Cheese and Egg Breakfast Sandwich (No Flatbread)
    • 4 grams of carbs
    • 9.5 grams of fat
    • 12 grams of protein
    • 170 calories
  • Rotisserie-Style Chicken Salad
    • 11 grams of carbs
    • 5 grams of fat
    • 23 grams of protein
    • 170 calories
  • Spicy Italian (No Bread)
    • 3 grams of carbs
    • 23 grams of fat
    • 12 grams of protein
    • 270 calories
  • Chicken & Bacon Ranch Melt (No Bread)
    • 6 grams of carbs
    • 28 grams of fat
    • 30 grams of protein
    • 610 calories

8. Chick-fil-A

Chick-fil-A actually has its own keto-friendly menu with delicious items like the Egg White Grill, Grilled Chicken Club Sandwich, and Grilled (as opposed to battered) Nuggets. Just keep in mind that even with this menu, you should ask to have the bun/English Muffin/bread removed from sandwiches. Nutritional information can be verified here.

  • Bacon, Egg & Cheese Biscuit (No Biscuit)
    • 1 grams of carbs
    • 9 grams of fat
    • 12 grams of protein
    • 130 calories
  • Egg White Grill (No English Muffin)
    • 31 grams of carbs
    • 7 grams of fat
    • 25 grams of protein
    • 300 calories
  • Grilled Chicken Nuggets
    • 1 grams of carbs
    • 2.5 grams of fat
    • 21 grams of protein
    • 110 calories
  • Cobb Salad With Grilled Chicken
    • 13 grams of carbs
    • 10 grams of fat
    • 6 grams of protein
    • 160 calories
  • Grilled Chicken Sandwich (No Bun)
    • 3 grams of carbs
    • 6 grams of fat
    • 29 grams of protein
    • 330 calories
  • Grilled Chicken Club Sandwich (No Bun)
    • 3 grams of carbs
    • 17 grams of fat
    • 38 grams of protein
    • 460 calories

9. Starbucks

Somewhat surprisingly, many Subway locations carry menu items that are specifically made to be protein-heavy. These are likely meant for people on diets like keto. Beware, however. The inclusion of ingredients like brown rice and quinoa increase the net carbs significantly. There are other, more keto-friendly menu items to choose from. Nutritional information can be verified here.

  • Bacon and Gruyere Sous Vide Egg Bites
    • 9 grams of carbs
    • 20 grams of fat
    • 19 grams of protein
    • 300 calories
  • Ham, Cheddar & Pepper Sous Vide Egg Bites
    • 11 grams of carbs
    • 16 grams of fat
    • 17 grams of protein
    • 130 calories
  • Prosnax Gala Apples, Egg, White Cheddar Cheese, and Almonds Snack Protein Box
    • 29 grams of carbs
    • 17 grams of fat
    • 13 grams of protein
    • 320 calories
  • Prosnax Carrots, White Cheddar Cheese, and Almonds Snack Tray
    • 6 grams of carbs
    • 10 grams of fat
    • 6 grams of protein
    • 140 calories
  • Cauliflower Tabbouleh Side Salad
    • 7 grams of carbs
    • 12 grams of fat
    • 2 grams of protein
    • 130 calories
  • Garden Greens & Shaved Parmesan Side Salad
    • 9 grams of carbs
    • 13 grams of fat
    • 7 grams of protein
    • 170 calories

10. KFC

While there are no specific low-carb options on the KFC menu, it’s certainly possible to order a keto-friendly meal — it’s mostly chicken after all. And fortunately, KFC offers four different types of grilled chicken, plus several sides that can make your keto fast food meal complete. Nutritional information can be verified here.

  • Grilled Chicken Drumstick
    • 0 grams of carbs
    • 4 grams of fat
    • 11 grams of protein
    • 80 calories
  • Grilled Chicken Whole Wing
    • 0 grams of carbs
    • 3 grams of fat
    • 9 grams of protein
    • 70 calories
  • Grilled Chicken Breast
    • 0 grams of carbs
    • 7 grams of fat
    • 38 grams of protein
    • 210 calories
  • Grilled Chicken Thigh
    • 0 grams of carbs
    • 9 grams of fat
    • 17 grams of protein
    • 150 calories
  • Coleslaw
    • 14 grams of carbs
    • 12 grams of fat
    • 1 gram of protein
    • 170 calories
  • Side of Green Beans
    • 5 grams of carbs
    • 0 grams of fat
    • 1 gram of protein
    • 25 calories

11. Arby’s

At Arby’s, it’s all about the sandwiches. Fortunately, the selection of sandwiches at Arby’s is extensive, so there’s something to choose for everyone. Just be sure to hold the bread. You might also consider pairing your “sandwich” with the Chopped Side Salad and a low-carb vinaigrette dressing. Nutritional information can be verified here.

  • Half Pound Roast Beef Sandwich (No Bread)
    • 4 grams of carbs
    • 46 grams of fat
    • 72 grams of protein
    • 720 calories
  • Corned Beef Reuben (No Bread)
    • 7 grams of carbs
    • 26 grams of fat
    • 25 grams of protein
    • 350 calories
  • Fire-Roasted Philly Roast Beef (No Bun)
    • 5 grams of carbs
    • 34 grams of fat
    • 27 grams of protein
    • 430 calories
  • Been ‘N Cheddar (No Bun or Red Ranch Sauce)
    • 3 grams of carbs
    • 27 grams of fat
    • 28 grams of protein
    • 180 calories
  • Turkey Gyro (No Gyro)
    • 6 grams of carbs
    • 13 grams of fat
    • 18 grams of protein
    • 210 calories
  • Turkey ‘N Cheese Slider (No Bun)
    • 1 grams of carbs
    • 3.5 grams of fat
    • 10 grams of protein
    • 70 calories

12. Panera Bread

The key to keto ordering at Panera is to first, stay away from the bakery items — there’s nothing for you there! And next, “hold the bread” when it comes to breakfast, sandwiches, wraps, and even salads. Nutritional information can be verified here.

  • Avocado, Egg White & Spinach Breakfast Sandwich
    • 3.2 grams of carbs
    • 12 grams of fat
    • 14 grams of protein
    • 167 calories
  • Sausage, Egg & Cheese Breakfast Sandwich
    • 2 grams of carbs
    • 28 grams of fat
    • 21 grams of protein
    • 340 calories
  • Greek Salad
    • 11 grams of carbs
    • 36 grams of fat
    • 6 grams of protein
    • 390 calories
  • Caesar Salad (No Croutons)
    • 3 grams of carbs
    • 23 grams of fat
    • 7 grams of protein
    • 250 calories
  • Seasonal Greens Salad (Sub Out Balsamic Dressing for Greek)
    • 1 gram of carbs
    • 25 grams of fat
    • 4 grams of protein
    • 230 calories
  • Chicken Cobb Salad (No Tomatoes, Extra Avocado)
    • 12 grams of carbs
    • 40 grams of fat
    • 43 grams of protein
    • 600 calories

13. Jimmy John’s

When it comes to eating keto at Jimmy John’s, the Unwich is where it’s at. It’s as if Jimmy John’s anticipated the rise of keto dinners when they created this sandwich style, which is basically any sandwich on their menu, wrapped in lettuce leaves instead of the bread. Nutritional information can be verified here.

  • The J.J. BLT Unwich
    • 3 grams of carbs
    • 26 grams of fat
    • 9 grams of protein
    • 290 calories
  • Slim 3 Tuna Salad Unwich
    • 5 grams of carbs
    • 22 grams of fat
    • 11 grams of protein
    • 270 calories
  • The Big Italian Unwich
    • 9 grams of carbs
    • 44 grams of fat
    • 33 grams of protein
    • 560 calories
  • The J.J. Gargantuan Unwich
    • 10 grams of carbs
    • 47 grams of fat
    • 63 grams of protein
    • 710 calories

One more thing to keep in mind when looking for fast-food keto options:

Just as with eating keto at home, eating keto out can be deceiving when it comes to little things like toppings and sides. So, remember to consider all aspects of your meal. Just because it’s a salad doesn’t mean it won’t have high-carb ingredients like croutons. Likewise, burrito bowls often include things like rice and beans, and some burgers (even if they’re bunless) will feature high-carb sauces.

All in all, eating out while on keto is definitely not impossible, and it doesn’t even have to be a challenge! Planning ahead for fast food runs and not being afraid to ask for exactly the meal you want will help you stay on your keto diet no matter where you’re dining tonight.


Author: Faye C.

Published:  Nov. 7, 2019 

Faye is a guest contributor for SuperFat who writers professionally in the health and nutrition space.

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