For individuals who eat low-carb or keto diets, there is typically something you can eat in every fast food place or restaurant. Plan in advance. 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 stuff you shouldn’t have on a low-carb diet.
In order to help you to locate a quick keto-friendly option, I’ve compiled a list of several restaurants and fast food places and the ones items which I’ve found to be the best carb (and many emotionally satisfying) choices. They are not all perfect options, however when you’re stuck with not one other choices as a result of time or location constraints, they’ll do in a pinch.
It’s a massive help that fast-food places are required to post nutritional content. It gets much easier to follow the keto plan every day. The carb count I’m listing is approximate and is NET grams.
In general, there is certainly usually some salad option anywhere you might be. At Burger joints, just take away the bun, and lots of places offer lettuce wraps instead. Chicken shouldn’t have breading.
As being a side note, it can help to possess a knife and fork handy within your car or purse. Big, juicy burgers in tiny items of lettuce find yourself on the table – or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Take out your very own sturdy utensils and revel in!
Now for that food choices… here are a few pretty obvious general rules to adhere to:
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. Glance at the name which may give you a clue, things like “honey” inside the honey dijon or “sweet” in the dressing name – these are typically not a good choice. Check the ingredient for items that are higher in carb content.
Chicken – Choose grilled or sauteed. Avoid any chicken that is breaded.
McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Add a side salad (3g). The Caesar salad with grilled chicken or the bacon ranch salad with grilled chicken are 9g.
Burger King – same burger info as McDonald’s: burger (zero g) without the 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, yet it is 19g of carbs, so that’s about a full day of carbs on keto. Give a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not really an option. Tend not to attempt.
BONUS – dessert!?! – the new apple fries are certainly not fried and are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are all high in carbs. I guess you could just ask them to toss the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I actually have no information about just what the carb count would be for every bunless sub, however you can probably figure it out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? Not a clue. Stick for 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 easy low carb eating. (As I’ve said, I attempted it and don’t enjoy it. I like to transport 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 covered with lettuce – fits the bill here. Meats are fine, just make sure the ingredients usually are not carb-rich.
Wendy’s – Again, you can get the burger in a lettuce wrap or a box. Any burger with toppings. Mayo has corn syrup, and it is 1g. The chicken grill fillet is 1 g. It can be ordered within the chicken club sandwich or 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 along with other pizza places – It is actually possible to become accustomed to eating pizza with no crust. You need to eat double the amount, but if there’s a party or dinner out that you can’t avoid at a pizza place, just slide the cheesy toppings off and take in the big messy pile of cheese and toppings. A side salad is a nice addition. Otherwise, just opt for making pizza in the home with 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). Add a bit of garlic and wait for the griller to accomplish his work. It is going without proclaiming that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs never to bring those to the table.
Italian Restaurants – These take a little cunning, however they can be conqurerd! Ideas: how about chicken Marsala in an Italian place? Make sure it doesn’t come with pasta. Substitute broccoli as well as other keto-friendly side dish – or a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants are definitely the most difficult, because any low carbohydrate option is not the reason to go to the restaurant to begin with. In a Mexican restaurant, I tend to acquire a large burrito without beans and spread the soft tortilla out like a plate. Consume the inner ingredients and toss the tortilla.