For those who eat low-carb or keto diets, there is typically something you can eat in every fast food place or restaurant. Plan ahead. Before entering a cafe or restaurant, check out their menu and nutrition information online at home or utilizing your smart phone. It’s always good to know the safe options before being tempted by menu stuff you should not have on a low-carb diet.
In order to help you to look for a quick keto-friendly option, I’ve compiled a summary of several restaurants and fast food places and those items that I’ve found to become the cheapest carb (and a lot emotionally satisfying) choices. These are its not all perfect options, but when you’re stuck with hardly any other choices due to time or location constraints, they’ll do in a pinch.
It’s a massive help that fast-food places have to post nutritional content. It gets simpler 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 happen to be. At Burger joints, just eliminate the bun, and many places offer lettuce wraps instead. Chicken shouldn’t have breading.
Being a side note, it helps to have a knife and fork handy inside your car or purse. Big, juicy burgers in tiny bits of lettuce find yourself on the table – or perhaps in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Grab your own sturdy utensils and enjoy!
Now for that food choices… here are some pretty obvious general rules to follow along with:
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. Consider 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 things that are higher in carb content.
Chicken – Choose grilled or sauteed. Avoid any chicken that is certainly 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 even the bacon ranch salad with grilled chicken are 9g.
Burger King – same burger info as McDonald’s: burger (zero g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich without the bun is 3g. BEWARE – you might think the veggie burger is low, however it is 19g of carbs, so that’s about a full day of carbs on keto. Put in a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not really an option. Usually do not attempt.
BONUS – dessert!?! – the fresh apple fries are not fried and are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway in the event you can. The buns and wraps are common loaded with carbs. I assume you might just get them toss the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I have no information about exactly what the carb count would be for each bunless sub, however, you can probably figure it out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? No clue. Stick towards 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 convenient low carbohydrate eating. (As I’ve said, I used 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 wrapped in lettuce – fits the bill here. Meats are fine, just ensure 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 inside 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 as well as other pizza places – It really is easy to get used to eating pizza with no crust. You need to eat double the amount, however, if there’s a party or dinner out that you can’t avoid in a pizza place, just slide the cheesy toppings off and eat the big messy pile of cheese and toppings. A side salad is actually a nice addition. Otherwise, just go for making pizza in the home having a low-carb crust.
Mongolian Barbecue – YES! Load up your bowl with chicken, shrimp, onion slices, and mushrooms, then top using 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 perform his work. It goes without proclaiming that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs to not bring those to the table.
Italian Restaurants – These take a little cunning, but they can be conqurerd! Ideas: think about chicken Marsala inside an Italian place? Make certain it doesn’t come with pasta. Substitute broccoli or some other keto-friendly side dish – or perhaps a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants would be the most challenging, because any low carb option is not the reason to go to the restaurant to begin with. In a Mexican restaurant, I tend to obtain a large burrito with no beans and spread the soft tortilla out like a plate. Consume the inner ingredients and toss the tortilla.