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Home arrow Nutrition arrow Keto Diet arrow The 30 Best Keto Fast Food Chains: Friendly Options for Busy Lifestyles

The 30 Best Keto Fast Food Chains: Friendly Options for Busy Lifestyles

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Written by Brenda Peralta, RD
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Fact checked by Rosmy Barrios, MD
Last update: October 5, 2023
23 min read 803 Views 0 Comments
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Fast food restaurants can be a good option. However, most options might be too high in carbs, making them unsuitable for the keto diet. Here, we’ve analyzed the menu of 30 of the most popular fast food chains to help you choose the best item to fit your low-carb style.

keto friendly fast food

Driving late from work, you’ve realized you have nothing ready to eat. You just want to get home, eat, and have some downtime.

The best option would be to go to a fast food restaurant. There’s Taco Bell, Burger King, McDonald’s, Arby’s, and the list goes on and on. But you need a keto-friendly meal.

Don’t panic.

Here, we have the ultimate guide with 30 keto-friendly fast food options analyzed to help you choose the best meal that won’t jeopardize your goals.

Best Keto-Friendly Fast Foods You Should Try Right Now

Eating out when following a ketogenic diet might be challenging, as most dishes are high in starches, grains, or other carb forms.

And if you need a cheap and fast option to have as a meal, fast food restaurants seem like the best choice. However, most options might have more than 30g of carbs per serving, which is not allowed on a keto diet. So, is there at least one keto-friendly fast food restaurant you can go to, or is it a lost cause?

Luckily the answer is yes! Here are some keto diet-approved fast food restaurants for you to enjoy without feeling guilty about all that hard work you’ve put into the diet:

  1. Chipotle
  2. Five Guys
  3. Wendy’s
  4. KFC
  5. McDonald’s
  6. Subway
  7. Popeyes
  8. Taco Bell
  9. Denny’s
  10. Red Robin
  11. Chili’s
  12. Arby’s
  13. Jersey Mike’s
  14. Jimmy John’s
  15. Carl’s Jr.
  16. Jack in the Box
  17. Panda Express
  18. Dunkin’ Donuts
  19. Papa Murphy’s
  20. Culver’s
  21. Zaxby’s
  22. Moe’s
  23. Long John Silver’s
  24. Chick-fil-A
  25. Burger King
  26. Starbucks
  27. El Pollo Loco
  28. Wingstop
  29. Shake Shack
  30. Texas Roadhouse

#1 Chipotle

Chipotle is a popular Mexican-style fast food chain restaurant.

Due to its natural ingredients, most people consider it a healthier alternative to other options like Taco Bell or Burger King.

One of the biggest benefits of Chipotle is that since you can make your bowl, you can easily adjust it to follow a low-carb approach.

The best option for a keto diet is a salad bowl. Choosing the tacos, burritos, or burrito bowl is not keto since they have rice, beans, and tortillas.

For example, a salad bowl with lettuce, steak, guacamole, sour cream, fresh tomato salsa, and cheese offers 630 calories, 8g of net carbs, 31g of protein, and 45g of fat.

Another option would be a salad bowl with lettuce, chicken, tomatillo-green chili salsa, guacamole, and queso blanco. This option gives you 345 calories, 11g of net carbs, 27g of protein, and 18g of fat.

If you want to make the salad yourself, here are the best options:

  • Romaine lettuce (1g of carbs)
  • Proteins: chicken (0g of net carbs), garlic guajillo (3g of carbs)*, pollo asado (3g of carbs)*, steak (0g of net carbs), barbacoa (1g of net carbs), and carnitas (0g of net carbs)
  • No rice or beans
  • Toppings: guacamole (2g of net carbs), fresh tomato salsa (3g of net carbs), tomatillo-green chili salsa (4g of net carbs), tomatillo-red chili salsa (3g of net carbs), sour cream (2g of net carbs), fajita veggies (4g of net carbs), cheese (1g of net carbs), and queso blanco (4g of carbs)*

Note: They don’t state the amount of fiber this option has on the website.

#2 Five Guys

Five Guys is a well-known burger and fries place. But, burger and fries on keto? Sounds crazy!

To make a burger at Five Guys keto-friendly, avoid adding the bun and choose a lettuce wrap instead. One of the benefits of this fast food chain is that they won’t give you soggy lettuce but a crispy one that pairs nicely with the patty.

So, what are the low-carb toppings you can add? Here is a list of the items allowed on a keto diet:

  • Bacon
  • A1 original steak sauce
  • Cheese
  • Green peppers
  • Grilled mushrooms
  • Hot sauce
  • Jalapeno peppers
  • Lettuce
  • Mayo
  • Mustard
  • Pickles
  • Tomatoes

#3 Wendy’s

Wendy’s has some great options for following a ketogenic diet. The fact they use bacon in most of their products makes things a lot easier.

Whether you are buying breakfast or a regular burger, there are some great options for you to choose from:

  • Dave’s Double Burger (no bun): 260 calories, 1g of net carbs, 20g of protein, and 20g of fat
  • Southwest avocado salad (no dressing): 420 calories, 6g of net carbs, 39g of protein, and 25g of fat
  • Parmesan Caesar salad (with dressing): 440 calories, 4g of net carbs, 41g of protein, and 14g of fat

Any other burger or breakfast sandwich options are also suitable for a keto diet; just make sure to ask them without a bun.

#4 KFC

Known for its fried chicken, next on our list of the best keto-friendly fast food is KFC.

While fried chicken is a suitable option for low-carb diets, the problem with this option relies on the breading. However, if you select the right options, there is a way to include this fast food meal on a keto diet.

The best option to choose is grilled chicken. Whether it is grilled chicken breast, drumstick, thighs, or whole wings, these options will be carb-free. So you can include them without worrying about the carb intake.

Choosing the crispy chicken will offer around 8–10g of net carbs, so it’s better to avoid it.

For those who want extra flavor, you can choose the Original recipe, either the drumstick or the wing, since they offer 1–2g of net carbs each.

When it comes to sides, the best option is going to be the green beans since they have 2g of net carbs. You can also include a Caesar or house-side salad without croutons or dressing.

The best dressing to choose if you want to create a grilled chicken salad is the Heinz buttermilk dressing (1g of net carbs) or the Marzetti light Italian dressing (2g of net carbs).

Finally, buffalo ranch and ranch dressing are the best dipping sauces with less than 2g of net carbs.

So, for example, if you choose a grilled chicken breast combo with green beans on the side and buffalo ranch as the dipping sauce, you get 355 calories, 4g of net carbs, 40g of protein, and 20g of fat.

#5 McDonald’s

McDonald’s and low-carb can be a possible combination if you are careful about what you order. Here are some keto-friendly options you can order at McDonald’s.

  • Bacon, egg, and cheese sandwich (no bun): 200 calories, 4g of net carbs, 12g of protein, and 15g of fat
  • Quarter pound with cheese and bacon (no bun): 450 calories, 8g of net carbs, 30g of protein, and 33g of fat
  • Big Mac (no bun): 340 calories, 5g of net carbs, 18g of protein, and 27g of fat

As for the sides, a side salad can be an excellent option.

#6 Subway

Sandwiches can be very high in carbs. The typical sub can have more than 50g of carbs, most of them supplied by the bun.

So, it makes sense to switch the sandwich and opt for a salad when going to Subway.

Be careful about the toppings you add. For example, sweet sauces like honey mustard or teriyaki can be very high in carbs.

So, what are the top three options to choose from when turning a sandwich into a salad?

  • Oven-roasted turkey salad: 150 calories, 6g of net carbs, 14g of protein, and 2g of fat
  • Chicken salad: 150 calories, 6g of net carbs, 18g of protein, and 5g of fat
  • Tuna salad: 310 calories, 6g of net carbs, 15g of protein, and 24g of fat

You can add any non-starchy vegetable of your choice and some bacon or avocado as an extra.

When it comes to the dressings, the ones that have less than 2g of net carbs are Baja Chipotle Southwest, Frank’s Red Hot Buffalo Sauce, Creamy sriracha, mayo, mustard, olive oil, vinegar, ranch, and aioli sauce.

#7 Popeyes

It might be challenging to find appropriate foods that fit a keto diet on Popeyes since most options are breaded and typically high in carbs.

Nonetheless, there are a few options you can turn to in case you cannot go elsewhere.

For example, one leg, a side of green beans, with no biscuit, offers only 9g of net carbs.

Instead of the leg, you can also choose the blackened handcrafted tenders, which only offer 2–3g of net carbs per serving.

As for the best dipping sauces, you can choose the following: Bayou buffalo, blackened ranch, buttermilk ranch, and tartar.

#8 Taco Bell

Most of the foods in Taco Bell are high in carbs since they come in a shell or a tortilla. However, if you ask for certain modifications, like asking for no tortilla and placing it in a bowl, you can easily turn any Taco Bell meal into a low-carb option.

The best options from Taco Bell when following a low-carb diet include:

  • Chicken Power Menu Bowl (no rice or beans): 240 calories, 4g of net carbs, 21g of protein, and 14g of fat
  • Beefy 5-Layer Burrito (no tortilla): 200 calories, 10g of net carbs, 10g of protein, and 11g of fat
  • Crunchywrap supreme (no tortilla or shell): 180 calories, 8g of net carbs, 6g of protein, and 10g of fat

#9 Denny’s

The next fast food chain we are going to analyze is Denny’s. This beloved dinner restaurant is the perfect go-to option for some people after a night out because it is open 24/7.

Here you can find a variety of burgers, breakfasts, milkshakes, and any other type of American-style dish.

Here are the top three options you can choose from:

  • Loaded veggie omelet: 500 calories, 7g of net carbs, 29g of protein, and 38g of fat
  • Philly cheese steak omelet: 710 calories, 8g of net carbs, 47g of protein, and 53g of fat
  • Ultimate omelet: 720 calories, 8g of net carbs, 37g of protein, and 59g of fat

As you can see, any omelets they have are an ideal option for someone following a keto diet.

If you are not in the mood for an omelet, you can opt for a burger which you can ask to be bunless.

#10 Red Robin

When you first think about Red Robin, you might not consider it a low-carb fast food option.

In fact, if you are craving a grilled chicken club sandwich, this can be the best alternative to a keto-friendly option.

Here are the options you should order next time you go to Red Robin:

  • California chicken sandwich (no bun): 490 calories, 6g of net carbs, 35g of protein, and 34g of fat
  • Royal Red Robin burger (no bun): 890 calories, 7g of net carbs, 47g of protein, and 75g of fat
  • Guacamole bacon burger (no bun): 710 calories, 9g of net carbs, 44g of protein, and 28g of fat

You can have any of these options along with a side salad instead of the fries. You can even have the French onion soup, as long as you only have a cup that provides 6g of net carbs.

#11 Chili’s

Another keto-friendly fast food option to have in your repertoire is Chili’s. From burgers to ribs, there are several options you can choose from. Be careful with adding any alcoholic beverages since they might be high in carbs, and make sure to avoid desserts.

So, what are the best low-carb options?

  • Sirloin with grilled avocado: 360 calories, 6g of net carbs, 39g of protein, and 18g of fat
  • Bone in wings with buffalo sauce: 890 calories, 3g of net carbs, 73g of protein, and 65g of fat
  • Mushroom Swiss burger (no bun): 760 calories, 5g of net carbs, 45g of protein, and 65g of fat

#12 Arby’s

Known for its sandwiches, Arby’s can be a viable option as long as you stay away from the bun and choose the right sides.

While the sandwiches might not be as great without the bun, you can still enjoy them without jeopardizing your ketosis.

Here are the best low-carb fast food options at Arby’s:

  • Chopped Farmhouse salad with roast turkey: 285 calories, 6g of net carbs, 22g of protein, and 13g of fat
  • Roast turkey and Swiss sandwich (no bun): 280 calories, 3g of net carbs, 25g of protein, and 19g of fat
  • Grand turkey club (no bun): 300 calories, 4g of net carbs, 26g of protein, and 20g of fat

#13 Jersey Mike’s

With a pretty diverse menu, Jersey Mike’s has one of the largest options to make your favorite sub low-carb.

That’s right. They place all the ingredients in a bowl, so you don’t have to worry about exceeding your carb limit.

So, any option you decide to choose from is almost low-carb as long as you ask for it in a bowl instead of in bread or a wrap.

Here are the best options for a low-carb diet:

  • Grilled portobello mushrooms and swiss: 330 calories, 10g of net carbs, 16g of protein, and 27g of fat
  • Bacon ranch chicken cheese steak: 590 calories, 11g of net carbs, 44g of protein, and 41g of fat
  • Grilled Italian: 760 calories, 9g of net carbs, 36g of protein, and 64g of fat

#14 Jimmy John’s

Another popular fast food sandwich restaurant is Jimmy John’s. Like any other sandwich option, you can make any choice low-carb if you ask for them to remove the bread.

Instead of being wrapped in a bun, they offer to wrap your food in lettuce. At Jimmy John’s, this is called Unwhich.

Choose one of the following options:

  • Chicken salad bacon sandwich: 430 calories, 6g of net carbs, 17g of protein, and 34g of fat
  • Beach club: 510 calories, 6g of net carbs, 32g of protein, and 38g of fat
  • Spicy East Coast Italian: 620 calories, 9g of net carbs, 45g of protein, and 57g of fat

You can add any non-starchy vegetables of your choice to add some flavor. Also, you can add bacon, avocado, or cheese since they are all suitable for a keto diet.

#15 Carl’s Jr.

We are halfway through our list of the best keto-friendly fast food options.

The next fast food chain restaurant we are going to talk about is Carl’s Jr. Whether you are craving a burger, grilled chicken sandwich, or salad, they are all options you can have at Carl’s Jr.

Here is what you should order next time:

  • The Monster Biscuit (no bun): 560 calories, 4g of net carbs, 29g of protein, and 48g of fat
  • Monster Angus Thickburger (lettuce wrap): 1,050 calories, 2g of net carbs, 49g of protein, and 86g of fat
  • Charbroiled chicken salad (grilled chicken): 310 calories, 7g of net carbs, 32g of protein, and 34g of fat

#16 Jack in the Box

Even though it is a fast food option, Jack in the Box has some good alternatives for those on a low-carb diet.

With that said, be careful with the sauces since they might be higher in carbs than expected. Ask for the menu to check the ones that are best for a low-carb option.

  • Grilled chicken strips: 250 calories, 5g of net carbs, 43g of protein, and 7g of fat
  • Loaded breakfast sandwich (no bun): 530 calories, 5g of net carbs, 31g of protein, and 42g of fat
  • Grilled chicken sandwich (no bun): 424 calories, 6g of net carbs, 34g of protein, and 28g of fat

To make sure you stay low-carb, avoid any breaded options and be careful with the sauces you include. For example, teriyaki and honey mustard tend to be very high in carbs.

#17 Panda Express

If you are in the mood for Asian takeout, probably Panda Express has popped into your mind. One of the benefits of this fast food option is that it offers several ways for you to adapt a dish for it to be low-carb.

So, what is the best low-carb fast food meal to have at Panda Express? Choose any of these 3 options:

  • Black pepper Angus steak: 180 calories, 9g of net carbs, 19g of protein, and 7g of fat
  • Mushroom chicken: 220 calories, 9g of net carbs, 13g of protein, and 14g of fat
  • String bean chicken: 190 calories, 9g of net carbs, 14g of protein, and 9g of fat

Adding more non-starchy vegetables can help increase fullness levels and avoid adding any other unwanted foods. Broccoli or any other greens are an excellent choice.

Keep in mind that Asian food, as well as other fast food restaurants, might be high in sodium, so you need to be careful with overconsumption since it might increase the risk of water retention or heart disease.

#18 Dunkin’ Donuts

A cup of joe is nothing without something to dip in. But, if you are following a keto diet, going to Dunkin’ Donuts might be a struggle.

While donuts are a big no-no on a keto diet, there are some good keto options for you to try whenever you are in the mood for this fast food place.

So, what can you order when you pass through a Dunkin’ Donuts?

  • Any of the basic coffee drinks is a good option. You can have it with heavy cream or coconut milk. On average, a coffee drink without any added sugars might have 1–3g of net carbs.
  • Unsweetened iced tea or hot tea (carb-free)
  • Bacon, egg, and cheese sandwich (no bun): 220 calories, 3g of net carbs, 13g of protein, and 17g of fat

#19 Papa Murphy’s

If you are in the mood for pizza, you’ve probably thought of ordering Papa Murphy’s. However, pizza and keto might not sound like such a good idea.

But Papa Murphy’s thought of the best solution for those following a keto diet. In this fast food restaurant, you can order a crustless pizza which is ideal for a low-carb pizza approach.

Here are some options you can order that won’t hinder your results:

  • Cowboy (1 slice): 180 calories, 4g of net carbs, 10g of protein, and 14g of fat
  • Pepperoni (1 slice): 110 calories, 2g of net carbs, 7g of protein, and 9g of fat
  • Chicken bacon artichoke (1 slice): 150 calories, 3g of net carbs, 11g of protein, and 11g of fat

#20 Culver’s

Culver’s is another fast food option you can include on a keto diet. While this fast food option might seem like the worst nightmare for someone following a low-carb approach, there are some tasty options that won’t make you scared of surpassing your carb intake.

Here is what you should order the next time you go to this fast food place:

  • Grilled chicken sandwich (no bun): 165 calories, 1g of net carbs, 34g of protein, and 2g of fat
  • Culver’s bacon deluxe (no bun): 390 calories, 2g of net carbs, 20g of protein, and 34g of fat
  • Strawberry field salad with grilled chicken: 390 calories, 4g of net carbs, 40g of protein, and 21g of fat

#21 Zaxby’s

Zaxby’s is a fast food restaurant where you can order a “zalad” or a grilled chicken sandwich. Like other fast food places, you have the option of asking for the sandwich to be bunless, saving you tons of carbs.

So, when it comes to Zaxby’s fast food, what are the best low-carb options to order? Remember to avoid adding french fries as a side salad.

  • Grilled chicken sandwich (no bread): 347 calories, 5g of net carbs, 38g of protein, and 19g of fat
  • Traditional wings (no sauce): 380 calories, 0g of net carbs, 38g of protein, and 24g of fat
  • Garden Cobb salad (no toast, no fried onions): 290 calories, 5g of net carbs, 19g of protein, and 19g of fat

#22 Moe’s

Moe’s Southwest Grill is a fast food restaurant that offers burritos, nachos, tacos, quesadillas, and bowls. But this might not sound so low-carb, right?

Well, depending on the ingredients you choose, there can be great alternatives if you follow a keto diet.

Like with Chipotle, one of the benefits is that you can create your low-carb bowl.

Here are the best ingredients to choose from to stay with a low-carb intake:

  • Protein: adobo chicken, white meat chicken, steak, pork carnitas, ground beef, and fish
  • Fresh ingredients: jalapenos, cilantro, tomatoes, onions, peppers, mushrooms, cucumbers, olives, lettuce, pico de gallo, sour cream, and shredded cheese
  • Dressings: chipotle ranch, Southwest vinaigrette, and lime
  • Extras: bacon, guacamole, and queso

For example, if you make a bowl with white grilled chicken, onions, cilantro, peppers, mushrooms, lettuce, pico de gallo, sour cream, chipotle ranch, and guacamole, you get 557 calories, 14g of net carbs, 51g of protein, and 37g of fat.

#23 Long John Silver’s

Long John Silver’s is a well-known American-style fast food restaurant. Their specialty is fried seafood, which, if it was not for the breading, is an ideal choice for those seeking a low-carb option.

The good thing is that there are some great options for you to choose from if you want a low-carb intake.

The best thing you can do is choose their grilled protein options. Salmon, shrimp, and cod are all carb-free options.

When it comes to sauces, most of them are low-carb, but there are some options you should avoid. Make sure to avoid these: ketchup, BBQ, sweet and sour, sweet Thai chili, and sweet and zesty Asian sauce.

The best side option for you to have is broccoli.

So, you might have some grilled salmon, creamy garlic butter sauce, and broccoli on the side. This meal is going to provide around 3g of net carbs.

#24 Chick-fil-A

Are you in the mood for chicken? Chick-fil-A is one of the best fast food chicken options available on the market.

To stay on a low-carb diet, make sure you avoid any breading. Instead, have grilled chicken, or if it has a high-carb food (like a bun), you can ask to have it removed.

Here are 3 delicious meals that are not going to throw off your carb balance.

  • Bacon, egg, and cheese biscuit (no bun): 130 calories, 1g of net carbs, 11g of protein, and 8g of fat
  • Grilled chicken sandwich (no bun): 170 calories, 2g of net carbs, 21g of protein, 7g of fat
  • Grilled chicken nuggets: 130 calories, 1g of net carbs, 25g of protein, and 3g of fat

As for the best dipping sauces, choose the zesty buffalo sauce, honey-roasted BBQ sauce, and garden herb ranch sauce.

If you want a side option, the kale crunch salad only has 6g of net carbs, making it the best low-carb option.

#25 Burger King

Burger King offers some of the best fast food burgers. Their grilled patties are some of the most flavorful options if you are craving a good burger.

But how can you go to this fast food place without affecting your goals?

Here are some of the best dishes you can order when you see Burger King down the road:

  • Fully loaded croissan’wich (no croissant): 395 calories, 3g of net carbs, 26g of protein, and 31g of fat
  • Whopper with cheese (no bun and ketchup): 320 calories, 1g of net carbs, 24g of protein, and 24g of fat
  • Double quarter pound king (no bun and ketchup): 640 calories, 3g of net carbs, 48g of protein, and 49g of fat

#26 Starbucks

You might have Starbucks as part of your daily routine. After all, you can live without getting a daily dose of caffeine. Starbucks is known for its wide variety of coffee drinks, teas, and other specialty beverages.

However, when it comes to drinks, you need to be careful with adding them since they might be loaded with sugars.

There are some modifications you can make to ensure the drink you will have stays within your carb budget.

Here are some low-carb alternatives to have whenever you go to Starbucks:

  • Skinny mocha (1g of net carbs): ask to have it with half heavy cream and the other half water.
  • Unsweetened iced tea or coffee (0g of net carbs): you can add some sugar-free syrup to sweeten it.
  • Skinny vanilla latte (4g of net carbs): ask to have it with almond milk and sugar-free vanilla syrup.

#27 El Pollo Loco

El Pollo Loco is a Mexican-style fast food restaurant. There are some great keto-friendly options for you to choose from, and you can also pick the sides you have to choose those that fit your lifestyle.

One of the biggest benefits of this fast food option is that they offer a keto-friendly burrito option.

So, what are the best low-carb options at this fast food place?

  • Double chicken avocado salad (no corn): 330 calories, 4g of net carbs, 50g of protein, and 12g of fat
  • Original pollo bowl (no rice or beans): 130 calories, 1g of net carbs, 24g of protein, and 3g of fat
  • Baja shrimp street taco (no tortilla): 160 calories, 2g of net carbs, 5g of protein, and 15g of fat

If you want to make your dish, opt for any grilled chicken option since it is going to be low-carb. The side options that are suitable for a keto diet include loco side salad, broccoli, and coleslaw.

#28 Wingstop

Wingstop is a popular fast food restaurant that offers some of the most amazing wings you’ll ever try. Depending on the type of wing you choose (breaded or not) and the sauce, it can be a great option for those who need a low-carb option.

Their Jumbo Wings are unbreaded, meaning they are the best alternative when looking for a keto-friendly meal.

So, the next thing you need to consider is the sauce. Here is a list of the sauces that are good to have on a keto diet. The following nutritional information is for one classing bone-in wing.

  • Atomic (1g of net carbs)
  • Cajun (0g of net carbs)
  • Garlic parm (1g of net carbs)
  • Lemon pepper (0g of net carbs)
  • Louisiana rub (0g of net carbs)
  • Original hot (0g of net carbs)
  • Plain (0g of net carbs)

As for the sides, here are some great options to choose from.

  • Veggie stick celery (1g of net carbs)
  • Veggie stick carrots (4g of net carbs)
  • Ranch dip (2g of net carbs)
  • Blue cheese dip (4g of net carbs)

#29 Shake Shack

Shake Shack is a fast food restaurant with a great option for shakes and burgers. And, let’s be honest. There is no better combination than a burger with a shake, but when you are on a low-carb diet, it might not sound like the best choice.

One of the benefits of Shake Shack is that they adapt to different eating choices. For example, they can switch a regular bun for gluten-free bread (not keto-friendly) or a lettuce wrap (keto-approved).

To make things easier, here are some of the best options to have in this fast food place:

  • Shaker burger (no bun): 326 calories, 1g of net carbs, 23g of protein, and 24g of fat
  • Bacon cheeseburger (no bun): 330 calories, 0g of net carbs, 29g of protein, and 22g of fat
  • Avocado bacon burger (no bun): 450 calories, 1g of net carbs, 30g of protein, and 35g of fat

The only problem is that there are no shakes suitable for someone following a keto diet, so when choosing a drink, opt for a diet soda instead.

#30 Texas Roadhouse

The last great fast food option to choose from when you want to have a quick meal but still keep your carb intake low is Texas Roadhouse.

Texas Roadhouse is a steakhouse restaurant that has great keto options that can help you stay on the right path.

From meat cuts to salads, there is a lot to choose from on this menu.

Here are some options you can choose at Texas Roadhouse, some with slight modifications to have the best low-carb meal.

  • Grilled chicken salad: 700 calories, 8g of net carbs, 75g of protein, and 39g of fat
  • House salad (no croutons): 160 calories, 2g of net carbs, 11g of protein, and 14g of fat
  • Herb-crusted chicken: 260 calories, 8g of net carbs, 47g of protein, and 4g of fat

If you want to have something on the side, there are several non-starchy vegetables that are great options. For example, you can choose fresh vegetables, green beans, sauteed onions, and sauteed mushrooms.

A Word From a Nutritionist

If there is an option that is not in the list above, you can always modify certain components of the meals to make them keto-friendly. Here is how you can make any meal suitable for a keto diet.

  1. Check the menu online before going. It can give you a clear idea of the type of meals available and how you can modify them.
  2. Ask for nutritional information. Most restaurant options have nutrition information available online, or you can ask for it at the restaurant. Choose those options with less than 5g of net carbs.
  3. Skip the soda. Avoid regular soda since it is high in carbs, and opt for a sugar-free soda.
  4. When in doubt, pick a salad. A salad is the best choice if you are unsure about the other options. However, there are some things to consider. Always ask for the dressing on the side; if you don’t know what dressing they use, ask for olive oil and vinegar. Remove any croutons or any other starchy foods.
  5. Avoid breaded options. Instead of breading, choose grilled or BBQ proteins.
  6. Be careful with the sauces. Unless you know they are keto-friendly, options like BBQ sauce, ketchup, and honey mustard are very high in carbs. A better alternative is to ask for the sauces on the side or avoid them altogether.
  7. Avoid the bread. Instead of having the bread, ask for a lettuce wrap or another option suitable for a low-carb diet.

Conclusion

Going to a fast food restaurant can be a great way to save some money and get a quick meal.

While some restaurants might seem like an impossible choice for those following a low-carb approach, there are some great alternatives in several fast food restaurants to avoid messing up your goals.

In the end, a fast food meal can be keto-friendly as long as you are careful with the ingredients you add to your meals and what you are having on the side.

Remember to avoid any starchy sides, like french fries, and always opt for sugar-free soda.

Written by Brenda Peralta, RD
Brenda Peralta, RD, is a registered dietitian advisor for Health Reporter. She has several certifications in sports nutrition, health coaching, and women’s health hormones. She presents herself as a fertility advisor and gut specialist.
The article was fact checked by Rosmy Barrios, MD
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Written by Brenda Peralta, RD
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Fact checked by Rosmy Barrios, MD
Last update: October 5, 2023
23 min read 803 Views 0 Comments
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