For those who eat low-carb or keto diets, there is almost always 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 items you shouldn’t have on a low-carb diet.
In order to make it easier to look for a quick keto-friendly option, I’ve compiled a listing of several restaurants and fast food places and people items that I’ve found to become the best carb (and a lot emotionally satisfying) choices. These are not all perfect options, however, when you’re tied to not one other choices due to time or location constraints, they’ll do in a pinch.
It’s a huge help that fast-food places must post nutritional content. It gets much easier to follow the keto plan every day. The carb count I’m listing is approximate and is also NET grams.
In general, there is usually some salad option anywhere you happen to be. At Burger joints, just eliminate the bun, and several 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 in your car or purse. Big, juicy burgers in tiny items of lettuce find yourself on the table – or perhaps in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Grab your very own sturdy utensils and revel in!
Now for that food choices… below are a few 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 provide you with a clue, things like “honey” in the honey dijon or “sweet” within the dressing name – these are typically not the ideal choice. Check the ingredient for items which are higher in carb content.
Chicken – Choose grilled or sauteed. Steer clear of any chicken that is certainly breaded.
McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) with no 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 minus the bun is 3g. BEWARE – you might think the veggie burger is low, but it is 19g of carbs, so that’s in regards to 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 an option. Tend not to attempt.
BONUS – dessert!?! – the new apple fries are not fried and are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway should you can. The buns and wraps are all rich in carbs. I guess you might just ask them to throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. We have no information on exactly what the carb count would be for each and every bunless sub, but you can probably figure it – chicken or pepperoni is fine, but is “sweet onion” chicken okay? Not a clue. Stick to 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 quick low carb eating. (As I’ve said, I tried it and don’t love it. I like to carry 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 ensure that the ingredients usually are not carb-rich.
Wendy’s – Again, you can obtain your burger in a lettuce wrap or perhaps a box. Any burger with toppings. Mayo has corn syrup, and is also 1g. The chicken grill fillet is 1 g. It can be ordered inside the chicken club sandwich or perhaps 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 and other pizza places – It is actually easy to get accustomed to eating pizza without any crust. You have to eat double the amount, but if there’s a celebration 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 choose making pizza in your own home having a low-carb crust.
Mongolian Barbecue – YES! Load up 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). Give a bit of garlic and wait for a griller to do his work. It is going without proclaiming that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs to not bring those to the table.
Italian Restaurants – These have a little cunning, however they can be conqurerd! Ideas: what about chicken Marsala inside an Italian place? Make sure it doesn’t come with pasta. Substitute broccoli as well as other keto-friendly side dish – or even a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants would be the hardest, because any low carb option is not the main reason to attend the restaurant in the first place. In a Mexican restaurant, I tend to obtain a large burrito without any beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.