Maintaining a ketogenic lifestyle doesn’t mean giving up on convenient takeout options. Many popular restaurants and fast food chains now offer keto-friendly choices that can fit within a low-carb, high-fat diet. These keto-compatible menu items allow individuals to stay in ketosis while enjoying meals on the go.
When ordering takeout on a keto diet, it’s important to focus on high-fat, moderate-protein options while avoiding carbohydrates. This typically means selecting meat-based dishes, leafy greens, and non-starchy vegetables. Fortunately, numerous establishments provide nutritional information, making it easier for those following a ketogenic eating plan to make informed decisions.
Some keto-friendly takeout choices include bunless burgers, grilled chicken salads, and vegetable-based dishes with added fats like avocado or olive oil. Many restaurants also offer customizable options, allowing diners to substitute high-carb items with keto-appropriate alternatives. By making smart selections, individuals can enjoy the convenience of takeout while supporting their weight loss and health goals on a ketogenic diet.
Understanding Keto Diet Basics
The ketogenic diet focuses on specific macronutrient ratios and carefully managed carbohydrate intake to induce a metabolic state called ketosis. Proper understanding of macronutrients, net carbs, and healthy fats is crucial for success on this low-carb, high-fat eating plan.
Macronutrients in Focus
The keto diet typically aims for a macronutrient breakdown of:
- 70-80% of calories from fat
- 15-25% of calories from protein
- 5-10% of calories from carbohydrates
This ratio encourages the body to burn fat for fuel instead of carbohydrates. Protein intake is moderate to preserve muscle mass. Carbohydrates are strictly limited to maintain ketosis.
Tracking macronutrients is essential for keto dieters. Many use apps or food scales to monitor their intake accurately. Adjustments may be necessary based on individual needs and goals.
Navigating Net Carbs
Net carbs are the total carbohydrates in a food minus the fiber content. This calculation is crucial for keto dieters, as it represents the carbs that impact blood sugar levels.
For example:
- 1 cup of broccoli: 6g total carbs – 2.4g fiber = 3.6g net carbs
- 1 medium avocado: 17g total carbs – 13g fiber = 4g net carbs
Most keto dieters aim to keep net carbs below 20-50 grams per day. This strict limit helps maintain ketosis and promotes fat burning. Reading food labels and understanding fiber content becomes a key skill for those following a ketogenic diet.
Importance of Healthy Fats
Healthy fats are the cornerstone of the keto diet, providing energy and supporting various bodily functions. Sources include:
- Avocados
- Olive oil
- Nuts and seeds
- Fatty fish (salmon, mackerel)
- Coconut oil
These fats help create a feeling of fullness and can improve the absorption of fat-soluble vitamins. Balancing omega-3 and omega-6 fatty acids is important for overall health.
Keto dieters often incorporate MCT oil, which is easily converted to ketones. This can help maintain energy levels and support ketosis. Choosing quality fat sources is crucial for long-term health on the ketogenic diet.
Finding Keto Options at Popular Fast Food Chains
Many fast-food chains now offer keto-friendly options for those following a low-carb diet. These choices allow for quick meals while staying within ketogenic macronutrient goals. Let’s explore some popular restaurants and their keto-friendly menu items.
Keto Choices at Chipotle
Chipotle provides excellent keto options with their customizable bowls. Start with a base of lettuce instead of rice or beans. Add your choice of protein, such as grilled chicken or steak. Top with cheese, sour cream, and guacamole for healthy fats.
For added flavor without excess carbs, try the fresh tomato salsa or tomatillo-green chili salsa. A typical keto bowl at Chipotle contains around 6-7g net carbs. Avoid corn salsa, beans, and tortillas to keep carbs low.
Chipotle also offers a specific Keto Salad Bowl, designed to fit a ketogenic diet. This pre-made option takes the guesswork out of ordering.
Navigating the Menu at Wendy’s
Wendy’s offers several keto-friendly options for burger lovers. Order any burger without the bun, wrapped in lettuce instead. The Dave’s Double or Baconator without the bun are popular choices, providing ample protein and fat.
For a lighter option, try the Grilled Chicken Sandwich without the bun. Pair it with a side salad, choosing oil and vinegar dressing to keep carbs low.
Wendy’s also offers several salads that can be made keto-friendly. The Parmesan Caesar Chicken Salad is a good choice – just skip the croutons. Their avocado chicken salad is another tasty, low-carb option.
Burger King’s Low-Carb Selections
Burger King adapts well to keto diets with their willingness to customize orders. Any burger can be ordered without the bun, served in a container. The Whopper or Double Whopper without the bun are satisfying, high-fat options.
For breakfast, try the Egg and Cheese Croissan’wich without the bread. Add bacon or sausage for extra protein and fat. Burger King’s grilled chicken sandwich without the bun is another solid choice.
Side salads are available to add some vegetables to your meal. Choose the Ken’s Ranch or Ken’s Golden Italian dressing for the lowest carb counts.
Keto-Friendly Finds at McDonald’s
McDonald’s offers several options for keto dieters. Their classic burgers can be ordered without the bun. The Double Quarter Pounder with Cheese or the Bacon McDouble are high in fat and protein.
For breakfast, Egg McMuffins or Sausage McMuffins without the English muffin are good choices. Add a side of scrambled eggs for extra protein. The Bacon, Egg, and Cheese Biscuit without the biscuit is another tasty option.
McDonald’s side salads can round out a meal. Choose the creamy ranch dressing for added fat with minimal carbs. Avoid their crispy chicken options, as these are breaded and high in carbs.
Selecting the Right Menu Items
Navigating fast food menus for keto-friendly options requires knowledge and strategy. Focusing on protein-rich choices, low-carb sides, and customizable meals can help maintain ketosis while eating out.
Opting for Grilled Over Fried
Grilled chicken is a top choice for keto dieters at fast food restaurants. It’s high in protein and low in carbs. Many chains offer grilled chicken sandwiches or salads. Remove the bun or tortilla to make it keto-compliant. Grilled fish is another excellent option when available.
Some restaurants provide nutrition info on their websites or in-store. Check these to confirm the carb content of grilled items. Be cautious of marinades or sauces that may contain hidden sugars.
Salads as a Go-To Option
Salads are often the safest keto items on fast food menus. Choose salads with a variety of low-carb vegetables and protein sources. Grilled chicken, hard-boiled eggs, and bacon bits are keto-friendly toppings.
Request dressing on the side and opt for oil-based options like ranch or Caesar. Avoid sweet dressings or those with fruit. A side salad can replace high-carb sides like fries or onion rings.
• Keto-friendly salad bases:
- Romaine lettuce
- Spinach
- Mixed greens
• Low-carb toppings:
- Cheese
- Avocado
- Nuts
Customizing Orders for Keto Compliance
Many fast food chains allow order customization. This flexibility is key for keto dieters. Remove high-carb items like buns, croutons, or tortillas. Ask for extra vegetables or protein instead.
Some restaurants offer lettuce wraps as a low-carb alternative to buns. For burgers, request a protein style or bunless option. Add bacon, cheese, or avocado for extra fat content.
Be specific when ordering to ensure your meal is truly keto-friendly. Don’t hesitate to ask about ingredients or cooking methods. Most staff are accommodating to dietary requests.
Specialty Restaurants with Keto-Friendly Menus
Several popular restaurant chains now offer dedicated keto-friendly menu options. These establishments make it easier for those following a ketogenic diet to enjoy dining out while staying on track with their nutritional goals.
Keto Exclusives at Subway and Starbucks
Subway now offers Protein Bowls, perfect for keto dieters. The Black Forest Ham Protein Bowl contains only 9 grams of net carbs, 21 grams of protein, and 5 grams of fat. Another option is the Steak and Cheese Protein Bowl with 8 grams of net carbs, 20 grams of protein, and 19 grams of fat.
Starbucks caters to keto customers with their Sous Vide Egg Bites. The Bacon and Gruyere variety has just 9 grams of carbs and 19 grams of protein. For a refreshing drink, try an Unsweetened Peach Green Tea or a Skinny Mocha with sugar-free syrup.
Keto-Friendly Seafood at Olive Garden
Olive Garden offers several keto-friendly seafood options. The Herb-Grilled Salmon is a prime choice, served with parmesan-crusted zucchini. Guests can also enjoy the Salmon Piccata, which features a lemon garlic butter sauce and capers.
For appetizers, the Zuppa Toscana soup can be ordered without potatoes. The Italian Sausage Links are another low-carb starter option. Diners should ask for extra vegetables instead of pasta as a side dish to keep their meals keto-compliant.
Satisfying Keto Meals at Outback Steakhouse
Outback Steakhouse is an excellent choice for keto dieters. Their signature steaks are naturally low in carbs and high in protein. The 6 oz. Center-Cut Sirloin contains zero carbs and 31 grams of protein. For added fat, request a side of garlic butter or blue cheese crumbles.
Grilled chicken dishes like the Alice Springs Chicken (minus the honey mustard sauce) are also keto-friendly. Side dishes include steamed broccoli and fresh seasonal veggies. The Wedge Salad, without croutons, makes a great low-carb starter.
Adapting Fast Food Favorites
Fast food can be adapted for keto diets with some simple modifications. By focusing on high-fat, low-carb options and removing or substituting certain ingredients, many popular menu items can fit into a ketogenic lifestyle.
Burger Adaptations for Keto Dieters
Burgers remain a viable option for keto dieters with a few adjustments. The key is to ditch the bun. Order burgers “protein style” wrapped in lettuce instead of a traditional bun. This drastically reduces carb content while preserving the savory meat and toppings.
Add extra cheese, bacon, or avocado to increase fat content. Opt for full-fat mayo or mustard as condiments. Skip ketchup, as it often contains added sugars.
Some restaurants offer bunless burger bowls served over lettuce or vegetables. These provide a satisfying meal without the need for bread.
Keto-Conscious Pizza Toppings
Pizza can be adapted for keto diets by focusing on toppings and alternative crusts. Some pizzerias now offer keto-friendly cauliflower or almond flour crusts.
Choose high-fat toppings like extra cheese, pepperoni, sausage, and olives. Add vegetables like spinach, mushrooms, or bell peppers for nutrients and fiber.
Avoid high-carb toppings such as pineapple or breaded chicken. Some places, like Marco’s Pizza, offer crustless pizza bowls as a keto-friendly option.
Ask for light sauce or no sauce to further reduce carbs. Drizzle olive oil over the pizza for added fats.
Rethinking Sandwiches and Wraps
Sandwiches and wraps can be modified to fit keto diets. Many chains offer “unwich” options, where fillings are wrapped in lettuce instead of bread.
Focus on protein-rich fillings like turkey, roast beef, or tuna salad. Add cheese, avocado, and full-fat mayo for healthy fats.
Choose low-carb vegetables like spinach, cucumber, and tomato. Skip high-carb additions like croutons or sweetened dressings.
Some places offer protein bowls as an alternative to traditional sandwiches. These often include a base of lettuce or vegetables topped with meats and keto-friendly ingredients.
Sides, Sauces, and Dressings
Selecting the right accompaniments is crucial for maintaining ketosis while enjoying takeout meals. Keto-friendly options can enhance flavors without adding excessive carbs.
Choosing Keto-Compatible Sides
Broccoli stands out as an excellent low-carb side dish. It’s rich in fiber and nutrients while containing minimal net carbs. Many restaurants offer steamed or roasted broccoli as a side option.
Avocado is another keto-friendly choice. It’s high in healthy fats and low in carbohydrates. Some eateries provide sliced avocado or guacamole as add-ons.
Zucchini noodles, often called “zoodles,” serve as a great pasta substitute. They’re low in calories and carbs, making them ideal for keto dieters.
Salads without croutons or high-carb toppings are also suitable. Look for options with leafy greens, cheese, and non-starchy vegetables.
Sauces and Dressings to Avoid
Many commercial sauces and dressings contain added sugars or thickeners that increase carb content. Ketchup, barbecue sauce, and sweet chili sauce are typically high in sugar and should be avoided.
Salad dressings to be cautious of include honey mustard, raspberry vinaigrette, and fat-free versions that often compensate with sugar. Instead, opt for oil-based dressings like olive oil and vinegar or caesar dressing without croutons.
Mayonnaise-based sauces are generally keto-friendly, but it’s important to check for added sugars. Blue cheese dressing is often a good choice, but verify the carb content if possible.
Marinara sauce can vary in carb content. Some brands offer low-carb options suitable for keto diets.
Breakfast Options for the Keto Dieter
Finding keto-friendly breakfast options when dining out can be challenging, but many fast food chains now offer low-carb choices. Chick-fil-A stands out with its grilled nuggets, providing a protein-rich start to the day without breading.
For those craving eggs, most restaurants offer scrambled eggs or omelets. Ask for them without toast or hash browns to keep carbs low. Add bacon or sausage for extra fat and flavor.
Coffee lovers can enjoy their morning brew on keto. Order black coffee or add heavy cream for richness. Avoid sugary syrups and opt for sugar-free options if available.
Some fast food places offer breakfast bowls. Choose versions with eggs, meat, and cheese while skipping high-carb ingredients like potatoes or grains.
Keto-Friendly Breakfast Ideas:
- Egg and cheese sandwich (minus the bun)
- Bacon and sausage platter
- Grilled chicken with scrambled eggs
- Cheese and vegetable omelet
Remember to customize orders as needed. Most restaurants are willing to accommodate dietary restrictions, so don’t hesitate to ask for substitutions or omissions to make your meal keto-compliant.
Innovative Keto Choices at Other Fast Food Venues
Fast food chains are adapting to keto diets with creative menu options. Some restaurants offer customizable bowls and salads, while others provide low-carb alternatives to traditional items.
Keto Modifications at Taco Bell
Taco Bell’s Power Menu Bowl serves as an excellent keto-friendly base. Order it without rice and beans, and opt for extra protein like seasoned beef or grilled chicken. Add cheese, sour cream, and guacamole for healthy fats.
For a lower-carb option, try the Chicken Power Menu Bowl with no rice or beans. It contains only 6g net carbs. Customize with extra lettuce, tomatoes, and avocado to boost nutrients and satiety.
Taco Bell’s app allows easy customization for keto orders. Remove high-carb items and add keto-friendly toppings to create personalized meals that fit your macros.
Custom Keto Creations at Jack in the Box
Jack in the Box offers several options for keto dieters. Start with a bunless burger or grilled chicken sandwich. Add bacon, cheese, and avocado for extra flavor and fats.
The side salad with ranch dressing provides a low-carb vegetable option. For breakfast, try the Breakfast Jack without the bun, or order scrambled eggs with bacon on the side.
Jack in the Box’s all-day breakfast menu allows for creative keto combinations. Mix and match proteins and toppings to create satisfying meals. Remember to skip high-carb sides like fries and opt for extra lettuce wraps or side salads instead.
Desserts and Drinks on a Keto Diet
Navigating desserts and drinks while following a keto diet requires careful selection. Certain beverages and sweet treats can be enjoyed without derailing ketosis, but it’s crucial to know which options align with low-carb goals.
Selecting Beverages Wisely
Black coffee stands out as an excellent keto-friendly beverage choice. It contains zero carbs and can provide a welcome energy boost. Unsweetened iced tea is another refreshing option that fits seamlessly into a ketogenic lifestyle.
For those craving something sweet, sugar-free alternatives exist. Many popular sodas offer zero-sugar versions sweetened with artificial sweeteners or natural sugar substitutes like stevia. These can satisfy cravings without adding carbs.
Water remains the top choice for hydration on keto. Sparkling water varieties add fizz and flavor without impacting carb intake. Some people enjoy adding a splash of lemon or lime for taste.
Keto-Compliant Dessert Options
Finding keto-friendly desserts can be challenging, but options do exist. Sugar-free gelatin or pudding made with heavy cream can serve as a satisfying treat. Berries topped with whipped cream offer a simple yet delicious dessert.
Some restaurants, like The Cheesecake Factory, offer low-carb cheesecake options. These typically use almond flour crusts and sugar substitutes to keep carb counts low. However, portion control remains important even with keto-adapted desserts.
Homemade keto desserts often incorporate ingredients like almond flour, coconut flour, and sugar alternatives. Popular choices include:
- Keto brownies
- Low-carb cookies
- Sugar-free ice cream
- Chocolate fat bombs
When dining out, always inquire about sugar content and hidden carbs in desserts and drinks. Many establishments now offer sugar-free syrups for coffee drinks, expanding beverage options for keto dieters.
Tips for Staying Keto While Eating Out
Research restaurant menus beforehand. Many establishments now offer nutritional information online, making it easier to plan keto-friendly meals.
Opt for meat-based dishes. Steaks, grilled chicken, and fish are excellent keto choices that are widely available at restaurants.
Replace high-carb sides with vegetables. Ask for steamed broccoli, cauliflower, or a side salad instead of potatoes or rice.
Be cautious with sauces and dressings. These often contain hidden sugars and starches. Request them on the side or choose oil and vinegar for salads.
Don’t be afraid to customize. Most restaurants are willing to accommodate dietary needs. Ask for bunless burgers or lettuce wraps for sandwiches.
Focus on protein and fats. Eggs, avocados, and cheese are keto-friendly options commonly found on menus.
Stay hydrated with water or unsweetened beverages. Avoid sugary drinks and opt for sparkling water with a slice of lemon if desired.
Choose keto-friendly fast food options when necessary. Bunless burgers, grilled chicken salads, and egg-based breakfast items can fit into a ketogenic diet.
Be mindful of portion sizes. Restaurants often serve large portions, so consider sharing or taking leftovers home.
Plan ahead for social situations. Eat a small keto snack before events where food choices may be limited to help resist temptation.
Neighborhood Eateries and Keto Possibilities
Many local restaurants and fast casual chains offer keto-friendly options for those following a low-carb lifestyle. From customizable salads to protein-packed bowls, neighborhood eateries provide diverse choices to satisfy keto cravings.
Keto Meals at Casual Dining Restaurants
Casual dining establishments often have flexible menus that can accommodate keto diets. Olympia Provisions in Portland offers charcuterie plates with meats and cheeses, perfect for keto eaters. Dick’s Primal Burger serves bunless burgers and lettuce wraps.
At Panera Bread, the Green Goddess Cobb Salad with Chicken is a keto-friendly choice. Qdoba’s Smoked Brisket Keto Bowl provides a low-carb option packed with protein and healthy fats.
For seafood lovers, King Tide Fish and Shell in Portland features dishes that can be adapted to fit keto requirements. Diners can request grilled fish without breading or sauces high in carbs.
Exploring Local Fast Casual Keto Options
Fast casual restaurants increasingly cater to keto dieters. Blaze Pizza offers a keto crust option for those craving a low-carb pizza experience. Jimmy John’s Unwich wraps sandwich fillings in lettuce instead of bread.
Slim Chickens provides blackened chicken tenders as a keto-friendly alternative to breaded options. At Sonic, customers can order bunless burgers or grilled chicken for a quick keto meal on the go.
Panda Express now offers cauliflower rice as a low-carb base for their stir-fry dishes. Arby’s Roast Beef Gyro minus the pita and sauce is another keto-friendly fast food choice.
For dessert cravings, Dairy Queen offers sugar-free Dilly Bars suitable for keto dieters in moderation.