For individuals who eat low-carb or keto diets, there is typically something you can eat in every fast food place or restaurant. Make plans. 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 find a quick keto-friendly option, I’ve compiled a list of several restaurants and fast food places and those items which I’ve found to become the best carb (and most emotionally satisfying) choices. These are its not all perfect options, however, when you’re tied to hardly any other choices because of time or location constraints, they’ll do in a pinch.
It’s an enormous help that fast-food places are required to post nutritional content. It gets much easier to stick to the keto plan every day. The carb count I’m listing is approximate and is also NET grams.
In general, there exists usually some salad option anywhere you happen to be. At Burger joints, just eliminate the bun, and lots of places offer lettuce wraps instead. Chicken shouldn’t have breading.
Being a side note, it will help to get a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce wind up on the table – or even in your lap. Small, flimsy fastfood plasticware also provides difficult eating. Pull out your own sturdy utensils and enjoy!
Now for the food choices… below 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. Look at the name which may offer you a clue, things like “honey” inside the honey dijon or “sweet” in 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 breaded.
McDonald’s – go for any burger (zero g) or grilled chicken (2 g) minus the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Put in 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 regarding 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 will not be an alternative. Tend not to attempt.
BONUS – dessert!?! – the new apple fries are certainly not fried and they are 5g net carbs WITHOUT caramel sauce.
Subway – Probably should skip Subway in the event you can. The buns and wraps are common high in carbs. I suppose you could just have them throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I have no information about just what the carb count will be for each bunless sub, however, you can probably figure it out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? No idea. 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 part of lettuce for convenient low carbohydrate eating. (As I’ve said, I used it and don’t love it. I like to carry my own, personal 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 get your burger in a lettuce wrap or even a box. Any burger with toppings. Mayo has corn syrup, and is 1g. The chicken grill fillet is 1 g. It can be ordered in 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 as well as other pizza places – It is actually possible to become accustomed to eating pizza without crust. You need to eat double the amount, but if there’s a party or dinner out that you simply can’t avoid with a pizza place, just slide the cheesy toppings off and consume the big messy pile of cheese and toppings. A side salad is a nice addition. Otherwise, just go for making pizza in your own home with a low-carb crust.
Mongolian Barbecue – YES! Load increase 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). Give a bit of garlic and wait for a griller to perform his work. It is without stating that you skip the appetizers, tortillas, and rice. Ask the wait szwtzs to not bring these to the table.
Italian Restaurants – These take a little cunning, nevertheless they can be conqurerd! Ideas: what about chicken Marsala in an Italian place? Make sure it doesn’t include pasta. Substitute broccoli or some other keto-friendly side dish – or even a big salad. Chicken piccata is yet another possibility.
Mexican and Chinese restaurants would be the most challenging, because any low carbohydrate option is not the reason why to attend the restaurant in the first place. With a Mexican restaurant, I tend to get a large burrito without any beans and spread the soft tortilla out like a plate. Consume the inner ingredients and toss the tortilla.