Fast Food and Keto: Staying in Ketosis While Eating Out

I’m not going to say that all of us are busy, but there are times where some of us may feel like we truly don’t have much time to do anything. This can be especially true when you’re trying to lose weight by eating right so you end up getting fast food.

There might not be enough time for us to truly meal prep and cook all the food we want to.

So, because of this, you’re driving around trying to figure out what you want to eat. You don’t want to go to an actual restaurant because that just takes too much time. You’re looking for some fast food.

However, you’re on a keto diet and you know that fast food isn’t a very good choice. The good news is that there are some keto options at some of these fast food places. You’ll be able to have something that’ll satisfy your stomach while you keep yourself on track with your keto diet.

Keto Fast Food Options

I would never recommend fast food to be your first option, especially when you’re on a keto diet.

However, I do understand that sometimes you may not have any other choice.

Because of that, below is going to be a list of options that you can make when you’re going to a fast food place so that you are still within the parameters of the ketogenic diet.

Before I begin this list, I think it’s important to mention that most of these fast food places serve fries. Stay away from the fries! As tempting as it may be to get some, have some mental strength and don’t get them.

Let’s see how to make fast food and keto work for you…

McDonald’s

keto fast food options

If you’re going for breakfast, you should take a look at the breakfast sandwiches.

It should go without saying that you don’t eat them with the buns.

It’s okay to throw in a black coffee as well to give yourself a little caffeine boost.

As for any other part of the day, I recommend that you stick with grilled chicken. Grilled chicken is going to always be the best option.

If you’re looking for a burger option, you can get it without the bun or ketchup. Ketchup is filled with extra sugars that are going to throw off your ketosis.

The good thing is that you can actually ask for no bun.

The fewer carbs you have in front of your face, the fewer problems you’ll end up having.

Burger King

keto fast food options

With this menu, you’re going to want to keep it simple with the burgers, whoppers, and grilled chicken sandwiches.

Ask for them without the bun, obviously. Ketchup is still a no go as well.

Don’t go for any of the fancy sandwiches because some of them do have extra toppings that are loaded with carbs. The hidden carbs are what you need to be careful of.

You could be thinking you’re in ketosis then the next time you step on the scale, you don’t see any changes because your body hasn’t been in ketosis at all.

Kentucky Fried Chicken

keto fast food options

Just the name of KFC doesn’t sound too promising when it comes to the low carb options.

However, there are a few keto options that you can make at this place.

Stick with any of the grilled options that they have. If you choose anything that’s fried, then you are going to significantly fall off the keto path.

When it comes to side items, you really only have one option. That option is green beans. They are pretty good though so that’s not the issue. The issue is the fact that you don’t have any other options.

Wendy’s

keto fast food options

Wendy’s is a personal favorite of mine. I believe they have the best burgers out of most fast food places.

Again, if you’re really looking for a keto option, you’re going to have to go with no buns. The double stacks, baconators, and grilled chicken sandwiches are all good options.

If you have to have any condiments on the sandwiches, make sure you use either mayonnaise or mustard. No other options are going to be acceptable.

Stay away from the salads as well. Unless you pick out the crotons and don’t use salad dressing, the salads are loaded with carbs that you do not need.

Taco Bell

keto fast food options

As good as taco bell may sound at times, it’s not a very good place at all when you need a fast food option for your ketogenic diet.

There are never any low carb taco shells or tortillas that you can choose from.

Your best option is to order a taco and eat it without the shell. It may not seem nearly as satisfying but it will get the job done if you’re in a hurry.

In-N-Out Burger

ket fast food options

In-N-Out is a luxury that many people don’t get to experience. If you do live near one of these famous fast restaurants then you know how delicious it can be.

The great thing about this place is that you can order your burger “protein style” and they will replace the bun with a lettuce wrap, thus saving you a lot of trouble when it comes to carbs.

It’s acceptable to add some mustard or mayonnaise if you want, but In-N-Out has their own spread that they put on all of their burgers.

Five Guys

keto fast food options

Five Guys makes a really good burger. It’s hard to resist not getting a bun, but when you’re on a ketogenic diet, you have to stay conscious about what you put in your body.

A great thing about this place is that you can add as many toppings as you want without having any extra charge, so you might as well take advantage of this.

Another positive is that a majority of their toppings have very few carbs in them.

You can get your burgers wrapped in lettuce or you can get them in a to-go box without the bun, which is essentially a bowl with a burger and all the toppings thrown together. That is my preferred method of eating Five Guys because it feels like you’re getting more and not missing out on anything.

This place also has unlimited peanuts that you can eat while you wait for your food which can help you slightly with your macros.

Chick-Fil-A

ket fast food options

This is a very popular fast food option, the only downside is that it’s always closed on Sunday (usually the time when you want Chick-Fil-A the most).

There aren’t very many keto options here as well, but the options they do have are very good.

They are known for their chicken and their grilled chicken options are delicious.

Your best option, however, is going to be the grilled chicken nuggets.

Be careful when it comes to their “superfood” option for a side dish because they are usually packed with carbs. Same goes for their sauces as well.

Chipotle

ket fast food options

Just saying the name of this place makes my mouth water. Chipotle is always a solid choice for anybody looking for a quick fast food and keto option.

Unfortunately, you have to stay away from the burritos, bowls, and tacos, but the salad is a very good choice.

Ask for a salad and immediately avoid the beans, they aren’t going to help you and might take away from the flavor a little bit. You can get any meat you want. Make sure you stick with the shredded cheese if you want to add that on top.

Add a little more flavor by getting some salsa (be careful not to get too much since they will have some carbs in them), sour cream, and even though it’s a little extra, guacamole.

The guac is going to make everything about this salad that much better.

Tread with Caution

In the long run of things, stay away from buns as much as possible.

Most places will happily take the bun away for you and even if they don’t, you can take it off.

You might even get lucky and have a place that will substitute the buns for a lettuce wrap. In that case, go crazy.

Anything that’s possibly breaded should be avoided at all costs, stick to any options that are grilled.

You should also be wary of the condiments since some can definitely have carbs sneak up on you. Mustard is ALWAYS a safe choice if you aren’t sure.

If you want more help on your ketogenic journey, join Keto Bootstrap and have an entire community behind you that will help push and support you through any troubles you may be having with the keto diet.