The keto diet remains a trendy option for anyone trying to shed a few pounds. By minimizing carbohydrates and increasing fat, the diet effectively keeps your body in a state of ketosis, breaking down fat for fuel rather than using glucose reserves. Cool, except when it comes to takeout.
Finding keto options when picking up fast food is tricky, but they’re out there if you know where to look. These keto fast-food items are low in carbs and high in tastiness.
Spicy Italian Bowl
Restaurant: Subway
Calories: 550
Net carbs: 9g
Fat: 45g
Protein: 24g
You probably either love or hate Subway, but if you love it, it’s hard to argue that the Spicy Italian sub is the best. So. Much. Flavor. Turn it into a bowl, complete with Genoa salami and pepperoni, and it’s a keto-friendly option.
Feel free to add provolone cheese, spinach, lettuce, pickles, banana peppers, black olives, oil, vinegar and mayo to jazz things up.
Power Menu Bowl
Restaurant: Taco Bell
Calories: 320
Net carbs: 6g
Fat: 20g
Protein: 25g
The Power Menu Bowl isn’t keto as is, but get rid of the beans and rice and add bacon, and it’s a keto match made in heaven. We’d recommend replacing the missing items with onions, seasoned beef and jalapeno peppers — that is, if you can handle the heat!
The bowl comes with guac, cheese, sour cream and ranch, all of which are keto.
Sub in a Tub
Restaurant: Jersey Mike’s
Calories: 420
Net carbs: 7g
Fat: 26g
Protein: 35g
So many subs at Jersey Mike’s are keto when you turn them into a “sub in a tub.” The macros listed here are for the California Club, but the BLT and several other low-carb options work just as well.
Most of the veggies are acceptable, so feel free to add some. If you’re really hungry, try the No. 4, which combines prosciuttini, cappacuolo and fresh provolone.
Keto Champ Smoothie
Restaurant: Smoothie King
Calories: 430
Net carbs: 10g
Fat: 31g
Protein: 23g
As soon as the weather warms up, nothing sounds as good as a refreshing smoothie. Sadly, most smoothies are fruit-based, which kills the keto aspect. But Smoothie King came up with a genius line of keto-friendly smoothies using Greek yogurt, nut butter, almond or oat milk, protein powder and leafy greens.
Their Keto Champ smoothies come in a few flavors, including coffee, berry, chocolate and pumpkin in fall. The nutrition facts here are for the small Keto Champ Berry smoothie, and they’re perfectly on par with a keto diet.
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Double Chicken Avocado Salad
Restaurant: El Pollo Loco
Calories: 430
Net carbs: 7g
Fat: 20g
Protein: 54g
Smoothies don’t always cut it when you’re super hungry, especially if the family is craving cheesy, bean-filled Mexican food. El Pollo Loco has a few keto-friendly options, including a delectable salad.
But don’t be fooled by the word “salad.” This one is plenty filling, featuring crispy lettuce topped with a reasonable portion of corn, a heaping pile of chicken, generous slices of avocado, Cotija cheese and pico-de-gallo.
Bunless Whataburger
Restaurant: Whataburger
Calories: 520
Net carbs: 5g
Fat: 38g
Protein: 36g
Burgers aren’t known for being the healthiest, but the heart wants what the heart wants. Burgers aren’t quite the same without the bun, but getting rid of the bun is a requirement to keep it keto.
A double-meat Whataburger with avocado, mayo, jalapeno and cheese should be tasty enough to get your burger fix without abandoning your keto lifestyle.
Chargrilled Chicken Sandwich, Minus the Bun
Restaurant: Chick-fil-A
Calories: 280
Net carbs: 3g
Fat: 9g
Protein: 30g
We’re not thrilled with Chick-Fil-A from a moral standpoint, but if you’re going to go there, you might as well get something that’s at least good for you in a physical sense.
The restaurant’s chargrilled chicken sandwich isn’t bad at all, and removing the bun makes it keto-friendly. True keto options have more fat than this one, but the high protein content makes it an excellent post-workout pick-me-up.
3×3 Protein-Style Burger
Restaurant: In-N-Out
Calories: 710
Net carbs: 8g
Fat: 53g
Protein: 48g
In-N-Out has been offering protein-style burgers since before keto was cool. Its 3×3 burger is by no means low-calorie, but if you’re ravenously hungry and carb-averse, this burger is as filling as keto meals come. It’s a pile of meat and cheese, essentially, with three 100 percent pure-beef patties, three slices of American cheese, lettuce, tomato and the popular burger joint’s signature spread.
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Mushroom Chicken
Restaurant: Panda Express
Calories: 170
Net carbs: 10g
Fat: 9g
Protein: 12g
Panda Express’s mushroom chicken is only keto if you eat a single serving, but it’s one of the most balanced options on the menu. It’s also delicious and simple, with grilled chicken, mushrooms and zucchini smothered in a light ginger soy sauce.
Mushrooms and zucchini are both good options for keto-friendly veggies, and the chicken adds a healthy dose of protein.
Keto Bowl
Restaurant: Chipotle
Calories: 535
Net carbs: 7g
Fat: 36g
Protein: 30g
Most fast-food menu items have to be tweaked to be truly keto, but Chipotle jumped on the healthy-eating bandwagon and started offering lifestyle bowls to fit different diet plans. The Mexican chain’s keto bowl tastes every bit as amazing as it looks. It includes either chicken or steak on a base of crispy greens, plus fresh guacamole, salsa and shredded cheese.
And we all know their guac is the absolute best in town. El Pollo Loco wishes theirs was as good.
Bunless Baconator
Restaurant: Wendy’s
Calories: 690
Net carbs: 3g
Fat: 49g
Protein: 50g
Anyone who loves bacon (and who doesn’t?) has tried Wendy’s Baconator burger. If you get rid of the bun, it’s a sickeningly delicious keto treat.
It’s a half-pound of never-frozen beef, six pieces of smoked bacon, American cheese, ketchup and mayo, all wrapped in lettuce for added crispiness. Our mouths are watering already.
Greek Salad
Restaurant: Panera Bread
Calories: 500
Net carbs: 9g
Fat: 36g
Protein: 31g
A restaurant with bread in the title might not sound keto-friendly, but Panera’s long list of salads provides a few solid options without going carb-crazy.
The restaurant’s Greek salad with chicken is flavorful and packed with healthy fats thanks to the crisp banana peppers, greek olives and rich feta cheese. Add fresh avocado for even more fiber and monounsaturated fats.
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Keto Pizza
Restaurant: Blaze
Calories: 910
Net carbs: 15g
Fat: 50g
Protein: 83g
Keto pizza might be the best thing to happen to Blaze pizza. While pizza night will never be the healthiest night of the week, Blaze has options if you’re trying to indulge without derailing your keto diet. The pizza spot invented a keto dough that’s much lower in carbs than regular pizza crust.
The nutrition facts listed here are for an entire 11-inch pizza. If you just have a few slices, it’s not too bad. Each slice has 150 calories, two net carbs, 14 grams of protein and 8 grams of fat. And it’s smothered in cheese.
Blackened Chicken Tenders
Restaurant: Popeyes
Calories: 280
Net carbs: 3g
Fat: 3g
Protein: 43g
Keto doesn’t get much better than this, folks. While breaded chicken is off-limits, blackened chicken tenders will have your mouth watering before you even take a bite.
Popeyes knows a thing or two about chicken, and these are juicy, flavorful and have just the right amount of kick. The nutrition facts listed here are for five tenders, so the real challenge will be not gobbling up an entire dozen.
Garlic Parmesan Wings
Restaurant: Wingstop
Calories: 206
Net carbs: 0g
Fat: 15g
Protein: 16g
And now we present Wingstop’s heavenly garlic parmesan wings. Two wings are perfect for a snack, or you can have four or five for a filling, protein-packed, virtually carbless meal.
We never thought we’d say this, but don’t even bother with dipping sauce. They’re flavorful enough on their own.