Exactly What to Order at Popular Fast-Food Chains
Now that you’ve got the basics down, here are some sample fast-food meals, all nutritionist-approved for working within the confines of a keto diet.
McDonald’s
Order An Egg McMuffin, without the English muffin. Another good option is to ask for a totally customized order like scrambled eggs with cheese, since you know they have all the ingredients, says Megan Poczekaj, RDN, a nutritionist based in Orlando, Florida.
- Calories 170
- Total Fat 12 g
- Carbohydrates 3 g
- Protein 12 g
Panera Bread
Order A Greek salad, advises Wagner. A whole salad contains 10 g of net carbs (it has 7 g of fiber).
Using the Greek dressing it comes with will add an additional gram of carbs, though Wagner suggests a DIY dressing: your own olive oil and a few lemon wedges from the water fountain to squirt on top.
- Calories 630
- Total Fat 59 g
- Carbohydrates 17 g
- Protein 8 g
Dropping to a half salad helps you take even less out of your carb allowance, with 5 g of net carbs (9 g of total carbs and 4 g of fiber), and 310 calories.
Chipotle
Our experts recommended any salad bowl, with your choice of meat (note that the nutrition info will vary depending on the meat, though carnitas is a good, higher-fat pick), sour cream for an extra dose of fat, guacamole, and shredded cheese. Skip the salsa to save on carbs.
“Portions tend to be quite large for a keto diner, who is usually not that hungry,” says Mancinelli. Eat a modest portion and save the rest for later.
- Calories 453
- Total Fat 33.2 g
- Carbohydrates 4.2 g
- Protein 33.1 g
In-N-Out Burger
Order A protein-style cheeseburger. You’re in luck, because this fast-food joint has long been a low-carb champion. Protein-style means wrapped in lettuce. If you’re eating the onion, ask for it freshly sliced, not grilled, to save on carbs, advises Wagner. In-N-Out Burger is not in every state, but if you happen to be in the West, Southwest, or South, you may be in luck.
- Calories 210
- Total Fat 14 g
- Carbohydrates 8 g
- Protein 12 g
Five Guys
Order A little bacon cheeseburger, no bun. “Ask if they do a lettuce wrap,” says Mancinelli. “Then make a smart use of toppings. It’s a very rich meal, so add pickles and tomato. They’ll brighten up the burger for a small amount of carbs,” she says. Though it’s not considered healthy, mayo will also up the fat content of this pick, adding 11 g to your total.
Bear in mind that adding mayo will add upward of 100 calories to your meal, depending on the vendor, so if you’re also watching calories, that’s a consideration.
- Calories 456
- Total Fat 28.5 g
- Carbohydrates 4 g
- Protein 25 g
- Calories 563
- Total Fat 39.5 g
- Carbohydrates 4 g
- Protein 25 g
Subway
Order Tuna salad on sliced cucumbers and tomatoes or atop a salad. (Nutrition info reflects tuna on a chopped salad.) “If you have an opportunity to get tuna at a fast-food place and you’re light on fish consumption for that week, it’s a good option,” says Mancinelli. (With 4 g of fiber, this meal has 6 g of net carbs.)
- Calories 410
- Total Fat 32 g
- Carbohydrates 10 g
- Protein 22 g
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