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Best Keto Fast Food Breakfast And Lunch Options

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If you’re on the keto diet, it can be hard to find good breakfast and lunch options when you’re out and about. That’s why we’ve put together this guide to the best keto-friendly fast food breakfast and lunch options! We’ve included menu items from popular fast food chains like Arby’s, Burger King, Chick-Fil-A, Chipotle, Culver’s, Dairy Queen, Dunkin’ Donuts, Five Guys, KFC, McDonald’s, Shake Shack, and more! So whether you’re in a hurry or just want to try something new, we’ve got you covered!

What Fast Food Can I Eat On A Keto Diet?

If you’re following a keto diet, you’ll want to avoid eating high-carbohydrate foods like bread, pasta, rice, and potatoes. Instead, you’ll focus on eating healthy fats, moderate amounts of protein, and low-carb vegetables. This can make it difficult to find fast food options that fit into your diet. However, there are a few fast food chains that offer keto-friendly options.

Some Keto Fast Food Breakfast and Lunch Examples:

Arby’s – offers a variety of meats and cheeses that you can order without bread. Their market fresh wraps are also a good option, as long as you hold the bun.

Burger King – now offers a “Whopper Jr.” without a bun, as well as salads and chicken nuggets.

Carl’s Jr. – has a few keto-friendly options, including the “Low Carb Six Dollar Burger” and the “Western Bacon Cheeseburger.”

Chick-Fil-A – offers a grilled chicken wrap that is a good option for those on the keto diet.

Chipotle – offers bowls with meat, cheese, and vegetables. You can also order a salad or burrito without the tortilla.

What To Order: Fast Food Tips To Keep You On The Keto Diet

While there are more and more keto-friendly items popping up on fast food menus, it can still be tricky to navigate the drive-thru if you’re trying to stick to the ketogenic diet.

Here are a few tips to help you make the best choices when ordering fast food:

– When in doubt, choose grilled chicken or fish. Avoid meat this is breaded.

– Skip the bun and go for a lettuce wrap or skip the bun all together. Many fast food places will allow you to order just the meat and whatever toppings you want without a bun.

– Order extra meat and cheese to make up for the lack of carbs.

– Load up on healthy fats like avocado, olive oil, and bacon.

– Say no to sugary sauces and dressings. Stick with salsa, guacamole, or mustard.

-Read the ingredients. Fast food chains pack unhealthy ingredients into most of their food and cook most food with seed oils that are high in calories and inflammatory.

Choose any carb free toppings that you like these include:

  • Lettuce
  • Tomatoes
  • Onions
  • Pickles
  • Jalapenos
  • Cucumbers
  • Spinach
  • Sour Cream
  • Olives
  • Mayonnaise
  • Oil and Vinegar

– Drink water, unsweetened tea, or black coffee. Diet soda is also an option but be mindful of the artificial sweeteners.

When in doubt ask the staff what they recommend or look up keto friendly options online before you go. With a little bit of planning, you can enjoy a delicious and nutritious meal on the go!

What Fast Food Should I Avoid For Keto

Fast Food To Avoid On A Keto Diet

The following food items should be avoided when ordering fast fat while on a low carb diet:

  • bread
  • buns
  • bagels
  • wraps
  • croutons
  • french fries
  • onion rings
  • milkshakes
  • smoothies
  • pancakes
  • waffles
  • hash browns
  • desserts of any kind
  • sauces and sweet dressings
  • creamy soups
  • anything fried
  • beans
  • corn
  • candied nuts

These items are high in carbs and added sugar so they will quickly kick you out of ketosis. Carefully read through the ingredients and nutritional information before ordering to make sure your meal will fit into your daily carb limit.

What Keto Fast Food Can I Eat For Breakfast?

When you are in a rush in the morning and are looking for a keto friendly breakfast at fast-food restuarants you’ll want to follow these simple tips:

  • look for protein options such as eggs, bacon, and sausage. If you want more food opt for the sausage option as it’s more filling and the bacon portion tends to be smaller.
  • avoid items that are high in carbs such as pancakes, waffles, and hash browns
  • watch out for sauces and sweet dressings
  • choose full fat dairy options
  • opt for a breakfast bowl or skillet that is filled with protein, healthy fats and veggies

What Keto Fast Food Can I Eat For Lunch?

When it comes to lunch, there are a few more options as most fast-food places offer salads. The key is to build a salad that has plenty of protein and healthy fats.

  • Load up on greens and veggies
  • Add in some protein such as grilled chicken, steak, hard boiled eggs, or shrimp
  • top with a healthy fat such as avocado, olive oil, or nuts
  • avoid high carb items such as croutons, tortilla strips, and fruit
  • ask for dressing on the side or choose oil and vinegar

When choosing salad dressing avoid anything that says creamy as it tends to be high in calories, fat and added sugar. The best option is to bring your own salad dressings and sauces that you know are keto-friendly.

Some of our favorite keto salad dressings and sauce recipes include:

There are also some fast-food places that offer wraps. These can be a good option if you find the right one. Look for a wrap that has:

  • a large spinach or lettuce base
  • plenty of protein
  • fewer carbs such as cheese, avocado, and bacon
  • avoid sugary sauces or dressings

Now that you know what to look for when ordering fast food breakfast and lunch it’s time to see the best fast food options.

191 Best Keto Fast Food Breakfast & Lunch Options Guide

Best Keto Fast Food Breakfast & Lunch Options

Here is our list of some of our favorite low-carb options and keto-friendly options that can order. These menu items will help you stay on track while eating out and on the go!

Disclaimer: These brands and their logos are trademarked. This keto fast food guide is my interpretation of how to order low carb at fast food restaurants, but is not to be construed as an endorsement by these companies. There is no affiliation between myself and these brands. Trademark remains the property of its owner and is used here only to describe the product.

Carb counts below are approximate. Some restaurants have info readily available, and some required estimating based on ingredients.

Arby’s

Arby's Keto Breakfast & Lunch Options

This fast food chain specializes in roast beef sandwiches and other deli meats. Most of their sandwich options can be ordered bunless and breakfast sandwiches can be ordered without bread.

Arby’s Keto Breakfast Options:

  • Bacon, Egg and Cheese breadless
  • Sausage, Egg and Cheese breadless

If you do choose a bread the croissant has the lowest amount of carbs at 29 grams of carbs but it’s still very high in carbs for a keto diet.

Arby’s Keto Lunch Options:

  • Chopped Farmhouse Salad – Roast Turkey 8grams of carbs, 13 grams of fat and 22 grams of protein
  • Chopped Side Salad – 4 grams of carbs, 5 grams of fat and 5 grams of protein
  • Lettuce wrapped Reuben
  • Loaded Italian Bunless

What To Avoid at Arby’s:

All the chicken options are fried chicken, avoid all bread for the breakfast sandwiches, say no to all of the desserts and sweet sauces.

Burger King

Burger King Keto Breakfast & Lunch Options

This famous fast-food chain that is known for their whoppers and fries. You can order bunless burgers and breakfast sandwiches. These will be delivered on a tray for you. Avoid any chicken that isn’t grilled and you will need to modify any salad you choose or just avoid them altogether.

Burger King Keto Breakfast Options:

  • Sausage, Egg and Cheese Breakfast Sandwich- No bread 3g total carbs, 15g protein, 26g fat, 3 grams of net carbs
  • Bacon, Egg and Cheese Breakfast Sandwich – No bead 3g total carbs, 15g protein, 26g fat, 2g net carbs
  • Black Coffee

Burger King Keto Lunch Options:

  • Whopper With Cheese – No bun, no ketchup 1g total carbs, 24g protein, 24g fat, 1g net carbs
  • Bunless Grilled Chicken Sandwich – 3g total carbs, 30g protein, 25g fat, 2g net carbs
  • Garden Side Salad
  • Bunless Bacon Cheeseburger – 1g total carbs, 13g protein, 14g fat, 1g net carbs
  • Black Coffee
  • Unsweetened Iced Tea

What To Avoid At Burger King:

You should avoid all fries, chicken nuggets, desserts, milkshakes, chicken fries, breads, iced coffees, and sauces.

BurgerFi

BurgerFi Keto Lunch Options

This restaurant chain offers burgers that are better with real wholesome ingredients, and cage-free all-natural chicken. Try some of these food options when you are on the ketogenic diet:

BurgerFi Keto Lunch Options:

  • Beyond Burger No Bun – 3g carbs
  • BurgerFi Burger No Bun – 17g carbs
  • Ketofi Burger – 3g carbs
  • BurgerFi Bacon Cheeseburger No Bun – 16g carbs
  • Vienna Beef Dog No Bun – 5g carbs

What To Avoid:

You will want to avoid any bread, chicken tenders, desserts, frozen custard, onion rings, fries, and all drinks except water, coffee and tea.

Carl’s Jr/ Hardee’s

Carl's Jr Keto Breakfast & Lunch Options

Carl’s Jr and Hardee’s have very similar menus that offer great options for keto dieters. They even have a low carb menu options for those who want a more keto-friendly meal. You can order any burger with a lettuce wrap. Here are some of our favorite options:

Carl’s Jr/Hardees Keto Breakfast Options:

  • Loaded Omelet Biscuit with no Biscuit – 5g total carbs, 13g protein, 15g fat.
  • Steak and Egg Burrito With No Shell – 8g carbs, 30g protein, 31g fat
  • Breakfast Burger (No Bun, No Ketchup, No Hashbrowns) – 8g total carbs, 30g protein, 40g fat
  • Bunless Monster Biscuit – 2g nat carbs

Carl’s Jr/Hardees Keto Lunch Options:

  • Lettuce Wrapped Guacamole Bacon Thickburger – 9g total carbs, 39g protein, 44g fat
  • Lettuce Wrapped Charboiled Chicken Club – 13g carbs, 24g protein, 22g fat
  • Bacon Swiss Grilled Chicken Fillet Sandwich – Comes with crispy chicken but substitute for grilled and make it lettuce wrapped.
  • Taco Salad – ask for no shell

What To Avoid at Carl’s Jr and Hardees:

  • Fries and onion rings and potatoes
  • Ketchup – has way too much sugar
  • Battered, fried or crispy
  • Desserts and sweets

Checkers

Checkers Keto Lunch Options

This fast food restaurant has much more than burgers and sandwiches. Checkers offers wings, hot dogs and slushies. They do not offer breakfast but have some good lunch options. Here are some of our favorite low-carb keto options:

Checkers Keto Lunch Options:

  • 5 -10 piece Bone-in wings – avoid Sweet & Smoky BBQ sauce – 2-8g total carbs
  • Bunless Chili Dog- 9g net carbs
  • Lettuce Wrapped Baconzilla – 2g net carbs
  • Unsweetened Tea

What To Avoid:

Boneless wings, all fries, chicken tenders, sweets, and fish sandwiches

Chick-Fil-A

Chick-Fil-A Keto Breakfast & Lunch Options

This is one of the more well known fast food restaurants that offers some great options for a low-carb diet. They have burgers, sandwiches, chicken nuggets, milkshakes and more. They are not open on Sundays so keep that in mind when next time you visit.

Chick-Fil-A Keto Breakfast Options:

  • Sausage, Egg and Cheese Muffin (No English Muffin) – 2g net carbs
  • Bacon, Egg and Cheese Muffin (No English Muffin) – 1g net carbs
  • Hash Brown Scramble Bowl w Grilled Chicken (No Hash Browns) – 1g net carbs
  • Egg White Grill (No English Muffin) – 1g net carbs
  • Thrive Farmers Coffee

Chick-Fil-A Keto Lunch Options:

  • Grilled Chicken Sandwich (No Bun)- 3g net carbs
  • Grilled Nuggets 8 count – 2g net carbs
  • Cobb Salad With Grilled Chicken (No Corn) -10g net carbs
  • Grilled Chicken Club Sandwich (No Bun) – 3g net carbs

Chipotle

Chipotle Keto Lunch Options

This is one of the best fast food chains for anyone on the keto or low carb diet. They have plenty of low carb entrees, toppings and you can customize any order to make it your own. Almost every item can be customized to fit your keto needs. Pass on the tortillas, rice and beans and limit the guacamole and use more pico de gallo and you have yourself lots of keto options. Cauliflower rice is the best choice if you want a rice alternative. For one serving it is 4g net carbs.

Chipotle Keto Lunch Options:

  • Salad Bowl with Chicken, Guacamole, Pico de Gallo, Cheese and Sour Cream (No Beans, Rice or Dressing) – 6g net carbs
  • Burrito Bowl with Carnitas, Guacamole, Pico de Gallo, Cheese and Sour Cream (No Beans or Rice) – 7g net carbs
  • Unsweetened Iced Tea
  • Diet Lemonade
  • Coke Zero

Culvers

Culver's Keto Lunch Options

Famous for their butterburgers and frozen custard which have high carb. However there are entree options that we found to be keto-friendly as well as some sides and soups.

Culvers Keto Lunch Options:

  • Grilled Chicken Sandwich (No Bun)- 1g carbs, 34g protein, 2g fat
  • Culver’s Bacon Deluxe (No Bun) – 2g carbs, 20g protein, 34g fat
  • The Original ButterBurger (No Bun No Ketchup) – 2g carbs, 14g protein, 13g fat
  • Beef Pot Roast Sandwich (No Bun) – 2g carbs, 25g protein, 11g fat
  • Chopped Steak Dinner (No Gravy, No Butter, No Roll) – 2g carbs, 29g protein, 31g fat
  • Strawberry Fields Salad With Grilled Chicken – 8g carbs, 40g protein, 21g fat
  • Steamed Broccoli can go with any meal

What To Avoid At Culver’s

  • Breads
  • French fries
  • Onion rings
  • Frozen Custard
  • Mashed Potatoes
  • Fried Chicken
  • Beans
  • Soups

Dairy Queen

Dairy Queen Keto Lunch Options

This fast food chain is known for it’s ice cream treats but they offer a variety of food bugers, hot dogs and more. These are some of our favorite keto friendly options at Dairy Queen:

Dairy Queen Keto Lunch Options:

  • Bacon Cheese Grillburger (No Bun No Ketchup)- 9g carbs, 28g protein, 28g fat
  • 1/3 Double With Cheese (No Bun No Ketchup)- 2g carbs, 32g protein, 22g fat
  • Grilled Chicken BLT Salad – 10g carbs, 32g protein, 11g fat
  • Rotisserie-Style Chicken Bites Salad Bowl- 11g carbs, 34g protein, 14g fat
  • Chili Cheese Dog (No Bun) – 2g carbs, 14g protein, 23g fat
  • Bacon Cheese Dog (No Bun)- 1g carbs, 14g protein, 23g fat

Avoid:

  • Tortillas
  • Buns
  • Fries
  • Onion Rings
  • Shakes
  • Sundaes

Del Taco

Del Taco Keto Breakfast & Lunch Options

This fast food restaurant is a favorite among those on the go and they have a variety of keto-friendly options. They offer a variety of Mexican dishes such as tacos, burritos and breakfast options.

Del Taco Keto Breakfast Options:

  • Egg and Cheese Breakfast Roller (No Tortilla)
  • Epic Scrambler Burrito With Bacon (No Tortilla, No Hash Brown Sticks)

Del Taco Lunch Options:

  • Crunchy ValueTaco – 8g carbs, 6g protein, 7g fat
  • Chicken, Bacon, Avocado Salad (No Tortilla Chips) – 3g net carbs
  • Fresca Bowl (No Beans No Rice) – 5g net carbs

Avoid:

  • Soft tortillas
  • Iced coffee and tea
  • Nachos
  • Sweets
  • Hash brown sticks
  • Tortilla chips
  • Beans
  • Rice

Dunkin Donuts

Dunkin Donuts Keto Breakfast & Lunch Options

The most famous breakfast fast food chain on the East Coast, Dunkin Donuts has some great keto breakfast options. Be very careful what you add to any coffee as most coffees include 4 pumps of flavor and lots of sugar.

Dunkin Donuts Keto Breakfast Options:

  • Cinnamon Low Carb Latte – 3g net carbs (Medium Americano, 1/4 filled with steamed cream, cinnamon unsweetened flavor shots)
  • Order black coffee or espresso and ask for unsweetened flavor shots which include French Vanilla, Caramel, Toasted Almond, Hazelnut, Coconut, Blueberry, Raspberry
  • Hot teas including: black tea, cool mint herbal infusion, harmony leaf green tea, chamomile fields herbal infusion
  • Sausage, Egg and Cheese (No Bread) – 3g carbs, 25g fat, 17g protein
  • Bacon, Egg and Cheese (No Bread)- 3g carbs, 17g fat, 13g protein
  • Turkey Sausage, Egg White and Cheese – 6g carbs, 6g fat, 19g protein

Avoid:

  • Bagels
  • Muffins
  • Croissants
  • Donuts
  • Sweetened Coffee

Five Guys

Five Guys Keto Lunch Options

Five Guys is famous for juicy burgers and french fries. Both these aren’t keto-friendly but you can modify many items on their menu so they are keto-friendly.

Five Guys Keto Lunch Options:

  • Cheeseburger (No Bun) – 1g carb
  • Bacon Cheeseburger (No Bun) – 1g carb
  • Hot Dog (No Bun) – 1g carb
  • Cheese Dog (No Bun) – 1.5g carb

Avoid:

  • Bun
  • Fries
  • Onion Rings
  • Shakes
  • Ketchup (has sugar)
  • Mustard (has vinegar)
  • Relish (has sugar)
  • mayo (check ingredients)

In-N-Out

In-N-Out Keto Lunch Options

One of the most popular burger chains on the West Coast, In-N-Out has many burger options to choose from as well as shakes. They do have a keto friendly option called “Protein Style” on their not so secret menu. This will add a lettuce wrapped to any burger of your choice instead of a bun.

In-N-Out Keto Lunch Options:

  • Cheeseburger w/ Onion Protein Style- 11g carbs, 25g fat, 18g protein
  • Hamburger w/ Onion Protein Style – 11g carbs, 17g fat, 13g protein
  • Double Cheeseburger w/Onion Protein Style- 11g carbs, 39g fat, 33g protein
  • Minute Maid Zero Sugar Lemonade – 2g carbs
  • Unsweetened Iced Tea
  • Coffee

Jack-In The Box

Jack In The Box Keto Breakfast & Lunch Options

This fast food chain is well known to have a variety of foods including breakfast options, burgers, sandwiches, curly fries, tacos and more. They do have some great keto options if opt not to have buns or tortillas.

Jack-In The Box Keto Breakfast Options:

  • Extreme Sausage Sandwich (No Bun) – 2g carbs, 25g protein, 49g fat
  • Ultimate Breakfast Sandwich (No Bun)- 6g carbs, 26g protein, 27g fat
  • Meat Lovers Breakfast Burrito (No Tortilla) – 4g carbs, 30g protein, 41g fat

Jack-In The Box Keto Lunch Options:

  • Grilled Chicken Salad (No Dressing, No Croutons)- 14g carbs, 9g fat, 23g protein
  • Grilled Chicken Strips – 5g carbs, 43g protein, 7g fat
  • Chicken Nuggets 5 piece – 13g carbs, 17g fat, 9g protein
  • Chicken Club Salad with Grilled Chicken 13g carbs,
  • Grilled Chicken Salad with Julienne Chicken – 12g carbs
  • Side Salad – 4g carbs
  • Buttery Jack Burger (No Bun, No Sauce) – 12g carbs, 31g protein, 55g fat

Avoid:

  • Ketchup
  • Sauces
  • Syrup
  • Crispy Chicken
  • Shakes and desserts
  • Sugary Drinks
  • Fries
  • Onion rings

Jersey Mike’s Subs

Jersey Mike's Keto Breakfast & Lunch Options

This fast food chain in known for their world famous subs and has lots of keto friendly breakfast and lunch options to choose from. One of these options is their sub in a tub which is basically a sandwich but with the bread and is served in a bowl. You can customize this with any toppings of your choice. Is Jersey Mikes the most healthy option. No. They do add lots of additives into their food such as dextrose and maltodextrin which is known to spike your blood sugar.

Jersey Mike’s Keto Breakfast Options:

  • Bacon, Egg and Cheese (No Bread)- 3g carbs, 22g protein, 25g fat
  • Sausage, Egg and Cheese (No Bread)- 3g carbs, 28g protein, 62g fat
  • Steak, Egg and Cheese (No Bread) – 2g carbs, 36g protein, 21g fat
  • Ham, Egg and Cheese (No Bread) – 3g carbs, 26g protein, 20g fat

Jersey Mike’s Keto Lunch Options:

  • BLT In A Tub – 6g carbs, 17g protein, 45g fat
  • Ham and Provolone In A Tub – 9g carbs, 27g protein, 41g fat
  • Turkey and Provolone In A Tub – 8g carbs, 33g protein, 38g fat
  • Tuna Fish In A Tub – 8g carbs, 21g protein, 72g fat
  • California Dreamin’ In A Tub – 10g carbs, 27g protein, 36g fat
  • Portabella Chicken Cheese Steak In A Tub – 12g carbs, 38g protein, 22g fat
  • Mike’s Famous Philly In A Tub- 12g carbs, 35g protein, 27g fat

What To Avoid:

  • Chips
  • Fries
  • Dessert
  • Fountain Drinks
  • Meatball Sub
  • Thousand Island Dressing
  • Honey Mustard
  • Cheesesteak

Jimmy Johns

Jimmy John's Keto Lunch Options

Jimmy John’s is known for their quick and delicious subs which aren’t keto-friendly but they have created the slim Unwich. This is a grab-and-go keto sandwich is lettuce wrapped instead of bread.

Jimmy John’s Keto Lunch Options:

  • Turnkey Unwich – 2g carbs, 14g protein, .5g fat
  • Ham and Cheese Unwich – 4g carbs, 20g protein, 11g fat
  • Tuna Salad Unwich – 5g carbs, 11g protein, 20g fat
  • Italian Unwich – 3g carbs, 22g protein, 20g fat
  • Pepe Unwich – 7g carbs, 21g protein, 28g fat
  • Billy Club Unwich – 7g carbs, 37g protein, 31g fat
  • Country Club Unwich – 8g carbs, 35g protein, 28g fat

Avoid:

  • Bread
  • Chips
  • Cookies
  • Fountain drinks
  • Most condiments other than mayonnaise

KFC

KFC Keto Lunch Options

This famous fast food chain is well known for their fried chicken, mac and cheese, and biscuits and gravy. If you are keto, then you know none of these options are keto-friendly. However they do have some modifications to their menu to make it keto.

KFC Keto Lunch Options:

  • Grilled Chicken Breast – 0g carbs, 9g protein, 3g fat
  • Grilled Chicken Thigh- 0g carbs, 11g protein, 4g fat
  • Original Recipe Chicken Wing – 3g carbs, 10g protein, 8g fat
  • Original Recipe Chicken Drumstick – 4g carbs, 12g protein, 8g fat
  • Green Beans – 5g carbs, 1g protein, 0g fat
  • Caesar Side Salad – 2g carbs, 3g protein, 2g fat
  • Unsweetened Tea

What To Avoid:

  • Mac and Cheese
  • Coleslaw
  • All desserts
  • Fountain Drinks
  • Corn
  • Baked Beans
  • Popcorn Chicken
  • Biscuits
  • Potato wedges
  • Cornbread
  • Potato Salad
  • Mashed Potatoes

McDonald’s

McDonald's Keto Breakfast & Lunch Options

The most famous and well known fast food chain, McDonald’s has lots of breakfast, lunch and dinner options to choose from but are any keto-friendly. McDonald’s does have some great fast food breakfast options as well as some lunch modifications you can order. For all burgers order without the bun and ketchup.

McDonald’s Keto Fast Food Breakfast Options:

  • Egg McMuffin (No Bread) – 3g net carbs
  • Sausage, Egg and Cheese McMuffin (No Bread) – 3g net carbs
  • Bacon, Egg and Cheese Biscuit (No Biscuit)- 2g net carbs
  • Bacon, Egg and Cheese McGriddle (No Bread) – 3g net carbs
  • Sausage Burrito (No Tortilla) – 4g net carbs
  • Black Coffee with stevia, splenda or monk fruit

Keto Lunch Options:

  • Cheeseburger (No Bun) – 2g net carbs
  • McDouble (No Bun) 3g net carbs
  • Triple Cheeseburger (No Bun) – 3g net carbs
  • Double Quarter Pounder (No Bun) – 4g net carbs
  • Big Mac (No Bun, No Big Mac Sauce) – 3g net carbs
  • Artisan Grilled Chicken Sandwich (No Bread) – 2g net carbs
  • Bacon Ranch Grilled Chicken Salad (No Cheese, No Tomato, No Dressing) – 1g net carb
  • Diet Coke

What To Avoid At McDonald’s:

  • Fountain Sodas
  • Milkshakes
  • Flurries
  • Breads, Buns, bagels, muffins, tortillas
  • Chicken nuggets
  • Crispy Chicken
  • French Fries
  • Ketchup

Panera Bread

Panera Bread Keto Breakfast & Lunch Options

Panera is best known for their soup and bread bowls but can you order anything keto? The answer is yes. While most of their items are full of bread and high carbs they do have some keto breakfast and lunch items to modify and order.

Panera Bread Keto Fast Food Breakfast Options:

  • Sausage, Egg and Cheese (No Ciabatta) – 3g carbs, 23g protein, 27g fat
  • Avocado, Egg White and Spinach (No Bagel)- 4g carbs, 13g protein, 11g fat
  • Chipotle Chicken, Scrambled Egg and Avocado Wrap (No Tortilla) – 4g carbs, 20g protein, 24g fat
  • Black Coffee
  • Espresso

Panera Bread Keto Lunch Options:

  • Bacon Turkey Bravo Sandwich (No Bread, No Sauce)- 9g carbs, 39g protein, 29g fat
  • Steak and White Cheddar Sandwich (No Bread, No Pickled Onions) – 14g carbs, 35g protein, 27g fat
  • Chipotle Chicken Avocado Melt Sandwich (No Bread) – 11g carbs, 29g protein, 37g fat
  • Caesar Salad With Chicken (No Croutons) – 10g carbs, 32g protein, 26g fat
  • Homestyle Chicken Noodle Soup – 13g carbs, 1g fat, 9g protein

What To Avoid:

  • Bread
  • Pickled Onions
  • Bread Bowls
  • Rice
  • Desserts
  • Dressings
  • Pizza
  • Mac and Cheese
  • Grilled Cheese
  • Smoothies

Pollo Tropical

Pollo Tropical Keto Lunch Options

This fast food chain is known for their citrus marinated chicken dishes, salads, sandwiches and side dishes. They do have plenty of keto friendly options such as their customized TropiChop Bowl. You pick your base which if keto would be lettuce, a protein, and can top it with onions and avocado.

Pollo Tropical Keto Lunch Options:

  • TropiChop Keto Bowl (Lettuce, Grilled Chicken Breast, Mojo Roast Pork, Churrasco Steak or Shrimp Skewer, tomatoes, sautéed onions, sautéed pepper topping, salsa, garlic sauce, curry mustard, caesar dressing, or cilantro garlic sauce)
  • Ceasar Salad without Dressing – 11g net carbs
  • Chicken Breast Strips – 5g net carbs
  • Pulled Pork with Sautéed Onions – 2g net carbs

Popeye’s Louisiana Kitchen

Popeyes Keto Lunch Options

When you think of Popeye’s you think of fried chicken, biscuits, and sauces. None of these options are keto-friendly but they do have a few low carb options you can choose from.

Popeye’s Keto Lunch Options:

  • Blackened Chicken Tenders 5 piece- 3g carbs, 43g protein, 3g fat
  • Green Bean and Bacon – 6g carbs, 2g protein, 1.5g fat
  • Diet coke and diet pepsi
  • Unsweetened iced tea
  • Blacked Ranch Sauce – 2g carbs, 1g protein, 12g fat
  • Buttermilk Ranch – 3g carbs, 0g protein, 15g fat

Avoid:

  • Fried Chicken
  • Mashed potatoes
  • Biscuits
  • Beans and rice
  • Cajun fries
  • Coleslaw
  • Desserts

Shake Shack

Shake Shack Keto Breakfast & Lunch Options

This fast food chain is known for the quality and taste of their food including their hot dogs and burgers. Most burgers can be easily modified to fit a keto diet plus plenty of other options. While they don’t serve breakfast at every location that do at select locations

Shake Shack Keto Fast Food Breakfast Options:

  • Sausage Breakfast Sandwich (No Bun)
  • Bacon Breakfast Sandwich (No Bun)
  • Drip Coffee
  • Hot Unsweetened Tea

Shake Shack Keto Lunch Options:

  • Shack Burger (No Bun) – 1g carbs, 23g protein, 24g fat
  • Cheeseburger (No Bun)- 0g carbs, 23g protein, 18g fat
  • Avocado Bacon Burger (No Bun) – 4g carbs, 30g protein, 35g fat
  • Hot Dog (No Bun) – 1g carb
  • Diet soda
  • Unsweetened Iced Tea
  • Shack Sauce -0g carbs
  • Herb Mayo – 0g carb

Avoid:

  • Buns
  • Hot Chicken
  • Chicken Bites
  • Fries
  • Lemonade
  • Shakes
  • Sugary drinks

Sonic

Sonic Keto Breakfast & Lunch Options

Sonic is famous for their drive through and parking and ordering from your car. They offer a wide range of fast food options from breakfast burritos to burgers, hot dogs and delicious desserts. You can modify most of their menu by not having bread, tortillas, buns or tots.

Sonic Keto Fast Food Breakfast Items:

  • Breakfast Toaster (No Bread, No Tots)- 5g carbs, 27g protein, 30g fat
  • Sonic Breakfast Bowl – 4g carbs, 20g protein, 25g fat
  • Supersonic Breakfast Burrito (No Tortilla) – 5g carbs, 23g protein, 25g fat

Sonic Keto Lunch Items:

  • Grilled Chicken Sandwich (No Bread) – 4g carbs, 28g protein, 20g fat
  • Sonic Burgers (No Bun, No Sauce) – 7g carbs, 55g protein, 74g fat
  • Grilled Chicken Wrap (No Wrap) – 4g carbs, 29g protein, 13g fat
  • Hot Dog (No Bun)
  • Diet Cherry Limeade – 3g net carbs

Avoid:

  • Tater Tots
  • Onion Rings
  • Mozzarella Sticks
  • Jalapeno Poppers
  • Popcorn Chicken
  • Chicken Strips
  • Cinnasticks
  • Grilled Cheese
  • Desserts
  • Fountain Drinks

Starbucks

Starbucks Keto Breakfast & Lunch Options

Everyone knows this fast food coffee chain and their world famous coffee options. While most of their menu items are not keto-friendly they are customizable so they can be keto. Go for the sugar-free syrups and limit the pumps to 2, almond milk or coconut milk over cow’s milk.

Starbucks Keto Fast Food Breakfast Options:

  • Keto Cinnamon Dolce Latte – 5.3g net carbs (Americano, 1/4 filled with heavy cream, 2 pumps sugar free cinnamon dolce syrup)
  • Keto Starbucks Frappuccino – 5.5g net carbs (Iced coffee, extra ice, 3 shots of sugar-free syrup of your choice, 3 shots heavy cream)
  • Starbucks Keto Pink Drink – 4.5g net carbs (Grande Passion Tango Iced, 2 shots of heavy whipping cream, 2 pumps of sugar-free vanilla)
  • London Fog – 5.3g net carbs (Earl Grey tea, 1/4 heavy whipping cream, swap vanilla for 2 pumps of sugar-free vanilla)
  • Eggs and Cheese protein box

Avoid:

  • Baked goods
  • Cake pops
  • Bread
  • Bagels
  • Classic syrup
  • Cow’s milk
  • Whipped cream

For more keto Starbucks drinks take a look at our list of 50 Keto Starbucks Drinks and How To Order

Steak N Shake

Steak n Shake Keto Breakfast & Lunch Options

Famous for their steak burgers and milkshakes but those items typically aren’t keto friendly. Like most options on this list you can order burgers without a bun to make it keto.

Steak N Shake Keto Fast Food Breakfast:

  • Classic Egg Breakfast with Bacon or Sausage (No Biscuits, toast or bagel)
  • Cheddar Scrambler (No Hash Browns, Biscuit, Toast or Bagel)
  • Sausage, Egg and Cheese Tacos (No Tortilla)

Steak N Shake Keto Lunch Options:

  • Double Cheese Steakburger (No Bun, No Sauce)
  • Bacon and Cheese Double Steakburger (No Bun, No Sauce)
  • Prime Steakburger (No Bun, No Sauce)
  • Patty Melt (No Bread, No Sauce)
  • Classic Footlong Hot Dog (No Bun, No Sauce)
  • Grilled Chicken Sandwich

Avoid:

  • Biscuits
  • Potatoes and fries
  • Bagels
  • Toast
  • Baked beans
  • Grilled Cheese
  • Onion Rings
  • Milkshakes
  • Sweet beverages

Subway

Subway Keto Breakfast & Lunch Options

The home of subs, you can turn any Subway sandwich into a salad which gives you plenty of keto options. They also launched a keto bread called Hero Bread which is only 1g net carbs.

Subway Keto Fast Food Breakfast Options:

  • Bacon, Egg and Cheese (No Flatbread)- 4g carbs, 16g protein, 16g fat
  • Black Forest Ham, Egg and Cheese – 4g carbs, 16g protein, 16g fat
  • Steak, Egg and Cheese – 5g carbs, 19g protein, 14g fat

Subway Keto Lunch Options:

  • Hero Bread Sandwich – 1g carb
  • Turkey Cali Fresh Protein Bowl – 12g carbs, 41g protein, 29g fat
  • Spicy Italian Salad – 5g carbs, 11g protein, 22.5g fat
  • All-American Club Salad – 12g carbs, 20g protein, 12g fat
  • Chicken And Bacon Ranch Protein Bowl – 11g carbs, 55g protein, 29g fat

Avoid:

  • Bread
  • Flatbread
  • Wraps
  • Cookies
  • Chips
  • Fountain Drinks

Taco Bell

Taco Bell Keto Breakfast & Lunch Options

A place full of tacos, quesadillas, burritos and so much more but are there keto options? Yes, there are plenty of keto options to choose from at Taco Bell. The best option is to skip bread, ask for grilled chicken and plenty of veggies and you have a keto meal.

Taco Bell Keto Fast Food Breakfast Options:

  • Grande Scrambler Burrito (No Potatoes) – 7g carbs
  • Mini Skillet Bowl – 5g net carbs

Taco Bell Keto Lunch Options:

  • Fiesta Taco Salad with Chicken (No Beans, No Rice, No Shell, No Chips)- 10g carbs
  • Power Menu Bowl (No Rice, No Beans) – 6g net carbs
  • Beefy 5-Layer Burrito (No Tortilla) -6g net carbs

Avoid:

  • Potatoes
  • Nachos
  • Fries
  • Tortillas
  • Taco Shells
  • Beans
  • Black Beans
  • Rice

Wendy’s

Wendy's Keto Breakfast & Lunch Options

This popular fast food chain is similar to McDonald’s and Burger King but claims they have better fresh ingredients. They have plenty of good keto breakfast and lunch options to choose from.

Wendy’s Keto Fast Food Breakfast Options:

  • Bacon, Egg and Cheese (No Bread)- 2g net carbs, 12g protein, 6g fat
  • Sausage, Egg and Cheese (No Bread) – 3g net carbs, 17g protein, 33g of fat
  • The Breakfast Baconator (No Bread) – 6g of carbs, 29g protein, 47g fat

Wendy’s Keto Lunch Options:

  • The Baconator (No Bread) – 6g carbs, 57g fat, 52g protein
  • Double Stack (No Bread) – 2g carbs, 19g fat, 20g protein
  • Jr. Bacon Cheeseburger (No Bread) – 3g carbs, 15g protein, 21g fat
  • Grilled Chicken Sandwich (No Bread) – 1g carbs, 2g fat, 29g protein
  • Southwest Avocado Chicken Salad (Grilled Chicken) – 12g carbs, 39g protein, 25g fat

Avoid:

  • Bread
  • Tortillas
  • Fountain Drinks
  • Fries
  • Ketchup
  • Sauces

How To Make Keto Fast Food At Home

Sometimes the best choice to stay on track with your keto diet is to make food at home. Most fast food, even low carb options, can be made with high calorie oils that aren’t stated. If you truly want clean ingredients and know exactly everything your eating it’s best to prepare meals at home.

We have a list of popular keto fast food recipes that are full of flavor and are quick and easy to make. These keto recipes are all family approved so you can make it for everyone in your family.

These are our most top-rated homemade keto fast food recipe ideas you’ll want to try:

Keto Breakfast Recipes

Keto Lunch & Dinner Recipes:

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