On days when you’re swamped with work, errands, or just the general hustle and bustle of life, sticking to your keto diet can feel like an extra chore you didn’t sign up for. Keto, short for ketogenic, is a low-carb, high-fat diet that has gained popularity for its potential to help with weight loss, energy levels, and overall health improvements. But when you’re on the go, finding keto-friendly options at fast-food restaurants might seem like finding a needle in a haystack. Yet, do not fret! You can still enjoy fast food without kicking yourself out of ketosis. Here are some keto-friendly fast-food options for those busy days when cooking is not on the agenda.
1. Burger Joints Without the Bun
When you think of fast-food, burgers are probably one of the first things that come to mind. The good news is that many burger joints now offer lettuce wraps as an alternative to their carb-heavy buns, making them a great keto option. Just choose a burger, skip the ketchup (it’s usually loaded with sugar), say no to the bun, and ask for a lettuce wrap instead. Adding extra cheese, avocado, bacon, or eggs can increase the fat content, making it more keto-compliant.
2. Breakfast All Day
Breakfast options can be surprisingly keto-friendly if you know what to choose. For instance, an egg and cheese sandwich where you skip the muffin, biscuit, or bagel is a good choice. Many places also offer breakfast bowls that include eggs, cheese, and meats like bacon or sausage. Just be vigilant about any hidden carbs in sauces or dressings and ask for them to be left out.
3. Grilled Chicken Over Fried
When visiting a fast-food restaurant that specializes in chicken, opt for grilled chicken pieces, sandwiches, or salads, rather than fried. Grilled chicken is lower in carbs and calories but still provides the protein you need to stay satiated. If there’s an option for a salad, load it with grilled chicken and low-carb veggies, and choose a high-fat, low-carb dressing like ranch or Caesar. Be sure to avoid croutons, candied nuts, or fruit pieces that are often added to salads as they can add extra carbs.
4. Mexican With a Low-Carb Twist
Mexican fast food can be keto-friendly if you skip the rice, beans, tortillas, and chips. Opt for a salad bowl with lots of lettuce, your choice of meat (like beef, chicken, or pork), cheese, sour cream, guacamole, and salsa. Watch out for any sugary dressings or extra toppings that could hide carbs.
5. Deli Sandwiches Without the Bread
Many deli or sub shops are flexible with their sandwich offerings and can prepare yours in a bowl or wrapped in lettuce instead of bread. Load up on your choice of meats, cheese, and veggies, but skip sweet dressings or toppings like cranberries or apples. Mustard and mayonnaise are usually safe, low-carb options.
6. Sides to Consider
Instead of the usual fries or chips, see if you can get a side salad with a keto-friendly dressing. Some places might also offer steamed broccoli or other low-carb vegetables as a side.
Planning Ahead
Even with these options, the best approach is to plan ahead when you can. Look up the nutrition information of your chosen fast-food restaurant online to make informed choices before you order. Remember, the goal is to stay within your daily carb limit to maintain ketosis. Small slip-ups like a sugary sauce or a drink can add up quickly.
Staying Hydrated
Finally, don’t forget about what you’re drinking. Opt for water, unsweetened iced tea, or coffee. Many soft drinks, even diet ones, can contain ingredients that affect ketosis, so it’s best to avoid them.
Even on the busiest days, it’s possible to stick to your keto diet with a little ingenuity and knowledge of what to order. These keto-friendly fast food options can save you in a pinch without derailing your diet. So next time you’re in a rush, remember that with some minor tweaks, fast food can still be on the menu.