Let’s be honest: sometimes you’re busy, tired, stuck in traffic, or just not in the mood to cook another keto-friendly meal from scratch. And while fast food has a reputation for kicking people out of ketosis, it doesn’t have to be that way.
With a bit of strategy, you can hit up your favorite drive-thru and stay completely on track.

This guide breaks down the best keto-approved fast-food options, what to ask for, and sneaky carb traps to avoid.

The Big Rules of Ordering Keto at Fast Food Restaurants

Before getting into specific chains, here are the universal principles:

1. Ditch the Bun, Bread, Wrap, and Tortilla

Always order your burger, sandwich, or wrap “protein-style” or “lettuce-wrapped.”

2. Choose Real Protein

Beef, chicken, sausage, bacon, eggs, grilled fish, and pork are all safe picks.

3. Avoid All Sauces Unless You Know the Carbs

Ketchup, sweet chili, honey mustard, BBQ sauce, and most house sauces = hidden sugar.
Stick to:

Mayo
Mustard
Ranch (most are low-carb)
Hot sauce
Caesar dressing (no croutons)

4. Skip the Fries, Nuggets, Crispy Coatings

Deep-fried breading = instant carb overload.

5. Opt for Zero-Carb Drinks

Water, sparkling water, diet soda, unsweetened tea, black coffee.

6. Make Customization Your Superpower

Every fast food place can remove buns, swap sides, or add extra meat and cheese.

Keto-Approved Options at Popular Fast Food Chains

McDonald’s

Surprisingly keto-friendly if you know what to ask for.

Best Orders:

Double Cheeseburger (no bun, no ketchup)
Quarter Pounder with Cheese (no bun)
Sausage McMuffin with Egg (no muffin)
McCafé sugar-free drinks with no syrups

Smart Add-Ons:
Extra cheese, double patties, bacon

What to Avoid:
Hash browns, fries, McFlurries, buns, ketchup-heavy items

KFC

Protein heaven — just stay away from the breaded stuff.

Best Orders:

Grilled Chicken (leg, thigh, wings, breast)
Green Beans
House Side Salad (no croutons, ranch dressing)

Avoid:
Fried chicken (yes, all of it), biscuits, mashed potatoes, corn

Burger King

They actually make custom keto ordering very easy.

Best Orders:

Whopper or Double Whopper (no bun)
Bacon King (no bun)
Egg & Cheese Croissan’wich (no croissant)

Why BK Works:
They offer bowl-style servings on request.

Subway

Think “salad,” not “sandwich.”

Best Orders:

Any sub as a salad
Chicken & Bacon Ranch (no croutons)
Steak & Cheese bowl

Best Dressings:
Oil & vinegar, Caesar, chipotle southwest (small amount)

Avoid:
Bread, wraps, meatballs in sauce, sweet onion sauce

Starbucks

Great for people who like “breakfast on the go.”

Best Keto Drinks:

Americano
Cold brew (no classic syrup)
Sugar-free vanilla latte with heavy cream (if available)
Iced black tea (unsweetened)

Keto Food Options:

Egg Bites
Bacon & Gruyère
Sous-vide egg items
Protein Box (remove bread/fruit)

Chipotle

One of the best fast-food chains for keto, hands down.

Order This:
“Keto Bowl” (official menu item)
or
Make your own:

Lettuce
Carnitas or chicken
Cheese
Guacamole
Sour cream
Salsa (not corn salsa)

Avoid:
Beans, rice, tortillas, chips

Five Guys

A keto dream if you skip the bun.

Best Orders:

Bacon Cheeseburger (lettuce-wrapped)
Bunless hot dogs
Add mushrooms, grilled onions, jalapeños

Warning:
Fries. Just… fries. Don’t do it.

Domino’s & Pizza Hut

Yes — you can do keto at a pizza place.

Best Orders:

Pizza toppings baked in a bowl (some locations allow this)
Wings (plain or mild)
Caesar salad without croutons

Avoid:
Crust, pasta, garlic bread, boneless wings (breaded)

Fast Food Items That Are Actually Zero-Carb

These are your safest bets anywhere:

Beef patties (plain)
Bacon
Eggs
Grilled chicken (no sauce)
Black coffee
Diet soda
Mayo
Most cheeses
Lettuce
Pickles

**Fast Food Orders That Look Keto… But Aren’t**

These are sneaky carb traps:

1. “Grilled” chicken that’s been marinated in sugary sauces

Some places add honey or brown sugar.

2. Salads with candied nuts, fruit, or sweet dressings

Suddenly your healthy meal becomes 30g of carbs.

3. Soups

Most thickeners = flour.

4. Coleslaw at many chains

Often loaded with sugar.

5. “Low-fat” sauces

They typically add sugar to make up for lost flavor.

If You Accidentally Go Over Carbs at a Fast Food Stop…

Don’t stress. Just get back on track at your next meal.
Your body won’t “erase” your progress because of one slip.

To reset quickly:

Drink water
Prioritize protein at your next meal
Reduce carbs for the rest of the day
Go for a walk to help stabilize blood sugar

No shame, no panic — just move on.

Final Thoughts

Fast food doesn’t have to ruin your keto progress. With a little customization, you can order confidently at almost any chain. Remember the core rules: go bunless, avoid sauces, skip fried breading, stick to real protein, and choose low-carb sides.

Eating keto in the real world is all about flexibility, not perfection.
And now? You’ve got a whole menu you can rely on.