Fast Food & Quick Service

Sometimes eating on the go is unavoidable and options are limited to fast food or quick-service restaurants.

All fast food chains have nutrition facts on their websites. Use them to guide your choices, but always confirm the contents of a given meal before ordering it.

You can also use the following guide to help make sure your choices are low carb with a robust fat source:

Burgers

Lettuce-wrapped burgers or burgers without buns, including cheese and mayo. Most chains accommodate this swap — just ask.

Chipotle

Bowl with meat, fajita veggies, cheese, sour cream, lettuce, and guacamole. Skip the rice and beans.

Taco Bell

Order sides of chicken or beef, lettuce, and guacamole. Skip the shells, tortillas, rice, and beans.

Chick-fil-A

Cobb Salad with grilled chicken — skip the corn, choose ranch or avocado lime. Or 8-count grilled nuggets with ranch and a side kale crunch.

Panera

Green Goddess Cobb with chicken. Skip the pickled onions if you're avoiding added sugar.

El Pollo Loco

3-piece Fire-Grilled Chicken with a side of broccoli. Simple, satisfying, and naturally low carb.

Qdoba

Cauliflower Rice Bowl or Taco Salad with only meat, veggies, cheese, guacamole, and sour cream. No beans.

Starbucks

Eggs & Cheese Protein Box (skip the crackers) or Sous Vide Egg Bites. Solid high-protein, low-carb options.

7-Eleven

2 hard-boiled eggs plus a cheese pack. A surprisingly keto-friendly grab-and-go combo.

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Keep in mind

We recommend defaulting to fast food only when there are no other options. While there can be keto-friendly choices, fast food is not great for your health for other reasons. Look for options that let you build your own meal from a broad range of ingredients.