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10 Tasty Ways to Stay Low-Carb When Eating Fast Food

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Text10 Tasty Ways to Stay Low-Carb When Eating Fast Food

I think we all know fast food isn’t an everyday thing. And I think we can all agree that it’s okay to eat on occasion due to our busy schedules or when we’re traveling. But what if you’re on a diet? Fast food can be extra challenging when you’re trying to lose weight, especially if you’re on a low-carb or ketogenic diet.

Given the rise in popularity of low-carb diets, we’re seeing more and more fast food options that can cater to this way of eating. A little creativity helps, too!

Here are 10 tips to keep in mind:

  1. Know what NOT to eat and drink. Stick to the simplest ingredients to avoid added carbs. When in doubt, leave it out!
  2. Plan out your meals ahead of time. Check the nutritional information in advance. McDonald’s and Burger King make it easy by offering customizable menu builders. These allow you to remove certain ingredients from your meal and more accurately track your macros.
  3. Stick to meat, cheese, and vegetables. Avoid anything breaded.
  4. Add high-fat sides, such as bacon and avocado, to meats and salads. Bring your own avocado if it’s not on the menu.
  5. Hold the bun! Skip the ketchup.
  6. Get the side salad instead of the fries.
  7. Speaking of salads, avoid high-carb salads with berries and starchy items. Simpler salads with protein and high-fat dressings are the way to go. FBOMB MCT Oil is great drizzled on salads. Or opt for fattier dressings such as ranch, balsamic, blue cheese, and Caesar. Avoid croutons!
  8. Check the labels! Many high-fat sauces and dressings are deceiving — they can be filled with sugar and other added carbs.
  9. Choose water, unsweetened iced tea, or diet sodas. Use natural or artificial sweeteners in coffee and tea.
  10. Supplement your meals and beverages with high-quality fat such as FBOMB nut butters to help you reach your daily macros.

Now that you know the tips and tricks for minimizing carbs at fast food restaurants, here are some low-carb / keto-friendly options you can enjoy.



Order an Egg McMuffin without the English Muffin. Feel free to double the meat or egg if your stomach’s growling. It’s a bit messy to eat but nothing you can’t handle! Get a coffee to go with it – black or with a packet of stevia. Add fat macros by bringing your own keto creamer or a pouch of FBOMB MCT Oil.


You can get any coffee or espresso black. Need it to be sweeter? Add a pump or two of sugar-free syrup or your favorite artificial or natural sweetener. Want it to be fattier? Add heavy whipping cream, keto creamer, or FBOMB MCT Oil.



Order your favorite sandwich in a salad bowl. You can pick the meats, veggies, and dressings. Subway also offers salads but just be wary of the stuff mentioned earlier, like croutons, dried fruit, and other high-carb ingredients. If you stick to meat, cheese, and leafy-green vegetables, you’ll be fine. Drizzle on some oil and vinegar, or ranch dressing. An FBOMB MCT Oil works here, too.


Try the bun-less version of the Double Stack, Baconator or Grilled Chicken Sandwich. Add a side salad if you want more veggies.

Burger King

According to Burger King, there’s “no such thing as too much bacon” in the Bacon King Sandwich. Order it without the bun. Hold the ketchup.

Taco Bell

You’ll have to order a custom Power Menu Bowl on your Taco Bell run. Ask them to remove the seasoned rice, black beans, and reduced-fat sour cream. Request additional cheese and guacamole. Full-fat sour cream also works, if available.



Just say no to the restaurant’s signature breaded chicken. Choose Grilled Nuggets or the Market Salad with grilled chicken. The salads are premade, so you’ll have to pick out the berries, fruit, and granola. Choose a high-fat dressing, or drizzle on a packet of FBOMB MCT oil. As far as dipping sauces go, stick with the Zesty Buffalo or the Garlic & Herb Ranch.

Panera Bread

Despite the name, Panera offers plenty of options besides bread. Some tasty low-carb items include Power Steak Lettuce Wraps, Power Mediterranean Chicken, and the Power Mediterranean Roasted Turkey Bowl. Ask them to hold the wrap and carb-heavy fillers.


Similar to Chick-fil-A, you’ll have to avoid the signature dish at Kentucky Fried Chicken. Fortunately, the grilled stuff is delicious. If you’re keto, request chicken thighs to boost your fat macros. If you want a dipping sauce, the Heinz Buttermilk Ranch is your best bet. Skip the corn and mashed potatoes and enjoy a side of green beans.


This is a good option because they make each dish to order. Go with a burrito bowl or salad without the rice and beans. Load it up with meat (barbacoa, steak, chicken, or carnitas), cheese, full-fat sour cream (if available), a bit of lettuce, tomatillo-red salsa, and guacamole.


Are you salivating over all your low-carb fast food options yet? Whether you’re eating low-carb, keto, paleo, or just want to minimize simple carbs, enjoying fast food on a diet is perfectly doable. So the next time you’re on the road, your kids request fast food, or you don’t feel like cooking dinner, treat yourself to your favorite fast food restaurant… without any guilt.


For more Keto Tips and Tricks check out all our Ketogenic Diet Posts.

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