What Should I Order at Burger King? Keto Dining Guide

Looking for a keto meal Whoppertunity?

While Burger King offers a downloadable nutrition menu as part of their dining guide, their site is fantastic since you can customize any of their meal offerings right within their menu. Now I don’t know what’s more fun… adjusting food values, wearing the cardboard crown, or actually eating the burger. 🤔 Luckily, I don’t have to choose! 👑 🍔 🤸‍♀️

The basics of successful Burger King ordering:

  • Avoid buns, wraps, bagels, french fries, biscuits, pancakes, breading, hash browns, tortillas, and desserts.
  • When in doubt, leave condiments out.
  • For drinks, stick with water, black coffee, unsweetened iced tea, or Diet Coke products.
  • If the menu says “sugar-free”, check the nutrition guide anyway.
  • Download the free app for amazing deals: iPhone or Android

Here’s how to get your flame-broil on:


Breakfast

Burger King keto dining guide – breakfast bowl and coffee

“I’ll take an Eggnormous burrito in a bowl, no tortilla or hashbrowns, please. And a black coffee.”

This is as close as it gets to a Burger King low carb breakfast bowl. You’ll get two folded eggs, two slices of American cheese, two slices of bacon, a sausage patty, and shredded cheese. If you’re skipping the bread and the potatoes, it might be cheaper to buy your breakfast a la carte, so ask. Also, you might be wondering why Burger King claims their eggs contain 5 carbs, but my guess is because they use an egg mixture.

The plain, black coffee is your safest caffeinated bet here since their iced coffee is not keto (19 carbs).

Meal TOTAL: 360 calories | 34g fat | 6g carbs | 22g protein

  • Sausage patty: 30 calories | 1g fat | 0g carbs | 2g protein
  • Eggs: 200 calories | 15g fat | 5g carbs | 13g protein
  • Bacon: 50 calories | 3.5g fat | 0g carbs | 4g protein
  • Ham: 30 calories | 1g fat | >1g carbs | 5g protein
  • American cheese, slices: 80 calories | 4g fat | 1g carbs | 4g protein
  • Coffee, plain, black: 0 calories |  0g fat | 0g carbs | 0g protein

Other breakfast options (skip the croissant):

  • Sausage Egg, & Cheese Croissan’wich: 280 calories | 24g fat | 1g carbs | 14g protein
  • King Croissan’wich with Sausage, Bacon, Egg, & Cheese: 390 calories | 33g fat | 2g carbs | 20g protein
  • Fully Loaded Croissan’wich: 360 calories | 28g fat | 3g carbs | 23g protein
  • Bacon, Egg, & Cheese Croissan’wich130 calories | 4g fat | 1g carbs | 9g protein
  • Ham, Egg, & Cheese Croissan’wich: 130 calories | 8g fat | 2g carbs | 12g protein

Lunch & Dinner

Burger King keto dining guide – Whopper and salad

“I’ll have the sandwich please, without the bun, ketchup, or sauce…”

The rule with any of these sandwiches is to skip the bread and enjoy pure, full-on burger bliss. These options have so much flavor, the bread only dampened these sandwiches’ flame-grilled spirits anyway.

  • Whopper with Cheese: 410 calories | 36g fat | 3g carbs | 20g protein
  • Double Whopper with Cheese: 650 calories | 53g fat | 3g carbs | 40g protein
  • Bacon & Cheese Whopper: 540 calories | 46g fat | 4g carbs | 28g protein
  • Whopper Jr.: 180 calories | 16g fat | 2g carbs | 9g protein
  • Double Quarter Pound King: 650 calories | 49g fat | 4g carbs | 48g protein
  • Bacon King Sandwich: 900 calories | 75g fat | 3g carbs | 54g protein
  • Bacon King Jr. Sandwich: 440 calories | 37g fat | 1g carbs | 25g protein
  • Cheeseburger: 150 calories | 11g fat | >1g carbs | 11g protein
  • Bacon Cheeseburger: 180 calories | 14g fat | 1g carbs | 13g protein
  • Double Bacon Cheeseburger: 270 calories | 21g fat | >1g carbs | 20g protein

Burger Toppings

“…And to that sandwich, can you add…”

What can you put on your sandwiches? Be aware some toppings cost extra (varies by location). Pick from these:

  • Mayonnaise: 110 calories | 12 fat | 0g carbs | 0g protein
  • Mustard: 10 calories | 0g fat | >1g carbs | 0g protein
  • Pickles (2): 0 calories | 0g fat | 0g carbs | 0g protein
  • Onion: 0 calories | 0g fat | >1g carbs | 0g protein
  • Lettuce: 0 calories | 0g fat | >1g carbs | 0g protein
  • Tomato (1 slice): 5 calories | 0g fat | 1g carbs | 0g protein
  • Bacon (1 strip): 50 calories | 1.5g fat | 0g carbs | 3g protein
  • Tartar Sauce: 180 calories | 3g fat | 2g carbs | 0g protein
  • Tavern Sauce: 90 calories | 1.5g fat | 1g carbs | 0g fiber | 0g protein

Burger King keto dining guide – chicken sandwich and salad

“I’ll have the grilled chicken sandwich please, without the bun, ketchup, or sauce…”

Burger King’s grilled chicken sandwich is chock full of flavor. You’ll never miss the breading.

  • Grilled Chicken Sandwich with Added Cheese and Bacon: 510 calories | 38.5g fat | 3g carbs | 37g protein
  • Original Chicken Sandwich: 270 calories | 16g fat | 1g carbs | 30g protein

Sides

Burger King keto dining guide – side salad

“Instead of French fries, can I get a side salad, please, no croutons.”

Skip the croutons and stick with the Ken’s Ranch Dressing (not that low-fat stuff; you want the fat). Unlike many restaurants, Burger King doesn’t seem to add little carby bits of carrot. This beautiful orange stuff is cheese. While the Golden Italian Dressing is slightly higher carb, I’ve included it anyway.

  • Side Salad, no dressing: 60 calories | 4g fat | 3g carbs | 1g fiber | 4g protein
  • Ken’s Ranch Dressing: 260 calories | 28g fat | 2g carbs | 0g fiber | 1g protein
  • Ken’s Golden Italian Dressing: 160 calories | 17g fat | 4g carbs | 0g fiber | 0g protein

Meal Salad

Burger King keto dining guide – chicken salad

“I’ll take the Grilled Chicken Club Salad with ranch dressing, please, and no croutons.”

Not in the mood for a burger? Try this salad instead! Skip the croutons and stick with the higher fat Ranch Dressing. While the Golden Italian Dressing is slightly higher carb, I’ve included it anyway.

  • Grilled Chicken Club Salad550 calories | 21g fat |  9g carbs |  7g fiber | 45g protein
  • Ken’s Ranch Dressing: 260 calories | 28g fat | 2g carbs | 0g fiber | 1g protein
  • Ken’s Golden Italian Dressing: 160 calories | 17g fat | 4g carbs | 0g fiber | 0g protein

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!


Up Next: Check out these other restaurant deals and tips!


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