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Dunkin’ Donuts Keto Dining Guide – What Do I Order?

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More Restaurant Tips

Dunkin' Sausage and Bacon

Here’s how to say NO to the donuts at Dunkin’!

If you’re headed into a Dunkin’ Donuts, there are customizable menu options as well as a somewhat helpful printable PDF nutrition guide. That said, it’s nice to have a little keto help from someone who’s been where you are when you’re wondering what to order. The best thing about Dunkin’ Donuts? You can ditch the bread, which gives you easier options for ordering breakfast items.

The basics of successful Dunkin’ Donuts ordering:

  • Keep your coffees simple (none of the fancy stuff – keep reading for more).
  • Avoid bread, wraps, and bakery items.
  • 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 order keto at Dunkin Donuts:

Breakfast

Dunkin' bacon egg keto sandwich

“I’ll have the bacon, egg, and cheese Wake-Up Wrap – Hold the wrap, please.”

Ah, breakfast! Mornings are easy, thanks to these quick options. Nixing the flatbread should leave you with:

  • Sausage, Egg, & Cheese: 370 calories | 32g fat | 3g carbs | 16g protein
  • Bacon, Egg, & Cheese: 210 calories | 18g fat | 3g carbs | 12g protein
  • Ham, Egg, & Cheese: 180 calories | 14g fat | 3g carbs | 13g protein
  • Turkey, Egg, & Cheese: 270 calories | 20g fat | 3g carbs | 19g protein
  • Egg & Cheese: 160 calories | 14g fat | 3g carbs | 8g protein

sausage, egg, and cheese sandwich

“I’ll have the sausage, egg, and cheese sandwich – Minus the muffin.”

Okay, so Dunkin’ isn’t the best at letting users deduct things like bread in their customizable menu. Instead, I used MyFitness Pal to calculate an English muffin for DD. MyFitnessPal shows the Dunkin Donuts English muffin at:

  • English Muffin: 180 calories | 1g fat | 34g total carbs |  1g fiber | 33g net carbs | 6g protein

With that in mind, subtracting for these values (above), each of the breakfast sandwiches come in at:

  • Sausage, Egg, & Cheese: 370 calories | 32g fat | 3g carbs | 16g protein
  • Bacon, Egg, & Cheese: 210 calories | 18g fat | 3g carbs | 12g protein
  • Ham, Egg, & Cheese: 180 calories | 14g fat | 3g carbs | 13g protein
  • Turkey, Egg, & Cheese: 270 calories | 20g fat | 3g carbs | 19g protein
  • Egg & Cheese: 160 calories | 14g fat | 3g carbs | 8g protein

Hot Drinks

Dunkin' Donuts hot coffee

Feeling more like a liquid diet? You’ve got some options. As a personal preference, I like to keep my coffees simple to avoid any confusion. In fact, I ask for mine black, but do what feels right for you:

  • Americano – Large: 10 calories | 0g fat | 2g carbs | 0g protein
  • Americano – Medium: 10 calories | 0g fat | 2g carbs | 0g protein
  • Americano – Small: 5 calories | 0g fat | 1g carbs | 0g protein
  • Hot Coffee – Extra Large: 15 calories | 0g fat | 2g carbs | 0g protein
  • Hot Coffee – Large: 10 calories | 0g fat | 2g carbs | 0g protein
  • Hot Coffee – Medium: 10 calories | 0g fat | 1g carbs | 0g protein
  • Hot Coffee – Small: 5 calories | 0g fat | 1g carbs | 0g protein
  • Hot Coffee with Cream – Extra Large: 160 calories | 14g fat | 5g carbs | 3g protein
  • Hot Coffee with Cream – Large: 120 calories | 11g fat | 4g carbs | 2g protein
  • Hot Coffee with Cream – Medium: 90 calories | 9g fat | 3g carbs | 2g protein
  • Hot Coffee with Cream – Small: 60 calories | 6g fat | 2g carbs | 1g protein
  • Espresso – Single Shot: 5 calories | 0g fat | 1g carbs | 0g protein

Hip Tip: You can make your own keto creamer for just 1 net carb per serving.


Cold Drinks

Dunkin' Donuts cold coffee

Feeling chill? You’ve got plenty of options. I’m not sure why the large, iced drinks with cream have more carbs than the hot coffees with creams, but keep an eye on those sizes. I’d even recommend carrying your own sugar-free almond milk as a creamer sub (or make this keto creamer recipe to take along). Cold coffee values at DD:

  • Cold Brew Coffee – Large: 20 calories | 0g fat | 3g carbs | 1g protein
  • Cold Brew Coffee – Medium: 15 calories | 0g fat | 2g carbs | 1g protein
  • Cold Brew Coffee – Small: 10 calories | 0g fat | 2g carbs | 1g protein
  • Cold Brew Coffee with Cream – Large: 140 calories | 12g fat | 6g carbs | 3g protein
  • Cold Brew Coffee with Cream – Medium: 100 calories | 9g fat | 4g carbs | 2g protein
  • Cold Brew Coffee with Cream – Small: 70 calories | 6g fat | 2g carbs | 1g protein
  • Iced Americano – Large: 10 calories | 0g fat | 2g carbs | 0g protein
  • Iced Americano – Medium: 10 calories | 0g fat | 2g carbs | 0g protein
  • Iced Americano – Small: 5 calories | 0g fat | 1g carbs | 0g protein
  • Iced Coffee – Large: 20 calories | 0g fat | 3g carbs | 1g protein
  • Iced Coffee – Medium: 15 calories | 0g fat | 2g carbs | 1g protein
  • Iced Coffee – Small: 10 calories | 0g fat | 2g carbs | 1g protein
  • Iced Coffee with Cream – Large: 130 calories | 11g fat | 5g carbs | 3g protein
  • Iced Coffee with Cream – Medium: 100 calories | 9g fat | 4g carbs | 2g protein
  • Iced Coffee with Cream – Small: 70 calories | 6g fat | 3g carbs | 1g protein
  • Iced Green Tea Unsweetened – Large: 5 calories | 0g fat | 0g carbs | 1g protein
  • Iced Tea Unsweetened – Large: 5 calories | 0g fat | 2g carbs | 0g protein

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


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