We’re Breaking Down the Best & Worst Keto Fast Food Menu Options (Save up to 197g Net Carbs!)

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More Keto Fast Food

Here are the best fast food keto menu options – and the worst!

man holding fried chicken sandwich


So you’ve all done your research and have purchased everything you need to prepare that mouth-watering keto dinner. Suddenly, your kids want to eat out, and let’s be honest; you probably didn’t feel like cooking anyway. 😂 Being keto does not mean you can’t enjoy fast food every now and then.

Now, what should you order?

If you didn’t already know, we have pretty extensive keto dining guides for several popular fast-food restaurants. But it’s understandable that you may not know exactly what your options are when eating out. Because of this, we’re taking our dining guides a step further by reporting the best and worst fast food options you can order on a keto diet.


1. Burger King

Burger King keto Whopper patty on lettuce and salad

What you should order at Burger King:

Breakfast

  • Egg-Normous Burrito in a Bowl (no tortillas or hashbrowns): 360 Calories | 34g Fat | 6g Total Carbs | 0g Fiber | 2g Sugar | 22g Protein | 6g Net Carbs

Lunch/Dinner

  • Cheeseburger (no bun): 150 Calories | 11g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 11g Protein | 1g Net Carbs

What you shouldn’t order at Burger King:

Breakfast

  • Double Sausage, Egg, & Cheese Croissant’Wich: 719 Calories | 60g Fat | 31g Total Carbs | 0.8g Fiber | 4.9g Sugar | 33.6g Protein | 30.2g Net Carbs

Lunch/Dinner

  • Spicy Ch’King Deluxe Sandwich: 920 Calories | 146g Fat | 73.6g Total Carbs | 5g Fiber | 11.4g Sugar | 33.2g Protein | 68.6g Net Carbs
  • Triple Whopper with Cheese: 1,216 Calories | 88g Fat | 51g Total Carbs | 2g Fiber | 11g Sugar | 75g Protein | 49g Net Carbs

Dessert

  • ❌ Worst order at Burger King ❌ Hershey Pie Shake: 895 Calories | 30.7g Fat | 128.5g Total Carbs | 2.5g Fiber | 102g Sugar | 14.8g Protein | 126g Net Carbs

With our picks, you’re saving yourself between 50g – 125g of carbs! 🤯


2. Chick-fil-A

keto meals at chick-fil-a on kitchen counter

What you should order at Chick-fil-A:

Breakfast

  • Egg White Grill (ask for no English Muffin) 150 Calories | 6g Fat | 0g Total Carbs | 0g Fiber | 0g Sugar | 21g Protein | 0g Net Carbs

Lunch/Dinner

  • Grilled Chicken Fillet (no bun): 110 Calories | 2g Fat | 1g Total Carbs | 0g Fiber | 1g Sugar | 21g Protein | 1g Net Carbs

What you shouldn’t order at Chick-fil-A:

Breakfast

  • Hash Brown Scramble Burrito: 700 Calories | 40g Fat | 51g Total Carbs | 3g Fiber | 2g Sugar | 34g Protein | 48g Net Carbs

Lunch/Dinner

  • Spicy Deluxe Sandwich: 550 Calories | 25g Fat | 47g Total Carbs | 3g Fiber | 7g Sugar | 33g Protein | 44g Net Carbs

Dessert

  • ❌ Worst order at Chick-fil-A ❌ Cookies & Cream Milkshake: 630 Calories | 25g Fat | 90g Total Carbs | 1g Fiber | 84g Sugar | 13g Protein | 89g Net Carbs

With our picks, you’re saving yourself between 46g – 89g of carbs! 🤯


3. Chipotle

What you should order at Chipotle:

  • Steak Salad: 150 Calories | 6g Fat | 1g Total Carbs | 0g Fiber | 0g Sugar | 21 Protein | 1g Net Carbs

What you shouldn’t order at Chipotle:

  • ❌ Worst order at Chipotle ❌ Burrito with Pollo Asado: 1,175 Calories | 45g Fat | 135g Total Carbs | 18g Fiber | 8g Sugar | 53g Protein | 117g Net Carbs
    Includes: white rice, black beans, roasted chili-corn salsa, cheese, sour cream, and lettuce

With our pick, you’re saving yourself 116g of carbs! 🤯


4. Dunkin’ Donuts

keto dunkin' breakfast options

What you should order at Dunkin’ Donuts:

  • Turkey Sausage, Egg White, & Cheese (no biscuit): 172 Calories | 6g Fat | 6g Total Carbs | 0g Fiber | 1g Sugar | 19g Protein | 6g Net Carbs 

What you shouldn’t order at Dunkin’ Donuts:

  • ❌ Worst order at Dunkin’ Donuts ❌ Coffee Cake Muffin: 590 Calories | 24g Fat | 88g Total Carbs | 2g Fiber | 51g Sugar | 7g Protein | 86g Net Carbs
  • Sausage, Egg, & Cheese on a Croissant: 680 Calories | 34g Fat | 68g Total Carbs | 5g Fiber | 8g Sugar | 26g Protein | 63g Net Carbs

With our picks, you’re saving yourself between 62g – 82g of carbs! 🤯


5. In-N-Out

IN-N-OUT Flying Dutchman

What you should order at In-N-Out:

  • Flying Dutchman: 380 Calories | 28g Fat | 0g Carbs | 0g Fiber | 0g Sugar | 0g Net Carbs | 30g Protein | 0g Net Carbs
    Includes: tomatoes, mustard, pickles, and onions

What you shouldn’t order at In-N-Out:

Lunch/Dinner

  • Double-Double with Onion: 670 Calories | 41g Fat | 39g Total Carbs | 3g Fiber | 10g Sugar | 37g Protein | 36g Net Carbs

Dessert

  • ❌ Worst order at In-N-Out ❌ Strawberry Milkshake: 590 Calories | 24g Fat | 114g Total Carbs | 0g Fiber | 100g Sugar | 8g Protein | 114g Net Carbs

With our picks, you’re saving yourself around 39g – 114g of carbs! 🤯


6. McDonald’s

McDonald's quarter pounder

 

What you should order at McDonald’s:

Breakfast

  • Egg McMuffin w/ Canadian Bacon (no muffin): 170 Calories | 12g Fat | 3g Total Carbs | 0g Fiber | 1g Sugar | 12g Protein | 3g Net Carbs

Lunch/Dinner

  • Quarter Pounder w/ Cheese (no bun): 320 Calories | 24g Fat | 4g Total Carbs | 1g Fiber | 1g Sugar | 24g Protein | 3g Net Carbs
    Includes: 2 slices of American cheese, pickles, onions, and mustard

What you shouldn’t order at McDonald’s:

Breakfast

  • Big Breakfast with Hotcakes: 1,340 Calories | 63g Fat | 158g Carbs | 5g Fiber | 48g Sugar | 36g Protein | 153g Net Carbs

Lunch/Dinner

  • 20 Piece Chicken McNuggets: 830 Calories | 49g Fat | 51g Carbs | 2g Fiber | 0g Sugar | 46g Protein | 49g Net Carbs

Dessert

  • ❌ Worst order at McDonald’s ❌ Strawberry Shake: 840 Calories | 21g Fat | 139g Total Carbs | 0g Fiber | 106g Sugar | 19g Protein | 139g Net Carbs

With our picks, you’re saving yourself around 50g – 155g of carbs! 🤯


7. Panda Express

man holding panda express chicken bowl

What you should order at Panda Express:

  • Grilled Chicken Teriyaki Bowl w/ Super Greens (NO sauce): 390 Calories | 4g Fat | 18 Total Carbs | 5g Fiber | 0g Sugar | 42g Protein | 13g Net Carbs

What you shouldn’t order at Panda Express:

  • ❌ Worst order at Panda Express ❌ Bigger Plate with Fried Rice, Orange Chicken, Honey Sesame Chicken Breast, and Bejing Beef: 1,850 Calories | 82g Fat | 215g Carbs | 4g Fiber | 65g Sugar | 53g Protein | 211 Net Carbs

With our picks, you’re saving yourself 197g of carbs! 🤯


8. Panera

panera bread keto dining guide – green goddess salad

What you should order at Panera:

Breakfast

  • Avocado, Egg White, & Spinach: 170 Calories | 12g Fat | 6g Total Carbs | 2g Fiber | 1g Sugar | 12g Protein | 4g Net Carbs

Lunch/Dinner

  • Chipotle Chicken Avocado Melt (no bread on a bed of lettuce): 430 Calories | 36g Fat | 8g Total Carbs | 4g Fiber | 4g Sugar | 33g Protein | 4g Net Carbs

What you shouldn’t order at Panera:

Breakfast

  • Spinach & Bacon Souffle: 550 Calories | 37g Fat | 36g Carbs | 2g Fiber | 8g Sugar | 19g Protein | 34g Net Carbs

Lunch/Dinner

  • ❌ Worst order at Panera ❌ Mac and Cheese in a Bread Bowl: 1,130 Calories | 33g Fat | 164g Carbs | 4g Fiber | 7g Sugar | 43g Protein | 160g Net Carbs

With our picks, you’re saving yourself around 30g – 156g of carbs! 🤯


9. Taco Bell

taco bell power bowl

What you should order at Taco Bell:

Breakfast

  • Cheesy Toasted Breakfast Burrito in a Bowl (no tortilla): 150 Calories | 11g Fat | 3g Total Carbs | 0g Fiber | <1g Sugar | 8g Protein | 3g Net Carbs

Lunch/Dinner

  • Power Menu Grilled Chicken Bowl (avocado ranch sauce, no beans, and no rice): 240 Calories | 14g Fat | 7g Total Carbs | 3g Fiber | 2g Sugar | 21g Protein | 4g Net Carbs

What you shouldn’t order at Taco Bell:

Breakfast

  • Breakfast Crunchwrap Sauage: 730 Calories | 47g Fat | 52g Total Carbs | 4g Fiber | 3g Sugar | 20g Protein | 48g Net Carbs

Lunch/Dinner

  • Black Bean Quesarito: 630 Calories | 30g Fat | 71g Total Carbs | 7g Fiber | 5g Sugar | 19g Protein | 64g Net Carbs

Dessert

  • ❌ Worst order at Taco Bell ❌ Cinnabon Delights: 930 Calories | 53g Fat | 104g Total Carbs | 3g Fiber | 59g Sugar | 9g Protein | 64g Net Carbs

With our picks, you’re saving yourself around 49g – 137g of carbs! 🤯


10. Wendy’s

wendys keto dining guide – chicken sandwich, side salad, and a baconator

What you should order at Wendy’s:

Breakfast

  • Bacon Egg & Cheese: 190 Calories | 6g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 13g Protein | 2g Net Carbs

Lunch/Dinner

  • Grilled Chicken Sandwich (no honey mustard & no bun): 140 Calories | 2g Fat | 1g Total Carbs | 1g Fiber | 1g Sugar | 29g Protein | 1g Net Carbs

What you shouldn’t order at Wendy’s:

Breakfast

  • Sausage, Egg & Cheese on a Biscuit: 610 Calories | 45g Fat | 29g Total Carbs | 1g Fiber | 3g Sugar | 20g Protein | 28g Net Carbs

Lunch/Dinner

  • Spicy Big Bacon Cheddar Chicken: 810 Calories | 43g Fat | 63g Total Carbs | 4g Fiber | 5g Sugar | 42g Protein | 59g Net Carbs
  • Big Bacon Cheddar Triple Cheeseburger: 1,420 Calories | 102g Fat | 46g Total Carbs | 3g Fiber | 6g Sugar | 82g Protein | 43g Net Carbs

Dessert

  • ❌ Worst order at Wendy’s ❌ Large Strawberry Frosty: 600 Calories | 14g Fat | 105g Total Carbs | 0g Fiber | 90g Sugar | 14g Protein | 105g Net Carbs

With our picks, you’re saving yourself around 27g – 103g of carbs! 🤯


View all our keto dining guides!


About the writer:

Kaitlyn has a Bachelor's Degree from St. John's University with 2 years of writing experience for LinkedIn, Celeb Magazine, and other various publications.


Join The Discussion

Comments 2

  1. jeannette-1

    You forgot about In-n-out Protein style, they can lettuce wrapped your burgers!

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