10 Best Low-Carb Fast Food Choices for Healthier Eating on the Go
Discover the top 10 fast food orders that keep carbs in check without sacrificing flavor or convenience.
10 Best Low-Carb Fast Food Options for Healthy Choices on the Go
For people who lead busy lives, fast food is often a convenient solution. However, most fast food menus abound with high-carb offerings. Whether you’re limiting carbohydrates for weight management, blood sugar control, or another health goal, finding suitable low-carb meals on the go can be challenging. Fortunately, registered dietitians have identified delicious options at popular chains that let you stay on track without sacrificing convenience or flavor. Below, explore expertly selected low-carb fast food meals, their nutritional facts, and helpful ordering tips.
Table of Contents
- Jimmy John’s Turkey Tom Unwich
- Starbucks Sous Vide Egg White & Pepper Bites
- Panda Express String Beans and Chicken Breast
- Taco Bell Power Menu Bowl with Grilled Chicken
- Chipotle Burrito or Lifestyle Bowl
- Subway Salad or No-Bread Sub
- Wendy’s Bunless Burger
- KFC Grilled Chicken
- Chick-fil-A Grilled Chicken Sandwich (No Bun)
- McDonald’s Breakfast Sandwich Without Bread
Jimmy John’s Turkey Tom Unwich
When you’re craving a sandwich but are wary of the carb-heavy bread, Jimmy John’s “Unwich” is a perfect fix. Their Turkey Tom Unwich swaps bread for crisp lettuce, delivering all the flavor and satisfaction of a classic sub while keeping carbs remarkably low. The lettuce wrap acts just like a sandwich, requiring no utensils and providing plenty of crunch. For an even leaner meal, opt for mustard instead of mayo, which reduces both calories and fat.
- Calories: 230
- Total fat: 18g (3g saturated)
- Protein: 14g
- Carbohydrates: 4g (1g fiber, 2g sugar)
- Sodium: 680mg
Dietitian tip: Swap creamy dressings for plain mustard to cut excess fats and calories.
Starbucks Sous Vide Egg White & Pepper Bites
Starbucks isn’t just about coffee. Their Sous Vide Egg White & Pepper Bites are an excellent portable breakfast for carb-watchers. Prepared using the sous vide method, these eggs are exceptionally tender while incorporating savory bell peppers for added flavor. Rich in protein and calcium, but low in carbs, these bites are filling enough to hold you until your next meal.
- Calories: 170
- Total fat: 7g (5g saturated)
- Protein: 13g
- Carbohydrates: 13g (1g fiber, 2g sugar)
- Sodium: 500mg
Dietitian tip: Pair these bites with a black coffee or unsweetened tea for an energizing, balanced breakfast.
Panda Express String Beans and Chicken Breast
Asian cuisine can be tricky for carb conscious eaters given the prevalence of rice and noodles. That’s why Panda Express’s Wok Smart menu stands out. The String Beans and Chicken Breast is a protein-forward option loaded with crisp vegetables, resulting in sustained satiety. Pairing it with Super Greens (kale, broccoli, cabbage) adds nutrition and more fiber without many additional carbs.
- Calories: 190
- Total fat: 9g (2g saturated)
- Protein: 14g
- Carbohydrates: 13g (4g fiber, 4g sugar)
- Sodium: 590mg
Dietitian tip: Enhance the meal’s bulk by adding a side of Super Greens (10g carbs; 5g fiber).
Taco Bell Power Menu Bowl with Grilled Chicken
Mexican fast food doesn’t have to mean tortillas and carb overload. Taco Bell’s Power Menu Bowl with Grilled Chicken offers a customizable base featuring grilled chicken, lettuce, cheese, salsa, and guacamole. The original menu option includes rice and beans, but by ordering without rice (and beans, if you want even fewer carbs), you retain a fiber-rich, high-protein meal with healthy fats from avocado.
- Calories: 330
- Total fat: 17g (6g saturated)
- Protein: 24g
- Carbohydrates: 19g (7g fiber, 2g sugar)
- Sodium: 950mg
Dietitian tip: Trim even more carbs by omitting both rice and beans; keep the guacamole for satiating, heart-healthy fats.
Chipotle Burrito or Lifestyle Bowl
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Chipotle revolutionized custom fast casual dining, and it can accommodate low-carb eaters if you know how to order. The burrito bowl, especially when designed with protein (like steak or chicken), fajita vegetables, salsa, cheese, and guacamole—but without rice or beans—delivers classic flavor with minimal carbs. Chipotle’s Lifestyle Bowls make it even easier by pre-selecting ingredients that suit keto, paleo, and low-carb diets.
- Suggested nutrition for Chicken Keto Bowl: ~540 calories, 36g fat, 36g protein, 14g net carbs
Dietitian tip: Load up on greens and proteins; skip the corn, rice, beans, and tortilla strips for the lowest-carb bowl possible.
Subway Salad or No-Bread Sub
Subway allows customers to transform any sandwich into a salad or a no-bread “protein bowl,” making low-carb eating a breeze. Opt for lots of fresh veggies, lean proteins (such as turkey breast, ham, or oven-roasted chicken), and simple oil-and-vinegar dressing. Avoid bread, croutons, and sweet dressings to minimize carb content.
- Example: Black Forest Ham Salad: 12g carbs vs. 42g for the 6″ sub
Dietitian tip: Add extra veggies for volume; stick to plain dressings like olive oil and vinegar.
Wendy’s Bunless Burger
Classic burger chains can be surprisingly low-carb friendly. At Wendy’s, simply order any burger without the bun (or request it as a lettuce wrap). Popular picks include the Dave’s Single or the Grilled Chicken Sandwich, both of which deliver substantial protein while slashing carbs. Opt for classic toppings—lettuce, tomato, pickles, and onion—while steering clear of sugary sauces.
- Example: Wendy’s Dave’s Single (no bun): 330 calories, 0g carbs, 23g fat, 25g protein
Dietitian tip: Pair with a side salad (no croutons) for a satisfying, fiber-rich meal.
KFC Grilled Chicken
Kentucky Fried Chicken specializes in breaded poultry, but their grilled chicken is a rare low-carb option among fried-centric menus. Flavorful and juicy, the grilled chicken is available as breasts, thighs, or drumsticks. Order steamed green beans as your side, and skip mashed potatoes or biscuits.
- Grilled chicken breast: 210 calories, 7g fat, 38g protein, 0g carbs
- Green beans: 25 calories, 4g carbs (2g fiber)
Dietitian tip: Watch out for sauces and sweetened coleslaw; stick with plain veggie sides.
Chick-fil-A Grilled Chicken Sandwich (No Bun)
Chick-fil-A’s Grilled Chicken Sandwich is renowned for its juicy, marinated chicken breast. To keep the carb count low, ask for no bun and load up on lettuce and tomato. Opt for plain grilled nuggets or pair the chicken with a side of Superfood Side Salad.
- Grilled chicken fillet (no bun): ~130 calories, 2g fat, 25g protein, 2g carbs
- Grilled chicken nuggets (8 count): 130 calories, 3g fat, 25g protein, 1g carbs
Dietitian tip: Avoid breaded options, signature sauces, and choose salad or fruit cups for sides.
McDonald’s Breakfast Sandwich Without Bread
Breakfast is often the trickiest meal to keep low-carb at fast food chains, thanks to muffins, biscuits, and hash browns. However, McDonald’s lets you order their classic Egg McMuffin or Sausage McMuffin without the muffin, reducing each item to just 3g carbs or less while providing protein and satisfying flavor.
- Egg McMuffin (no muffin): 160 calories, 11g fat, 12g protein, 2g carbs
- Sausage McMuffin (no muffin): 340 calories, 29g fat, 14g protein, 3g carbs
Dietitian tip: Order two for a more filling meal, keeping protein intake adequate and carbohydrates in check.
General Tips for Ordering Low-Carb Fast Food
- Skip the bread, bun, or wrap: Ask for burgers or sandwiches as lettuce wraps or “naked” style to drastically reduce carbs.
- Avoid fries and sugary sides: Replace high-carb sides with salads, steamed veggies, or extra protein.
- Select lean proteins: Opt for grilled chicken, turkey, steak, or eggs over breaded or fried items.
- Dressings and sauces: Ask for dressings on the side and choose oil and vinegar or mustard over creamy and sweetened options.
- Limit rice, beans, and starchy vegetables: Customize bowls and salads by leaving out high-carb staples.
- Be mindful of beverages: Stick with water, black coffee, or unsweetened tea; skip soda and juice.
Frequently Asked Questions (FAQs)
Q: Can I eat low-carb at most fast food restaurants?
A: Yes, with some creativity and special requests, you can order low-carb at almost any fast food place. Focus on meals with lots of protein and vegetables while avoiding bread, rice, fries, and sweetened sauces.
Q: What are hidden sources of carbs in fast food?
A: Dressings, sauces, marinades, breaded meats, and some soups or chowders often contain sugar or starches that raise the carb count. Always check nutrition info or ask the staff about ingredients.
Q: Are fast food salads always low-carb?
A: Not necessarily. Always skip croutons and high-carb dressings, and watch for beans, corn, or sweet toppings like dried fruits or candied nuts. Stick to greens, fresh veggies, and grilled proteins.
Q: Is it possible to stay in ketosis while eating fast food?
A: Yes, but it requires careful ordering. Choose meals that are high in fat and protein but extremely low in carbs (less than 20 grams per meal) and avoid sauces or condiments with added sugar or flour.
Q: What are the best beverages for low-carb fast food meals?
A: Water, plain sparkling water, black coffee, or unsweetened iced tea are ideal low-carb beverages. Avoid sodas, sweetened teas, smoothies, and milkshakes, all of which contain significant sugar.
Final Thoughts
Adopting a low-carb approach doesn’t mean sacrificing flavor, satisfaction, or convenience when dining at fast food restaurants. By making smart menu choices, asking for modifications, and staying conscious of hidden carbs, anyone can eat quickly and nutritiously on the go. For long-term health, always balance your choices and don’t hesitate to enjoy an occasional indulgence within your dietary goals.
References
- https://www.prevention.com/food-nutrition/healthy-eating/g26416874/best-low-carb-fast-food/
- https://www.healthline.com/nutrition/14-low-carb-fast-foods
- https://www.medicalnewstoday.com/articles/keto-fast-foods
- https://www.prevention.com/food-nutrition/healthy-eating/g19601242/healthy-fast-food-options/
- https://www.youtube.com/watch?v=1HoAiTaXzkE
- https://www.prevention.com/food-nutrition/healthy-eating/a65664887/ultra-processed-foods-weight-loss-gut-health-study/
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