The Best Low-Carb Fast Food Options Recommended by Nutrition Experts
Swap buns for greens and sauce on the side to enjoy guilt-free meals without compromise.
10 Best Low-Carb Fast Food Options According to Nutrition Experts
Maintaining a low-carb diet can be a challenge, especially when your lifestyle includes eating out or grabbing food on the run. Fast food is often synonymous with high-carb meals, featuring bread, tortillas, and sugary sauces. However, with a little creativity and knowledge, you can enjoy delicious, satisfying meals that fit your nutritional goals. Below are ten dietitian-approved low-carb fast food options, each containing no more than 20 grams of carbohydrates per serving. Learn how to order, what to watch out for, and how to make the healthiest choices at popular chains.
What to Know Before You Order Fast Food on a Low-Carb Diet
- Think Outside the Bun: Most carbs come from buns, bread, wraps, and tortillas. Swap these for lettuce wraps, bowls, or simply go bunless.
- Focus on protein & vegetables: Choose meals based on grilled meats, eggs, cheese, and non-starchy veggies.
- Watch the sauces and sides: Many sauces and sides have hidden sugars and starches. Ask for them on the side or skip altogether.
- Customize your order: Don’t hesitate to ask for modifications—most chains can accommodate!
Top Low-Carb Fast Food Menu Items
1. Jimmy John’s Turkey Tom Unwich
A sandwich without bread may sound strange, but Jimmy John’s
- Lettuce wrap instead of bread
- 4 grams of carbs (vs. 57g in a French bread version)
- Lean turkey, fresh veggies
- For lower calories and fat, hold the mayo, add mustard
Nutrition: 230 calories, 18g fat (3g saturated), 14g protein, 4g carbs (1g fiber, 2g sugar), 680mg sodium
2. Starbucks Sous Vide Egg White & Pepper Bites
For breakfast on the go, Starbucks offers velvety egg bites packed with peppers and cheese.
- High-protein, high-calcium option
- 13 grams of carbs per serving
- Low sugar, filling, portable
Nutrition: 170 calories, 7g fat (5g saturated), 13g protein, 13g carbs (1g fiber, 2g sugar), 500mg sodium
3. Chipotle Salad or Bowl
Chipotle is a favorite for custom bowls. Skip the rice and beans for a low-carb burrito bowl.
- Base of greens or fajita veggies
- Protein choices: chicken, steak, barbacoa, carnitas
- Add guacamole, fresh salsa, cheese for healthy fats
- Just 13 grams of carbs (with beef, lettuce, veggies, salsa, guac)
4. Wendy’s Bunless Burgers & Salads
Wendy’s 100% pure beef burgers and salads are easily modified for low-carb diets.
- Order burgers “bunless” or “lettuce wrapped”
- Great choices: Dave’s Single, Double, Triple, Baconator
- Parmesan Caesar Salad (net carbs 2g)
- Spicy Chicken Nuggets, 4 pcs (net carbs 8g)
Pro tip: Request nutrition sheets at Wendy’s or use online calculators to verify carb counts.
5. Chick-fil-A Grilled Chicken No Bun
Chick-fil-A’s grilled chicken sandwiches are bursting with flavor, especially when you skip the bun.
- Grilled Breast, lettuce, tomato
- Ask for sauces on the side (buffalo sauce = 0g net carbs)
- Low-carb beverage tip: Unsweetened iced tea or diet lemonade (check for artificial sweeteners)
6. Subway Salad Bowls
Subway offers customizable salads with a variety of proteins and veggies. Skip the bread for lower carb tallies.
- Protein choices: turkey, roast beef, chicken, tuna
- Load up on fresh veggies
- Dress with oil and vinegar instead of sugary salad dressings
- Typical salad carb ranges:
- Turkey breast & provolone: 8g carbs
- Club Supreme: 9g carbs
- Chicken salad: 9g carbs
- California club: 13g carbs
7. Taco Bell Power Menu Bowl
At Taco Bell, avoid the tortilla—order the Power Menu Bowl, hold the rice and beans for a lower carb meal.
- Protein options: chicken or steak
- Lettuce, salsa, guacamole, cheese
- Customize with extra veggies, skip chips
- Net carbs can be <15g when customized properly
8. McDonald’s Breakfast Sandwich (No Muffin)
Popular breakfast items like the Egg McMuffin or Sausage McMuffin become low carb when you remove the bread.
- Eggs, cheese, ham or sausage without muffin
- Only ~3g carbs per sandwich (vs. 30g with muffin)
- Order two for a more filling meal (9–12g protein each)
9. Arby’s Bunless Meats
Arby’s offers roast beef, turkey, or brisket sandwiches. Simply go bunless for a low-carb option.
- Double roast beef, turkey, brisket
- Pair with side salad, skip fries and onion rings
- Most bunless sandwiches: ~3–7g net carbs depending on additions
10. KFC Grilled Chicken
While fried chicken at KFC is carb-heavy, the grilled option fits a low-carb lifestyle.
- Grilled chicken breast, thigh, or drumsticks
- Pair with green beans or house salad
- Average grilled piece: ~0–3g carbs
Tips to Customize Your Fast Food Orders for Low-Carb Success
- Skip bread, buns, tortillas: Go for bowls, salads, or lettuce wraps instead.
- Request sauces and dressings on the side: Check nutrition facts; opt for olive oil, mustard, fresh salsa, or vinegar.
- Maximize protein: Eggs, grilled meats, and cheese add flavor and satiety.
- Load up on non-starchy vegetables: Lettuce, spinach, peppers, tomatoes, cucumbers are all great.
- Order double protein when you need a more filling meal without extra carbs.
- Avoid crispy, breaded, or fried items: Stick to grilled or roasted meats.
- Swap sides: Request salads or veggies instead of fries, chips, or cookies.
Nutritional Comparison: Popular Low-Carb Fast Food Choices
| Restaurant | Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Jimmy John’s | Turkey Tom Unwich | 230 | 14 | 4 | 18 |
| Starbucks | Egg White & Pepper Bites | 170 | 13 | 13 | 7 |
| Chipotle | Burrito Bowl (custom) | ~400 | 30 | 13 | 18 |
| Wendy’s | Bunless Baconator | ~450 | 31 | 5 | 50 |
| Chick-fil-A | Grilled Chicken Sandwich (no bun) | 120 | 20 | 2 | 2.5 |
| Subway | Rotisserie Chicken Salad | 140 | 19 | 6 | 4 |
| Taco Bell | Power Menu Bowl (custom) | ~260 | 18 | 14 | 11 |
Frequently Asked Questions (FAQ)
Q: Can I really eat fast food on a low-carb or keto diet?
A: Yes! Many chains now offer bowls, salads, and lettuce wrap options. Customize with lean proteins, cheese, eggs, and veggies, and skip bread, tortillas, rice, and sugary sauces.
Q: What are common pitfalls when choosing low-carb fast food?
A: Watch out for hidden carbs in sauces, breading, and side items. Always check nutrition facts before ordering and avoid any breaded or battered meats.
Q: Are there vegetarian low-carb fast food options?
A: Certainly. Opt for salads and bowls with eggs, cheese, avocado, nuts, and non-starchy veggies. Be sure to ask for extra protein or healthy fats if needed.
Q: How do I make my meal more filling without adding carbs?
A: Add extra protein (double meat/eggs), cheese, avocado, or healthy fats like olive oil to increase satiation while keeping carb counts low.
Q: Is sodium a concern in low-carb fast food?
A: Fast food is often high in sodium. If you are sensitive or need to watch for health reasons, choose grilled items and ask for no added salt when possible. Pair with plenty of water and fresh veggies.
Smart Strategies for Enjoying Low-Carb Fast Food
- Plan ahead: check menus online before you go.
- Don’t be afraid to customize or ask for substitutions.
- Build your bowl: go heavy on greens and proteins, light on starchy toppings.
- Pair your meal with water, unsweetened tea, or black coffee.
- For breakfast, look for egg-based options, Greek yogurt parfaits (hold the granola), or sausage and bacon sides.
Conclusion: Healthy, Satisfying Choices on the Go
Dining out doesn’t have to derail your low-carb goals. By being proactive, making smart substitutions, and knowing which menu items to order, you can enjoy flavorful meals while keeping carbs in check. Use this guide as your resource for healthy fast food eating and feel confident when ordering at your favorite chains.
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://studyfinds.org/best-fast-food-keto-options/
- https://www.prevention.com/food-nutrition/healthy-eating/a20454541/healthier-fast-food-recipes/
- https://www.medicalnewstoday.com/articles/keto-fast-foods
- https://www.prevention.com/food-nutrition/healthy-eating/g30705839/high-protein-low-carb-meal-ideas/
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