Fast food has long been considered a diet trap for those trying to lose weight. However, many fast food restaurants now offer low carb options! Some are listed right on the menu, while others can be easily created with substitutions, or a little bit of “secret menu” knowledge. Here, we will list some of our favorite low carb/keto-friendly fast food items, complete with net carb counts. Keep in mind, net carbs are calculated by subtracting fiber and sugar alcohols from the total carb count.


In-N-Out Burger, Protein Style – 8g net carbs
If you are on the West Coast, you may be one of the millions of people who love In ‘N’ Out. Thankfully, this much-loved chain has some “secret menu” items for their low carb and keto customers. Order your burger “protein style” for a thick and study lettuce wrap instead of the typical bun. This carb-cutting option can be applied to any burger, no matter how many patties and slices of cheese you order, and can even be applied to the famous Double-Double. Protein style burgers will come in at 8g net carbs (11g total carbs, 3g fiber). You can even order your protein burger “animal style” – many people’s favorite way to order their In ‘N’ Out burger. As a final note, the Protein Style burger is even lower carb (and easier to eat without creating a mess) if you ask them to hold the tomatoes.


Chipotle Bowl or Salad (no rice) – Net Carbs Vary
Although Chipotle is known for burritos, many choose their delicious bowls instead. By ordering a bowl, you eliminate the carb-heavy tortilla, and you will also have the option to remove the starchy rice and beans to keep your carb count down to low, keto-friendly levels. You may choose any meats, cheeses, salsas, vegetables (no corn!) – plus sour cream if you like – and add lots of lettuce for belly-filling fiber. For vegetarians, Chipotle also has sofritas, which are fajita-seasoned tofu slices. These can be a good low-fat protein source for those who are not sensitive to soy and want to avoid meat or excess saturated fat.


Chick-Fil-A Cobb Salad (Grilled) – 10 net carbs
One of the strengths of this salad is its calorie count. At only 310 calories total (14g total carbs, 4g fiber), this salad fits into a calorie-conscious diet as well as a low-carb, keto, or Atkins diet. Because lower calories means more weight loss, when eaten as a full meal this lower-calorie salad can contribute to even more rapid results than one would see counting carbohydrates alone. In addition, the Chick-Fil-A Cobb Salad contains a massive 37g protein, meaning it will help fill you up fast and leave you less hungry later in the day. Plus, a cobb salad is extremely flavorful and satisfying as far as salads go. With lots of meat and cheese, this is a light meal that doesn’t feel like one.


Subway Salad – Net Carbs Vary
Subway will let you turn any sandwich into a salad! That cuts tons of carbs by removing the bread, so you can still get your Subway fix while sticking to your low carb, Atkins, or keto diet. The majority of non-bread items at Subway are already low carb: meats, cheeses, vegetables, and sauces. Our advice is to add lots of meat and vegetables, to keep both your protein and fiber high. This will make for the most satisfying and filling salad, that can help you not to snack as much throughout the day. Plus, vegetables can be added for free! (If you are a fan of black olives, these are a low-carb way to add lots of healthy, satisfying fats to your salad.) We recommend skipping sweet sauces such as the Sweet Vidalia Onion sauce, to keep your sugar intake low.


KFC Kentucky Grilled Chicken (any style) – 0g net carbs
KFC offers their classic chicken in a grilled style, which many enjoy for the delicious seasonings and juicy preparation. Not to mention, it contains no carbs and is perfect for a low carb or keto lifestyle! Choose from breasts, drums, thighs, or wings – all have 0g carbs total. A chicken breast contains 38g protein, which is excellent for muscle healthy and keeping you full. Add a side of green beans to add some fiber-filled vegetables to your meal (only 2g net carbs, and adds 2g fiber) and make it a complete, satisfying lunch or dinner.

Carl’s Jr. Low Carb Thickburger – 8g net carbs
With 9g total carbs and 1g fiber, this helps satisfy a classic fast food craving for a quick and delicious burger, without the carbs. How? They simply give you the burger in a lettuce wrap, instead of a bun! And you can make it even lower carb if you want: Because there are also 5g of sugar, which likely come from the ketchup and tomatoes, you can skip those for added carb savings, and an extra keto friendly meal.


Wendy’s Southwest Avocado Chicken Salad – 11g net carbs
At 18g of carbs total, 7g are from fiber. That means this item has the benefit of being very high in both fiber (plus many grams of good fats), meaning it will fill you up much better than some of the other items on our list. As always, you can keep the calorie and “bad fat” counts down by using less dressing, or using your own lite dressing instead of the dressing provided. In addition, this salad packs a whopping 42g of protein, which is also excellent for both satiation and muscle recovery, so if you are looking for a quick bite after a workout, this delicious salad is an excellent choice.


Burger King Grilled Chicken Club Salad – 11g net carbs
Fast food salads aren’t everybody’s thing – but if you’re willing to give it a try, the BK Grilled Chicken Club Salad definitely passes the “tasty” test. With 18g total carbs (7g are fiber), this item is great for helping you get enough fiber throughout your day. Fiber is important for digestive health, both short-term and long-term. Many people on low carb, keto, or Atkin’s diets will experience constipation due to the large amounts of meat and dairy many people eat while on these diets – but getting lots of fiber (like you would from this salad!) can help you expel all the “junk” from your intestines, allowing that troublesome bloating to go down and discomfort to disappear.


Jimmy John’s Unwich – Net carbs vary
Jimmy John’s will allow you to order your sandwich as an “Unwich,” in other words a sandwich without the bread. Instead, they provide a thick, sturdy lettuce wrap that works very well for holding ingredients inside, so you can still get the flavors of your favorite sandwich without all the starches and carbs.


Keep in mind, these are not the only reduced-carb options available at fast food restaurants. In fact, many items can be made low carb with a few simple substitutions, which workers are usually happy to accommodate.

Tell us in the comments: What’s your favorite low-carb dish to order? Have you lost weight on keto, Atkins, or low-carb diets? Let us know – we love to discuss!