It doesn’t seem like fast food and low-carb eating go together very well. You probably think of buns, fries, biscuits, sugary sauces, and breakfast sandwiches with a lot of carbs when you think of fast food. But here’s the good news: you can eat low-carb on the go these days. Fast food places all over the US now have surprisingly good low-carb, high-protein options. This is great news for people who are following the keto diet, cutting carbs to lose weight, tracking macros for fitness, or just want to make healthier choices.
This guide has the best low carb fast food options you can order anytime, from grab-and-go breakfast ideas to bunless burgers, keto bowls, and even Popeyes-approved picks. You can eat tasty meals without going over your carb budget if you make the right choices and use a few customization tricks.
What Makes Fast Food “Low Carb”?
Before you start eating chain-specific meals, it’s a good idea to know what a low-carb option is. Most people who eat low-carb stick to about 20 to 50 grams of carbs a day, but definitions can vary depending on the diet plan. So, the best fast food meal is:
- High in protein (to keep you full)
- Low in net carbs (typically under 10–15g per meal)
- Free of bread, wraps, biscuits, fries, rice, or sugary sauces
- Customizable to fit your carb tolerance
Fast food has a lot of carb traps, like crispy coatings, glazes, ketchup, bread crumbs, sweet teas, and even some seasoning mixes. But being able to change an order makes a huge difference. You can easily make many meals low-carb by taking off the buns, skipping the breading, choosing grilled proteins, and choosing veggie sides.
How to Order Low Carb at Any Major Fast Food Chain
Even if a restaurant doesn’t advertise low-carb options, you can make almost any fast food menu low-carb by following these simple rules:
- Get burgers and sandwiches without buns
- Ask for lettuce wraps instead of bread
- Pick grilled chicken instead of fried chicken.
- Skip high-carb sauces (BBQ, honey mustard, sweet chili, teriyaki)
- Add cheese, avocado, extra protein, or vegetables.
- Instead of fries, have salads, green sides, or nothing at all.
- Pick drinks with no sugar, like water, unsweetened iced tea, or sparkling water.
These easy steps will help you make a filling meal with a lot of protein and very few carbs.
Best Low Carb Fast Food Breakfast Options
If you know what to look for, breakfast can be surprisingly low in carbs. Taking off the bread or muffin makes most breakfast sandwiches and wraps keto-friendly.
McDonald’s
McDonald’s is still one of the best places to get low-carb breakfast food.
- Egg McMuffin (no muffin): Without the muffin, the classic combination of egg, cheese, and Canadian-style ham becomes a breakfast that is high in protein and low in carbs.
- Sausage & Egg Patty: Order sausage with a folded egg or a round egg, but not a biscuit, muffin, or hash brown.
These choices make breakfast easy, filling, and low in carbs.
Chick-fil-A
People on the keto diet love Chick-fil-A because its menu is naturally high in protein.
- Egg White Grill (no bun): A lean, low-carb breakfast of grilled chicken, egg whites, and cheese.
- Chicken Filet for Breakfast: You can get a plain grilled chicken filet and add cheese or eggs to it to make a protein plate without a bun.
They also have fruit cups and unsweetened tea as clean extras.
Starbucks
Starbucks is known for its pastries and sweet drinks, but it also has a few low-carb options.
- Egg bites: A great choice for when you’re on the go that is full of protein and flavor but low in carbs.
- Low-carb drinks: If you want a low-carb drink, choose cold brew or Americano with a splash of cream. Stay away from syrups.
When you need something quick and filling for breakfast, Starbucks is a great place to get low carb fast food.
Best High-Protein, Low Carb Fast Food Options for Lunch & Dinner
The best fast food choices for lunch and dinner that are high in protein and low in carbs
Chipotle
Chipotle is one of the fast food chains that is best for people who want to eat low-carb.
- Keto Salad Bowl: has lettuce, protein, cheese, salsa, and guacamole in it.
- Build-Your-Own Bowl: Pick double chicken or steak, fajita veggies, cheese, salsa, and guacamole. No beans, no rice.
Chipotle is a great place to get high-protein, low carb fast food meals because you can make your own.
Popeyes
Popeyes is known for its crispy chicken and buttery biscuits, but if you order the right way, you can get great low-carb meals there.
- Blackened Chicken Tenders: These are one of the best low-carb fast food choices you can find. No breading, a lot of protein, strong Cajun spices, and almost no carbs.
- Green Beans: A surprisingly low-carb side dish compared to most fast-food places.
- Low-Carb Meal Idea: Blackened tenders, green beans, and unsweet iced tea are a low-carb meal idea.
If you want to see everything Popeyes has to offer, like sides, combos, and special items, the full Popeyes menu is a good place to start. It’s a useful way to look at your choices and see what you can easily change to fit a low-carb diet.
Wendy’s
Wendy’s has a few easy ways to change your order to make it low-carb.
- Grilled Chicken Sandwich (no bun)
- Parmesan Caesar Chicken Salad (skip croutons)
- Avocado Chicken Salad with low-carb dressing
It’s easy to make meals with a lot of protein and few carbs with their fresh ingredients.
In-N-Out
A classic choice for people on the keto diet on the West Coast.
- Protein-Style Burger is any burger that is wrapped in lettuce instead of a bun.
- Double-Double Protein Style: A high-protein dish with cheese, patties, and very few carbs that everyone loves.
It’s easy to order and fits into a keto diet.
Subway
You can skip the bread altogether at Subway.
- No-Bread Bowls: You can have grilled chicken, turkey, steak, or rotisserie chicken with veggies on top and oil and vinegar dressing.
- Low-Carb Veggie Layers: Spinach, lettuce, peppers, cucumber, olives, and pickles are all low-carb veggie layers.
To keep it low-carb, don’t use sweet dressings.
Best Fast Food Low Carb High Protein Choices for a Drive-Thru Stop
Need something quick? It’s easy and quick to order these things:
- “Extra lettuce on a double cheeseburger without the bun.”
- “Chicken sandwich on the grill without the bun.”
- “Chicken tenders that aren’t breaded.”
- “Salad bowl with grilled chicken and no croutons.”
- “Water or iced tea without sugar.”
These options are great for busy days, long car rides, or late-night cravings.
Hidden Carbs to Watch Out For
Watch out for these hidden carbs, even if you eat a lot of them:
- BBQ sauce, honey mustard, sweet chili sauce
- Breaded chicken (even if you remove the breading, the coating absorbs oil)
- Seasoned rice and beans
- Milkshakes and blended drinks
- Granola and sweetened yogurt
- “Healthy” vinaigrettes loaded with sugar
Always check sauces and dressings twice.
Are you on a cheat day??? If yes!
This detailed step-by-step guide on how to make the famous Popeyes Cajun Gravy is sure to please anyone who loves Popeyes and wants to recreate their favorite flavors at home. Gravy isn’t typically low-carb, but it’s a classic Southern flavor that many people love. You can save this recipe for your cheat days or to try out new recipes.
Best Low-Carb Fast Food for Different Dietary Goals
Keto Diet
You can find burgers without buns, grilled chicken, salads, lettuce wraps, and bowls with cheese, avocado, and oil-based dressings.
Low-Sugar or Diabetic-Friendly Diet
Stay away from sweet drinks, flavored lattes, sauces, and breaded foods.
Weight Loss Diets
Choose grilled proteins with vegetables and keep the fats to a minimum.
High-Protein Fitness Diets
Take off the buns and starchy sides and double up on chicken, steak, or burger patties.
FAQs About Low Carb Fast Food
1. What is the best low carb fast food?
The best choices are Popeyes’ blackened chicken tenders, In-N-Out’s protein-style burgers, and Chipotle’s keto bowls..
2. What fast food has the lowest carbs and highest protein?
The keto bowl at Chipotle, the grilled chicken options at Wendy’s, and the blackened tenders at Popeyes all have great protein-to-carb ratios.
3. What can I order for a low carb fast food breakfast?
Breakfast sandwiches without bread, egg bites, grilled chicken with eggs, and simple egg-and-cheese mixes.
4. How do I find low carb fast food near me?
You can use Google Maps to find “low carb fast food near me” or look for chains like Chipotle, Wendy’s, Popeyes, and Chick-fil-A.
5. What should I order at Popeyes for a low-carb diet?
Blackened chicken tenders and green beans are a great low-carb meal.
6. Are fast food salads truly low carb?
Yes, if you skip the croutons and choose dressings with less sugar.
7. Can I stay keto while eating fast food?
Of course. Stick to meals without buns, grilled proteins, and sides made with vegetables.
8. What sauces are low carb?
Most of the time, ranch, mayo, hot sauce, buffalo sauce, and oil-and-vinegar are safe.
9. Which sides are lowest in carbs?
Green beans, steamed vegetables, side salads without croutons, or no sides at all.
Conclusion
You don’t have to stay away from fast food if you eat low carb. Fast food chains all over the US make it easier than ever to get a quick breakfast, eat lunch on the go, or find a low-carb dinner that still tastes good. You never have to feel limited because you can get bunless burgers, grilled chicken, keto bowls, lettuce wraps, and even tasty options from chains like Popeyes.
Stick to proteins, skip the bread, and stay away from sugary sauces. You can eat low carb anywhere. If you like to make restaurant-style food at home, don’t forget to try some tasty Cajun-style recipes like the Popeyes gravy recipe to give your cooking an extra boost. You can also check the low carb menu at culvers.