It is possible to eat keto at Burger King, you just have to plan ahead a bit. Follow these tips, and you will have better luck.
Fast food is so convenient sometimes. You'll be driving around, way too busy to go home and cook. A drive-through will give you food in just a few minutes.
If you ever thought that eating keto at Burger King wasn't going to happen, then I am here to help. There are plenty of things you can eat at Burger King when you are on a low-carb diet!
Don't just write off Burger King as off-limits when you are on keto. Instead, follow this guide and order things that will keep you within your macros. There are some delicious ways to eat keto at Burger King.
The Burger King website has a printable nutrition guide, but it is a bit difficult to read. So that's why I created this guide for keto diet options at Burger King.
There are basically three types of things you can order there - low-carb drinks, keto lunch options, or low-carb breakfast choices. Even though your choices are limited, there are still options that will fit your allowed carb count.
Let's look at all three categories a little closer.
If you're a coffee drinker, there are basically two keto coffee options at Burger King with net carbs shown:
- Regular Hot Coffee (0g)
- Iced Coffee (0g)
If you ask for milk or heavy cream for your coffee, you'll have to count those carbs.
Other than coffee, you can also order these keto-friendly drinks at Burger King:
- Sugar-Free Diet Cola
- Unsweetened Iced Tea
Keto breakfast foods
These are some breakfast choices with low net carbs:
- Bacon Breakfast Sourdough King: no bread (3g)
- Egg and Cheese Croissan'wich: no bread (1g)
- Sausage Egg And Cheese: no bread (2g)
- Ham Egg and Cheese: no bread (3g)
Keto lunch options
There are also plenty of lunch choices with low net carbs:
- Double Whopper: no bread (7g)
- Grilled Chicken Sandwich: no bread (2g)
- Double Cheeseburger: no bread (0g)
- Bacon King Jr: no bread (3g)
- Veggie Burger (Impossible Whopper): no bread (9g)
Keto sauces and dressings
These are the best low-carb sauce options you will find:
- Ranch Dressing: (1g)
- Buffalo Dipping Sauce: (2g)
- Ken's Golden Italian Dressing: (4g)
How to order
It can be as simple as, "Don't order any bread, sugary sauces, or desserts at Burger King," but there are ways to still order plenty of things at Burger King on a low-carb diet.
Following these Burger King keto tips will help you find the most keto-friendly options at Burger King without any stress or effort.
Here are some really simple rules to follow to stay on track:
1. Avoid the nuggets
My first Burger King keto tip is to pass on the nuggets.
Chicken nuggets are breaded and then fried. There are an astounding 20 grams net carbs in the 10-piece chicken nuggets.
Most fast-food restaurants bread their nuggets, so it is best to just avoid them or make your own keto chicken nuggets at home.
2. Decline anything breaded and fried
Fries and onion rings are not keto-friendly. This includes chicken fries and fried chicken (if you see it offered on an original chicken sandwich).
Grilled chicken or burgers are going to be your best keto options when you are eating fast food.
Hashbrowns are not breaded, but they are made from potatoes, which have too high of a carb count to be keto-friendly.
3. Order sugar-free drinks
Watch out for carbs in the drinks, too, including hot beverages.
When you order your drink, remember to tell them not to add any sweetener to your tea or coffee. (Some employees might add sugar to it without thinking.)
It's a lot safer to add the sugar substitute yourself. That way, you can control how sweet it is and whether it is real sugar or low-carb sweetener.
Milk and cream are usually sugar-free, so those are safe to add to your drinks.
4. Customize the salad
You might think that a salad is a safe choice on the keto diet, but not this one. A Burger King salad (like the grilled chicken club salad) has 30 grams net carbs. Most of these carbs are probably from croutons, tomatoes, and dressing.
Ask for it without croutons, and make sure you get the grilled chicken, not breaded or fried.
Shredded cheddar cheese is keto-friendly, so you could even ask for double the cheese on your salad.
Here are a few answers to the most frequently asked questions about ordering Burger King keto food! If you don't see your question in this list, please leave it in the comments.
No, the chicken fries from Burger King are not keto-friendly. They are breaded, which increases their net carbs too much to fit on a ketogenic diet. In fact, in one serving of chicken fries, there are 17g fat, 20g carbs, >1g sugar, and 290 calories.
In a medium-sized Burger King Whopper meal - served with the bun and fries and all - there are 52.8g total carbs, 49.6g net carbs, 48.4g fat, 35.4g protein, and 790 calories.
This is why it is so important to be careful with what you order from this fast-food chain.
If you are looking for a 0-carb item, then you might want to order a hamburger patty wrapped in a piece of lettuce. Those two things together have 0 grams net carbs.
Since a Diet Coke technically has no carbs or sugar, it is considered keto-friendly. However, I still don't recommend drinking it. The safety of the sweeteners in Diet Coke is under constant questioning by scientists and nutritionists.
If reading all about Burger King has you craving burgers and fries, here are some low-carb recipes you can make at home. All of them will effectively replace anything you can order at Burger King.
- Jicama Fries are so crispy that they taste just like fast food fries.
- Bacon Egg Muffins are a portable breakfast that fills you up and has bold spices that start your day outright.
- Air Fryer Hamburgers have 0 grams net carbs and the same flavor as a Whopper Jr.
- Keto Salted Caramel Mocha only has 2g net carbs in each glass and tastes like a decadent treat.
- Low-Carb Pancake Mix Donuts are super-easy to make and even taste better than any donut you can buy from a drive-through.
Did you know you can also order keto at Panera Bread too?
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I feel that eating establishments have to make an effort. To earn my Keto dollars. Let them starts by having Keto friendly flat breads available upon request. They are inexpensive to produce, easy to store/freeze and customer friendly.
That would be nice but I don't know if there's a big enough customer base for it.