Low Carb Fast Food: Best Options That Won’t Ruin Your Diet In 2024

In today’s fast-paced world, finding food options that are quick, healthy, and nutritious can be a challenge. Many of us turn to fast food as a convenient solution for our weekday meals. If you are following a low-carbohydrate diet or trying to reduce your carb intake, navigating the fast food landscape can be uphill. Nowadays, more low-carb options won’t sabotage your low-carb diet efforts. 

In this article, we’ll delve into the world of low-carb fast food to guide you through some of the best choices. We’ll provide practical tips for finding low-carb options when dining out and explore seven delicious low-carb options you can enjoy while on the go. Additionally, we’ll highlight a few fast foods that you should try to steer clear of due to their high carb content or unhealthy ingredients. Let’s dive in! 

What Is Low-Carb Fast Food?

Low-carb fast food refers to menu items designed to have lower carbohydrate content than traditional offerings, making them suitable for individuals following low-carb diets, such as the keto diet, or those looking to lose weight. These options typically prioritize protein, healthy carbs and fats, and fiber-rich vegetables while minimizing high-carbohydrate ingredients like bread, pasta, and starchy sauces. 

Protein is usually the protagonist in a balanced low-carb meal, as it provides essential amino acids that contribute to reduced hunger levels,^[1] increased muscle mass^[2] and strength, and overall health. Lean protein sources, such as grilled chicken and fish, are commonly featured in low-carb options. These proteins keep you feeling fuller for longer and help manage blood sugar^[3] levels. 

Healthy fats also play a key role in low-carb dishes. Relatively high-fat foods, like avocado, olive oil, nuts, and seeds, are often incorporated into low-carb options because they provide a robust source of energy,^[4] promote fullness, and contribute to nutrient absorption.^[5] Plus, they add flavor, texture, and variety to low-carb dishes. 

To substitute carb-heavy ingredients, like bread, white rice, or tortillas, low-carb fast food alternatives often feature lettuce wraps, quinoa or brown rice, or salads as bases. Non-starchy veggies, such as fajita vegetables, lettuce, spinach, broccoli, and zucchini, are frequently included to add extra fiber, volume, and essential nutrients to low-carb fast food meals. 

The 6 Best Low-Carb Fast Food Options For Your Health

Grilled Chicken Club Salad

A grilled chicken club salad is a fantastic low-carb fast food lunch option that combines the flavors of a classic club sandwich with the freshness of a salad bowl. This filling salad typically includes a base of crisp lettuce, grilled chicken breast slices, crispy bacon bits, tomatoes, sliced avocado, and shredded cheese. 

Taco Bowl

Ordering a taco bowl is an excellent high-protein fast food option. Opt for your protein of choice and add-ins, such as lettuce, black beans, guacamole, pico de gallo, and sour cream. To make it even healthier, omit or minimize high-carb toppings, like tortilla strips, seasoned rice, or buttermilk ranch salad dressing.

Avocado Chicken Salad

Several fast food chains offer delicious low-carb meal options featuring healthy proteins and fats, such as avocado chicken salads. This salad usually combines grilled chicken breast, fresh lettuce, diced tomatoes, shredded cheese, and a creamy avocado dressing. Be sure to order the dressing on the side if you’re looking to control net carb intake. 

Grilled Chicken Nuggets

Many fast food restaurants are now offering grilled chicken nuggets as an alternative to its fried chicken nuggets. These protein-packed bites make for a great low-carb choice when paired with a side of vegetables or salad. 

Egg Bites  

If you are not in the mood for a low-carb cereal for breakfast, your favorite coffee shop may offer protein-packed, low-carb fast food breakfasts, such as egg bites. These delicious eggy cups are made with eggs, cheese, and a variety of feelings, like bacon, spinach, or roasted peppers. Low on carbs and high in protein, egg bites can be a convenient and satisfying choice for people following a low-carb diet. 

Lettuce-Wrapped Cheeseburger

Ask your favorite fast food restaurant to wrap your cheeseburger in lettuce instead of a bun. This simple swap significantly reduces the carb content while still allowing you to enjoy the taste and texture of a classic burger. 

Tips For Finding Low-Carb Fast Food Options

Although most fast food menu options are loaded with carbs, sodium, and saturated fat, with a bit of planning and awareness, it is possible to find a low-carb option. Here are some practical tips to help you navigate fast food menus and make healthier choices:

1. Research before you go: Take some time to research the restaurant’s menu options before heading out to eat. Most fast food restaurants and prepared meal services provide nutritional information on their websites, which can help you identify low-carb options in advance. 
2. Focus on protein: Protein is one of the most important components of any low-carb diet. Look for menu items centered around lean protein, such as grilled chicken, fish, shrimp, or lean pork.  A good example of a high-protein choice is a burrito bowl.
3. Ditch the bread: One simple way to reduce carb intake is to forgo the bun or tortilla. If available, ask for your burger, sandwich, or tacos to be wrapped in lettuce. Alternatively, order corn tortillas instead of flour to lighten the overall carb load of your meal. 
4. Opt for salads and bowls: Using leafy greens, quinoa, cauliflower, or brown rice as the base can instantly turn a carb-heavy meal into a lighter one. Salads and bowls are often customizable, allowing you to choose lower-carb ingredients and dressings. Fajita vegetables are another way to go.
5. Be mindful of sauces and dressings: Many dressings contain hidden carbs and sugar. Be cautious when selecting sauces, condiments, or toppings; if possible, request them on the side to control the amount you consume. Opt for healthier alternatives, such as Dijon mustard, hot sauce, vinegar, or olive oil, when available. 

Fast Foods To Avoid 

While more and more restaurant chains are now catering to the health-conscious public, many menu items are still loaded with unhealthy ingredients and carbs. Here are some fast food items to avoid or consume in moderation:

• Breaded and fried items.
• Sugary sauces and processed salad dressings, like ranch, Caesar, creamy balsamic, etc.
• Crispy taco shells and tortillas.
• Sugary beverages.
• Milk-based desserts, such as milkshakes or ice cream sundaes.
• Pastries and processed sweets.
• Hot dogs. 

Final Thoughts

Following a low-carb diet doesn’t mean giving up your favorite fast food restaurants altogether. With the increasing demand for healthier options, many fast food chains and meal delivery services offer low-carb alternatives that can support your dietary goals. By researching beforehand, making mindful choices, and focusing on protein and vegetables, you can enjoy a satisfying meal while staying on track with your health goals. 

Remember to be cautious of hidden sugars and high-carb ingredients, and choose the most natural options whenever you can. Your health and wellness journey can still include the occasional fast food treat with these low-carb alternatives. And if you have questions about fast food and your nutrition needs, consider talking with your registered dietitian. 

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