Best Keto Orders at Every Major Chain
Eating keto at chain restaurants is completely doable — you just need to know the hidden carbs, the best swaps, and the one or two menu items worth ordering at each place. We have done the research so you do not have to read a nutrition PDF in a drive-through.
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🌯
Chipotle
The easiest keto fast-casual meal in America
Best Keto Order
🥇 What to order
Salad bowl: double chicken or steak, fajita veggies, guacamole, sour cream, cheese, salsa. No rice, no beans, no tortilla.
⚡ 6–10g net carbs
⚠️ What to avoid
Rice (+40g), beans (+23g), tortilla (+65g), corn salsa (+9g)
Pro Tip
Ask for a 'lifestyle bowl' — staff know exactly what it means. Double protein for about $2 extra is worth it.
Keto Menu Items & Carb Counts
#2
🐔
Chick-fil-A
Grilled options make this a reliable keto drive-through
Best Keto Order
🥇 What to order
Grilled chicken sandwich (no bun), grilled nuggets, side salad with avocado lime ranch. Skip all breaded items.
⚡ 2–8g net carbs
⚠️ What to avoid
Original sandwich bun (+41g), waffle fries (+57g), mac & cheese (+30g), frosted lemonade (+73g)
Pro Tip
The Grilled Chicken Club without the bun is one of the best fast food keto meals — bacon, cheese, tomato, lettuce, grilled chicken.
Keto Menu Items & Carb Counts
#3
🍔
Five Guys
The lettuce wrap burger is legitimately great
Best Keto Order
🥇 What to order
Little Bacon Cheeseburger in a lettuce wrap with mayo, mustard, grilled mushrooms, grilled onions, and jalapeños.
⚡ 5–9g net carbs
⚠️ What to avoid
Regular bun (+39g), fries (+57g), milkshakes (+97g), ketchup adds up
Pro Tip
Five Guys wraps any burger in lettuce at no charge. Fresh never-frozen beef and genuine quality make this the best keto burger chain in America.
Keto Menu Items & Carb Counts
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#4
🍗
Buffalo Wild Wings
Traditional wings are naturally keto — just pick the right sauce
Best Keto Order
🥇 What to order
Traditional (not boneless) wings with Buffalo, Parmesan Garlic, or Lemon Pepper sauce. Side salad or celery sticks.
⚡ 0–4g per 6 wings net carbs
⚠️ What to avoid
Boneless wings (+15g per 6), loaded fries (+80g), sweet BBQ and mango habanero sauces
Pro Tip
Always order TRADITIONAL wings — not boneless. Boneless wings are basically breaded chicken nuggets. Traditional wings are just meat, zero carb coating.
Keto Menu Items & Carb Counts
#5
🍝
Olive Garden
Surprisingly solid keto options if you skip the breadsticks
Best Keto Order
🥇 What to order
Herb-grilled salmon, chicken piccata (no pasta), steak with broccoli, house salad (no croutons, dressing on the side).
⚡ 5–15g net carbs
⚠️ What to avoid
Breadsticks (+24g each), pasta dishes (+70g+), minestrone soup (+14g), tiramisu (+44g)
Pro Tip
Ask to substitute pasta with extra steamed broccoli — they always accommodate. The unlimited salad works well if you skip croutons and get dressing on the side.
Keto Menu Items & Carb Counts
#6
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McDonald's
Limited but workable options for keto on the road
Best Keto Order
🥇 What to order
Double cheeseburger or Quarter Pounder without the bun (ask for a container). Egg McMuffin without the English muffin for breakfast.
⚡ 3–7g net carbs
⚠️ What to avoid
Buns (+28–40g), fries (+44g), McFlurries (+65g+), orange juice (+25g), hash browns (+17g)
Pro Tip
McDonald's will serve any burger bunless in a clamshell container if you ask. The Double Cheeseburger without bun is under $2 and only 3g net carbs — best value keto fast food in America.
Keto Menu Items & Carb Counts
#7
🥗
Panera Bread
The salad menu is one of the best in fast-casual for keto
Best Keto Order
🥇 What to order
Green Goddess Cobb Salad with chicken, Caesar salad, or chicken avocado melt without the bread.
⚡ 6–14g net carbs
⚠️ What to avoid
Breads and bagels (+45–65g), mac & cheese (+58g), noodle soups (+30g+), lemonade (+39g)
Pro Tip
Panera posts full nutrition info online and in-store. Their salads are large and fresh. The Power Chicken Hummus Bowl without pita is one of the better fast-casual keto meals.
Keto Menu Items & Carb Counts
Can't find a chain near you?
Browse 404 dedicated keto restaurants, bakeries & cafés across all 50 states.
#8
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Starbucks
The Keto Pink Drink went viral — their food menu has real options too
Best Keto Order
🥇 What to order
Iced coffee or cold brew with heavy cream, no syrup. Egg white bites or the bacon and gruyere egg bites.
⚡ 1–10g net carbs
⚠️ What to avoid
Frappuccinos (+60–80g), flavored syrups (+5g per pump), bottled juices (+30g+), most baked goods (+30–60g)
Pro Tip
Order any drink unsweetened and sub heavy cream for milk. Sugar-free syrups (vanilla, cinnamon dolce, hazelnut) are available. 2 pumps of sugar-free syrup = 0g net carbs.
Keto Menu Items & Carb Counts
#9
🦞
Red Lobster
Seafood is naturally keto — Red Lobster is easier than you think
Best Keto Order
🥇 What to order
Garlic-grilled shrimp, wood-grilled lobster tail, snow crab legs, cedar-planked salmon. Steamed broccoli as a side.
⚡ 2–8g net carbs
⚠️ What to avoid
Cheddar Bay Biscuits (+14g each), lobster bisque (+11g), Admiral's Feast (+70g), coconut shrimp (+33g)
Pro Tip
The Cheddar Bay Biscuits are the trap — served automatically, most people eat 3-4 without thinking (40–55g carbs before the entree). Ask your server not to bring them.
Keto Menu Items & Carb Counts
#10
🥪
Subway
The salad bowl option makes Subway genuinely keto-friendly
Best Keto Order
🥇 What to order
Any sandwich as a salad bowl with double protein — turkey, rotisserie chicken, or tuna with avocado, cheese, all veggies, oil and vinegar.
⚡ 5–12g net carbs
⚠️ What to avoid
Bread (+35–45g per 6-inch), cookies (+28g), chips (+19g), sweet onion teriyaki sauce (+10g)
Pro Tip
Subway's Chopped Salad is underrated — they chop all the ingredients together. Ask for extra protein (usually free or $1) to make it filling. Stick to mustard, oil, vinegar, or mayo.
Keto Menu Items & Carb Counts
Looking for Dedicated Keto Restaurants?
Chain restaurants are great in a pinch — but nothing beats a restaurant where keto is the whole point. Browse 404 dedicated keto, sugar-free, and low-carb spots across all 50 states.
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