The ketogenic diet, also known as “keto,” is a low-carb, high-fat eating plan that has gained popularity in recent years. The diet’s objective is to induce a condition of ketosis in which the body is using fat as fuel rather than carbohydrates. The keto diet can be difficult to adhere to when consuming fast food, despite the fact that it can be beneficial for weight loss and other health benefits.
It can be challenging to follow a low-carb diet like the ketogenic diet because fast food places are renowned for their high-carb, processed menu items. However, there are many fast food chains where keto-friendly choices can be found with some research and preparation.
This blog post’s goals are to give advice on where to find keto-friendly fast food choices as well as specific examples of keto-friendly meals at well-known fast food chains. These suggestions will help you maintain your keto diet while still enjoying fast cuisine.
Table of Contents
- 1. Grilled chicken nuggets or strips
- 2. Rotisserie chicken (without the skin)
- 3. Sashimi or sushi rolls with no rice
- 4. Bunless hot dogs or sausages with no ketchup or sauce
- 5. Low-Carb Lettuce Wrap Burger
- 6. Low-Carb Grilled Chicken Caesar Salad
- 7. Low-Carb Baked Salmon with Broccoli
- 8. Low-Carb Beef and Broccoli Stir-Fry
- 9. Low-Carb Cauliflower Fried Rice
- 10. Low-Carb Buffalo Chicken Lettuce Wraps
- 11. Low-Carb Cheeseburger Salad
- Conclusion
1. Grilled chicken nuggets or strips
Here is a recipe for grilled chicken strips or nuggets that are ideal as a fast meal choice for those following the keto diet:
Ingredients:
- 1 pound boneless, skinless chicken breasts
- 1/4 cup olive oil
- 2 tbsp apple cider vinegar
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
1. Set the griddle to a medium-high temperature.
2. Separate the chicken breasts into strips or bite-sized chunks.
3. Combine the olive oil, apple cider vinegar, garlic, oregano, thyme, salt, and pepper in a small dish.
4. Pour the marinade over the chicken parts and place them in a big bowl or sealable plastic bag. Toss to thoroughly coat the chicken pieces.
5. Place the poultry in the refrigerator and let it marinate for at least 15 minutes and up to 2 hours.
6. After the poultry has finished marinating, take it out of the bag or bowl and throw away any leftover marinade.
7. Grill the chicken pieces for 5 to 7 minutes on each side, or until the poultry is thoroughly cooked and the center is no longer pink.
8. Take the poultry off the grill and give it some time to rest before serving.
For a full keto-friendly meal, serve the grilled chicken nuggets or strips with a side of non-starchy vegetables like broccoli or asparagus. Enjoy!
2. Rotisserie chicken (without the skin)
If the skin which can be high in fat and calories is removed from rotisserie chicken, it can be a fantastic keto-friendly fast food choice. Here is a straightforward method for making skinless rotisserie chicken:
Ingredients:
- 1 whole rotisserie chicken, skin removed and discarded
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions:
1. Preheat your oven to 375°F.
2. Put the poultry on a baking sheet or in an oven-safe dish.
3. Combine the olive oil, oregano, garlic powder, salt, and pepper in a small dish.
4. Evenly coat the poultry with the seasoning mixture by brushing it on.
5. Bake the chicken for 15 to 20 minutes, or until the skin is crisp and the meat is thoroughly cooked.
6. Take the chicken out of the oven, give it a moment to settle, then slice and serve.
For a filling keto-friendly dinner, serve the rotisserie chicken with a side of non-starchy vegetables like roasted Brussels sprouts or sautéed zucchini.
3. Sashimi or sushi rolls with no rice
Sashimi or sushi rolls without rice can be a delicious and healthy keto-friendly fast food choice. How to prepare them at home is as follows:
Ingredients:
- Fresh sushi-grade fish (e.g. salmon, tuna, yellowtail)
- Nori sheets
- Cucumber, julienned
- Avocado, sliced
- Pickled ginger, for serving
- Wasabi, for serving
- Soy sauce or tamari, for serving
Instructions:
1. Place a sheet of nori on a sushi mat or cutting block.
2. Place the sliced avocado and julienned cucumber in the middle of the nori layer.
3. Top the veggies with fish sushi-grade strips.
4. Use the sushi mat, if necessary, to keep the roll compact as you closely roll the nori sheet.
5. Cut the sushi roll into segments, top with wasabi, pickled ginger, and soy sauce or tamari, and serve.
The sushi-grade seafood is simply cut into thin slices for sashimi and served with julienned cucumber, avocado, pickled ginger, wasabi, soy sauce, or tamari.
These keto-friendly sashimi or sushi rolls are a fantastic quick food choice because they are tasty and wholesome. To discover your preferred combo, try out various fish and vegetable options. Enjoy!
4. Bunless hot dogs or sausages with no ketchup or sauce
Hot dogs or sausages without buns can be a quick and simple fast food choice that is keto-friendly. To make them at home without ketchup or condiment, follow this recipe:
Ingredients:
- Hot dogs or sausages (look for brands with no added sugar or fillers)
- Lettuce leaves or collard greens, washed and dried
- Mustard or hot sauce, for serving
Instructions:
1. Place a skillet, grill, or grill pan over high fire.
2. Add the hot dogs or sausages to the grill or pan and cook, turning periodically, until they are heated through and lightly charred on the outside.
3. Remove the sausages or hot dogs from the fire and set them aside to cool.
4. Wrap each hot dog or sausage in a lettuce leaf or collard green, using the leaf as a replacement for the bun.
5. Top the bunless hot dogs or sausages with your favorite keto-friendly seasonings, such as mustard or hot sauce.
This straightforward recipe is a fantastic choice for a tasty, low-carb fast food meal that is suitable for keto dieters. To discover your preferred combination, try experimenting with various sausage varieties, such as chicken, turkey, or beef. Enjoy!
5. Low-Carb Lettuce Wrap Burger
Ingredients:
- 1 lb ground beef (look for grass-fed if possible)
- Salt and pepper, to taste
- Lettuce leaves, washed and dried
- Sliced tomato, onion, and pickles, for serving
- Mustard or mayonnaise, for serving
Instructions:
1. Make four equal amounts of patties out of the ground beef. Add salt and pepper to each burger as desired.
2. Place a skillet, grill, or grill pan over high fire.
3. Place the hamburger patties on the griddle or in a pan and cook for 4–5 minutes on each side, or until they are cooked to your preference.
4. Take the burger patties off the heat and give them some time to settle.
5. To assemble the burgers, position a burger patty on a lettuce leaf and top with the toppings of your choice, such as pickles, tomato slices, and onions.
6. Drizzle the lettuce leaf with mustard or mayonnaise and encircle the hamburger meat.
This recipe is a tasty and healthy spin on a traditional fast food staple that is simple to personalize with your preferred toppings and sauces. For additional taste and healthy fats, you can also add cheese, bacon, or avocado. Enjoy!
6. Low-Carb Grilled Chicken Caesar Salad
Ingredients:
- 1 lb boneless, skinless chicken breasts
- Salt and pepper, to taste
- Romaine lettuce, washed and chopped
- Caesar dressing (look for brands with no added sugar)
- Shredded Parmesan cheese, for serving
Instructions:
1. Add salt and pepper to the poultry breasts.
2. Place a skillet, grill, or grill pan over high fire.
3. Add the chicken breasts to the grill or skillet and cook for 6-7 minutes per side, or until they are cooked through.
4. Take the chicken breasts off the heat and give them a few minutes to settle.
5. To make the salad, lay a bed of romaine lettuce that has been chopped out on a plate.
6. Cut the chicken breasts into pieces and scatter them over the greens.
7. Add shredded Parmesan cheese and drizzle Caesar dressing over the poultry and lettuce.
This recipe is a healthy and satisfying keto-friendly alternative to a traditional fast food Caesar salad, and it’s simple to customize with your favorite toppings and dressings. For additional taste and good fats, you can also add avocado, bacon, or hard-boiled eggs. Enjoy!
7. Low-Carb Baked Salmon with Broccoli
Ingredients:
- 4 salmon fillets
- Salt and pepper, to taste
- 1 head broccoli, cut into florets
- Olive oil
- Lemon wedges, for serving
Instructions:
1. Set the oven to 375 degrees.
2. Add salt and pepper to the salmon pieces.
3. Place the salmon fillets on a parchment-lined baking tray.
4. Toss the broccoli florets with the olive oil and salt and pepper in a different dish.
5. On the baking tray, arrange the broccoli florets around the salmon fillets.
6. Bake the salmon and broccoli for 12 to 15 minutes in the oven, or until the broccoli is tender and barely browned.
7. Take the salmon and broccoli off the baking pan and let them cool for a few minutes.
8. Present lemon slices for squeezing over the salmon and broccoli.
This dish makes a delicious and nutritious keto-friendly meal that comes together quickly. To make the dish more to your taste, experiment with various vegetables and seasonings. Enjoy!
8. Low-Carb Beef and Broccoli Stir-Fry
Ingredients:
- 1 lb flank steak, sliced into thin strips
- Salt and pepper, to taste
- 2 tbsp coconut oil
- 1 head broccoli, cut into florets
- 3 cloves garlic, minced
- 1 tbsp grated ginger
- 2 tbsp soy sauce or coconut aminos
- 1 tbsp sesame oil
- Sesame seeds, for serving
Instructions:
1. Salt and pepper the strips of meat.
2. In a wok or sizable pot, heat the coconut oil over high heat.
3. Stir-fry the beef pieces in the wok for 2–3 minutes, or until they are thoroughly cooked and browned.
4. Take the beef pieces out of the wok and place them somewhere else.
5. Place the broccoli florets in the same wok and stir-fry for 3 to 4 minutes, or until they are soft and barely browned.
6. Stir-fry the ginger and garlic in the pan for 1–2 minutes, or until fragrant.
7. Return the beef pieces to the wok and combine them with the broccoli, ginger, garlic, and garlic.
8. Toss the meat and broccoli together after adding the soy sauce or coconut aminos and sesame oil.
9. Spoon the stir-fried meat and broccoli into bowls and top with sesame seeds.
This dish is a tasty and healthful keto-friendly substitute for the traditional beef and broccoli stir-fry found in fast food restaurants, and it’s simple to personalize with your preferred seasonings and veggies. Enjoy!
9. Low-Carb Cauliflower Fried Rice
Ingredients:
- 1 head cauliflower, riced
- 2 tbsp coconut oil
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1 cup frozen mixed vegetables (peas, carrots, corn)
- 2 eggs, beaten
- 2 tbsp soy sauce or coconut aminos
- Salt and pepper, to taste
- Green onions, chopped, for serving
Instructions:
1. Cauliflower should be sliced into florets for the cauliflower rice, which should then be processed in a food processor until it resembles rice.
2. In a wok or sizable pot, heat the coconut oil over medium-high heat.
3. Stir-fry the minced garlic and diced onion in the wok for 2–3 minutes, or until they are fragrant and soft.
4. Add the frozen mixed veggies to the wok and stir-fry for a further 2 to 3 minutes, or until they have defrosted and started to turn a light brown color.
5. Slide the veggies to one side of the wok and add the eggs, beating them, to the other side. The eggs should be thoroughly prepared after being scrambled.
6. Add the cauliflower rice to the wok along with the veggies and eggs.
7. Add the coconut aminos or soy sauce to the cauliflower rice and mix.
8. To flavor, add salt and pepper to the cauliflower rice.
9. Serve the cauliflower fried rice in bowls, garnished with chopped green scallions.
This dish is a tasty and nutritious keto-friendly substitute for the traditional fried rice found in fast food restaurants, and it’s simple to personalize with your preferred vegetables and seasonings. Enjoy!
10. Low-Carb Buffalo Chicken Lettuce Wraps
Ingredients:
- 1 lb boneless, skinless chicken breasts, cut into small pieces
- Salt and pepper, to taste
- 2 tbsp coconut oil
- 1/2 cup buffalo sauce
- 1 head lettuce, leaves separated
- Ranch dressing, for serving
- Green onions, chopped, for serving
Instructions:
1. Add salt and pepper to the chicken chunks.
2. In a big pan over medium-high heat, warm the coconut oil.
3. Place the chicken parts in the skillet and cook them for 5–6 minutes, or until they are thoroughly cooked and browned.
4. Toss the chicken chunks in the buffalo sauce in the skillet.
5. Take the chicken out of the pan and place it on a plate.
6. To assemble the lettuce wraps, put a few pieces of chicken in the middle of a lettuce leaf.
7. Pour ranch dressing over the poultry and top with green onions that have been chopped.
8. To enclose the chicken and toppings, roll up the lettuce sheet as you would a burrito.
9. Repeat with the leftover chicken and lettuce leaves.
A tasty and healthy keto-friendly substitute for the traditional fast-food buffalo chicken wrap, this recipe is simple to modify with your preferred sauces and toppings. Enjoy!
11. Low-Carb Cheeseburger Salad
Ingredients:
- 1 lb ground beef
- Salt and pepper, to taste
- 4 slices cheddar cheese
- 4 cups mixed greens
- 1/2 onion, sliced
- 1/2 tomato, sliced
- Pickles, sliced, for serving
- Mustard and mayonnaise, for serving
Instructions:
1. Add salt and pepper to the ground meat.
2. Make 4 equal patties out of the beef by dividing it into equal pieces.
3. Turn up the heat to medium-high in a sizable pan.
4. When the patties are added to the pan, cook them for 3–4 minutes on each side, or until they are well-browned and done.
5. Place a piece of cheddar cheese on top of each patty, then let it melt.
6. Distribute the mixed vegetables among 4 plates while the patties cook.
7. Add tomato and onion slices to the greens on each dish.
8. Place a hamburger patty on top of each salad.
9. Put chopped pickles, mustard, and mayonnaise on the side when serving the salads.
This dish is a delectable and healthful keto-friendly substitute for the traditional cheeseburger found in fast food restaurants. It is also simple to personalize with your preferred salad greens and toppings. Enjoy!
Conclusion
In conclusion, maintaining a ketogenic diet while consuming fast food can be difficult, but with a few easy tricks and substitutions, it’s possible to remain on track and still partake in some of your favorites. You can choose healthy foods when dining out by concentrating on high-fat, low-carb alternatives and avoiding processed and high-carb foods.
With the offered keto-friendly fast food recipe suggestions, you can satiate your cravings while adhering to your dietary objectives. When purchasing fast food, always examine the nutrition facts and ingredient lists, and don’t be afraid to ask for changes or substitutions to make your meal more keto-friendly.