For those on a ketogenic diet, it can sometimes pose a challenge to find the best keto fast food breakfast. But fear not, keto dieters! There are ample fast-food breakfast options that align perfectly with your low-carb lifestyle.
Below are 10 examples of keto-friendly fast-food breakfast items along with where you can find them and their approximate nutritional values, which may vary slightly based on the specific preparation methods of each restaurant.
10 Keto Fast Food Breakfast
Egg and Cheese Bowl (from Starbucks)
Calories: 170
Fat: 13g
Carbs: 2g
Protein: 13g
Side of Bacon or Sausage Patties (from McDonald’s)
Bacon (3 strips):
Calories: 90
Fat: 7g
Carbs: 0g
Protein: 6g
Sausage Patty:
Calories: 190
Fat: 18g
Carbs: 1g
Protein: 7g
Grilled Chicken Salad (from Chick-fil-A, without croutons, with Garlic & Herb Ranch Dressing)
Calories: 320
Fat: 19g
Carbs: 9g (6g net carbs)
Protein: 28g
Bunless Breakfast Sandwich (from Dunkin’)
Calories: 250
Fat: 18g
Carbs: 3g
Protein: 18g
Omelet with Vegetables and Cheese (from IHOP’s ‘Simple & Fit’ menu, ensure to omit the sides)
Calories: 320
Fat: 20g
Carbs: 10g
Protein: 28g
Steak and Eggs (from Denny’s, without hash browns or toast)
Calories: 350
Fat: 18g
Carbs: 1g
Protein: 43g
Greek Yogurt with Nuts and Seeds (from Panera Bread, ask for unsweetened Greek yogurt and add almonds)
Calories: 300
Fat: 19g
Carbs: 15g (10g net carbs)
Protein: 20g
Avocado Slices or Guacamole (from Chipotle, side of avocado)
Calories: 230
Fat: 22g
Carbs: 3g
Protein: 3g
Egg White Bowl (from Jamba Juice, Egg White Veggie Roaster)
Calories: 250
Fat: 8g
Carbs: 14g
Protein: 29g
Low-Carb Breakfast Platter (create your own at Waffle House, select eggs, meats, and cheese)
Calories: 300-500 (depending on choices)
Fat: 20-40g
Carbs: 1-4g
Protein: 25-35g
Introduction to Keto Dieting and Fast Food
If you’re new to keto or just looking for ways to stay on track, it’s essential to know that fast food doesn’t mean unhealthy or non-keto food. With the right knowledge and strategies, you can navigate any fast food menu to find options that suit your dietary needs.
Understanding Macros: Key to a Keto Breakfast
Success with a ketogenic diet all boils down to understanding and managing your macronutrients – that’s your fats, proteins, and, most importantly, your carbohydrates.
The Role of Carbs, Fats, and Proteins
Carbohydrates are limited on keto, while fats should be increased and proteins consumed in moderation. Keeping this balance is crucial when choosing your fast food breakfast.
Keto-Friendly Fast Food Ingredients
Look for items rich in good fats like eggs and avocado, and always opt for high-quality proteins like grilled chicken or steak. Avoiding buns, bread, and other carb-laden additions is a must.
Finding Keto-Friendly Fast Food Chains
Not all fast food chains are created equal when it comes to keto options. However, many popular establishments now offer menu items that can either be consumed as is or easily modified for a keto dieter.
Popular Chains with Keto Options
Some of the more keto-conscious chains include Subway, where salads can be tailored to your liking, and McDonald’s, where a bunless Egg McMuffin can become a keto-friendly start to your day.
How to Customize Orders for Keto
Always ask for substitutions where possible. Skip the hash browns and ask for extra eggs or cheese to keep carb counts low.
Keto-Friendly Vegetables to Add to Your Plate
Opt for greens and other low-carb veggies like spinach or mushrooms to add volume and nutrients to your breakfast.
The Power of Avocado in Keto Diets
Avocado is a powerhouse of healthy fats and can be found in some fast food chains, either as a side or included in keto-friendly salad bowls.
Nuts and Seeds: A Crunchy Addition
While less common in fast food, some places may offer seeds or nuts which can be a great topping for salads or yogurt alternatives.
DIY Keto Fast Food Breakfast Ideas
Sometimes the best keto breakfast is one you piece together yourself. Here are a few hacks for building your own keto-friendly breakfast at popular fast food spots.
Creating Your Own Keto Fast Food Combos
Combine a side of bacon with a side salad and top it with a packet of mayo or olive oil for added fats.
Keto Hacks for Fast Food Menus
Look for “hidden” keto items like grilled chicken that can be added to a salad instead of less keto-friendly options.
Mistakes to Avoid with Keto Fast Food Breakfasts
There are pitfalls that can kick you out of ketosis if you’re not careful. Here’s what to watch out for.
Hidden Carbs and How to Spot Them
Be wary of sauces and dressings, which can be high in sugar. Ask for them to be served on the side, or skip them altogether.
Portion Sizes and Their Importance
Remember, even keto-friendly items can become non-keto if eaten in large quantities. Keep an eye on portion sizes.
Conclusion
Embracing the keto lifestyle doesn’t have to be a solo journey or one fraught with difficulties finding the right food. Fast food breakfasts can be both convenient and keto-friendly with a bit of planning and knowledge.
Embracing the Keto Lifestyle with Fast Food Options
With the increase in dietary awareness, more fast food chains are catering to keto dieters. It’s becoming easier to stay low-carb even on the go.
Final Tips for Keto Success
Remember to prioritize high-fat, moderate-protein, and low-carb options. Always check nutritional information when available, and don’t be afraid to ask for customizations.
FAQs
While it’s possible to find keto options at fast food restaurants, it’s important to ensure you’re getting a variety of nutrients from whole food sources as well.
Many chains have nutritional information available online or in-store. Use these to count net carbs (total carbs minus fiber).
Water, black coffee, and unsweetened tea are typically safe bets. Avoid sugary drinks and fruit juices.
Yes, but opt for mayonnaise, mustard, or other low-carb options rather than ketchup or sweet sauces.
Desserts that are keto-friendly are rare at fast food chains. It’s best to skip dessert or bring a keto-compliant treat with you.