Keto Fast Food Cheat Sheet: Exact Low-Carb Orders at 7 Popular Chains

Let’s be real—life is busy. Whether you’re a working mom, stuck in traffic, or just not in the mood to meal prep, fast food is sometimes the only option. The good news? You can stay in ketosis without cooking a thing. In this post, I’ll show you the exact keto orders I personally use at 7 popular fast-food chains—and trust me, they’re better than sad lettuce wraps. These are "Busy Mom Approved" and tested by yours truly.

1. McDonald’s

Order:

• 2 Sausage, Egg & Cheese McMuffins (no muffin)

• Add a side of bacon

• Black iced coffee or water

Macros (approx.):

• 520 calories | 44g fat | 4g net carbs | 27g protein

Pro Tip: Ask for it in a bowl or tray to avoid the greasy wrapper mess.

2. Chick-fil-A

Order:

• Grilled Chicken Club Sandwich (no bun)

• Side: Kale Crunch or side salad (no dressing or croutons)

• Unsweetened iced tea with lemon

Macros (approx.):

• 430 calories | 22g fat | 4g net carbs | 42g protein

Pro Tip: The zesty buffalo sauce is keto-friendly and adds a flavor boost.

3. Starbucks

Order:

• Iced Americano with a splash of heavy cream and 2 pumps sugar-free vanilla

• Sous Vide Egg Bites (Bacon & Gruyère)

Macros (approx.):

• 380 calories | 28g fat | 7g net carbs | 19g protein

Pro Tip: Skip the oat milk. Even a small amount adds hidden carbs!

4. Taco Bell

Order:

• Power Bowl with no rice, no beans

• Extra lettuce, cheese, guac, sour cream, steak

• Hot sauce packets (all are 0 carbs!)

Macros (approx.):

• 480 calories | 35g fat | 8g net carbs | 30g protein

Pro Tip: You can order this one straight from the app—just customize and save it!

5. Wendy’s

Order:

• Baconator (no bun, no ketchup)

• Side of avocado (optional if available)

• Diet Coke or bottled water

Macros (approx.):

• 560 calories | 46g fat | 2g net carbs | 35g protein

Pro Tip: Always double-check for sneaky ketchup—they love to sneak it on!

6. KFC

Order:

• 2 pieces of grilled chicken (dark meat preferred)

• Green beans as a side

• Unsweet tea or bottled water

Macros (approx.):

• 380 calories | 20g fat | 3g net carbs | 38g protein

Pro Tip: Only the grilled chicken is keto-friendly. Avoid all breaded options.

7. Subway

Order:

• Any sub made into a salad (turkey, steak, or chicken + cheese)

• Add: oil & vinegar, spinach, banana peppers, olives

• No croutons, no sauces

Macros (approx.):

• 320–400 calories | 28g fat | 5–7g net carbs | 25g protein

Pro Tip: Subway is a great grab-and-go salad bar if you build it right.

Bonus: My “Fast Food Keto Cheat Sheet” Printable

Want a printable version of these exact orders to keep in your purse or car? I’ve got you covered!
📥 Click here to download the FREE cheat sheet (PDF, no email required!)

Final Thoughts

You don’t have to choose between staying in ketosis and staying sane. Life happens. These orders keep your macros in check, your energy high, and your wallet happy. Want more zero-prep tips? I post my lazy keto finds every week on [Pinterest] and [Facebook]—come follow along!