PlateMate
The three keto moves that work at any fast food restaurant
1. Kill the bread, keep the middle
Order any burger or sandwich bunless or lettuce-wrapped. You keep the protein and fat — the parts keto runs on — and drop 25–45g of carbs in one move. Nearly every chain will do this without a fuss.
2. Bowl and salad formats are your default
Anything that comes as a bowl can usually be built keto: skip the rice, beans, and corn, then add extra protein, cheese, guacamole, and low-sugar salsas. A Chipotle salad bowl with meat, fajita veggies, cheese, and guac runs roughly 8–10g net carbs.
3. Watch the sauces and dressings
Ketchup, BBQ sauce, sweet dressings, and glazes are sugar deliveries. Mustard, mayo, ranch, and hot sauce are generally safe. When in doubt, get it on the side.
Proven keto orders at major chains
- Chipotle: Salad bowl — no rice or beans, add meat, cheese, guacamole, tomatillo salsa. ~8–10g net carbs.
- Wendy's: Baconator, no bun: ~4g net carbs, 29g protein. Dave's Single, no bun or ketchup: ~5g net carbs.
- Five Guys / In-N-Out: Lettuce-wrapped ("protein style") burgers are on-menu options.
- Chick-fil-A: Grilled nuggets (about 2g carbs per 12-count) plus a side salad.
- Taco chains: Bowl or salad formats — no shell, no rice, no beans, extra meat and cheese.
Turn on the keto filter and stop memorizing lists
Set keto as a dietary preference in PlateMate and every menu you open is filtered automatically — compliant items ranked for your calorie and macro targets, non-compliant ones flagged. The Meal Builder shows exactly what removing the bun or the rice does to your carbs, live.
Download PlateMate FreeCommon keto fast food mistakes
- Trusting the word "salad." Crispy chicken, croutons, corn, dried fruit, and sweet dressings can push a salad past 40g of carbs. Check the build, not the name.
- Forgetting the drink. A medium soda adds 50–70g of sugar; a sweetened iced coffee can too. Water, unsweetened tea, or diet.
- Ignoring calories entirely. Keto still obeys energy balance. PlateMate scores keto-compliant items against your calorie target too, so "keto" doesn't quietly become "1,400-calorie lunch."
Quick answers
What's the most keto-friendly fast food chain?
Chipotle is the easiest — a salad bowl is keto straight off the menu. But with the right modifications, nearly every chain works, and PlateMate flags the compliant items wherever you are.
How many carbs should a keto fast food meal have?
Most people on keto target 20–50g net carbs per day, so aim for under 10–15g per meal. PlateMate tracks each meal against your remaining daily budget.