What Junk Food is Keto-Friendly? A Complete Guide

The ketogenic (keto) diet has gained immense popularity in recent years, largely due to its potential for weight loss and improved metabolic health. But while many people turn to keto for its fat-burning benefits, one common challenge remains: what about junk food? Can you still enjoy fast food, snacks, and comfort foods while sticking to a low-carb lifestyle?

In this comprehensive guide, we’ll explore the world of keto-friendly junk food. We’ll walk through some popular fast food items that you can modify to meet keto requirements, as well as practical tips for eating on-the-go without breaking ketosis.

Before diving in, it’s essential to understand the basics of the keto diet. The keto diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan designed to get your body into a state of ketosis. In ketosis, your body burns fat for energy instead of carbs. However, this means you must be very careful about the carbs you consume, including those found in junk food.

If you’re curious about whether you can still indulge in fast food while on keto, you’re in luck. There are several keto-friendly options available at popular fast-food chains, if you know what to look for. But how can you tell which items are actually keto-compliant?

To help you make the best choices, we’ve compiled a list of keto-friendly fast food and junk food alternatives. Plus, we’ll answer the most frequently asked questions (FAQs) about enjoying junk food on the keto diet.

Keto-Friendly Fast Food: Can You Eat Junk Food on a Keto Diet?

The short answer is yes! It is possible to enjoy fast food and even some junk food while on keto, but it requires some strategic choices. Fast food places typically have high-carb items like buns, fries, and sugary sodas, which can quickly derail your keto goals. However, many chains offer alternatives or modifications to make your meal keto-friendly.

Healthline’s Keto-Friendly Fast Food Guide offers an excellent overview of fast food choices you can enjoy while sticking to your keto lifestyle. Many fast-food restaurants have now embraced the demand for low-carb options, and you can still find filling meals without breaking ketosis. You can find more detailed recommendations and meal hacks on their website here.

Some common tips to make fast food keto-friendly include:

• Skip the bun: Most fast food sandwiches and burgers come with a carb-heavy bun, but you can always opt for a bunless burger or ask for a lettuce wrap instead.
• Choose grilled over fried: Fried foods often come with hidden carbs in breading or batter. Always opt for grilled meat when available.
• Avoid sugary sauces and dressings: Many fast food sauces, like ketchup and BBQ sauce, are packed with sugar. Opt for high-fat options like mayo, ranch dressing, or mustard instead.
• Order salads: Many fast food chains offer side salads or main salads that are low in carbs. Just be sure to skip croutons or sweet dressings.

The Best Keto-Friendly Junk Food Options You Can Enjoy

Even though junk food is generally known for being high in carbs, there are plenty of options that are keto-approved. Let’s explore some of the best choices that you can enjoy without derailing your keto journey.

1. Bunless Burgers

One of the most straightforward keto-friendly options at fast food restaurants is a bunless burger. Fast food chains like McDonald’s and Wendy’s offer delicious burgers that can easily be customized to fit your keto diet. Simply ask to have the burger without the bun, and you’re good to go.

• Customizations to consider:
  • Add extra cheese for more fats
  • Include lettuce, tomato, and pickles for added flavor
  • Top it with avocado for a healthy fat boost
  • Opt for sugar-free ketchup or mustard instead of BBQ sauce

Recommended Option: McDonald’s Double Cheeseburger without the bun or Wendy’s Double Stack (with no bun).

2. Low-Carb Burrito Bowls

Burrito bowls are a great option for keto eaters because you can load them up with protein, healthy fats, and veggies, while skipping the high-carb tortilla. Restaurants like Chipotle and Taco Bell offer burrito bowls that can be customized to your liking.

• What to include in your keto-friendly burrito bowl:
  • Grilled chicken, steak, or carnitas for protein
  • Guacamole and sour cream for healthy fats
  • Salsa for added flavor (but watch out for hidden sugars)
  • Lettuce as a base instead of rice or beans

Popular Chains: Chipotle’s Steak Bowl or Taco Bell’s Cantina Power Bowl (without rice or beans).

3. Egg-Based Breakfasts

Eggs are a staple of the keto diet because they are high in healthy fats and protein while being low in carbs. Luckily, many fast food breakfast items are based on eggs, and they can be customized for keto.

• Options to try:
  • McDonald’s Big Breakfast (no biscuits or hashbrowns)
  • Burger King’s Ultimate Breakfast Platter (without pancakes)

Customization Tip: Ask for extra eggs, cheese, or sausage to increase your fat intake and make the meal more filling.

4. Bunless Chicken Sandwiches

Chicken sandwiches are typically loaded with carbs from the bun, but you can easily make them keto-friendly by asking for them without the bun. Many fast food chains, such as Chick-fil-A, offer grilled chicken sandwiches that can be customized.

• What to add:
  • Avocado for extra fats
  • Cheese for extra protein and fats
  • Mayo or ranch dressing for additional flavor

Suggested Option: Chick-fil-A’s Grilled Chicken Sandwich without the bun.

5. Low-Carb Salads

If you’re craving something lighter, many fast food places offer low-carb salads. Just be sure to avoid croutons, high-carb veggies, and sugary dressings. Instead, go for a hearty protein like grilled chicken, steak, or bacon, and top it with high-fat dressings like ranch or blue cheese.

• Keto salad options:
  • McDonald’s Bacon Ranch Grilled Chicken Salad
  • Chipotle’s Salad Bowl with no beans or rice

Customization Tip: Avoid fruit-based dressings and ask for olive oil and vinegar instead.

6. Lettuce-Wrapped Burgers

Many restaurants now offer the option of a lettuce-wrapped burger, which is essentially a bunless burger, but the lettuce acts as a wrap. This is one of the easiest ways to enjoy your favorite burger without the carbs.

• Customizations:
  • Add extra cheese, bacon, and avocado for a fat boost
  • Skip the ketchup and opt for mustard or mayo

Fast Food Examples: In-N-Out’s Protein Style Burger or Hardee’s Low-Carb Thickburger.

7. Unwiches

An Unwich is essentially a sandwich without the bread, and it’s perfect for those on keto. Popularized by Jimmy John’s, an Unwich uses lettuce to hold all your favorite sandwich ingredients.

• What you can include:
  • Meats like turkey, roast beef, or tuna
  • Cheese, avocado, or bacon for added fats
  • Veggies like cucumber, tomato, and pickles

Recommended Option: Jimmy John’s J.J. Gargantuan Unwich or Slim 3 Unwich.

8. Keto-Friendly Snacks

Sometimes, you need a quick snack on the go, and many fast food chains offer keto-friendly snacks. While most chips, fries, and cookies are off-limits, there are a few tasty alternatives that can satisfy your cravings without sabotaging your progress.

• Snacks to consider:
  • Hard-boiled eggs
  • Beef jerky (watch out for added sugars)
  • Almonds or macadamia nuts

What Drinks Are Keto-Friendly?

While keto-friendly food options are important, beverages also play a crucial role in your keto diet. Many fast food drinks are loaded with sugar, so you’ll need to make smart choices when ordering beverages.

• Keto-friendly drink options:
  • Water (still or sparkling)
  • Unsweetened iced tea or black coffee
  • Diet sodas (though in moderation)

Be sure to skip sugary drinks like milkshakes, regular sodas, and fruit juices, as these are packed with carbs and sugar.

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FAQs: Common Questions About Keto-Friendly Junk Food

1. Can You Eat Fast Food on a Keto Diet?

Yes, it is absolutely possible to eat fast food on a keto diet, but it requires careful choices and customizations to keep your meals within the boundaries of low-carb, high-fat requirements. Traditional fast food options are typically packed with sugary sauces, bread, and fries — all of which are high in carbohydrates and can easily kick you out of ketosis. However, with some tweaks, many fast food items can be adjusted to fit a keto lifestyle.

For instance, instead of ordering a sandwich or burger with a bun, ask for a bunless option or swap the bun for lettuce wraps. Additionally, skipping fries and opting for a side salad or extra vegetables can help you stay on track. Many chains like McDonald’s and Wendy’s now offer customizable low-carb options that are easy to adapt for keto. The key is to focus on protein sources like grilled chicken, beef, or fish, and avoid starchy sides or sugary dressings. By being mindful of what goes into your meal, you can enjoy fast food while staying in ketosis.

2. What Are the Best Fast Food Chains for Keto?

If you’re looking for fast food chains that cater to the keto diet, you’re in luck. Some of the best options include McDonald’s, Wendy’s, Chipotle, and Chick-fil-A. These restaurants have started to offer customizable meals that can be made keto-friendly. McDonald’s offers bunless burgers, while Wendy’s provides the option to substitute a lettuce wrap instead of a bun. Chipotle’s burrito bowls are perfect for keto, especially when you skip the rice and beans and opt for extra guacamole or sour cream. Chick-fil-A’s grilled chicken is also a great choice when ordered without the bun, and you can add healthy fats with options like avocado or cheese.

These chains have become more accommodating to the keto lifestyle, making it easier to find delicious low-carb options on the go.

3. Can I Have Fries on Keto?

Traditional fries are generally not keto-friendly because they are made from potatoes, which are high in carbs. A medium-sized serving of fries typically contains around 30–40 grams of carbs, which would take up a significant portion of your daily carb limit on the keto diet (usually around 20–30 grams per day).

However, you can sometimes find keto-friendly low-carb fries at certain restaurants or create your own alternatives at home. For example, some places offer cauliflower-based or zucchini fries, which are lower in carbs. Additionally, you can make your own fries at home by using low-carb vegetables like zucchini, radishes, or even turnips. These alternatives can give you that satisfying crunch without the carb overload.

4. What Junk Foods Should Be Avoided on Keto?

When following a keto diet, it’s crucial to avoid junk foods that are typically high in sugar and carbs. These foods can quickly push your body out of ketosis, making it harder to burn fat. Here’s a list of common junk foods that should be avoided:

• Pizza (especially with traditional crusts)
• Donuts and pastries (usually packed with sugar and refined flour)
• Sugary drinks (like regular sodas, sweetened iced teas, or fruit juices)
• Candies and chocolate bars (most are loaded with sugar)
• Breaded or fried foods (the breading adds unnecessary carbs)
• Chips and crackers (typically made from high-carb grains like wheat or potatoes)

These types of junk foods are filled with empty carbs and sugars that will spike your insulin levels and prevent your body from staying in ketosis. To stay on track, focus on whole, unprocessed foods and customize your fast food orders to eliminate these carb-heavy items.

5. Is Keto Junk Food Healthy?

While keto junk food is certainly better than its high-carb counterparts, it should still be consumed in moderation. The goal of the keto diet is to switch your body from burning carbs to burning fat, but that doesn’t mean that indulging in processed, fast-food options is the healthiest choice in the long run. While it’s perfectly fine to indulge in keto-friendly fast food on occasion, whole, unprocessed foods should always be the foundation of your diet.

Many keto-friendly fast food options are still high in fats, sodium, and preservatives, which can have negative effects on your health if consumed too often. So while keto-friendly junk food is a good option when you’re on the go or craving comfort food, try to balance these meals with nutrient-dense foods like leafy greens, avocados, and fatty fish for optimal health.

By prioritizing whole, high-quality fats and proteins in your keto meals, you can maintain long-term health benefits while sticking to the keto diet.

Conclusion

Eating junk food while following a keto diet doesn’t have to be an impossible task. By making smart choices and customizing your meals, you can enjoy fast food and still stay within the guidelines of ketosis. Whether it’s a bunless burger, a lettuce-wrapped sandwich, or a low-carb burrito bowl, the options are endless.

For a more comprehensive look at keto fast food, check out resources like Healthline’s Keto-Friendly Fast Food Guide. Keep in mind that while keto junk food can satisfy your cravings, balance and moderation are key to maintaining your long-term success on the keto diet.

Now, go ahead and enjoy your keto-friendly fast food adventures!