When it comes to low-carb meals, you don't have to opt for basic salads every time you dine out. Although many fast-food chains place an emphasis on carb-heavy dishes like French fries and pizza, there's always a way to find—or customize—an option that helps you meet your health goals.
"A lot of restaurants will let you swap out higher-carb ingredients, even if it's not spelled out on the menu," says registered dietician, Bridget Wood, RD, LD, CDCES. "Simple swaps, like choosing a lettuce wrap or a veggie bowl, can help balance your meal with fiber to keep you fuller longer," Wood tells Delish.
When it comes to carbs in fast food, Wood recommends keeping an eye not only on starchy items like bread, potatoes, and sugar-sweetened beverages, but on the hidden sugars in sauces, dressings, and breaded proteins. Alternatively: "If you're not ready to ditch the fries or bun completely, try downsizing your portion and pairing it with a side salad," she suggests.
If you don't want to make things trickier by dealing with swaps, here are some of the best low-carb menu options we found from your favorite fast food chains:
Chipotle
Wholesome Bowl
Whether you order the Wholesome Bowl as is or the version topped with carnitas, this lifestyle bowl is a great low-carb option. The meal comes with a supergreens lettuce blend, chicken, fajita veggies, tomato salsa, and guacamole, and clocks in at only 18 grams of carbs. Pair that with 35 grams of protein and 29 grams of fat and you're well on your way to a satiated day.
Similarly, Wood says you could also build your own salad bowl and top it with "protein, fajita veggies, cheese, guacamole, and sour cream." If you don't want to skip the rice and beans completely, she recommends getting them on the side to control your portions and maybe even having as an afternoon snack, later.
In-N-Out
Protein-Style Burger or Cheeseburger
One of the options on this chain's not-so-secret menu is to order your burger of choice "protein-style." This version swaps the typical bun for lettuce, which brings the carbs from 40 grams down to 11 grams. Depending on whether you opt for a plain hamburger, cheeseburger, or the famed double double, you'll pair those carbs with somewhere between 16 and 34 grams of protein.
Starbucks
Egg Bites
"Starbucks egg bites are an easy grab-and-go option that's high in protein and relatively low in carbs, at 9 grams and 11 grams of carbs per serving, depending if you go for the Bacon & Gruyere or the Egg White & Roasted Red Pepper," Wood tells us. The Kale & Mushroom bites also have just 11 grams of carbs, and they all range from 12 to 19 grams of protein per serving.
Jimmy John's
Unwich
Similar to In-N-Out's "protein-style" burgers, Jimmy John's allows customers to order their sandwiches "unwich" style, swapping your bread with lettuce. All of the chain's Unwiches clock in at 24 grams of carbs or below, with the Slim 2 taking the crown for the lowest carb option of the bunch at under one gram! This 'wich is simply composed of roast beef—add-ons like avocado, cheese, or mayo can further enhance it. However, the majority of JJ's Unwiches are under 10 grams of carbs, which make them a great option when you're out and about.
Blaze Pizza
Keto Crust Pizza
Instead of ordering a personal 11-inch pie with Blaze Pizza's original crust, dig into some keto crust, which will take your order down from 15 to 4 grams of carbs per slice if you're ordering the simple 4-cheese 'za. Wood also notes that there is a cauliflower crust option here, too, although it's not quite as carb-friendly.
McDonald's
Chicken McNuggets
If you order up a burger or crispy chicken sandwich, you won't be low on carbs. Instead, opt for an order of the chain's famous nuggets, which only contain 10 grams of carbs per 4-piece order. At just 170 calories and 9 grams of protein, these aren't too bad when it comes to fast food options.
Taco Bell
Nacho Cheese Doritos Locos Taco
It's a very happy day indeed when the option with the lowest carbs is the Doritos Locos Taco. With only 12 carbs per taco, this flavorful TexMex bite is filled with all of your typical taco fixin's: seasoned beef, iceberg lettuce, tomatoes, low-fat sour cream, and cheddar cheese. Customers can beef it up, so to speak, with additional items like pico de gallo, jalapeños, and onions.
