Panera Bread Power Breakfast Bowl
Panera Bread is a café-style restaurant featuring sandwiches, pastries, soups, salads, and coffee.
Most of the breakfast items are high in carbs. However, two selections from their menu work well for a low-carb morning meal.
The Power Breakfast Egg Bowl with Steak features steak, tomatoes, avocado, and 2 eggs. It provides 5 grams of carbs and 20 grams of protein.
The Power Breakfast Egg White Bowl with Turkey contains egg whites, spinach, bell peppers, and basil for 7 grams of carbs and 25 grams of protein.
Starting the day with a high-protein breakfast promotes feelings of fullness and decreases appetite by reducing levels of the hunger hormone ghrelin .
SUMMARY Select an egg-based breakfast with meat and vegetables at Panera Bread to keep carb intake low and control hunger levels.
How We Calculated The Nutritional Values
Burger King publishes nutritional information for their goodies, but it doesnt help you with low carb options. Instead, we used nutritional data from FoodData Central and looked for similar items.
Be advised, folks: These are rough carb estimates, since Burger King no longer has a nutritional calculator on their website. If you want to be ultra-precise about your keto plan, its best to prepare your food at home, where you can track your carbs carefully.
For example, if youre hankering for a burger on the keto diet, youd need to skip the bun. But theres no info anywhere on BKs site about how many carbs their buns have, so we didnt know exactly how to subtract that from the overall meal.
Instead, weve taken off the carb count for a generic burger bun listed on FoodData Central. Its not an exact science. Enjoying your food isnt about whipping out a test tube and getting exact measurements anyway. But restricting your carbohydrate intake is critical for reaching and maintaining ketosis.
Low Carb At Mcdonalds
While no one is saying that eating fast food is good for you, there are ways to make healthier choices when you are eating Keto at McDonalds. Easpecially when traveling, you might find yourself eating fast food a bit more often and while nothing beats a delicious homecooked meal, you dont want a trip through the drive-through to throw you off your eating plan. Use these low carb at McDonalds idea to help you stay on rack.
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Gas Stations / Convenience Stores
We never thought we would be the ones to eat a sandwich from a gas station but a long car trip last year changed that we didnt want to have to stop for gas when we just wanted to keep driving. But, hunger struck!
We picked up a breakfast sandwich from inside a gas station and after peeling off the bun it was pretty tasty! Just sausage, egg, and cheese. Keep in mind, though, that the sausage patties will usually have a few carbs in from filler material.
A lot of gas stations now offer ketogenic options like:
- Hard-boiled eggs
Take a look around you can easily make a keto meal when youre in a rush. Many gas station chains have also started to make their cheap coffee more gourmet too and offer add-ins we have found sugar-free syrups at more than one chain, making that late night pick-me-up taste so much better!
Keto Friendly Fast Food Restaurants
Now, the most important question: what are the best keto fast food options at the most popular chains? I polled my to find out which restaurant menus you want me to cover, and finally, here they are.
I hope you find this list of low carb fast food restaurants helpful! If there are other major ones I missed and you need keto fast food ideas for those, let me know in the comments below.
Disclaimer: These brands and their logos are trademarked. This keto fast food guide is my interpretation of how to order low carb at fast food restaurants, but is not to be construed as an endorsement by these companies. There is no affiliation between myself and these brands. Trademark remains the property of its owner and is used here only to describe the product.
Carb counts below are approximate. Some restaurants have info readily available, and some required estimating based on ingredients.
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Dunkin Donuts / Starbucks / Tim Hortons / Other Coffee Shops
When you are looking for a drink to warm you up or cool you down, you can always head to a coffee place. While the easiest option is to ask for a black coffee or tea, hot or iced, you can always ask them if they have heavy whipping cream, almond, or coconut milk . We have found most small mom and pop coffee shops will have heavy whipping cream and Starbucks will usually have it if you ask.
Other low carb options include an Americano, which is hot water added to espresso, and a Depth Charge, which is a shot of espresso added to a cup of coffee . Most baristas will not bat an eye at your drink requests they are used to getting silly long orders!
A lot of coffee houses now offer hot breakfast sandwiches as well so if you are in a rush, order a breakfast sandwich and get rid of the bun youll be left with a gooey and delicious mess of eggs, cheese, and sausage or bacon!
Jack In The Box Keto Options
A very well known chain across most of the US, Jack in the Box offers burgers as their mainstay specials. If youre coming here for a burger, consider getting a combination so that your money stretches. Consider a sirloin swiss burger with bacon of course leaving the bun off. We estimate that it is about 8g net carbs.
If youre not in the mood for a burger, Jack in the Box also offers chicken strips for 5g net carbs. Alongside it, they have a Chicken Club Salad for 8g net carbs.
They indeed offer a wide variety of sauces and condiments to go with your burgers, chicken, and salads. Feel free to pick any from the list below:
- Bacon Ranch Dressing
- Creamy Southwest Dressing
- Buttermilk House
- Fire Roasted Salsa
- Buffalo Dipping Sauce
- Creamy Italian Sauce
- Peppercorn Mayo
- Sun Dried Tomato Sauce
Keep in mind that some of the sauces listed are sandwich sauces, so you may have to request them on the side. They do also offer some breakfast options, but theyre typically in a wrap or have hashbrowns cooked in. If you opt for one of these, make sure to remove the carb-filled items.
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Which Fast Food Breakfasts Are Keto Friendly
by Konsciousketo Admin – January 4, 2022
Making overnight chia pudding or adding egg poppers to your meal prep process ensures having homemade keto breakfast options ready to eat at mealtime. But there are mornings when you’re on the go, seeking something light, and your only options are fast food.
So do you begin an unintended fast, give into the various starchy morning selections littering every drive-thru menu, or is there a way to keep it keto while eating fast food breakfasts?
Finding suitable fare is crucial when following a low-carb, high-fat diet. Think about it: sipping on certain lattes and other beverages, alone, is enough to kick you out of ketosis and spur on unwanted sugar and carb cravings quickly. And thats before considering the contents of traditional breakfast sandwiches with their high-glycemic buns, rolls, and biscuits.
Fortunately, outlets are listening to the demands of the keto-conscious consumer and offering flexibility to customize their traditionally high-carb selections to accommodate the preferences of those curbing carbs and minding their macros closely for weight loss.
We’ll take a look at some popular fast-food breakfast options at ubiquitous chains like McDonald’s and Chick-Fil-A to share options you’re most likely able to access locally or when traveling throughout the country.
1 – McDonald’s
- Biscuit Sandwiches: Convert any of the venue’s biscuit sandwiches to a keto-friendly option by nixing the bread to mitigate the carbs.
Does Mcdonalds Have A Low Carb Breakfast
McDonalds breakfast sandwich without the bread These breakfast entrées consist of an English muffin with one egg, a slice of American cheese, and ham or sausage. Each sandwich contains 29 grams of carbs. However, ordering either of these items without the muffin will reduce the carb content to 2 grams or less.
What fast food can you eat on keto?
Keto friendly fast food options include the following:
- McDonalds Cheeseburger, no bun.
- McDonalds Egg and Sausage Patty.
- In-N-Out Burger, with lettuce.
- Chipotle Carnitas and Chicken Salad Bowl.
- Chilis Crispy Cheddar Bites.
- Wendys Double Stack Cheeseburger.
- Wendys Baconator.
Does McDonalds have a low carb bowl?
Starting this week, McDonalds is testing two different low-carb breakfast bowls in 800 restaurants in Los Angeles and San Diego. The egg white and turkey sausage bowl with spinach and kale has 250 calories and 27 grams of protein.
What can I eat at a fast food restaurant that is low carb?
When you eat at fast-food restaurants, you could always eat a burger on a lettuce wrap instead of a bun or eat eggs and cheese with no biscuit. However, to make sure the meal is both low-carb and balanced, you should choose something that contains both protein and fiber, says Gulbin.
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Sausage Ham And Bacon
A high-protein breakfast will keep you full longer and boost your metabolism. In the long run, it can improve glycemic control and promote fat loss. Ham, sausages and bacon are all loaded with protein. Even though they’re not as healthy and nutritious as lean meat, they’re still better for breakfast than waffles or cereals.
The Extreme Sausage Sandwich from Jack In the Box is made with fresh eggs, cheese and sausage patties. It delivers a whopping 25 grams of protein per serving and has only 29 grams of carbs. If you remove the bun, you’ll get fewer carbs and calories. Another option is McDonalds Sausage McMuffin with Egg, which has just 30 grams of carbs per serving. Again, you can skip the bun to cut back on the carbs.
Spinach And Goat Cheese Omelet
- 2 tablespoons of heavy cream
- 1 cup of spinach
- 1 ounce of goat cheese
- 1 tablespoon of butter
- salt and pepper to taste
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Low Carb Fast Food Breakfast: The Research
I wrote this post after visiting 25+ different fast food joints and trying 30+ low carb fast food breakfast entrees.
Before writing my post, I researched the most popular articles popping up in Google and found a post titled 23 Fast-Food Breakfasts That Are Actually Healthy which features 0 low carb fast-food breakfasts and then another post which talks about 14 low carb fast foods but only has 3 breakfast ideas.
This high-ranking keto fast food roundup has some low carb breakfast ideas, but nothing specific from what I read.
Based on this research, I decided that readers on a keto diet or other low carb diet might want a more specific low carb fast food breakfast guide that featured photos of actual orders along with the adjusted macros.
Get my printable Top 10 Low Carb Fast Food Breakfasts
Tips For Eating Out On Keto
Heres how to make your favorite spots into keto friendly low carb restaurants:
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Stay Keto At Starbucks With:
- Bacon Gruyere Sous Vide Egg Bites 9g net carbs
- Salami & Monterey Jack Snack Tray 0g net carbs
- Grande Americano 2g net carbs
- Tall Caffe Misto 3g net carbs
- Grande Hot Coffee or Iced Coffee 0g net carbs
- Grande Keto London Fog* 3g net carbs
- Grande Keto Pink Drink* 1g net carbs
- Venti Keto White Drink* 3g net carbs
*These last 3 are not official Starbucks drinks, so you cannot ask for them by name. You must remember the ingredients and create your own drink each time.
How To Make A Keto Bacon Eggs And Cheese Sandwich
First you need to your homemade keto white bread. This is important because normal bread contains high amounts of carbs that can kick you out of ketosis. Then cook your bacon and eggs .
After that place the cheese on top of the slice of bread, and broil until the cheese is melted . Finally Top with the bacon, egg, microgreens and enjoy!
PRO TIP: #1 You can easily put your own spin on this breakfast sandwich! Use beef bacon instead ofpork bacon, or switch it up and use sausage instead of bacon. Swap out the cheddar foryour favorite type of cheese. Instead of frying, cook the egg any way you like!
PRO TIP: #2 To help this breakfast come together even faster, cook up a batch of bacon on theweekend and stash it in the fridge for weekday breakfasts.
PRO TIP: #3 To make this a portable breakfast, we recommend cooking the egg yolk until its a bitfirmer .
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If you found this post and youre ready to start a keto diet, check out our 5 Day Budget Keto Meal Plan. Youll get 5 days worth of recipes and eat for under $5 per day!
If you need a little more hand holding and want something longer term, you may be interested in our 4 week keto meal prep course. It comes with 4 weeks of keto meal plans , weekly keto grocery lists, 40 keto recipe ebook, how to meal prep ebook, videos and more!
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How To Make Your Own Keto Fast Food
Choosing the best keto fast food options can be a bit like walking through a minefield at first, but you can see from the list above that its totally doable!
Still, to get truly clean ingredients and better control, make your own low carb fast food meals at home instead. They arent quite as quick, but many can be made ahead so that they are fast when you need them.
Here are some top-rated homemade keto fast food ideas to try:
Low Carb Keto Breakfast Bowl 5
Steak + Egg Breakfast Burrito W/O Tortilla at Carls Jr
This fast-food breakfast bowl contains eggs, pico de gallo, steak and cheese. Costing just $4, this fast-food low carb meal is a steal that you should try out the next time you want a quick breakfast. Also, since the meal is quite filling, you wont need any add-ons. The meal in itself will set you back by 420 calories and one net carb.
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My Top 10 Low Carb Breakfasts
10. Taco Bell Naked Egg Taco With Sausage
A new entrant to the top 10 list. I think Taco Bells strategy is to add nacho cheese to all their breakfast entreesbecause it works! The Naked Egg Taco, which may seem gimmick-y to some, is the exact type of low carb breakfast I love. Its one fried egg, some nacho cheese, sausage crumbles, and shredded cheese.
- Order it low carb: Naked egg taco, no potatoes
- Recommended add-ons: None.
- Macros: 250 calories and 8 net carbs
The Naked Egg Taco has more net carbs than I prefer , otherwise itd probably rank a bit higher.
Get my printable Top 10 Low Carb Fast Food Breakfasts
Starbucks’ Sous Vide Egg Bites
Starbucks rolled out its Sous Vide Egg Bites three years ago and, out of all the chain’s breakfast items, they have the lowest carb count. The Sous Vide Bacon and Gruyere Egg Bites have 9 grams of carbohydrates, 19 grams of protein and 20 grams of fat. Each bite is 150 calories, but a full serving has two portions. All Egg Bites on the menu, including an egg white version and one with chicken chorizo, have fewer than 15 grams of carbs per serving.
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