Keto and low-carb fast food
389 items across 70 chains are under 10 g net carbs (total carbs minus fiber) with at least 15 g of protein. 45 chains have at least one. The best keto order at each chain is below, then the 40 highest-protein keto items overall. Items with no fiber figure are counted at total carbs, which only makes the list stricter.
Across every chain:
Low-calorie fast foodHigh-protein fast foodLow-sodium fast foodHealthiest fast foodThe best keto order at each of 45 chains
Under 10 g net carbs with 15 g+ protein; the highest-protein option at each chain, lowest carbs first.
Buffalo Wild Wings ›
Bone-In Wings (30 pc, no sauce or dry rub)
per 30 pc · 265g protein · 0g carbs · 122g fat
2160 kcal
Texas Roadhouse ›
Porterhouse T-Bone (without sides)
per steak · 139g protein · 1g carbs · 54g fat
1040 kcal
Red Lobster ›
Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin
per entrée · 59g protein · 1g carbs · 56g fat
740 kcal
Applebee's ›
Classic Bone-In Wings (no flavor or dipping sauce)
per appetizer · 56g protein · 3g carbs · 20g fat
410 kcal
Waffle House ›
Meat Lover's Pork Chops & Eggs (excludes toast and side)
per plate · 90g protein · 2g carbs · 35g fat
690 kcal
Chick-fil-A ›
30 ct Grilled Nuggets (30 ct, grilled)
per 30 ct · 98g protein · 4g carbs · 11g fat
510 kcal
Outback Steakhouse ›
15 oz Delmonico with Lobster Tail
per entrée · 96g protein · 5g carbs · 103g fat
1360 kcal
Smoothie King ›
Gladiator® Chocolate (20 fl oz)
per smoothie · 45g protein · 5g carbs · 4g fat
220 kcal
Jimmy John's ›
Hunter's Club® (Unwich® lettuce wrap)
per sandwich · 42g protein · 5g carbs · 32g fat
480 kcal
Little Caesars ›
Caesar Wings® Garlic Parmesan
per 1 order (8 pieces) · 49g protein · 5g carbs · 51g fat
670 kcal
Olive Garden ›
6 oz. Tuscan Sirloin (Gluten Sensitive)
per serving · 46g protein · 9g carbs · 30g fat
480 kcal
Tropical Smoothie Cafe ›
Supergreen Caesar Chicken Bowl
per bowl · 37g protein · 9g carbs · 36g fat
600 kcal
Cracker Barrel ›
Steak & Chicken Combo (with smokehouse grilled chicken)
per entrée · 98g protein · 6g carbs · 25g fat
660 kcal
Yard House ›
Buffalo Wings - Crispy Traditional
per serving · 85g protein · 11g carbs · 82g fat
1120 kcal
Jack in the Box ›
Garden Salad with Grilled Chicken (without dressing or crunchy toppings)
per salad · 25g protein · 9g carbs · 8g fat
210 kcal
Jersey Mike's ›
#9 Club Supreme (Bowl, Mike's Way with mayo, no bread)
per bowl · 48g protein · 8g carbs · 74g fat
880 kcal
Marco's Pizza ›
The Buffalo Chicken Pizza Bowl
per 1/2 bowl · 32g protein · 7g carbs · 33g fat
460 kcal
Bojangles ›
Grilled Chicken Salad (dressing & croutons not included)
per salad · 40g protein · 9g carbs · 17g fat
360 kcal
McAlister's ›
Grilled Chicken Caesar Salad (Choose 2 Portion)
per Choose 2 portion · 25g protein · 10g carbs · 46g fat
540 kcal
Panda Express ›
Grilled Teriyaki Chicken (Cub Meal)
per kid's portion · 20g protein · 7g carbs · 5g fat
150 kcal
KFC ›
Original Recipe® Chicken Breast (Original Recipe)
per 1 piece · 39g protein · 11g carbs · 21g fat
390 kcal
Highest-protein keto items overall
Buffalo Wild Wings ›
Bone-In Wings (30 pc, no sauce or dry rub)
per 30 pc · 265g protein · 0g carbs · 122g fat
2160 kcal
Buffalo Wild Wings ›
Bone-In Wings (20 pc, no sauce or dry rub)
per 20 pc · 177g protein · 0g carbs · 82g fat
1440 kcal
Texas Roadhouse ›
Porterhouse T-Bone (without sides)
per steak · 139g protein · 1g carbs · 54g fat
1040 kcal
Buffalo Wild Wings ›
Bone-In Wings (15 pc, no sauce or dry rub)
per 15 pc · 132g protein · 0g carbs · 61g fat
1080 kcal
Buffalo Wild Wings ›
Grilled Chicken Dippers (10 pc)
per 10 pc · 123g protein · 0g carbs · 4g fat
520 kcal
LongHorn Steakhouse ›
Fire-Grilled T-Bone (18 oz)
per steak · 123g protein · 1g carbs · 62g fat
1130 kcal
Texas Roadhouse ›
USDA Choice Sirloin (16 oz, without sides)
per steak · 122g protein · 9g carbs · 16g fat
670 kcal
Texas Roadhouse ›
New York Strip (16 oz, traditional cut, without sides)
per steak · 114g protein · 2g carbs · 44g fat
850 kcal
Texas Roadhouse ›
8 oz. Sirloin & Ribs (without sides)
per entrée · 105g protein · 10g carbs · 47g fat
890 kcal
Texas Roadhouse ›
Prime Rib (16 oz, without sides)
per steak · 99g protein · 4g carbs · 95g fat
1260 kcal
Chick-fil-A ›
30 ct Grilled Nuggets (30 ct, grilled)
per 30 ct · 98g protein · 4g carbs · 11g fat
510 kcal
Cracker Barrel ›
Steak & Chicken Combo (with smokehouse grilled chicken)
per entrée · 98g protein · 6g carbs · 25g fat
660 kcal
Outback Steakhouse ›
15 oz Delmonico with Lobster Tail
per entrée · 96g protein · 5g carbs · 103g fat
1360 kcal
Waffle House ›
Meat Lover's Pork Chops & Eggs (excludes toast and side)
per plate · 90g protein · 2g carbs · 35g fat
690 kcal
Texas Roadhouse ›
6 oz. Sirloin & Ribs (without sides)
per entrée · 90g protein · 9g carbs · 45g fat
800 kcal
Texas Roadhouse ›
Dallas Filet & Ribs (without sides)
per entrée · 90g protein · 12g carbs · 49g fat
820 kcal
Buffalo Wild Wings ›
Bone-In Wings (10 pc, no sauce or dry rub)
per 10 pc · 88g protein · 0g carbs · 41g fat
720 kcal
Texas Roadhouse ›
Prime Rib (14 oz, without sides)
per steak · 87g protein · 3g carbs · 84g fat
1110 kcal
Texas Roadhouse ›
Bone-In Pork Chop (without sides)
per entrée · 86g protein · 6g carbs · 61g fat
920 kcal
Texas Roadhouse ›
New York Strip (12 oz, traditional cut, without sides)
per steak · 85g protein · 1g carbs · 33g fat
640 kcal
Yard House ›
Buffalo Wings - Crispy Traditional
per serving · 85g protein · 11g carbs · 82g fat
1120 kcal
Texas Roadhouse ›
USDA Choice Sirloin (11 oz, without sides)
per steak · 84g protein · 6g carbs · 11g fat
460 kcal
BJ's Restaurant ›
Slow-Roasted Prime Rib Dinner
per entrée · 80g protein · 7g carbs · 106g fat
1310 kcal
Waffle House ›
Meat Lovers Pork Chop Dinner (excludes toast and side)
per entrée · 78g protein · 0g carbs · 21g fat
510 kcal
Texas Roadhouse ›
Ft. Worth Ribeye (12 oz, without sides)
per steak · 78g protein · 12g carbs · 72g fat
960 kcal
Outback Steakhouse ›
Outback Style Prime Rib (16 oz)
per entrée · 77g protein · 9g carbs · 148g fat
1700 kcal
Outback Steakhouse ›
Classic Prime Rib (16 oz)
per entrée · 76g protein · 4g carbs · 131g fat
1520 kcal
Outback Steakhouse ›
Canberra Chopped Steak (10 oz)
per entrée · 74g protein · 4g carbs · 67g fat
930 kcal
Questions people ask
What fast food is keto-friendly?
45 of the 70 chains here have at least one item under 10 g net carbs with 15 g of protein, from bunless burgers and grilled chicken to salads without croutons. Buffalo Wild Wings Bone-In Wings (30 pc, no sauce or dry rub) tops the list with 265 g of protein at 0 g net carbs.
Which chain has the most keto options?
Texas Roadhouse, with 31 items under 10 g net carbs and 15 g of protein. Its keto page is linked above.
How are net carbs calculated?
Total carbohydrates minus dietary fiber, from each chain's published nutrition. Sugar alcohols aren't subtracted because chains rarely publish them.
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