Eating out can be a challenge on the Keto diet. However, eating out at fast-food restaurants can pose an even greater one. You might be wondering whether or not you can eat Keto at a place like Burger King. While it might be easy to assume you can’t, there are foods you can order that can adhere to the Keto diet.
Below, we will be going over some of the best Keto-approved foods that you will find on the Burger King menu.
Prior to ordering anything, you will want to familiarize yourself with some of the basic tips that you should be following when ordering at a place like Burger King.
Knowing these tips will help ensure that you don’t stray from your Keto diet, and won’t kick yourself out of ketosis.
Tips for Ordering Keto-Approved Foods at Burger King
1. Order Without Buns
One of the first things that you should do would be to avoid buns altogether. This should be obvious on the Keto diet as bread/grains are on the unapproved list.
2. Ask for a “Lettuce” Bun
Not sure this works at every Burger King, I’ve been able to place this order where I live, without any problems. Ask them to wrap your burger in lettuce instead of the bun.
This can be a nice alternative to just eating the burger patties, and gives you a way to grip the burger while you’re eating vs. needing a fork.
3. Avoid White Carbs
Anything that can be considered a white carbohydrate, you will want to avoid. This means avoiding french fries, onion rings, hash browns, tortillas, pancakes, biscuits, and anything else like that on the menu.
4. Avoid Most Condiments
While you surely could find condiments that are keto-approved, it is generally a good idea to avoid condiments altogether when you are eating out at a fast-food restaurant.
A majority of the condiments that you will find at fast-food restaurants will be filled with sugar and/or high fructose corn syrup.
Mustard is the exception here – in most cases, you can add mustard to your burger or grilled chicken.
5. Check the Burger King Nutrition Guide
Luckily, you can find a downloadable menu and nutrition guide on Burger King’s website. You should have this on-hand when you are looking to order anything at Burger King.
This will allow you to check on things prior to ordering to be sure that you are not straying away from your diet.
You can find anything that you need ranging from looking at sugar-free options to seeing other important information you might need to make decisions.
6. Stick with Sugar-Free Beverages
While you could technically drink soda products, it is generally advisable to avoid them altogether.
By sticking to things that you know are safe and approved like water, coffee, or tea, you should be able to avoid straying from your Keto diet with the beverages that you drink at Burger King.
Just make sure that the coffee and the tea are unsweetened.
Our Favorite Keto-Friendly Burger King Foods
Ditch the tortilla, and the Egg-Normous Burrito suddenly becomes keto. Image via BK.com
If you are looking for the perfect Keto-friendly breakfast at Burger King, you have a surprising variety of options to choose from. One of the best options that are available would be an EGG-Normous Burrito without the tortilla.
All you have to do is ask for the Burrito without the tortilla and you will essentially have a giant burrito bowl that is not only delicious but filling.
With this meal, you will get a lot of protein and healthy fats including two eggs (folded), 2 slices of bacon, a full sausage patty, topped with shredded cheddar cheese.
As you can probably tell, not only is the meal delicious, but it can be a very filling meal even without the tortilla and it is completely Keto-friendly. While their eggs do contain 5 sugars/carbs, it is still not enough to make it unfriendly. This is likely due to the fact that Burger King uses an egg-mixture to make the eggs.
As long as you order a coffee or water with this meal, it is as Keto-friendly of breakfast as you are going to get at any fast food restaurant.
2. Lunch and Dinner
Ditch the buns and the sauce, and the Triple Stacker King can make a delicious keto meal. Image via BK.com.
If you are searching for meals that you can take in that are Keto-friendly for either lunch or dinner at Burger King, you are not going to be short of options.
Luckily, just about any meal that Burger King offers can be turned into a Keto-friendly meal as long as you know which ingredients to skip on and which ingredients to substitute.
You can order just about any burger meal as long as you are willing to skip the bun. By ordering the burger without the bun, you will be able to enjoy Burger King’s delicious burgers without having to feel guilty about taking in unnecessary carbs and straying from your diet.
You can order anything ranging from their Whopper with Cheese to their Double Bacon Cheeseburger. All of their burgers can be enjoyed without the bun and they are packed with high-quality protein.
Which Condiments & Toppings Can You Use?
One of the issues with ordering a burger at Burger King comes with the condiments.
While it would be best to avoid a lot of the condiments, it doesn’t mean you have to eat your burger plain. Below, we will be going over some of the condiments that are Keto-friendly.
This should be the go-to for condiments for those that are on the Keto diet. Mustard is the absolute winner because it contains 1 gram or less of carbohydrates and it goes well with any burger you will find on the menu.
Believe it or not, but mayo is another condiment that you can use rather freely. It contains no carbohydrates but it does pack in a lot of calories. Therefore, it is wise to use it sparingly.
If you are going to be topping your burger, no topping is going to be better than onions. Onions will pack your burger with flavor and they contain no calories, no fat, and less than 1 gram of total carbohydrates.
You can add on as much lettuce as you want to your burger. After all, it is another topping that packs on no calories and very little carbohydrates.
Tomatoes are another topping that can be added freely as they contain only 1 grab per slice. Therefore, you should be able to add as many tomatoes as you want.
Pickles are not only juicy and delicious but they are also Keto-friendly.
This should be the number one go-to for anyone looking for the perfect topping for a Keto-friendly burger or meal.
8. Tavern Sauce
Burger King’s very own Tavern sauce is actually a Keto-approved condiment that you can add to your burger as it really only contains a minimal amount of carbohydrates in a single serving.
Keto Side Options
Now that you know the meal to order, you might be wondering what could replace your fries. After all, a burger might not be enough to satisfy your hunger.
Below, we will talk about some of the sides that you can consider if you are looking to order a full meal from Burger King.
Image via BK.com
When it comes to ordering sides, you can’t go wrong with a salad as long as you are willing to deal with the relatively high carbohydrate content of the various dressings.
The Italian dressing contains more carbohydrates than the high fat Ranch dressing you will find on their Grilled Chicken Club salad.
You could always order the salads with no dressing if you prefer to make it much more keto-friendly.
Burger King Foods that Aren’t Keto (Avoid These)
Pretty much any and every dessert that Burger King offers is on the not-approved Keto list. Therefore, you will want to stick to ordering breakfast, lunch, or dinner at Burger King while skipping the dessert.
2. Chicken Fries
Chicken fries contain a whopping 29 grams of carbohydrates. These are best to be avoided at all costs no matter how delicious they may be
Overall, there is plenty to choose from if you are looking to have a meal at Burger King. The main principle is to stick to the basics when it comes to ordering.
You want to stick with what Burger King is good at and known for which is their burgers. Simply order without a bun or take the bun off and you have yourself a keto-friendly meal.
Follow the tips above and you should be able to find a bunch of satisfying keto-friendly meals at Burger King that you can enjoy.
Mark was born and raised in Cleveland, Ohio, but moved out west to attend Chico State University. He's been in NoCal ever since and currently resides in the Bay Area with his wife and kids. His current passion is the ketogenic diet, and he's eager to share his diet and health expertise with DadQuarters readers. He currently heads up the DadQuarters editing team, and also contributes to the site as a researcher and writer. Learn more about Mark and the DadQuarters team on our about page.