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Top 10 Cleanest Fast Food Keto Options – Thomas DeLauer

Chipotle

Chipotle Steak, pork, or chicken salad with no rice or beans. Add guac, cheese, and sour cream.
Romaine Lettuce (Cal 10, Pro 1g, Carbs 2g, Fib 1g)
Steak (Cal 150, Pro 21g, Carbs 0g, Fib 0g)
Chicken (Cal 180, Pro 32g, Carbs 0g, Fib 0g)
Carnitas (Cal 210, Pro 23g, Carbs 0g, Fib 0g)
Barbacona (Cal 170, Pro 24g, Carbs 2g, Fib 1g)
Add-ons
Sour Cream (Cal 110, Pro 2g, Carbs 2g, Fib 0g)
Cheese (Cal 110, Pro 6g, Carbs 1g, Fib 0g)
Guacamole (Cal 230, Pro 2g, Carbs 8g, Fib 6g)

In-N-Out Burger

Order a burger “protein-style” meaning without bun and wrapped in lettuce. You can do same with two patties and call is double double protein style. You can also order “Flying Dutchman”, which is two slices of meat and two slices of cheese without the lettuce.
Hamburger (Cal 240, Pro 13g, Carbs 11g, Fib 3g)
Cheeseburger (Cal 330, Pro 18g, Carbs 11g, Fib 3g)
Double-Double Cheese Burger (Cal 520, Pro 33g, Carbs 11g, Fib 3g)

Five Guys

Lettuce wrap your burgers or have a burger in a bowl. Add on a bunch of toppings like bacon, cheese, grilled mushrooms, onions, pickles, mayo, etc.
Hamburger Patty (Cal 220, Pro 16g, Carbs 0g, Fib 0g)
Hot Dog (Cal 285, Pro 11g, Carbs 1g, Fib 0g)

Mini Skillet Bowl -(Eggs, steak, cheddar cheese, sour cream, guacamole, creamy chipotle sauce)- (Cal 490, Pro 14g, Carbs 6g, Fib 1g)
Power Menu Bowl -(Lettuce, shredded chicken, cheddar cheese, bacon, sour cream, guacamole, bacon, avocado ranch sauce)- (Cal 330, Pro 21g, Carbs 8g, Fib 2g)

Whataburger

Garden salad with grilled chicken
Grilled chicken melt (no bread)
Bacon tacquito (no potato)

Subway

Turn any sandwich into a salad
Cold cut combo (Carbs 9g)
Subway club (Carbs 8g)
Tuna salad (Carbs 7g)
Oven roasted chicken (Carbs 7g)
Roast beef (Carbs 7g)

Jimmy Johns

#1 Pepe Ham Unwich (Cal 345, Pro 19g, Carbs 6g, Fib 1g)
#2 Big John Roast Beef Unwich (Cal 255, Pro 16g, Carbs 3g, Fib 1g)
Totally Tuna Unwich (Cal 275, Pro 11g, Carbs 7g, Fib 2g)
J.J.B.L.T. Unwich (Cal 335, Pro 12g, Carbs 3g, Fib 1g)
Slim Tuna Salad Unwich (Cal 265, Pro 11g, Carbs 5g, Fib 1g)
Slim 5 Salami Unwich (Cal 275, Pro 22g, Carbs 3g, Fib 0g)
#10 Hunter’s Club Unwich (Cal 815, Pro 56g, Carbs 4g, Fib 1g)

McDonald’s

Double Cheese Burger -(no bun)- (Cal 280, Pro 20g, Carbs 5g, Fib 1g)
McDouble -(no bun no ketchup)- (Cal 240, Pro 17g, Carbs 3g, Fib 1g)
Grilled Chicken Sandwich -(no bun)- (Cal 160, Pro 29g, Carbs 2g, Fib 1g)
Egg Muffin -(no English muffin)- (Cal 160, Pro 12g, Carbs 3g, Fib 0g)
Sausage Egg Muffin -(no English muffin)- (Cal 340, Pro 16g, Carbs 3g, Fib 0g)

KFC

Grilled chicken THIGH -(per piece)- (Cal 150, Pro 15g, Carbs 0g, Fib 0g)
Grilled chicken DRUMSTICKS -(per piece)- (Cal 80, Pro 11g, Carbs 0g, Fib 0g)
Grilled chicken BREAST -(per piece)- (Cal 210, Pro 38g, Carbs 0g, Fib 0g)
Caesar salad (no croutons)
House salad (no croutons)

Wendy’s (They have no nutritional facts on their site)
Grilled Chicken Caesar Salad
Double Stack (no bun)
Baconator (no bun)
Ultimate Chicken Grill Sandwich (no bun)
Chicken BLT (no bun)
Chicken Cobb Salad

Chick-Fil-a

Grilled Chicken Nuggets -(12ct)- (Cal 170, Pro 31g, Carbs 2g, Fib 1g)

Panera

Power Breakfast Egg Bowl with Steak or Roasted Turkey
Power Mediterranean Chicken
Power Mediterranean Roasted Turkey
Power Steak Lettuce Wraps

Burger King

Cheeseburger -(no bun no tomatoes)- (Cal 130, Pro 9g, Carbs 1g, Fib 0g)
Double Cheeseburger -(no bun no ketchup)- (Cal 230, Pro 18g, Carbs 1g, Fib 0g)
Grilled chicken sandwich -(no bun no ketchup no tomatoes)- (Cal 640, Pro 40g, Carbs 2g, Fib 0g)
Carl’s Jrs

Lettuce Wrapped ThickBurger ½ (Cal 630, Pro 39g, Carbs 9g, Fib 1g)
Lettuce Wrapped ThickBurger ⅓ (Cal 420, Pro 25g, Carbs 9g, Fib 1g)
Famous Star -(no bun w/cheese)- (Cal 300, Pro 20g, Carbs 9g, Fib 1g)
Super Star -(no bun w.cheese)- (Cal 660, Pro 40g, Carbs 2g, Fib 2g)
Grass Fed All Natural -(no bun)- (Cal 400, Pro 23g, Carbs 7g, Fib 1g)


    47 replies to "Top 10 Cleanest Fast Food Keto Options"

    • Wendy Edwards

      I am a truck driver who does keto I will be sharing this with my driver friends .. we have one of the unhealthiest professions and overlooked as far as nutrition… I am actually taking a health and wellness class to become a coach to focus on this area

      • Wendy Edwards

        @Jaded J lol well I have been thinking of a new career 🤔🤣

      • Gene Amigh

        I’ve never heard of a keto driver. what is that

      • Wendy Edwards

        @Gene Amigh lol guess I should said that different I’m a trucker who follows keto 😂

      • Gene Amigh

        @Chris Toscano i have no idea what your talking about?

      • haveyouflossedtoday

        Would t it be awesome to have the majority of drivers for and healthy! My cousin is a driver and she’s trying to do keto but it’s it’s difficult. Thank you for focusing on your co-workers health!

    • Derrick Pena

      I was in the Marine Corps for years and the most healthiest years of my life due to proper nutrition and exercise. After being wounded and now a owner operator truck driver I am 50lbs over weight and my options of clean nutrition are limited. This video is definitely inspirational as i can’t make it to a grocery store. What would be interesting for me and probably others but going to a truck (Pilot, Flying J, Loves and or TA) and tell us “over the road” people what to eat or not to eat. The reason our exercise is damn near nonexistent. Your an inspiration thank you for what you do.

      • BoostedBadBoy ZX12R

        You stopped eating your standard issue crayon MREs, get back on that Marine. Oohrahhhhhh

      • Ann Spires

        My son is OTR. I do freezer meals for him and my husband. He has a mini fridge & freezer. We have switched to Keto in December because of health. Our biggest challenge at this point is converting the house to Keto (getting rid of the “bad” foods).

      • Molly Moo

        Same here Derrick until last year I got on trt and a pf membership. I stop at a different planet fitness(with approximate truck parking) pretty much anywhere across the country and workout and shower instead of sitting in truckstops wasting time and money. Lost 30+ pounds in a year plus my 2 year health card back. It’s not easy and that’s why it isn’t for every driver. It takes hard work and determination

      • Molly Moo

        Derrick you don’t have to eat Keto to lose a shitload of weight either. Rutherford on Sirius is just relaying info from podcasts that has been around for decades. Most truckers are just ignorant about diet and are on Kevin Rutherford’s keto jock strap. I eat anything I want as long as my calories stay below 2k

      • Steve d

        Once a Marine always a Marine Oh rahhhh

    • The Drewsky

      Times for each restaurant in the video

      – Taco Bell: 0:39
      – Carl’s Jr: 4:01
      – In-N-Out: 5:50
      – Jimmy Johns: 8:33
      – Panera Bread: 10:24
      – Chick-fil-a: 12:00
      – Five Guys: 13:09
      – Wendy’s: 16:07
      – Chipotle: 17:59
      – McDonald’s: 20:48

      • Jennifer Casey

        Lol

      • Annuit Cœptis

        No, thats not accurate!

      • Hitler Senpai

        M

      • Becky

        @SongsofThe Century Also would likeEl Pollo Loco !

      • M M

        Five Gays

    • Leeanna Barkley

      I’d love to see a break down of Starbucks items. Also a breakdown of the most keto-friendly supermarket roast chicken.

      • Amanda Goudeau

        Me too

    • Matt

      Great advice Thomas! I’m so lucky to be one of those who have not eaten Mcd’s for over 45 years. I’m now a healthy 60 y/o old with morning blood sugar in the low 80’s and blood pressure 100/60 with pulse @ <50. Intermitting fasting along with 1week strick (apothogy) fasting per quarter has kept me ready to rumble !!! Thank you for being committed and doing the Lord's work 🙂

    • Wicked_Deftlady

      In N Out, always! 👏🏼💪🏼 Protein style, double single, no sauce. Yum!!!

    • max8141

      I love how he drives to each location just to have it in the background lol. That’s dedication.

      • Too Sweet

        Kevin Nguyen Bet you don’t even know what city it is…

      • Laura Little

        @Too Sweet omg.

      • M M

        Yeah I thought he was going to buy his suggestions, so we could see them.

      • Seneca Highlander

        Where I am, all those places are within a couple blocks of each other.

      • mpnewhouse133

        Hardees

    • Sherri Risner

      I appreciate your research with fast food. We just traveled from Houston to Louisville in a day and realized we didn’t have a lot of choices. Worked hard and ended up with the Wendy’s Cobb but didn’t throw away the chicken. This video is great and I took notes 😂
      Thanks for doing the leg work!

    • Angela Hernandez

      Thanks for doing this video. As an inspector, my job takes me into the field quite a bit and I don’t always bring my lunch … I do try to bring my own food, but sometimes, life happens.
      This gives me ideas for desperation options.
      Could you do more restaurant reviews?

    • Elrond Hubbard

      Really liked the part with the story with your sister. Love the human aspects of these keto videos. You’re keeping me going man thanks

    • Thomas DeLauer

      Please join my email list and you’ll get a free beginner keto meal plan: https://thomasdelauer.lpages.co/real-person-keto/

      • James Ray

        been trying on sonics menu.. the double bacon no buns add a 3rd patty for the top has been by best choice add buffalo sauce.. I wish they had the wings here still 🙁

      • tank225dc

        How about burger King? I

      • Sagittarius A*

        What is the best source and variety of Glycerol?

      • thespian37

        I thought about a keto food truck.

    • amanda k

      Glad you did this. I have 3 kids with lots of extracurricular activities and sometimes have to hit up a fast food place. Usually In & Out is our first option and I always get a double protein style. I’m a NorCal girl living in Utah and thought it was chick fila 🤣 My hubby always makes fun of me lol

    • Joe Wright

      I use these tips when friends or family wanna go out and get junk food. It’s a great way to not have to isolate when the social environment becomes about food.

      • doug musgrove

        “Bro what you doing eating a salad wrap” 🥴

      • nyx

        @doug musgrove 💀💀💀💀

    • Squigglove

      That was very educational. I’m brand spanking new to keto and understanding food is hard for me. It’s easy to think you’re making smart choices when it’s actually the reverse. I’m over 40, 225 lbs, I’m in school and surrounded by fast food joints. I’m glad to have a clue on what else is okay when I’m sick to death of Lean Cuisines.

    • Darrell Barber

      Here in the Midwest, Culver’s has some good keto options. I personally like getting their Mushroom & Swiss Double burger w/o bun with a side of steamed broccoli & some shredded cheddar cheese. It’s about 8-9 net carbs. They also have some pretty good salad options.

    • Rhonda Trenkler

      I really appreciate these videos for when I have to travel, sometimes road food is the only option and it gets overwhelming and frustrating. I am so excited to know what options are out there if needed.

    • Donald Jones

      Just watched thru the Taco Bell portion, and the last time I had the Power Bowl, the main ingredient was rice and beans with those other things put on top. This may not be the same thing Thomas is talking about but the one I had was LOADED with carbs. I can’t imagine having it on a keto diet.

    • Simiel Sebah Israel

      0:38 Taco bell
      4:14 Car’s Jr.
      5:46 IN n OUT burger
      8:32 Jimmy John’s
      11:57 Chick-fil-A
      13:07 Five Guys burger
      16:04 Wendy’s
      17:52 Chipotle
      20:46 McDonald’s

    • Matt Cartwright

      Thanks for doing Chick-Fil-a . As an English person experiencing that for the first time it was a revelation! No wonder the one we stopped at had queues backing up around the shopping mall at lunch time. Although I will ‘fess up and admit I called it ‘Chick Filler’. It sounded like a really dodgy bar…😬

    • SmallEagle FPV

      You are so right with this! Great info. I just discovered you a few weeks ago because I’m trying the Keto diet but not 100%, I still get a bit a carbs from some things I shouldn’t, like maple syrup in my Keto coffe, I don’t like the taste of Stevia. But I use it very little. You’re weight loss and body transformation is amazing! So good for you for doing that, you were on a dangerous road called OBESITY! Well done.

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