Best Low Carb Fast Food Breakfast: Top 10 Picks for a Healthy Start

Finding low carb breakfast options on drive thru menus can become overwhelming. Many people will either forgo their diets and jump into carb filled meals or skip eating altogether. Neither of which we recommend. So put down those donuts, pancakes, and french toast sticks, and check out the fantastic list of the best low carb fast food breakfast items we put together. 

We took our time to vet multiple popular fast food chains just to track down the best low carb breakfasts we could grab on the go. Check out what we found and how this breakfast guide can change how you eat breakfast on the road.

Now that we’ve set the stage, let’s dive into our first topic: healthy and delicious low carb breakfast items.

The Best Low Carb Fast Food Breakfast Table

This table list the fast food items, their nutritional content (like calories, carbs, protein), and any special ordering instructions to make them low carb.

Breakfast ItemCalories /
Net Carbs (g) /
Protein (g)
Low Carb Modification
Taco Bell Breakfast Mini Skillet (Minus Potatoes)90 /
3 /
5
Ask for no potatoes
Sonic Sausage Egg & Cheese Burrito (Sorry Not Sorry Tortilla)290 /
2 /
12
Remove the tortilla
Jack In the Box Extreme Sausage Sandwich (Forget the Bun)490 /
0/
20
Discard the bun
Chick-fil-A Chicken, Egg, & Cheese Bagel (Bye Bye Bagel)270 /
7 /
15
Skip the bagel
Burger King Sausage Egg & Cheese Croissan’wich (Sorry Croissant)200 /
1 /
10
Remove the croissant
McDonald’s Sausage McMuffin with Egg (Get Rid of That Bun)340 /
3 /
15
Eliminate the muffin
Starbucks’ Sous Vide Egg Bites310 /
9 /
19
No modification needed
Chick-fil-A’s Egg White Grill (You got it, Ditch the Muffin)172 /
2 /
12
Discard the muffin
Subway’s Steak, Egg White & Cheese Flatbread180 /
6 /
16
Choose a salad version
Wendy’s Breakfast Baconator (No Bun)320 /
3 /
20
Ask for no bun, extra lettuce wrap

Healthy and Delicious Low Carb Breakfast Items

Before we dive into our list of fast food favs, let’s look at typical breakfast items and how they fit into the keto diet. 

Keto or ketogenic is a diet high in fats, adequate-proteins, and extremely low in carbohydrates. That means steering clear of sugar, pastries, and breads. So, what does that leave for breakfast, you ask? (*)

Well, you will find many tasty foods on the keto menu that have little to no carbs whatsoever, leaving plenty of room for you to enjoy a hardy meal without the risk of spiking your blood sugar levels.

First things first, let’s get real about what keto-friendly means. We’re talking high in fats, low in proteins, and super low in carbs. Yes, that means saying a big ‘no thanks’ to those tempting sugary pastries and bread. But don’t worry, it’s not all doom and gloom. You’d be surprised at the tasty stuff you can still enjoy.

With a clear understanding of what to avoid, let’s turn our attention to the keto-friendly items you can enjoy.

Here’s the scoop on what you can happily munch on:

  • Eggs? Absolutely! A large one’s got less than 1 gram of carbs. Eggs (1 large)- 72 Calories, 6 grams Protein, 5 grams Fat, less than 1 gram Carbs
  • Pork Sausage (1 ounce)- 86 calories, 7.5 grams  fat, 4.28 grams  protein, 0 carbs
  • Love bacon? Who doesn’t! Zero carbs to worry about there. Bacon (1 ounce)– 161 Calories, 12 grams Fat,12 grams Protein, 0.6 grams of Carbs
  • Cheese, glorious cheese – yes, please! Zero carbs in most types. Cheddar Cheese (1 ounce)- 113 calories, 9 grams fat, 7 grams protein, 0 carbs
  • Spinach- (1 cup)- 30 calories, 2 grams  protein, 0 fat, 3 grams of carbs
  • Whole Milk (½ cup)–  75 calories, 8 grams fat, 8 grams protein, 6 grams carbs
  • Plain Yogurt (Whole Milk 100 grams)–  61 calories, 3.5 grams protein, 3.3 grams fat, 4.7 grams of carbs
  • Berries (blueberries, raspberries, blackberries ½ cup)– 32 calories, 1 gram protein, 1 gram fat, 7 grams carbs
  • Butter (1 tbsp)- 32 calories, 4 grams fat, 0 protein, 0 carbs
  • Avacado (1 cup)– 80 calories, 7 grams fat, 1 gram protein, 4 gram carbs
  • American Cheese– 102 calories, 9 grams fat, 5 grams protein, 1.3 grams carbs

But hey, let’s not forget the stuff to steer clear of:

  • Toast (Regular Bread) – 69 calories, 2 grams protein, 1 gram fat, 13 grams carbs 
  • Toast (Whole Wheat)- 80 calories,  0 grams fat, 5 grams protein, 20 grams carbs
  • 10” Wraps (Tortilla)– 234 calories, 5 grams fat, 6 grams protein, 40 grams carbs
  • 2 Pancakes (Made with white Flour)- 430 calories, 18 grams fat, 8 grams protein, 56 grams  carbs
  • Bananas– 100 calories, 0 gram fat, 1 gram protein, 25 grams carbs
  • Blueberry Muffin– 380 calories, 9 grams fat, 7 grams protein, 66 grams carbs
  • Glazed Donut– 269 calories, 4 grams protein, 15 grams fat, 31 grams carbs
  • Potatoe (Medium)- 130 calories, 2 grams protein, 0 fat, 20 grams carbs

So, the next time you hit the road, remember you don’t have to sacrifice your low carb lifestyle for convenience. There are plenty of delicious options out there. And hey, if you’ve got your own favorite low carb fast food hack, We’d love to hear about it!”

Learn more:

Having looked at the basics, it’s time to check out some specific fast food breakfast items you can order without guilt.

Low Carb Fast Food Breakfasts You Can Order Without Guilt

The best low carb fast food breakfasts that are not just easy to grab but also taste fantastic:

Taco Bell Breakfast Mini Skillet (Minus Potatoes)

(90 calories and 3 net carbs.) They are priced at $1.49

This Taco Bell Breakfast is comprised of eggs, potatoes, pico de gallo (Mexican Salsa), and nacho cheese.

Editor’s Tip: In order to make this meal low carb, you have to ask for no tomatoes, then add in steak or bacon. 

Sonic Sausage Egg & Cheese Burrito (Sorry Not Sorry Tortilla)

(290 calories and 2 net carbs) They are priced at $1.99

Sonic’s renowned breakfast creation artfully encases a savory blend of fluffy scrambled eggs, sizzling sausage, and melted cheese, all delicately wrapped in a warm, soft tortilla. This iconic breakfast wrap is a harmonious fusion of classic morning flavors, providing a satisfying, hearty start to your day with every bite.

Editor’s tip: Once you remove the wrap, you have a breakfast of champions that isn’t full of nasty carbohydrates. We highly recommend it.

Read more: Sonic Drive-In Keto Menu: A Full Low-Carb Options To Try!

Jack In the Box Extreme Sausage Sandwich (Forget the Bun)

(490 calories and 0 net carbs)

Check out this yummy sandwich – it’s like a cozy breakfast in every bite! Inside, you’ve got two melty slices of American cheese that just ooze comfort. Then, there are two plump sausage patties, sizzling and full of flavor. And the best part? A perfectly cooked egg nestled right in the middle, adding that creamy, dreamy touch. It’s the kind of sandwich that makes you want to wake up in the morning

Edito’s Tip: When you toss the bun, this mix of fats and proteins will keep you full and focused for hours without spiking your blood sugar.

Read more: Jack in the Box Keto Menu: Top 11 Low-Carb Options to Order!

Chick-fil-A Chicken, Egg, & Cheese Bagel (Bye Bye Bagel)

(270 calories and 7 net carbs)

Get ready to meet your new breakfast favorite from Chick-fil-A! Imagine biting into a soft, freshly sliced bagel that’s hugging a big, juicy piece of their famous fried chicken. Add a cozy slice of cheese and a fluffy egg, folded just right, and you’ve got yourself a breakfast bagel that’s not only super tasty but also makes your morning a bit more special. It’s like a little breakfast party in your hand!

Editor’s Tip: When you lose the bagel, you are left with a yummy meal we actually love when we are on road trips or taking kids to early morning practice.

Burger King Sausage Egg & Cheese Croissan’wich (Sorry Croissant)

(200 calories and 1 net carb)

Meet Burger King’s sausage, egg, and cheese croissant – your morning’s new best friend! It’s a real crowd-pleaser, packing a punch with its juicy sausage, gooey cheese, and fluffy eggs, all snuggled up in a buttery, flaky croissant. It’s the perfect grab-and-go breakfast for those hectic mornings when you’re on the run but still want something delicious and satisfying. Seriously, it’s like a little morning hug for your taste buds!

Editor’s Tip: Remove the carb filled croissant, and you have a nutritious breakfast you won’t feel guilty about eating.

Read more: What Can I Order Low Carb at Burger King? Find Out Here

McDonald’s Sausage McMuffin with Egg (Get Rid of That Bun)

(340 calories and 3 net carbs)

Get ready for a classic treat with this fast-food fave! We’re talking about a juicy sausage patty teamed up with a slice of good ol’ American cheese, and a perfectly cooked egg, all nestled cozily between the two halves of a toasty McMuffin. It’s the kind of breakfast sandwich that brings a smile to your face and a happy start to your day. Simple, tasty, and just plain satisfying!

Edior’s Tip: Once you get rid of the muffin, you will have a hardy breakfast meal made for running a busy schedule. 

Starbucks’ Sous Vide Egg Bites

(Bacon/gruyere 310 calories and 9 net carbs, Egg white/red pepper 170 calories and 9 net carbs.)

Starbucks has these awesome egg bites that are just perfect for a low carb, on-the-go breakfast. Picture this: one’s packed with crispy bacon and rich, nutty Gruyere cheese – it’s like a little bite of breakfast heaven. And the other? It’s a light and zesty combo of fluffy egg whites and sweet red peppers. Both are so tasty and convenient, you’ll want to grab a couple every morning!

Chick-fil-A’s Egg White Grill (You got it, Ditch the Muffin)

(172 calories and 2 net carbs)

Here’s the deal with this neat sandwich – if you skip the muffin, you’ve got yourself a tasty little number that’s low on carbs but big on flavor. What’s left? A creamy slice of American cheese, fluffy egg whites, and some deliciously grilled chicken. It’s a fun twist on your usual quick breakfast, giving you all the good stuff without the carb overload. Easy, yummy, and just right for keeping things light!

After exploring solid breakfast options, let’s not forget the drinks. Here’s what to sip and what to skip.

BONUS: Types of Low Carb Drinks To Order For Breakfast From Drive Thrus

People don’t realize how quickly carbs can add up simply through the drinks they order in the drive thru lines. Even if you are watching your carbs when you eat, it is the liquid sugars that can really do you in. 

Here are drinks to order that are low in carbs

  • Water
  • Black Coffee
  • Coffee With Artificial Sweeteners or Heavy Cream
  • Unsweetened Hot or Iced- Tea

Drive thru drink to avoid on low carb diets.

  • Fruit juice- Orange, apple, etc.
  • Coffee with creamers (flavored or not), syrups, or sugar
  • Soda
  • Chocolate Milk

Read more: Top 12 Keto-Friendly Drinks Besides Water

You will find more options when you stop at coffee shops like Tim Hortons, Starbucks, and Dunkin Donuts than you would at McDonald’s or Burger King. Sometimes, it is easier to simply buy your beverage separately or keep artificial sweeteners in your vehicle to use whenever you stop.

No matter where you go or where you live, there is a fast food restaurant serving breakfast for low carb keto’ers. Thanks to these options, you can stay within your 25-50 grams of carbs per day while getting plenty of proteins and healthy fats to keep you energized and raring to go.

With all these options, there is no good excuse for giving up the low carb lifestyle and filling up on empty calories and unhealthy, sugary, carb filled foods. 

Now that we’ve addressed some common breakfast items, let’s tackle a few frequently asked questions to give you even more clarity

FAQs

What Fast Food Restaurants Serve Low Carb Breakfast?

Most fast food places will serve options that can be turned into low carb options. However, our favorites include McDonalds, Sonic, Burger King, Starbucks, and Chick-fil-A. It is important to remember to remove all buns, bagels, and biscuits to keep your carb count low.

What Breakfast Foods Are Best for Keto?

The best breakfast foods to have while following a low carb diet include things like eggs, cheese, meats, and avocado. Avoid baked goods and sugary items like muffins, breads, donuts, fruit juices, etc.

Can You Order Coffee on a Low Carb Diet?

Coffee is a low carb diet approved beverage. It is the ingredients you add to it that can make a huge difference. Avoid using sweetened creamers and flavoring. Instead, add butter, whole milk, heavy cream, or artificial sweeteners.

Can You Order Fruit Juice in Drive Thrus on Low Carb Diets?

Drinks like orange and apple juice are loaded with sugars, and it is highly advised to avoid these drinks while following low carb diets. One cup of apple juice can contain up to 28 grams of carbs, and one cup of orange juice has around 25.

Up Next: Top 23 Keto-friendly Fast Food Options To Try!

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