Did you know that Burger King ranked as the fifth-largest fast-food restaurant in the world? (1)
Well, that doesn't come as a surprise since they offer some of the best burgers in the market.
But while their burgers are delicious, we have one small problem with them—they are high in calories and carbohydrates.
There's no way these would fit your keto diet.
But what if we tell you that their burgers (and other menu items) can be low carb with just a few tweaks?
What if there's a way that you can have a bite of their tender and juicy patties... even on keto?
Just a thought of it makes us giddy, and we're sure you're excited too!
To know how to eat low carb at Burger King, you need to read this article!
How to Order Low Carb at Burger King
Get your burgers bunless.
As mentioned, burgers are some of the best fast food items that you can eat on keto! (2)
You think getting your burgers low carb might be challenging, but the truth is.
You just need it without the bun, of course!
Without the bun, you'll be left with all the good stuff— the low-carb ingredients like cheese, burger, lettuce, onions, tomatoes, bacon, and many more.
The good news is you can order just about any burger at Burger King as long as you'll get it without the bun!
Make it sauceless too.
Aside from ordering the burgers bunless, it will also be best that you get it sauceless too.
This means you have to let go of the barbecue sauce (bummer, we know!), mayonnaise, ketchup, mustard, and many more.
You must avoid these sauces because they are made with high amounts of refined oils and sugars. While these ingredients are helpful in prolonging the sauce's shelf life, they can increase your net carbs consumption and possibly kick you out of ketosis.
Never order the sides.
And if you truly want to incorporate Burger King burgers in your keto diet, another guideline to keep in mind is to avoid the sides as much as you can.
This is because most of the sides at Burger King are laden with carbs—fries, onion rings, hash browns, shakes, and many more.
Pair it with a side salad.
But if you must have sides, we recommend going for side salads like the Chicken garden salad or chicken club salad.
Aside from the fact that this is a low-carb side dish, salads can also help you get the right amount of fiber that you need on a ketogenic diet. (3) Not only that, salad ingredients contain trace minerals and vitamins that you need to stay healthy.
When ordering a salad, there are some things that you need to keep in mind. First, you can ask the server to hold the dressing or, at the very least, choose a low-carb dressing. Second, order the salad without the croutons to minimize your carbohydrate consumption.
Try the breakfast sandwiches—without the bread, of course!
In addition to the burgers, another great keto-friendly option that you have would be Burger King breakfast sandwiches minus the bun!
However, please bear in mind that these sandwiches aren't as calorie-dense as their burgers. The good news is these are already a great choice if you're looking for something light yet satisfying.
Ask them to have the sandwiches lettuce wrapped.
If you're not satisfied with a side salad, then you can also ask them to have the burgers or sandwiches wrapped in lettuce leaves instead! Aside from boosting your fiber intake, the lettuce leaves will make it easy for you to eat the burger's content in the least messy way possible.
Check out their nutritional calculator.
We recommend doing your research in advance for those who want to make their Burger King experience as hassle-free as possible. What you can do is to check out the Burger King website for their available meals.
Since you're already on their website, you may as well check the dishes' nutritional content through their nutritional calculator. Using this, you'll be able to determine the amount of macronutrients in their food items.
If you're badly craving for it, take (only a few) chicken nuggets.
You already know by now that any processed foods are not suitable for the keto diet. Aside from the fact that it's not healthy for you, processed and greasy foods are often high in carbs.
We have great news for you!
You can eat chicken nuggets if you're badly craving it. However, you can only consume few pieces.
The key here would be to eat them in moderation. An order of 4pcs of chicken nuggets will give you around 10g net carbs.
Yes, that's within your limit, but it would already take up most of the net carbs you're allowed to eat in a day, so you need to limit your carbohydrate consumption throughout the day.
What Can You Eat Keto at Burger King for Every Meal?
We love the most about the Burger King menu is it's packed with different meals that you can eat for the whole day—from breakfast to dinner! With this, you can easily find something to order at Burger King regardless of what time of the day it is.
Here are some of the best Burger King Keto options that you can choose from:
Burger King Low Carb Breakfast Options
Breakfast is the most important meal of the day, and Burger King knows it. That's why they have an extensive breakfast menu with lots of low-carb options. When ordering any of their croissan'Wich, the pro tip is to ask them to hold the croissant.
These are as follows:
Bacon Egg and Cheese Croissan'wich
An all-time breakfast fave, Burger King's Bacon Egg and Cheese Croissan'wich include:
- Fluffy scrambled egg.
- Thick-cut smoked bacon.
- Melted American cheese.
- Flaky and buttery croissant.
Since it contains egg, bacon, and cheese, it has excellent fats that will suit your ketogenic diet needs.
Nutritional Content: 310 calories, 26g fat, 15g protein, and 3g net carbs.
Sausage Egg and Cheese Croissan'wich
Another breakfast must-have is the sausage egg and cheese croissan'Wich, which showcases savory sausage, melted American cheese, and fluffy eggs carefully arranged between a flaky croissant.
The combination of sausage egg cheese will not just satisfy your taste but fill in your fat needs as well.
Nutritional Content: 310 calories, 26g fat, 15g protein, and 3g net carbs.
Ham Egg Cheese Croissan'wich
Completing the breakfast trio is the Ham Croissan'wich which contains a thinly sliced sweet black forest ham topped with melted American cheese and fluffy eggs sandwiched in between 100% butter croissant slices.
Since this uses ham, it has the least amount of fats, carbohydrates, and protein among all the breakfast meals that we've discussed.
Nutritional Content: 130 calories, 28g fat, 12g protein, and 2g net carbs.
Eggnormous Burrito in a Bowl
Burger King launched their Eggnormous Burrito for people who feel extremely hungry in the morning. From its name, this burrito is a big one and packed with sausage, hash browns, bacon, cheese, eggs, cheese, and spicy cream sauce.
This one's incredibly filling, but as is, it will give you too many carbs that will certainly interfere with your keto diet. That's why this needs some tweaking.
How to Order: You can significantly lower the grams of carbs you can get from one burrito by asking the server to remove the tortilla and sauce.
Nutritional Content: 910 calories, 55g fat, 33g protein, and 67g net carbs.
Keto at Burger King Breakfast Add-ons
There's no doubt that the Burger King low-carb breakfast dishes that we mentioned are filling and satisfying. But if you feel that those are not enough to sustain you for the rest of the day, you can choose to order any of these Burger King keto add ons:
This is one of the must-have food items if you're on keto, so it just makes sense to order this add-on if you wish to increase your fat consumption. (4)
The good news is it's a great addition to just about any breakfast sandwich you would want to order.
Nutritional Content: A slice of bacon contains 54 calories, 4g fat, 4g protein, and 0 net carbs.
If you want an option with less fat, we suggest going with Burger King's forest ham.
Nutritional Content: 35 calories, 1g fat, 6g protein, and 0 net carbs.
Ahh, eggs... This is one of the safest and healthiest breakfast add ons that you can get. The best thing about this is you can choose from two cooking options—sunny side up or scrambled.
Even though this breakfast staple seems to be the simplest of them all, you'll be surprised to know that it contains the most amount of calories and grams of carbs among all the options here.
Nutritional Content: 160 calories, 12g fat, 10g proteins, and 3g net carbs.
The sausage patty is savory and delicious and will surely add a touch of flavor to any breakfast meal you wish to order.
But don't be fooled. This may be small, but it packs a lot of calories and fats in one serving.
Nutritional Content: 260 calories, 25g fat, 9g protein, and 0 net carbs.
For the cheese lovers, you'll be happy to know that you have the option to add more cheese to your meals. In addition to boosting your meal's cheesiness factor, this can also help increase your fat intake.
Nutritional Content: 60 calories, 4g fat, 3g protein, and 2g net carbs.
Burger King Low Carb Lunch and Dinner Options
When it comes to burgers and sandwiches, there are lots of choices at Burger King. The key to ordering any of these dishes is to order them without the bun or bread.
Now, if you're wondering which burgers and sandwiches can you eat keto at Burger King.
Here are some of your best options.
Original Chicken Sandwich
In general, it's not recommended that you order breaded or crispy chicken when on keto, so we advise sticking to a grilled chicken sandwich. But if you're badly craving for it, the crispy chicken sandwich no bun can be an exception.
This one uses slightly breaded white meat chicken with lettuce and mayonnaise.
Nutritional content: The chicken sandwich no bun contains 460 calories, 49g fat, 22g protein, and 9g net carbs.
Bacon Double Cheeseburger
Leaving Burger King without having a bite of their bacon double cheeseburger is a great crime as it's one of the best burgers they have. Plus, the contents of this burger can fulfill your keto fat requirements.
It contains two signature flame-grilled beef patty, smoked bacon, melted American cheese, pickles, and condiments (which you should avoid).
Nutritional Content: 270 calories, 22g fat, 30g protein, and 1g carbs.
Double Whopper with Cheese
The Double Whopper with Cheese is perfect for meat and burger lovers as it contains not just one but two quarter-pound flame-grilled beef patties along with tomatoes, lettuce, white onions, pickles, and the usual condiments.
To keep this as low carb as possible, hold the onions and tomatoes too.
Nutritional Content: 730 calories, 57.6g fat, 44g protein, and 4g net carbs.
The Bacon King is not called king for nothing. All the ingredients of this quarter-pound king—5 to 6 slices of bacon, 2 quarter-pound patties, melted American Cheese, and condiments-- are designed to satisfy you.
Ditch the mayonnaise, bun, and ketchup if you wish to keep this keto compliant.
Nutritional Content: 900 calories, 92.5g fat, 54g protein, and 3g net carbs.
Burger King Keto Sandwich and Burger Add Ons
Here are some of the keto-friendly add ons that will make your sandwiches and burgers more flavorful without sacrificing your keto diet:
- Buffalo Dipping Sauce
- Ranch Sauce
The Dishes You Should Never Eat at Burger King on Keto
If you wish to make the most out of your keto diet, here are some of the Burger King dishes that you should never order:
- Chicken Nuggets (lots!)
- Chicken Fries
- Steakhouse Burgers
- Mozzarella Sticks
- Onion Rings
- Strawberry Jam
- Grape Jam
- Honey Mustard Dipping Sauce
- Ken’s Apple Cider Vinaigrette
- Barbecue Dipping Sauce
- Ken's Honey Mustard
- Breakfast Syrup
- Ken's Lite Honey Balsamic
- Morning Star
- Cheese Biscuit
Based on the wide range of low carb choices that we've discussed in this article, we can say that you can go low carb at burger king.
To sum it up, Burger King offers extensive low-carb burger and sandwich selections.
However, they have limited low-carb sides, so that's something you should keep in mind when planning to eat at this fast-food restaurant.
But all in all, our verdict is this is definitely one of the best fast-food restaurants to eat when on the keto diet.
There are a few more restaurants that you can eat in low carb style, one of them is Mexican restaurant.