image of Jack in the Box Keto Guide_ What to Order & Avoid

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

Did you know that you can still eat at fast-food restaurants even if you’re on a ketogenic diet?

Yes, that’s right!

While we don’t advise that you eat fast foods often, there are a few times when you can’t help but have to.

With that in mind, the least that we can do is to help you find the best fast-food restaurants to eat in and the best low-carb dishes to order.

One of our favorites is Jack in the Box simply because they offer a wide range of dishes that will not just satisfy your taste buds but will help you stick to your dietary restrictions as well.

To know what is the best Jack in the Box keto options, keep on reading!

How to Order Low Carb at Jack in the Box For Keto Diet

Among all the American fast-food restaurants, you’ll have higher chances of enjoying low-carb keto options at Jack in the Box.

This is because they have an extensive menu from pasta to burgers to sandwiches and many more. The dishes that they offer range from carbohydrate-rich to low-carb options.

Another great thing about their menu is you can find a way to turn their regular dishes into low-carb options. Here are some tips on how to do that:

1. If you want to order a sandwich, hold the bun and sauce.

Sandwiches are some of the biggest hits in Jack in the Box, but as you may already know by now, bread is a big no-no. The good news is you have the option to ditch the bread.

If you feel that the sandwich will not be as filling without the bread, you’ll be happy to know that most of their sandwiches are loaded with generous amounts of meat, eggs, and cheese.

They are sure to fill you up, but also unhealthy for your diet. Therefore, your solution is to add more meat to make it more satisfying.

Additionally, most of the sandwiches come with sauces. These sauces contain sugar and may be rich in carbohydrates, so you should ask them to hold the sauces too.

2. Order a bunless burger and order a salad on the side.

From its name, these are burgers with no buns, so you’ll mainly get a burger patty, Cheese, veggies, and other toppings.

Ask them to hold the fries or onion rings that usually come with it. Instead, order a side salad so you won’t just lower your carbs intake but boost your fiber consumption as well.

3. Choose hard shell over soft shell tacos.

While both shells contain carbohydrates, we recommended choosing the hard shell tacos.

They are easier to eat than the fillings of a quesadilla or soft shell tacos.

4. Go for unsweetened drinks.

Since you’re eating at a fast-food restaurant, most of the drink offerings you can choose from have high sugar content.

It would be best that you stick with water but if you want something more refreshing, go for unsweetened teas.

5. Always check the nutrition facts.

We love this fast food restaurant because they provide their customers with all their dishes’ nutrition facts. (*) 

With this, you can check the macros of the meal that you’re planning to get to ensure that it will fit your low-carb diet.

Top 11 Low Carb Options at Jack In The Box Menu

To help you determine what the Jack in the Box low carb options are, we’ve compiled some of the best low carb ones below:

1. Grilled Chicken Strips

The Grilled Chicken Strips is one of the best options for the keto diet.

This is recommended for physically active keto dieters as these contain 68% protein.

If the dish comes with sauce, don’t forget to hold the sauce. The good thing is the chicken strips are already flavorful in itself, so you won’t need the dipping sauce to boost its taste.

But if you want to try it with the dipping sauce, go ahead as it comes with a flavorful ranch dressing. However, make sure to include that in your macro count.

You will get

  • 250 calories
  • 7g fat
  • 43g protein
  • 5g of net carbs 

for one serving of the grilled chicken strips.

2. Grilled Chicken Salad

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One of the protein-rich and low-carb options you have in Jack in the Box is the grilled chicken salad.

This dish includes grilled chicken strips, tomatoes, carrots, cucumber, croutons, lettuce, and carrots. It’s served with a low-fat balsamic dressing.

We recommend this salad with grilled chicken as it comes with plenty of vegetables that would be good for increasing your fiber intake. However, we’re a bit concerned with the sauce and croutons that come with it.

What we recommend when ordering the grilled chicken salad is to hold the croutons and the balsamic dressing. If you’re planning to order the salad with grilled chicken, you can try replacing the dressing with a ranch dressing to minimize the net carbs.

For a single serving of grilled chicken salad with ranch dressing and without the croutons and dressing

  • 230 calories
  • 8g fat
  • 30g protein
  • 4g fiber
  • 12g net carbs

3. Grilled Chicken Club Salad

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If you’re looking for another salad option, the chicken club salad with grilled chicken strips is here to your rescue. Same with the chicken salad, this comes with tomatoes, cheddar cheese, croutons, and lettuce. We recommend holding the croutons to lessen the net carbs.

The great thing with the grilled chicken club salad is you have the option between grilled or breaded chicken strips. Since you’re on a keto diet, we recommend going for the grilled option as it’s low carb. This also comes with a strip of bacon and ranch dressing.

For a serving of grilled chicken club salad without croutons

  • 618 calories
  • 45g fat
  • 40g protein
  • 4g fiber
  • 11g net carbs

4. Extreme Sausage Sandwich

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If you love breakfast, you’ll be happy to know that Jack in the Box serves all their breakfast dishes. Their breakfast sandwiches are a big hit as it’s loaded with meat, eggs, and Cheese.

One of the best low-carb options from that line is their extreme sausage sandwich. This one, in particular, contains two sausage patties, a fried egg, two slices of American Cheese, and a bun.

Since you’re on keto, toss the bun aside. The sandwiches don’t come with sauces, which is the case for their Extreme Sausage Sandwich.

A single serving of their Extreme Sausage Sandwich no bun will give you

  • 650 calories
  • 49g fat
  • 25g protein
  • 1g fiber
  • Around 1g net carbs

5. Ultimate Breakfast Sandwich

Here’s another breakfast sandwich that you can get when on a keto diet. The Ultimate Breakfast Sandwich is packed with two types of meat—2 slices of ham and bacon. Like other breakfast sandwiches, the ultimate breakfast sandwich also has American Cheese, 2 eggs, and a bun.

The Ultimate Breakfast Sandwich will give you

  • 520 calories
  • 31g fat
  • 31g protein
  • 1g fiber
  • 30g of net carbs with the bun

The good news is that you can eliminate almost all the carbs if you ditch the bun since this doesn’t contain any sauces.

6. Loaded Breakfast Sandwich

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Do you want a more jam-packed yet low-carb breakfast sandwich than the Ultimate Breakfast Sandwich? The Loaded Breakfast Sandwich may be the one for you.

From its name, the Loaded Breakfast Sandwich contains just about all the breakfast meats that you love—ham, sausage, and bacon. Of course, this has eggs and American Cheese too. And instead of a plain bun or bread, they used sourdough bread for this, which is considered one of the healthiest type of breads today. (*)

The Loaded Breakfast Sandwich order will give you

  • 707 calories
  • 47g fat
  • 36g protein
  • 2g fiber
  • 36g net carb

If you remove the sourdough bread—which you should—the carbohydrate content will be reduced to almost zero.

7. Bacon Ultimate Cheeseburger

The Bacon Ultimate Cheeseburger is perfect for both meat lovers and keto dieters. This is because the burger comes with two pieces of quarter-pounders and 3 bacon slices. Other ingredients include mayo, ketchup, mustard, Swiss cheese, American Cheese, and burger buns.

There’s no doubt that the bacon ultimate cheeseburger has lots of ingredients, but there are only two potentially problematic ingredients for the keto diet. These are no other than ketchup and the burger buns.

The Bacon Ultimate Cheeseburger will give you

  • 930 calories
  • 65g carbs
  • 55g protein
  • 1g of fiber
  • 32g of net carb

If you ditch the sauce and the buns, you can reduce the carbohydrate content to only 1 to 2 grams.

8. Sourdough Grilled Chicken Club

Yes, grilled chicken is one of the best keto options you should take advantage of. That’s why we’re recommending another dish that contains these tasty grilled chicken strips—the Sourdough Grilled Chicken Club. Other ingredients of this sandwich are bacon, tomato, mayo, lettuce, and a piece of sourdough bread.

The sourdough grilled chicken club will give you

  • 580 calories
  • 30g fat
  • 39g protein
  • 3g fiber
  • 38g net carb with the bread

Order this without sourdough bread, and you can certainly significantly reduce your carbohydrate consumption.

9. Bacon Swiss Buttery Jack Burger

The Bacon Swiss Buttery Jack Burger is one of the Jack in the Box bestsellers. Well, you’ll be happy to know that it’s one of the best Jack in the Box low-carb options that you can enjoy.

What makes the Bacon Swiss Buttery Jack Burger a hit is it features a ¼ pound patty topped with melted garlic herb butter, Swiss Cheese, hickory smoked bacon, creamy bacon mayo, and the Jack in the Box signature bun.

It’s all good things in one gourmet burger. Finish this burger, and you’ll get

  • 890 calories
  • 59g fat
  • 42g protein
  • 3g of fiber
  • 48g net carbs

While the bun is one reason why this is their bestseller, you may want to hold the bun to keep it low carb.

10. Buttery Jack Burger Classic

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The Buttery Jack burgers from Jack in the Box also come in a classic version—quarter pounder, lettuce, and tomatoes. It also has all the fixings you want– melted herb, garlic butter, Swiss cheese, mayo, and ketchup. Again, all of these are placed in between their Gourmet signature buns.

You’ll get

  • 860 calories
  • 58g fat
  • 37g protein
  • 4g fiber
  • 51g net carb with the bun

Yes, that’s too many carbohydrates for a keto diet. That’s why we recommend that you hold both the bun and the ketchup when ordering the Buttery Jack meals.

11. Meat Lovers Breakfast Burrito

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The Meat Lovers Breakfast Burrito is a great low-carb breakfast option. If you love meat, you’ll enjoy this as it has sausage, ham, and bacon! Let’s not forget it also has cheddar cheese and scrambled eggs—all wrapped in a flour tortilla and served with fire-roasted salsa.

You’ll get

  • 810 calories
  • 51g fat
  • 40g protein
  • 3g fiber
  • 50g net carbs

To turn this into a low-carb breakfast dish, hold the tortilla and salsa.

Jack in the Box Foods to Avoid When in Keto (BONUS)

Jack in the Box is a fast-food restaurant that goes way back to 1941. (*)

So, it does have dishes on its menu that will never suit the keto diet, no matter how many tweaks you make. These are as follows:

  • Breaded Chicken Dishes (Fried Chicken, Chicken Nuggets and Crispy Chicken Strips)
  • French Fries (Chili Cheese Curly Fries, Triple Cheese and Bacon Curly Fries, Seasoned Curly Fries, Sauced and Loaded Fries, and Plain French Fries)
  • Onion Rings
  • Tacos (Loaded Tiny Tacos and Tiny Tacos)
  • Shakes
  • Cakes (Cheesecake and Chocolate Cake)
  • Sodas and Sweetened Teas
  • Mini Pancakes
  • Stuffed Jalapenos 
  • Egg Rolls

Final Words

Jack in the Box is one of the fast-food restaurants that have the most extensive menu.

Their offerings range from low carb and keto-friendly to sugary, greasy, and carb-rich.

If you’re going to order more than a few times here, it’s a must that you learn how to choose your Jack in the Box meals wisely.

We hope that this article will serve as your guide to ordering keto at Jack in the Box. 

And if you want to check out how to order at Dunkin Donuts but still keep your keto diet in mind, here is our guide.

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