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The Best Tasting Low-Carb Dishes At All The Big Fast Food Chains

If you've made a habit of eating fast food you're probably aware that it's incredibly easy to go overboard. It's not so much that all the food is fried, these days there are plenty of healthier non-fried options out there in the fast food landscape, but it's the carbs that are hard to avoid. Carbs in fast food are everywhere! And if you don't live a particularly active lifestyle those carbs can add up fast.

So we're here to help by pointing you in the direction of our favorite low-carb dish at all the big fast food chains. This is going to be a slightly shorter list than we usually put together because while a lot of fast food menus have keto sections or dishes low on carbs, some… just don't. Sure, you could hack any meal to fit your needs, but we want to avoid options that require throwing away ingredients or transforming the food to a point where it's not enjoyable to eat anymore.

For example, Arby's. Arby's doesn't have any truly low-carb options on its menu worth eating, and if you want to eat Arby's without the carbs you're going to have to order the sandwiches without buns. Does a bun-less roast beef sandwich sound good to you? We hope not. So we've simply eliminated the fast food brands that don't fit the bill, building out a list of dishes that mostly sit comfortably under 20 grams of carbohydrates.

Here are all the best low-carb dishes across the fast food landscape.

Chick-fil-A — 12 Count Grilled Chicken Nuggets Chick-fil-A

Carbs: 2gTasting Notes & Thoughts:

Let me start by saying Chick-fil-A has several really great salad options that tick the low-carb box (assuming you don't use too much dressing or get fried chicken), but for the best flavor option, you've got to go with the grilled nuggets.

For being grilled, these nuggies are surprisingly juicy and tender with a lemon-meets-char flavor with a hint of floral black pepper. The 12 count feels pretty substantial as a meal, no sides necessary.

The Bottom Line:

Grilled nuggets don't have the allure of their fried counterparts, but sometimes these hit better than the OG. Pair it with the right sauce (if you can spare the carbs) and you've got a flavorful, protein-rich low-carb meal on your hands.

Chipotle — The UPROXX Keto Bowl Dane Rivera

Carbs: 16gTasting Notes & Thoughts:

A while back and after extensive testing we put together the three best-tasting bowls from Chipotle, and while we weren't always going for "healthy," per se, our custom Keto Bowl offers great flavors and a minimal amount of carbs.

Here is the build: Double chicken, fajitas, guacamole (where most of the carbs come from), tomatillo-red chili salsa, and cheese.

Flavor-wise, what you get here is a savory adobo zest with a bit of vegetal smokiness with nutty, sweet, and salty characteristics. Aside from the carbs, you're looking at 73 grams of protein — so while this bowl isn't much to look at, it'll fill you up while also tasting amazing.

The Bottom Line:

Our custom Keto Bowl build packs big sumptuous flavors and clocks in under 20g of carbohydrates.

Del Taco — Chicken Taco Del Carbon Guac'd Up Del Taco

Carbs: 14gTasting Notes & Thoughts:

Straight up, Del Taco doesn't have great low-carb options. This small, palm-sized taco, features marinated chicken, onion, cilantro, a mild green sauce, and guacamole, served in a corn tortilla. One taco isn't enough to leave you satisfied, especially when compared to our Chipotle Keto Bowl Build, which only has two additional grams of carbohydrates but is significantly more food overall.

Still.. It does meet our "under 20g" threshold, so we're including it.

The taco packs a good amount of flavor, the chicken is tender, cilantro and onion always work, and the mild green sauce provides a lot of tangy flavor with a mild finish.

The Bottom Line:

You can probably find a better option at another restaurant that'll make for a more substantial and satisfying meal, but if you must, this is the best low-carb non-fried option at Del Taco. If you don't mind fried food, the crunchy snack taco has about half the carbs, so you could always order that.

El Pollo Loco — Double Chicken Avocado Salad El Pollo Loco

Carbs: 14g (with dressing)Tasting Notes & Thoughts:

As you can tell from this list, I don't love salads. If there is a great dish that isn't a salad, I'm going to order that instead. Having said that El Pollo Loco's Double Chicken Avocado Salad is pretty damn delicious.

On a bed of romaine, you get a double serving of freshly flame-grilled chicken, buttery slices of ripe avocado, pumpkin seeds, and a mild Pico de Gallo. The chicken has this nice zesty-citrus flavor while the avocado adds some savoriness to the dish. The Pico de Gallo adds a nice aromatic touch, but the real flavor comes from the cilantro dressing, which adds a fresh and peppery aftertaste to everything.

The Bottom Line:

Legitimately one of the best salads in all of fast food.

Flame Broiler — Mini Bowl (Veggie Base/Chicken) View this post on Instagram

A post shared by The Flame Broiler (@theflamebroiler)

Carbs: 13gTasting Notes & Thoughts:

Flame Broiler's mini bowls are perfect for dodging carbs, all you have to do is give up the rice base for a base of veggies. The veggie base consists of carrots, cabbage, and broccoli. For the least amount of calories, opt for the chicken over the beef. I like the option that is cooked with Magic Sauce and Korean Spicy Sauce, which adds a sweet, slightly tangy heat to the dish that quickly becomes addictive.

I know it sounds crazy to give up the rice in a rice bowl, but the veggie and meat mix manages to accentuate the flavors of the sauces much better, as rice sort of serves as a sponge/palate cleanser. This puts the focus on Flame Broiler's chicken (which is freshly grilled to order) and its steamed veggies.

The Bottom Line:

Ditching the rice will take some getting used to initially, but by the end of the bowl you'll realize how inessential an ingredient it is in this dish.

In-N-Out — Tomato Wrap Dane Rivera

Carbs: 11gTasting Notes & Thoughts:

Thought we were going to suggest the protein-style burger? Nah, the Tomato Wrap is really where it's at. Instead of watery lettuce that dilutes the flavor of In-N-Out's deliciously salty beef patties, the Tomato Wrap adds an umami richness to the burger and is so juicy that you don't need any burger sauce here, allowing you to cut even more calories out of the dish.

All you need are tomatoes, grilled onions, cheese, and beef for a savory umami-packed mouthwatering burger. It's easily my favorite dish on this whole list.

The Bottom Line:

If this was ranked, it would be number 1. Once you have the Tomato Wrap you'll never go back to the inferior and messy Protein Style burger.

McDonald's — Bunless Double Sausage McMuffin Hack Dane Rivera

Carbs: 4gTasting Notes & Thoughts:

I know I said we were going to avoid dishes that require throwing away ingredients, but we're giving McDonald's a pass because you can ask for this thing bunless, and they'll wrap it up for you in paper no problem.

This is a pretty popular McDonald's hack (it was even included in Netflix's The Killer) and consists of two sausage patties (you'll have to ask for the additional one), two slices of cheese, and a thick fried egg in between. It's black pepper forward, meaty, slightly sweet, and salty.

The Bottom Line:

Yes, you'll have to give up the best part of the whole sandwich but the Bunless Double Sausage McMuffin hits the spot if you're looking for a meaty, salty, indulgent breakfast that is still low on carbs.

Panera — Green Goddess Chicken Cobb Salad (Half Size) Panera

Carbs: 12gTasting Notes & Thoughts:

The most difficult thing about this dish is that if you want to keep it under 20g of carbs, you're going to have to give up that side of bread for apples. If you can get past that, this is a great-tasting salad.

It features a mix of chicken, purple cabbage, kale, romaine, cherry tomatoes, avocado, a hard-boiled egg, bacon, pickled red onions, and green goddess dressing. The combination is vegetal and a bit bitter, with a nice tang from the pickled red onions and a buttery sumptuousness courtesy of the fresh avocado. The signature Green Goddess Dressing is creamy without being too heavy, with a basil top note.

The Bottom Line:

Altogether it's good. Not quite as satisfying as a tomato-wrapped burger, but way healthier!

Popeyes — Blackened Chicken Tenders (5 Piece) View this post on Instagram

A post shared by Taylor (@level.Up.Keto)

Carbs: 3gTasting Notes & Thoughts:

A word of caution before you run out to Popeyes to pick these Blackened chicken tenders up — right now they're off menu. That means some Popeyes restaurants will be able to oblige your request (the Blackened Chicken Sandwich is a permanent menu option, so they have the ingredients on hand) but others will tell you this dish is "discontinued." It's not, Popeyes just doesn't feel like promoting it right now. But be patient, because they always bring it back.

These tenders are great, they have a peppery-smokey flavor with a heavy dose of cajun seasoning which adds a mild spice to the dish. The chicken is still fried, but it isn't breaded in flour, it's instead breaded in seasoning, which results in a chicken tender that is more flavorful than its fried counterpart. I love these things and if I'm not trying to watch carbs, I often opt for the Blackened Chicken Sandwich over the original. The seasoning is that good.

The Bottom Line:

Your local Popeyes might have it, or might not — it's a toss-up.

Taco Bell — Crunchy Taco Taco Bell

Carbs: 13g

Tasting Notes & Thoughts:

Okay, straight up, this isn't your best option. It's fried and can't exactly be called healthy, but hey, it's well under 20 grams of carbohydrates, which means it qualifies for this list. Inside a fried corn tortilla you get a hefty portion of zesty meat, flavorless lettuce, and a sprinkling of cheese.

I love Taco Bell tacos so I have nothing really negative to say here. It's small but oh so tasty.

The Bottom Line:

It's not healthy by any means, but hey it's low in carbs relative to the rest of the Taco Bell menu, so that's something!

64 Top Low-Carb Foods

Medically reviewed by Allison Herries, RDN

For many people, moderating carbohydrates (carbs) is important. This is especially true for people with certain health conditions, like diabetes. Carbohydrates are sugar molecules that give you energy.

But even without a health condition, keeping carbs in check is essential for overall health. Eating too many carbs can eliminate room for other important nutrients in your diet. Some main low-carb food groups include proteins (like meat, eggs, nuts, and fish), some vegetables, fruits, and more.

This article explains what to eat on a low-carb diet, how to determine how filling carbs are, and how many carbs you should eat daily.

A Sample Low-Carb Food List: 64 Foods

So, which foods are low in sugar and carbs? From non-starchy veggies to meats and eggs, there are plenty of filling, low-carb foods to choose from.

What Is a Low-Carb Diet?

Studies define a low-carb diet in different ways. A low-carb diet can mean the following:

A diet with less than 130 grams (g) of carbohydrates per day

Less than 26% carbs in a 2,000-calorie diet

Less than 20% of total calories derived from carbs

Meat

Many people wonder if meats have carbs. The answer is often no. Most meats are naturally carb-free. The following meats have no carbs:

Chicken

Turkey

Pork

Beef

Lamb

However, when it comes to meats, the carbs may come in what you add in the cooking process. For example, if you add breading, you will likely introduce carbs to the food.

Eggs

Eggs have virtually no carbohydrates. One medium egg contains less than half a gram of carbs.

One study found eating eggs for breakfast may help improve insulin resistance and blood pressure levels, although more research is necessary. Additional research shows that consuming eggs may positively impact body composition by increasing muscle mass and lowering fat mass. Eating eggs as part of a meal also increases satiety, which might encourage you to eat less.

Seafood

Fish and other seafood are naturally low in carbs. Some examples of seafood to enjoy on a low-carb diet include:

Salmon

Trout

Tuna

Catfish

Cod

Halibut

Mackerel

Perch

Pike

Pollock

Tilapia

Whitefish

Lobster

Shrimp

Crab

Oyster

Clams

Adding ingredients like breading in the cooking process may add carbs. Research shows that including fish in your diet can help you feel fuller for longer, control your appetite, and produce smaller glycemic excursions after a meal.

Vegetables

Not all vegetables are low in carbs, but many are. The following are all low-carb vegetables:

Starchy vegetables, on the other hand, are higher in carbs. These include white potatoes, sweet potatoes, yams, corn, beans, carrots, beets, turnips, and winter squashes.

Fruits

Though fruits have more carbs than low-carb veggies, they still have fewer carbs than many other foods. Some lower-carb fruits include:

Dried fruit, apples, pineapple, and bananas are higher in carbohydrates.

Related: Keto Fruits: What Fruits to Eat and Avoid on the Keto Diet

Nuts

Most nuts are naturally low in carbs. The following nuts have less than 6 g of carbs per 1-ounce (oz) serving:

Peanut butter and other nut butters are good nut sources for a low-carb diet.

Milk and Dairy

Though dairy products have more carbs than meat and low-carb veggies, they are S considered low-carb foods. Enjoy the following dairy products in a low-carb diet:

Researchers found that higher-fat dairy products may help reduce the risk of prediabetes.

Fats

Fats and oils are another naturally no-carb food. These include:

Related: What Are Healthy Fats? 8 High-Fat Foods for Your Diet

What Determines How Filling Carbs Are?

Many people who choose a low-carb diet are interested in learning which low-carb foods are the most filling. It helps to know what determines how full certain carbs are likely to make you feel.

There are two types of carbohydrates: simple and complex carbs. Simple carbs are found in highly processed foods like candy, sodas, white pasta, white rice, and breakfast cereals. These foods provide a quick burst of energy but lack vitamins, minerals, and fiber.

Complex carbohydrates in foods like legumes, fruit, starchy vegetables, and whole grains contain fiber, which helps you feel full. These foods are digested more slowly, giving you energy over a prolonged period.

When choosing carbs to feel full, it makes the most sense to choose complex carbs over simple carbs.

Calculating Which Foods Are Low-Carb

Calculating carbs for a low-carb diet helps you understand the foods you eat. You can determine the amount of carbohydrates in a food serving by reading the nutrition label, which lists the total carbohydrates, dietary fiber, and sugar.

You can calculate "net carbs," which means carbohydrates minus fiber and sugar alcohol. Because the body doesn't easily digest and absorb fiber or sugar alcohols, they can be subtracted from the food's total carb count. Doing so gives you the digestible (net) carbs.

However, the formula for net carbs assumes that no fiber or sugar alcohols are metabolized by the body, which is not always the case. Some will be partially digested and provide calories. For this reason, experts recommend simply calculating the total grams of carbs consumed rather than the net carbs.

Recommended Daily Carb Intake

The U.S. Department of Agriculture's Dietary Guidelines for Americans recommends that kids and adults get 45% to 65% of calories from carbs. But if you aim for a low-carb diet, you might cut that back further.

Low-carb diets can be an excellent way to manage your weight. It can also help people with diabetes get a better handle on their glycemic control. However, it's important to remember that carbs are also essential to a healthy diet.

Try not to limit them too much or go completely "carb-less." The best approach is to replace highly processed carbs and added sugars with unprocessed carbs.

There is no magic number for determining how many carbs you should consume. A healthcare provider can help determine what is best for your diet. If you have diabetes, for example, how many carbs you can eat and still stay in your target blood sugar range depends on many things, including:

Age

Weight

Activity level

A dietitian can help you make an eating plan for your situation.

Summary

There are many foods you can enjoy on a low-carb diet. These foods include meats, eggs, fruits and vegetables, fish, dairy, and nuts. A low-carb diet can help you work on more nutritious eating overall, or if you have diabetes, it can help you manage your condition. It's best to choose complex carbs over simple carbs because they contain fiber, which will help you feel fuller for longer. A healthcare provider or dietitian can help determine if a low-carb diet is best for you.

Read the original article on Verywell Health.

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The Down Low On Low-Carb Diets

You've cleaned out those pantry closets, gone food shopping, and made the commitment. It's official: you're on a low-carb diet!

But while the road to a slimmer new you may be paved with high-protein foods, if you're like most low-carbers it's likely you've also encountered a few potholes along the way.

"Any time you make a fundamental change in your diet your body is going to react -- and when it does you are bound to experience certain symptoms or problems," says Stephen Sondike, MD, director of the Nutrition, Exercise, and Weight Management Program (NEW) at Children's Hospital of Wisconsin.

When that change involves reducing carbs, he says, among the most common problems is constipation.

"One of the primary places where you are going to see metabolic changes on any kind of diet is in your gastrointestinal tract -- and that can include a change in bowel habits often experienced as constipation," says Sondike, who is also credited with conducting the first published, randomized clinical trial on low-carb diets. The reason, Sondike tells WebMD, is that most folks get whatever fiber they consume from high-carb foods such as bread and pasta. Cut those foods out, and your fiber intake can drop dramatically, while the risk of constipation rises.

"However, if you really follow a low-carb diet correctly, you will be replacing those starchy foods with low-carb, high-fiber vegetables -- which should help counter the constipation by providing as much, if not more fiber, than you had before," says Sondike.

Doctors say that eating up to five servings of low-carb vegetables daily -- foods such as broccoli, cauliflower, and lettuce -- can keep your bowels healthy without interfering with weight loss.

If it's still not doing the trick, Sondike says a fiber supplement -- such as Metameucil or FiberCon can help.

"The one thing I would not do is start taking laxatives -- adding more fiber to your diet is definitely a smarter and healthier way to deal with the problem," says Doris Pasteur, MD, director of the Nutrition Wellness program at Mt. Sinai Medical Center in New York City.

A low-carb diet can help you lose weight because it turns on fat-burning processes, known as "dietary ketosis." These ketones are also thought to have an appetite suppressant effect.

However, Pasteur says that when large amounts of ketones are produced, your body can become quickly dehydrated -- another problem faced by those on a low-carb diet.

The solution: Drink more water.

"The lower your carb intake, the greater your risk of dehydration and subsequently the greater your need for water," says Pasteur. Most low-carb diet experts suggest drinking at least 2 quarts of water daily.

In addition to keeping you adequately hydrated -- which can also help alleviate constipation -- drinking lots of water can also help offset still another low-carb diet problem: bad breath. The ketones produced during the diet can lead to what is sometimes described as a fruity odor although it is often described as having an almost "chemical" odor similar to acetone or nail polish remover.

Now if you're thinking you'll just handle the problem by brushing and flossing a little more often, guess again. Since the breath odor is coming from metabolic changes and not necessarily a dental-related condition, traditional breath products are not likely to provide long-lasting relief. On the other hand drinking more water intake can do the trick.

"The water helps dilute the ketones in your system, and while that won't affect weight loss, it will help with the bad breath," says Sondike.

The lower your intake of carbohydrates, the greater your need for a vitamin supplement. That's the mantra that most doctors now recommend that everyone on a low-carb diet should never forget.

The reason? Any time you restrict your diet, particularly in terms of certain food groups, your nutrient levels can drop. But when your diet is low carb, experts say you may be in even greater need for certain key vitamins and minerals, particularly folic acid.

"If you're cutting out cereals, fruits, vegetables, fortified grains, then you are cutting out your major source of folic acid, a B vitamin that is not only important when you are pregnant, but important to everyone's overall health," says NYU nutritionist Samantha Heller.What's more, says Heller, folic acid is key to controlling levels of homocysteine, an inflammatory factor linked to heart disease. If you're already at risk for cardiovascular problems, she says, dropping folic acid levels too low could put your health at serious risk.

One way to protect yourself, she says, is to take a B vitamin supplement -- with at least 400 micrograms of folic acid daily.

"All of the B vitamins work together in a very complicated metabolic pathway and they need each other -- so if you are not going to get your source in foods, then a vitamin supplement is a must," says Heller.

Sondike agrees and says that, "Any time you are on a weight-loss diet you need a good multivitamin, regardless of whether you are limiting your carbohydrate intake or not," he says.

Although there has been some evidence that a low-carb diet can also take its toll on calcium levels, Sondike says that fortunately, this is usually only on a short-term basis.

"Your body will often shift metabolism when you do something different to it -- but it equalizes -- you see a rapid shift and a return to normal -- and the longer-term studies show normal results in this area," says Sondike. Still, he tells WebMD it's a "smart idea" to take a calcium supplement beginning at the start of your low-carb diet to safeguard against a possible deficiency. Tofu can also be a good source of calcium.

Another mineral you may want to supplement is potassium. While there is no concrete evidence that a dramatic potassium loss occurs on a low-carb regimen, Sondike says to ensure against problems he recommends patients use Morton's Light Salt -- a potassium chloride product that he says can add back any of this important mineral that's lost. Eating a few almonds is also a good way to supplement this mineral without adding carbs to your diet.

Finally, if you stick to your low-carb diet via the use of prepackaged foods, experts say read the label carefully to avoid ingredients that are notoriously responsible for gastrointestinal upsets, and especially excess gas. Among the worst offenders: sugar alcohol, found in sweeteners such as sorbitol.

"Anything above 10 grams or more of sorbitol at a time has been shown to cause gastrointestinal upset -- and some of these low-carb diet foods have as much as 30 grams a serving," says Heller. While it won't make you violently ill, she says, it can make you -- and those in the same room -- pretty uncomfortable.

Sondike agrees and also cautions us to "read the labels."

"If a product is advertised as having 3 net carbs but the label says 35 grams of carbs, then it's likely that 32 grams are sugar alcohol -- and it's probably going to upset your stomach," says Sondike.

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