Lunch Ideas for Low Carb Fast Food

Lunch Ideas for Low Carb Fast Food

Does the idea of having a low carb lunch at a fast food restaurant seem like forcing the like poles of two magnets together?

You may feel that way because a lot of fast food items contain bread, potatoes, tortillas, rice, and other high carb foods as their main menu item.

It may leave you feeling overwhelmed and tempted to eat whatever that’s available when you have no other options available.

We’ll help you see how you can eat a completely low carb lunch when you’re eating out at fast food restaurants.

Is It Possible to Eat Low Carb on Fast Food?

It’s entirely possible to eat low carb at fast food restaurants even if there isn’t anything visible on the menu. All you have to do is to add or substitute certain items as we’ve discussed here.

Burgers without the buns, tacos without the tortillas, Taco Bell’s steak bowl without rice and beans, and the list goes on. A lot of restaurants also have customizable menu items.

What Are The Best Options For Low Carb Fast Food Meals?

Here are some low carb lunch ideas from some of the well known fast food restaurants in the United States.



Grilled Chicken

When it comes to eating a low carb fast food meal at KFC, you’re better off with their grilled chicken items because they have almost zero carbs. KFC’s grilled chicken is prepared by marinating the fresh chicken in salt, coconut oil, their spices, and slowly grilled until it gets its juicy finish.

Grilled Chicken Breast Nutritional Info

  • Total calories per serving: 210
  • Fat: 7 g
  • Protein: 38 g
  • Carbs: 0

You can opt for the grilled chicken thighs if you want to lower the calories and protein.

Grilled Chicken Thigh Nutritional Info

  • Total calories: 150 calories per serving
  • Fat: 9 g
  • Protein: 17 g
  • Carbs: 0

A two-three piece KFC chicken combo meal usually costs anywhere between $5.99 to $7.99. You may be able to get it for less if you just want the chicken on its own.


Egg McMuffin (No Bread)

McDonald’s delicious egg McMuffins have fresh A-grade egg on a toasted English muffin. It’s usually topped with real butter, lean bacon, and melty American cheese.

Here are its nutritional info without the muffin and bacon:

  • Total calories: 140 (160 with bacon)
  • Fat: 11 g
  • Carbs: 2 g (3g with bacon)
  • Protein: 9 g (12g with bacon)

The current price of the egg McMuffin is $2.79 and $3.99 for the meal option.

Sausage McMuffin (No Bread)

The sausage McMuffin is the same as the one above but with a hot sausage patty. It’s also available in other options such as with egg, without egg, and triple breakfast stacks McMuffin.

Nutritional info for a simple sausage McMuffin without the muffin:

  • Total calories: 260
  • Fat: 24 g
  • Carbs: 2 g
  • Protein: 9 g

The price of a sausage McMuffin is $1.19 and $2.99 for the sausage McMuffin with egg.


Tuna Salad

SubWay’s tuna salad is a delicious mix of flaked tuna, mayo, crispy lettuce, and veggies. It’s low in carbs and high in fats, making it a perfect lunch choice for anyone on low carb and keto diet.

Nutritional info:

  • Total calories: 310
  • Fat: 24 g
  • Protein: 15 g
  • Carbs: 11 g

Roast Beef

This is a satisfying salad with lean, sliced roast beef with crispy vegetables.

Nutritional info:

  • Total calories: 140
  • Fat: 3.5 g
  • Protein: 19 g
  • Carbs: 12 g

Both of these salads are currently priced at $6 each.


You can have a whole variety of low carb lunch items from Chipotle. For example, you can try a meaty taco without the tortillas. Choose your choices of meat, cheese, romaine lettuce, guacamole, and you’re good to go. You can also try a salad with your choice of meat and vegetables.

Chicken Salad with Romaine Lettuce, and Guacamole

Here’s a sample completely customizable salad from Chipotle to give you an idea of what you can eat for lunch there.

Nutritional info:

  • Total calories: 420
  • Fat: 29 g
  • Protein: 35 g
  • Carbs: 10 g

You can always replace the guacamole with more romaine lettuce if you want to lower the fat and carb content of this salad further.

The current price of a chicken salad at Chipotle is $6.50.


BLT Chicken Cobb Salad

Wendy’s full BLT cobb salad will be a super filling low carb lunch. It has sliced chicken breast pieces, strips of bacon, chopped hard boiled egg, diced tomatoes, blue cheese, and plenty of greens.

Nutritional info:

  • Total calories: 450
  • Fat: 25 g
  • Protein: 46 g
  • Carbs: 9 g

The current price for a full salad is $6 and $4.69 for half.


Avocado Ranch Dressing

Wendy’s avocado ranch dressing is a perfect addition to your low carb salad.

Nutritional info:

  • Total calories: 100
  • Fat: 10 g
  • Protein: 1 g
  • Carbs: 2 g

Burger King

Cheese Burger (No bun, ketchup, tomatoes)

The cheeseburger is one of Burger King’s classic best sellers. It has their signature flame-grilled beef patty, melted American cheese, pickles, yellow mustard, ketchup on a toasted sesame seed bun.

You can have it without the bun, tomatoes, and ketchup.

Nutritional info:

  • Total calories: 150
  • Fat: 11 g
  • Protein: 11 g
  • Carbs: less than 1 g

You can have two or three of these because of their low macronutrients without the bun and ketchup, and the current price of the cheeseburger is only $1. Alternatively, you can also go for a double cheeseburger.

Grilled Chicken Sandwich (No bun, tomatoes)

This delicious Burger King sandwich has marinated grilled white chicken filet, lettuce, tomatoes, and mayo on a potato bun.

Nutritional info without the bun and tomatoes:

  • Total calories: 270
  • Fat: 16 g
  • Protein: 30 g
  • Carbs: less than 1 g

The current price of the Burger King grilled chicken sandwich is $4.99.

Taco Bell

Steak Bowl (No beans, rice)

The power menu bowls from Taco Bell are completely customizable. Have one with your choice of meat, veggies, dressings, sauces, add-ons and other ingredients like cheese, guacamole, sour cream, and more.

For a super filling low carb lunch, you can have a steak power menu bowl without the seasoned rice and black beans.

Nutritional info without beans and rice:

  • Total calories: 260
  • Fat: 16 g
  • Protein: 20 g
  • Carbs: 9 g

The price of this tasty steak bowl is $5.49.


Grilled Chicken Nuggets with Coleslaw

Planning to have some lunch at Chick-fil-A? Their grilled chicken nuggets with some coleslaw will be a perfect low carb lunch idea.

Chicken nuggets Nutrition info (for eight nuggets):

  • Total calories: 140
  • Fat: 3.5 g
  • Protein: 25 g
  • Carbs: 2 g

The price of 8 grilled chicken nuggets is around $4.25, and it may vary for different locations.

Cobb Salad with Grilled Chicken

You can customize Chick-fil-A’s cobb salad chicken choices. For instance, you can have it with grilled chicken nuggets, spicy grilled filet, grilled filet, and more.

Nutritional info for cobb salad with grilled filet (cold):

  • Total calories: 370
  • Fat: 18 g
  • Protein: 33 g
  • Carbs: 20 g

The price of the cobb salad with grilled chicken is $7.59.


Lettuce-Wrap Burgers

In-N-Out’s lettuce wrap burgers are perfect when you’re badly craving for a burger without feeling bad about wasting the bun.  All their burgers are available in protein style (lettuce instead of bun) option for those who’re on a low carb diet.

For example, here’s the nutritional info of their protein style hamburger:

  • Total calories: 240
  • Fat: 17 g
  • Protein: 13 g
  • Carbs: 11 g

The price of lettuce wrapped hamburger is said to be around $2.05.


You don’t need to feel clueless about what to eat at fast food restaurants anymore. As discussed earlier, all you have to do is to add or take away certain items from the menu to have a perfect low carb lunch.

It’s also good to remember that a lot of restaurant offer customizable dishes and all you have to do is to ask what’s available.

That said, you’ve to take extra precautions if you’re on low carb and a gluten-free diet. For instance, although the grilled chicken from KFC is low carb, it has gluten and wheat.


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