You’re on the road, with no ketogenic meal in sight but you do see a Burger King nearby. Well, how are you going to manage it without getting kicked out of ketosis? Learn about the best Burger King keto menu options below!
If you’ve ever wondered if keto is even manageable at Burger King, it is. You have to make certain modifications to your meals and let go of high carb items, such as buns and french fries, but with our guide you can’t go wrong. Some meals are higher in carbs, some are lower, but none of the items we picked from Burger King’s menu are over 6g of net carbs.
Whether you’re craving a breakfast sandwich, a Bacon King Jr. or a Double Whopper with Cheese, it’s all about tossing the bun and ketchup. If you only have a few carbs leftover for the day, stick to breakfast options. We can’t say no to cheese and bacon, can you?
Three rules on how to eat keto at Burger King
You’ve probably seen vegetarian and vegan restaurants. Some other ones even cater to those who are gluten free or lactose intolerant. But low carb and keto friendly? That’s difficult to come across, unless you live in one of the major U.S. cities (yes, we see you with those amazing keto menu’s).
To make your meals keto friendly, stick to these rules:
1. Order all sandwiches without the bun
And by “no bun” we mean no hamburger buns, bagels, sourdough bread, croissants, biscuits and wraps. None of these are low carb or keto. Yes, some may have more carbs than others, but it doesn’t matter to be honest because they still don’t fit within our macronutrient range.
2. Avoid breaded and crispy items
You’re telling me I can’t have chicken salad? That’s right. If the salad you’re ordering has crispy chicken instead of grilled chicken, it’s an absolute no no. This also goes for jalapeno poppers, mozzarella sticks, onion rings and chicken nuggets. Eating at fast food restaurants can be tricky – but not impossible.
3. Be careful with condiments and drinks
Creamy sauce? BBQ ketchup? Healthy iced tea? Think twice before you reach for one of these. Not all sauces are created equal and most of them are packed with sugars. We’ve prepared a list for you below, but just in case you want to explore further you can always check out Burger King Nutrition Information. If you want to take a look at it, just know it’s not as comprehensive as any keto dieter would like it to be. Get your calculators ready!
Keto Burger King Breakfast
Sausage, Egg and Cheese Croissan’wich (no croissant)
One of our favorite breakfast sandwiches when eating at Burger King. It’s a plain old sausage, egg and cheese combination. You can double the eggs, cheese and you can also get the Double Sausage, Egg and Cheese Croissanwich. Just grab a fork, a few napkins and you’re good to go.
Nutrition info: 310 calories; 26g fat; 15g protein; 3g total carbs; 3g net carbs
Bacon, Egg and Cheese Croissan’wich (no croissant)
If you’re not in the mood for a traditional sausage, egg, cheese combo, grab this menu item with thick cut smoked bacon, eggs and melted American cheese. You can double the eggs and American cheese. Remember to leave out the croissant – a large one has nearly 31g grams of carbs! Yes, you can get the
Nutrition info: 310 calories; 26g fat; 15g protein; 3g total carbs; 2g net carbs
Ham, Egg and Cheese Croissan’wich (no croissant)
Another classic breakfast option. Remember to ask for no croissant and enjoy a sliced black forest ham, eggs and American cheese. This Burger King breakfast menu option has the least amount of calories. Perfect if you are watching your weight! Also: for extra meat, get the double version.
Nutrition info: 130 calories; 8g fat; 12g protein; 2g total carbs; 2g net carbs
Fully Loaded Croissan’wich (no croissant)
You’ll get extra everything with this order. Thinly slices black forest ham, savory sausage, thick cut smoked bacon, fluffy eggs and melted American cheese. You can ask for extra eggs, cheese or the double version.
Nutrition info: 395 calories; 31g fat; 26g protein; 3g total carbs; 2g net carbs
Keto Burger King Burgers
Whopper with Cheese (no bun, no ketchup)
Quarter pound of flame-grilled beef topped with tomatoes, lettuce, mayonnaise, crunchy pickles and sliced onions. To make it keto friendly, ask for no bun, ketchup and even omit tomatoes if you have only a few grams of carbs leftover for the day. If you’re extra hungry, you can also order the Burger King Double Whopper (no bun) or the Triple Whopper (no bun).
Nutrition info: 320 calories; 24g fat; 24g protein; 1g carbs; 1g net carbs
Whopper Jr. (no bun, no ketchup)
More of a “quick bite” type of a meal to hold you off until dinner. It contains a beef patty with tomatoes, lettuce, mayonnaise, pickles and sliced white onions. Don’t forget to toss the bun and ask for no ketchup.
Nutrition info: 230 calories; 19g fat; 11g protein; 2g total carbs; 2g net carbs
Double Quarter Pound King (no bun, no ketchup)
That’s literally half a pound worth of beef (weighted before cooking) in a meal. It also contains thick cut smoked bacon, melted American cheese and creamy mayonnaise. Remember to toss the bun and remove ketchup.
Nutrition info: 640 calories; 49g fat; 48g protein; 3g total carbs; 3g net carbs
Bacon Cheeseburger (no bun, no ketchup)
In this sandwich you’ll get a grilled beef patty with smoked bacon, melted American cheese, pickles and yellow mustard. While mustard is perfectly okay on keto, ketchup isn’t since it contains a lot of sugar. Toss the bun as well. You can also order the Double Bacon Cheeseburger.
Nutrition info: 180 calories; 14g fat; 13g protein; 1g total carbs; 1g net carbs
Cheeseburger (no bun, no ketchup)
Grilled beef patty, American cheese, pickles and mustard. Remember to remove the bun and avoid ketchup. You can also order a Double Cheeseburger if you want more meat in your meal.
Nutrition info: 160 calories; 11g fat; 11g protein; 4g total carbs; 3g net carbs
Hamburger (no bun, no ketchup)
Are you lactose intolerant or simply not craving any cheese at the moment? If so, this option is for you. Order it with no bun and no ketchup. It contains a grilled beef patty with pickles and yellow mustard.
Nutrition info: 120 calories; 8g fat; 9g protein; 3g total carbs; 2g net carbs
Grilled Chicken Sandwich (no bun)
This item has been discontinued 🙁
Flame grilled chicken previously marinated in spices, topped with tomatoes, lettuce and mayo. Toss the bun. It’s a good meal if you want to up your daily protein intake. It will also keep your hunger in check by making you feel full for longer.
Nutrition info: 350 calories; 25g fat; 30g protein; 3g total carbs; 2g net carbs
Keto Burger King Salads
Grilled Chicken Club Salad (no croutons)
This item has been discontinued 🙁
Ask for no croutons and enjoy a romaine, green leaf and radicchio salad with pieces of bacon, shredded cheddar cheese, half-sliced tomatoes. We recommend you take the ranch dressing, since it’s low carb.
Nutrition info: 490 calories; 36g fat; 35g protein; 8g total carbs; 6g net carbs
What to avoid at Burger King?
Certain menu items are definitely not your friend. Think french dries and breaded items, but also don’t be fooled by sugary drinks and desserts. Here is a brief list:
- No Rodeo Burger
- No chicken nuggets
- No chicken fries
- No french fries
- No onion rings
- No hash browns
- No crispy chicken
- No buns, bagels, croissants, sourdough or wraps
- No sugary drinks
- No iced coffee (it’s packed with sugars)
- No desserts
Keto friendly extra toppings & sides
If you want to beef up your meal a bit, you can order extras on the side. These are all suitable for the keto diet and available to you all day long (it doesn’t matter if it’s breakfast, lunch, dinner or night).
- Side salad (without dressing)
- Ken’s Ranch dressing
- Ken’s Avocado Ranch dressing
- Ken’s Citrus Caesar dressing
- Pickles (two pieces)
- Tomato (1 slice)
- Bacon (1 strip)
- Buffalo Dipping Sauce
- Ranch Dipping Sauce
Our final opinion
If Burger King’s menu makes you dizzy when choosing keto options, we hope our guide will make it stress free. As with other fast food joints, tossing the bun, avoiding croutons and dressings (most of the time) is your best bet to stay low carb and keto.
Your best bet is to stay away from all sugary drinks as well. You can order a black coffee (don’t get the iced one – it has a lot of sugar in it) or you can get the unsweetened iced tea.
Burger King is head to head with other fast food joints, so if you have any of them nearby and Burger King is not around, check out our guides on how to eat at Arby’s, KFC, McDonald’s, Wendy’s, Pizza Hut, Jimmy John’s, Dairy Queen, Jersey Mikes and much more.
Leave a Comment