Although many items at fast food outlets are rich in carbohydrates, there are multiple choices that can fit a low-carb regimen, such as salads, sandwiches without buns, and burrito bowls.
Maintaining a low-carb eating plan when eating out can be challenging, particularly at fast food places.
That’s because these menus are typically centered around bread, tortillas, rice, and other carb-heavy components.
Still, the majority of fast food chains provide some suitable low-carb picks, and many menu items can be tweaked to suit your dietary needs.
Below are 12 fast food items you can enjoy while following a low-carb diet.
1. Sub bowls
Submarine sandwiches are loaded with carbs. A standard sub usually contains at least a substantial amount of carbohydrates, most of which come from the roll.
Some delis let you order your sub as a bowl instead of on bread, which can greatly lower the carb load of your meal.
Here are carbohydrate figures for a few sub bowl choices at Jersey Mike’s:
- Turkey breast and provolone: 8 g carbs, 2 g of which are fiber
- Club supreme: 9 g carbs, 2 g of which are fiber
- Chicken salad: 9 g carbs, 3 g of which are fiber
- California club: 13 g carbs, 6 g of which are fiber
Many other sandwich shops, including Subway, let you have your sandwich prepared as a salad.
Just ask for it to be served as a salad with olive oil and vinegar as the dressing.
2. KFC grilled chicken
Fried chicken is high in fat because it soaks up a lot of oil during the frying process.
Heating vegetable oils to very high temperatures also creates oxidized compounds that may raise oxidative stress and potentially increase the risk of heart disease, cancer, and other health issues.
Moreover, fried chicken from places like Kentucky Fried Chicken (KFC) contains about 3 to 11 g of carbs, depending on the cut.
Grilled chicken is a lower-carb alternative and is offered at many fast food chains. Each piece of grilled KFC chicken has 0 g of carbs.
For sides, green beans contain about 5 g of carbs per serving, 3 g of which are fiber. Coleslaw is another relatively lower-carb side, with 14 g of carbs per serving, 4 g of which are fiber.
3. Coffee or tea with cream or half-and-half
Black coffee and plain tea contain no carbohydrates.
They’re also rich in caffeine, which may help boost metabolic rate, cognitive function, and physical performance while lowering the risk of several chronic diseases.
If you prefer milk in your coffee or tea, many spots serve half-and-half. A single-serve portion (15 g) contains about a small number of carbs.
Heavy cream has slightly fewer carbs and is sometimes available; it contains roughly a small amount per tablespoon (15 mL) and about 20 calories compared to half-and-half.
Some cafés also offer unsweetened nut or plant milks. Unsweetened versions of these alternatives deliver minimal carbs per 2-tbsp (30 mL) serving.
4. Chipotle salad or bowl
Chipotle is a well-known fast-casual Mexican chain.
Many people view it as comparatively healthier than other chains because it emphasizes higher-quality ingredients and sustainable farming practices.
Chipotle also makes assembling low-carb meals straightforward.
A salad with meat or chicken, grilled vegetables, fresh tomato salsa, and guacamole contains about 18 g total carbs, 8 g of which are fiber. This meal also supplies roughly 35 g of quality protein.
Protein and fiber are important for controlling appetite. For example, they can increase gut hormones like peptide YY (PYY) and cholecystokinin (CCK), which signal fullness and help curb overeating.
Although vinaigrette is an option, a generous portion of guacamole and salsa often makes additional dressing unnecessary.
Chipotle also provides a helpful online nutrition calculator so you can check the exact carb amount in your order.
Learn more about constructing a balanced meal at Chipotle.
5. Lettuce-wrapped burger
A burger without the bun and wrapped in lettuce is a classic low-carb fast food choice. It’s high in protein, virtually carb-free, and offered at many burger joints.
If lettuce wraps aren’t available, simply ask for the bun to be left off.
You can personalize your burger by adding the following low-carb toppings, depending on availability and taste:
- Cheese: a small amount of carbs per slice of American cheddar
- Bacon: a negligible amount of carbs per slice
- Mustard: minimal carbs per teaspoon (5 g)
- Mayo: minimal carbs per tbsp (14 g)
- Onions: some carbs per slice (14 g)
- Tomato: a modest amount of carbs per slice (20 g)
- Guacamole: a small amount of carbs per tbsp (15 g)
6. Buffalo wings
Depending on preparation, buffalo wings can be a low-carb option at pizza restaurants and sports bars.
Traditional buffalo wings are tossed in a piquant red sauce made from vinegar and hot peppers.
An order of three drummettes (105 g) typically contains just a small amount of carbs.
By contrast, other sauces—particularly sweet ones like barbecue, teriyaki, or honey-based sauces—can add a significant number of carbs.
Sometimes wings are breaded or battered and fried, especially boneless wings. Ask how they’re prepared and request no breading or batter.
Wings often come with carrot and celery sticks and ranch dressing.
Though carrots are higher in carbs than many other veggies, they’re fine in moderation. A half-cup (61 g) of carrot sticks contains about a modest amount of carbs, 2 g of which are fiber.
7. Bacon or sausage and eggs
Sometimes the simplest breakfast is the most satisfying, such as bacon or sausage served with eggs.
This classic breakfast combo is available at most fast food restaurants and contains very few carbs.
Additionally, eggs can help keep you feeling full for hours.
A 2015 study in overweight young women found that a breakfast of sausage and eggs reduced appetite, lowered blood glucose and insulin, and decreased calorie intake at lunch compared with a lower-protein, higher-carb breakfast.
However, remember that cured bacon and sausages are processed meats, which have been associated with a higher risk of heart disease and cancer.
For this reason, most health experts recommend limiting intake of these products.
8. Arby’s sandwich without the bun or bread
Arby’s is one of the largest sandwich chains in the U.S.
Although the Roast Beef Classic is its signature item, Arby’s offers many other choices, including brisket, steak, ham, chicken, and turkey.
Any of these items can be ordered without the bread for a flavorful, low-carb, protein-rich meal.
9. Antipasto salad
Fast food Italian eateries are best known for carb-heavy fare like pizza, pasta, and subs.
An antipasto salad is a tasty, low-carb alternative.
Traditionally served as an appetizer, it includes assorted cured meats, cheeses, olives, and vegetables dressed with olive oil. It can also be ordered in a larger portion as a main course.
An entrée-sized portion (402 g) of antipasto salad with ham, cheese, fish, and vegetables is protein-rich and contains a modest amount of carbs per serving, 4.4 g of which are fiber.
10. Subway salads
Subway is one of the world’s most popular fast food sandwich chains.
In recent years they’ve offered chopped salads that you can customize with the protein and veggies you prefer.
Some filling options include:
- The Philly (steak and cheese): 13 g total carbs, 4 g of which are fiber, and 24 g protein
- Titan Turkey: 11 g total carbs, 4 g of which are fiber, and 25 g protein
- Elite Chicken and Bacon Ranch: 14 g total carbs, 5 g of which are fiber, and 30 g protein
The salads include peppers, tomatoes, onions, olives, and cucumbers.
Consider adding avocado, which is high in heart-healthy monounsaturated fats and fiber. Including avocado at lunch may even lead to reduced calorie intake at your next meal.
11. Burrito bowl
Many people love burritos.
They usually contain meat, vegetables, rice, and beans wrapped in a large flour tortilla, which can easily push the meal over a high carbohydrate total.
However, almost every Mexican restaurant allows you to skip the tortilla and other carb-dense components.
This option is often called a burrito bowl or a “bare” burrito.
A burrito bowl from Qdoba made with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa is filling and contains just 13 g of carbs.
12. McDonald’s breakfast sandwich without the bread
McDonald’s is the largest fast food chain worldwide, with more than 38,000 restaurants globally as of 2025.
Though famous for burgers like the Big Mac and Quarter Pounder, its Egg McMuffin and Sausage McMuffin breakfast sandwiches are also favorites.
These breakfast items are made with an English muffin, one egg, a slice of American cheese, and ham or sausage.
Each sandwich has about 30 g of carbs. Ordering either item without the muffin cuts the carb content to 3 g or less.
It’s also sensible to order two low-carb sandwiches, as a single one typically provides only about 9 to 12 g of protein.
The bottom line
Even if a menu seems full of high-carb choices, you can create a satisfying low-carb meal at most fast food chains by making straightforward substitutions.
While fast food isn’t as wholesome as homemade meals, knowing what to order is useful when it’s your only convenient option.
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