Fast Foods You Can Eat on a Low-Carb Diet

Fast food is renowned for its convenience, yet many low-carb dieters are well aware of the challenges presented by typical fast food menus, which frequently include carbohydrate-dense items, such as buns, bread, and tortillas, and even some sauces and sides can be high in carbs. However, opting for fast food need not compromise your health goals. There are straightforward strategies for enjoying quick-service meals that align with a low-carb lifestyle. For those adhering to a low-carb regimen, we present 12 meal options from popular fast food establishments that fit within your dietary parameters.

Chick-fil-A Grilled Chicken Nuggets

Chick-fil-A is widely recognized for its exceptional customer service, efficient drive-thru service, and a selection of appetizing offerings. While the restaurant's chicken sandwiches, nuggets, and signature waffle-cut fries are crowd-pleasers, they offer alternatives for those adhering to a low-carb diet. For instance, diners can opt for an eight-piece serving of grilled chicken nuggets, which boasts a mere 2 grams of carbohydrates, as highlighted by the resource "Eat This, Not That." To round out the meal, accompany the nuggets with a fresh side salad, though it's advisable to choose dressings judiciously due to carb content. Chick-fil-A facilitates a low-carb dining experience with an extensive array of suitable menu items.

CHECK CALORIE

Buffalo Wings

Traditional buffalo wings are an excellent choice for those seeking a low-carbohydrate meal, commonly found at various dining establishments, including pizza shops and sports bars. Preparation methods are crucial to ensure they remain low in carbs. As reported by Healthline, authentic buffalo wings blanketed in a classic spicy sauce, composed of vinegar and hot red peppers, usually contain between zero and three grams of carbohydrates per serving. However, it is important to avoid wings that are breaded or battered, as these preparations typically add significant carbohydrates. Additionally, vigilance is advised when selecting sauces, with teriyaki and sweetened sauces, such as those made with honey, being higher in carbohydrates.

CHECK CALORIE

Sonic Breakfast Burrito

Navigating breakfast menus often presents a challenge, especially since many popular items—such as breakfast sandwiches, pancakes, and hash browns—may not fit everyone's dietary preferences. For those seeking a quick, low-carb option at Sonic, consider ordering a breakfast burrito without the tortilla. It's important to specify that you would like to forego any tater tots or hash browns as well. Additionally, if you find yourself at Sonic later in the day and prefer a low-carb alternative, you can opt for one of their hamburgers without the bun for a satisfying meal.

CHECK CALORIE

McDonald’s Breakfast Sandwich

While Sonic provides a variety of breakfast choices, McDonald’s also offers a commendable breakfast selection, renowned not just for their classic burgers and fries, but also for satisfying morning staples. Among their breakfast offerings are the popular Egg McMuffin and Sausage McMuffin. These breakfast sandwiches feature an egg, American cheese, and your choice of ham or sausage, served on an English muffin, typically containing around 29 grams of carbohydrates. For a lower-carb option, consider the muffin-less version of the sandwich, which reduces the carb content to 2 grams or less. For sustained satiety throughout the morning, Healthline recommends opting for two muffin-free sandwiches, each providing approximately 12 grams of protein.

In-n-Out’s “Protein-Style” Hamburger

In-n-Out Burger has streamlined the ordering process for customers who adhere to a low-carb diet by offering a "protein-style" option for any of their burgers. This choice, sourced from their widely recognized 'secret menu', replaces the traditional bun with a fresh lettuce wrap, significantly reducing the calorie and carbohydrate content. Patrons who opt for the "protein-style" burger often appreciate the added crunch and refreshing taste that the lettuce provides. When placing an order, customers can simply specify they would like their burger "protein-style" for a healthier alternative that doesn't compromise on flavor.

CHECK CALORIE

Sub in a Bowl

Submarine sandwiches are a staple in the fast-food industry, though they are not suitable for those following a low-carb diet due to their high bread content. According to Healthline, a standard submarine sandwich contains at least 50 grams of carbohydrates, primarily from the roll. However, there is a carb-conscious alternative to enjoy the familiar flavors of a sub: opt for a bowl instead of the traditional sandwich. Many sandwich franchises, such as Subway, provide the option to have your favorite sub fillings served in a bowl, akin to a salad. For added taste, Healthline recommends asking for olive oil and vinegar as a dressing to maintain the meal's low-carb integrity.

Chipotle Bowl

At Chipotle, patrons have the opportunity to create their own burritos, rice bowls, and various enticing Mexican-inspired meals. For those adhering to a low-carbohydrate diet, it is possible to relish Chipotle's offerings by forgoing the tortillas and rice in favor of a bowl. Customize your meal with a selection of fresh lettuce, your choice of protein, grilled vegetables, and guacamole to craft a flavorful and health-conscious option. According to Healthline, such a combination approximately yields 14 grams of carbohydrates and 8 grams of fiber, which equates to a mere 6 net carbs per serving. Furthermore, patrons can utilize Chipotle's online nutrition calculator to tailor a satisfying, low-carb meal that aligns with their dietary preferences.

Arby’s Sandwich Without the Bun

Arby's is well-known for its signature roast beef sandwiches, yet their menu extends beyond this staple to include a selection of mouthwatering dishes. Patrons can savor a variety of meats including Angus steak, brisket, turkey, chicken, and ham, all crafted into satisfying sandwiches. For those following a low-carb diet, a simple modification such as forgoing the bread transforms these offerings into suitable meal options. As recommended by Healthline, a notable low-carb choice is the breadless Smokehouse Brisket, complemented by Gouda cheese and a side salad, providing a meal that boasts a mere 5 grams of digestible carbohydrates alongside a robust 32 grams of protein.

Wendy’s Southwest Salad

Wendy's has thoughtfully crafted offerings for those following low-carb and ketogenic diets, making dining in or taking out a seamless, diet-friendly experience. Patrons can enjoy any of Wendy’s signature burgers in a bun-free version or encased in crisp lettuce. The Southwest Avocado Chicken Salad is another admirable choice, presenting a full-sized option with only 18 grams of carbohydrates and a half-size containing a mere 10 grams, dressing included. Further aligning with low-carb dietary preferences, Wendy’s suggests the Dave’s Double or the Asiago Ranch Grilled Chicken Club, both available without a bun or wrapped in lettuce, as satisfying, carb-conscious alternatives. Visit Wendy's website for additional details on how to tailor your meal to meet your dietary needs.

KFC Grilled Chicken

KFC is renowned for its signature fried chicken, which may initially seem incompatible with a low-carb diet. However, for those seeking healthier alternatives, the fast-food chain provides a variety of grilled chicken options such as wings, thighs, breasts, and drumsticks. These items offer a flavorful yet low-carb choice, especially when complemented with KFC's range of low-carb sauces, including ranch, buttery sauce, and hot sauce. In addition to the protein selections, there are also several side dishes suitable for a low-carb lifestyle, including green beans and coleslaw.

CHECK CALORIE

Panera Bread Breakfast Bowl

Panera Bread provides a variety of breakfast selections, some of which are tailored to those seeking lower-carbohydrate options. The Power Breakfast Egg Bowl with Steak is one such offering, rich in protein at approximately 20 grams, while maintaining a low carbohydrate content of only 5 grams. This dish combines succulent steak with two eggs, ripe avocado, and fresh tomatoes. Another alternative is the Power Breakfast Egg White Bowl with Turkey, which boasts an impressive 25 grams of protein and a minimal carbohydrate count of just 7 grams. These options are recommended for those looking to start their day with a nutritious, high-protein meal.

CHECK CALORIE

How to Order Coffee or Tea on a Low-Carb Diet

Beginning your day with a cup of coffee or tea is a popular routine, yet the choices you make when ordering can have significant implications for your dietary goals. To maintain a low-carb diet, it's advisable to forgo drinks that are high in sugar or laden with additional sweeteners, such as syrups. For instance, a single Starbucks Frappuccino Coffee may contain more than 32 grams of carbohydrates.

Choosing your beverages wisely is key; opting for black coffee or tea is a foolproof method as it contains no carbohydrates. If you prefer not to drink your coffee or tea black, consider adding a modest amount of heavy cream, approximately two tablespoons, which contributes less than two grams of carbohydrates to your drink. Should you desire a touch of sweetness, select a sugar-free sweetener to minimize carb intake while enjoying your beverage.

CHECK CALORIE

Foods That Promote Healthy Nails

Adopting a nutritious diet not only aids in weight management but also confers a multitude of benefits that permeate every aspect of our physical wellbeing, including the health of our hair and nails. Although routine grooming measures such as cutting and polishing are common practices, the significance of nail health is often overlooked. Yet the condition of our nails is instrumental to our daily functionality.Brittle nails that are susceptible to breaking and chipping can cause significant inconvenience in daily activities. Furthermore, suboptimal nail health can negatively influence their texture, color, and overall aesthetic appeal. Fortunately, nurturing robust nails is straightforward and achievable by incorporating specific foods into one's diet on a regular basis.

Eggs

Eggs are a favored choice for a nutritious start to the day, appreciated for both their taste and health benefits. As a protein-rich food, they provide essential nutrients that contribute to satiety and support the growth of nails. Dr. Chris Adigun, MD, an assistant professor of dermatology at New York University and renowned dermatologist, highlights that the nail plate consists largely of protein, underscoring the relevance of protein in nail health. Furthermore, the B vitamins present in eggs, which include biotin, are known to enhance nail strength and growth, as reported by Women's Health.

CHECK CALORIE

Spinach

Dark leafy greens, including spinach, are considered some of the most nutrient-dense foods available. They provide an array of vitamins and essential nutrients vital for maintaining optimal health. According to Dendy Engelman, MD, a dermatology assistant professor at New York Medical College, spinach is rich in vitamin E, iron, B vitamins, folate, and vitamin A, which synergistically contribute to the enhancement of nail strength and growth. Recognized for its versatility, spinach is a preferred choice for many, easily integrated into a variety of dishes. Whether employed as a foundational salad element, blended into smoothies, or incorporated into sauces and stir-fries, spinach stands out for its nutritional value and ease of use in everyday cooking.

CHECK CALORIE

Coconut Oil

Coconut oil is renowned for its multifaceted applications, serving as a key component in both beauty regimens and culinary practices. Esteemed for its inclusion of beneficial fats, it facilitates the absorption of essential nutrients, enhancing overall health as noted by Women’s Health in consultation with Engelman. Moreover, coconut oil is imbued with vitamins A, D, E, and K, which synergistically fortify nail health. Additionally, as reported by 'Eat This, Not That!', the topical application of coconut oil is widespread for its ability to soften cuticles, prevent hangnails, and provide hand moisturization.

CHECK CALORIE

Lentils

Individuals adhering to vegan or vegetarian diets often incorporate lentils into their meals, owing to their rich iron and protein content—two vital nutrients for maintaining overall well-being and fortifying nail strength. As dietitian Sarah Mirkin, RD, CPT, informed MarthaStewart.com, iron helps avert anemia, a condition that can significantly weaken nails, while protein is crucial for keratin production, the fundamental building block for nails. Additionally, lentils contain biotin, recognized for enhancing nail growth, leading to longer and more robust nails as suggested by "Eat This, Not That!" and supported by a German study. This research observed that subjects receiving a daily biotin supplement of 2.5 milligrams experienced notably tougher and harder nails within a span of five and a half months.

CHECK CALORIE

Brazil Nuts

Incorporating a moderate quantity of nuts into our diet can yield significant health advantages. Specifically, Brazil nuts are lauded for their potential to enhance nail health due to their substantial content of selenium and zinc, both of which are essential for collagen synthesis, as well as vitamins B and E. It's recommended to consume a modest portion of Brazil nuts daily to fortify nail strength. However, as the growth cycle of a complete nail is approximately six months, it's important to maintain consistent intake for at least three months before expecting to observe noticeable improvements, according to insights from Women's Health and expert Adigun.

CHECK CALORIE

Strawberries

Strawberries are not only delectable, they also offer considerable advantages for nail health. Esteemed dietitian Tanya Zuckerbrot, MS, RD, the creator of the F-Factor Diet, highlighted in an interview with Eat This, Not That! that strawberries are equivalent, if not superior, to oranges in vitamin C content. She recommends a consumption of at least eight strawberries to surpass the benefits one might receive from an orange.

Vitamin C's relevance to nail health is noteworthy as it aids in collagen production, a vital component for maintaining strong and resilient nails. Therefore, incorporating strawberries into one's diet can be an effective strategy for enhancing nail strength and durability.

CHECK CALORIE

Grapefruit

Incorporating grapefruit into your diet offers numerous nutritional benefits. This citrus fruit is an excellent source of essential vitamins, notably Vitamins A and C, and provides a rich supply of fiber and antioxidants, according to MarthaStewart.com. Grapefruit contains significant levels of beta carotene, lycopene, and flavonoids—antioxidants known to protect against free radical damage, potentially benefiting nail health.

Additionally, grapefruit's high water content aids in hydration, which is beneficial for overall health. For individuals dealing with fungal issues, such as nail fungus or athlete's foot, grapefruit seed extract is recommended as a natural remedy due to its strong antifungal properties. Dr. Mirkin highlights the extract's efficacy as an alternative treatment option.

CHECK CALORIE

Whole Grains

Whole grains are rich in silica, an essential trace mineral that supports calcium utilization in the body and is a key component for maintaining healthy nails. According to the nutrition experts at 'Eat This, Not That!', incorporating silica in your diet is beneficial for nail strength. Research from Brazil corroborates this, revealing that a lack of silicon may be linked to weaker, more brittle nails. To enhance silica consumption and consequently improve nail health, it is recommended to include a variety of whole grains such as wheat, barley, oats, and millet in daily dietary choices.

Flaxseed

Flaxseeds are rich in essential fatty acids (EFAs), which are vital for the health and function of cellular structures throughout the body. Including flaxseeds in one's diet is particularly beneficial for individuals experiencing brittle nails, as EFAs help to hydrate the nail bed, enhancing the flexibility and strength of the nails. This nutritional advice is supported by "Eat This, Not That!" Moreover, flaxseeds offer a substantial amount of magnesium, an often-deficient nutrient critical for nail integrity and smoothness, as noted by Mirkin on MarthaStewart.com. Regular consumption of flaxseed may prevent the development of ridges and contribute to optimal nail health.

Salmon

Salmon, a rich source of omega-3 fatty acids, is widely recognized for its numerous health benefits, including the enhancement of nail health. Healthline emphasizes that omega-3 fatty acids provide essential lubrication to the nails, resulting in a lustrous sheen. These fatty acids also minimize inflammation around the nail bed, fostering the vitality of cells responsible for the formation of the nail plate. A deficiency in omega-3s can lead to nails that are dry and prone to brittleness.

Furthermore, salmon is a hearty provider of protein and zinc, nutrients imperative for the proper utilization of dietary protein, as outlined by Women’s Health. The fish is also abundant in selenium and copper, two elements that are instrumental in the synthesis of collagen, a protein that can enhance the growth and strength of nails. This was noted by Women's Health in consultation with dermatologist Dr. Engelman.

CHECK CALORIE

Water and High Water Content Foods

Ensuring adequate hydration is imperative for our overall health and positively affects the condition of our skin, hair, and nails. Adequate water consumption maintains moisture in our nails and cuticles, preventing them from becoming dry and fragile. Gracie J, a renowned nail stylist and creator of The Editorial Nail, cited by MarthaStewart.com, emphasizes the importance of water in transporting nutrients and oxygen to the cells.

To augment your water intake, consider incorporating foods with a high water content into your diet. For example, watermelon, which is comprised of approximately 92 percent water, is an excellent choice, as highlighted by Eat This, Not That! Additionally, cucumbers and celery are excellent food options for optimizing hydration due to their substantial water content.

CHECK CALORIE

Chicken

Chicken is an excellent source of protein and essential nutrients that support nail strength, including vitamin B, protein, and zinc. This combination is integral for nail growth, as highlighted by Dr. Engelman in Women's Health magazine. Given that our nails primarily comprise keratin, a structural protein, integrating protein-rich foods into our diet is crucial for their health, as suggested by Eat This, Not That!. Lean protein sources such as chicken, along with alternatives like turkey and the plant-based option tempeh, are particularly beneficial for maintaining strong and healthy nails.

CHECK CALORIE

Red Bell Peppers

Red bell peppers are a rich source of collagen, which is instrumental in fostering the growth of long, strong nails. Incorporating this nutritious vegetable into your daily diet can be beneficial, whether consumed alone or as part of various dishes. Enjoy them as a raw snack dipped in hummus for a protein-rich treat, or mix them into a vegetable stir-fry for added flavor and health benefits. Additionally, red bell peppers provide an impressive 190% of the recommended daily intake of vitamin C—an essential nutrient vital for collagen synthesis—and contain an abundance of antioxidants. These antioxidants play a crucial role in protecting your nails from the harmful impact of free radicals, according to the health advice from "Eat This, Not That!"

CHECK CALORIE

Almonds

Biotin, recognized as a key B-complex vitamin, is essential for fostering robust and healthy nail growth, as noted by Medical News Today. This nutrient not only supports the growth of healthy hair and nails but also helps fortify brittle nails, reducing the likelihood of breakage. It is advised that biotin should be obtained through a balanced diet rather than supplements, to gain its full benefits. Almonds are an excellent source of biotin, offering 49% of the daily recommended intake; they are also rich in protein and fiber. Furthermore, the vitamin E present in almonds serves as an additional nutrient that promotes healthier hair and scalp.

Is Hummus Good For You?

Hummus, a delightful and versatile staple of Middle Eastern cuisine, is not only known for its rich flavor but also for its health benefits. Comprising primarily of chickpeas, tahini, garlic, and lemon, hummus serves as an excellent snack option for sustaining energy levels throughout the day. It can be elegantly paired with fruits and vegetables, enhance sandwiches as a spread, elevate pasta sauces, or be enjoyed directly from the container to satiate immediate hunger pangs.But beyond its appealing taste, is hummus truly beneficial for your health? Indeed, it is. Rich in nutrients, hummus contributes positively to a balanced diet and is an ideal choice for those seeking a nutritious snack. Let us delve into the numerous advantages hummus has to offer.

Hummus Is Full of Protein

Chickpeas, the primary component of hummus, serve as a potent plant-based protein source. Dietary guidelines suggest that adult males should aim for 56 grams of protein per day, while women should target 46 grams. With a 100-gram serving of hummus offering around 7.9 grams of protein, it stands out as an excellent option for meeting daily protein requirements, especially for vegetarians and vegans seeking palatable protein-rich foods.

CHECK CALORIE

Hummus Can Make You Feel Full Longer

Processed carbohydrates are swiftly metabolized by the body, leading to quicker sensations of hunger and potential fluctuations in blood sugar levels, as highlighted by NBC News. In contrast, hummus, with its high protein content, promotes a longer-lasting feeling of satiety. Furthermore, research referenced by WebMD indicates that consuming protein-rich foods can enhance satiety more effectively, thus aiding in portion control and potentially reducing caloric intake without compromising on satisfaction.

CHECK CALORIE

You Can Eat Hummus With Veggies

Many individuals might not naturally prefer fruits and vegetables, but incorporating hummus as a dip can enhance their appeal. Traditionally paired with pita chips and bread, hummus serves as a versatile and flavorful complement to a variety of fresh produce such as carrot sticks, slices of cucumber, and wedges of red pepper. This simple substitution can be a delightful method to increase the consumption of nutritious foods in one's diet.

CHECK CALORIE

Hummus May Help Offset Blood Sugar Levels

A scholarly investigation delved into the nutritional benefits of chickpeas and hummus, uncovering that chickpeas have a low glycemic index. Participants consuming hummus exhibited a notable reduction in blood glucose levels after 45 minutes. Additionally, the study indicated that sustained consumption of chickpeas may markedly enhance glycemic control.

CHECK CALORIE

Hummus Is Good for Gut Health

Adequate dietary fiber is a crucial component of a well-balanced diet. It’s essential that women under 50 years of age consume 25 grams of fiber daily, while men need 38 grams. Hummus, made primarily from chickpeas, is not only a delicious spread but an excellent source of fiber. A 100-gram serving of hummus provides women with approximately 24% of their daily fiber intake and men with 16%. According to Healthline, the high fiber content in hummus and the presence of chickpeas work synergistically to foster the proliferation of beneficial intestinal microbiota. Specifically, butyrate, a fatty acid produced during this process, is vital for maintaining intestinal cell health and may even contribute to a reduced risk of diseases, including colon cancer.

CHECK CALORIE

Hummus Has Anti-Inflammatory Ingredients

Individuals grappling with inflammation may find hummus to be an excellent addition to their dietary regimen. This spread is rich in key components, including olive oil, which has gained recognition for its efficacy in managing chronic inflammation. According to Healthline, olive oil possesses oleocanthal, a compound that offers anti-inflammatory effects comparable to those of widely-used, conventional anti-inflammatory drugs. Additionally, tahini in hummus, made from sesame seeds, has the potential to lower specific inflammatory indicators. Moreover, chickpeas, the core ingredient in hummus, are associated with alleviating inflammation, adding to the health benefits of this nutritious snack.

CHECK CALORIE

Homemade Hummus Can Be the Healthiest

Nutrition professionals suggest preparing hummus at home to ensure its health benefits. Commercially available hummus—found in restaurants or as packaged goods in supermarkets—may contain an excessive amount of oil, potentially compromising its nutritional value. Consumers are advised to examine product labels closely to identify and avoid excess oil and superfluous ingredients. Homemade hummus is simple to make, and by doing so, individuals can control ingredient quality, confirming its status as a wholesome snack. Numerous recipes can be found online, with many requiring as little as five minutes of preparation time.

CHECK CALORIE