You can easily customize and hack the Burger King menu to be keto-friendly. In this guide, we break down all your Burger King keto options!
Here’s what’s on tap:
- Flame-Grilled Beef Keto Burgers
- Flame-Grilled Chicken Burgers
- Salads
- Breakfast Items
Let’s get you ordering keto at Burger King like a pro!
Flame-Grilled Beef Burgers and Whoppers
The main things you want to avoid with burgers are the buns and ketchup. Almost everything else is okay. We want to try to keep as many ingredients as possible to maintain the overall flavor of the items, while staying carb conscious.
The Whopper is the flagship item at Burger King. A lot of that familiar flavor comes from the flame grilled beef. But what really separates the Whopper from a regular Beef Patty? Seasoning!
So you can either customize a regular burger patty or a whopper either patties are 0g net carb!
Add-Ons
**Listed from lowest to highest carb**
TOPPINGS
- Pickles – 0g net carb
- Bacon – 0g net carbs
- Jalapenos – 0g net carb
- American Cheese Slice – 1g net carb
- Lettuce – Less than 1g net carb
- Onion – Less than 1g net carb
- Tomato – 1g net carb
SAUCES
- Mustard – 0g net carb
- Mayo Packet – 1g net carb
- Ranch Dipping Sauce – 1g net carb
- Buffalo Dipping Sauce – 2g net carb
- Ketchup Packet – 3g net carbs
- Zesty Onion Ring Dipping Sauce – 3g net carbs
Chicken Burgers
The breading on the chicken accounts for a whopping (no pun intended) 15g net carbs. That means we’ll want to avoid anything that’s “Crispy Chicken” on the menu. Yes, that also means chicken nuggets (sorry).
Fortunately, there are some grilled chicken options that are much lighter on the carbs.
- Grilled Chicken Burger (no bun, no sauce) – 1g net carb
- Definitely want to add mayo for some fat. Maybe some bacon, too, while you’re at it.
- Grilled Chicken Parmesan (no bun, no sauce) – 2g net carbs
- May want to ask for the marinara sauce on the side to get a bit flavor. A whole portion of sauce is 5g net carbs (from sugar).
Salads
The salads are great options to swap in for fries. The Chicken Club Salad is flavorful and filling! It has that perfect grilled chicken flavor! We prefer ranch dressing to make sure you are satiated.
Pro Tip: Add your burger patty to the top of your salad!
- Garden Side Salad – 2g net carbs
- Grilled Chicken Garden Salad (no croutons) – 5g net carbs
- Grilled Chicken Club Salad (no croutons) – 5g net carbs
Salad Dressing
- Ranch Dressing – 2g net carbs
- Italian Dressing – 4g net carbs
Burger King Keto Breakfast
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The Burger King keto breakfast items are all some sort of combo of bacon, egg, cheese and ham. All these foods are nice and fatty, so they should fill you up easily. You may want to add some Ranch sauce to add some juiciness.
**Listed from lowest to highest carb**
- Bacon, Egg & Cheese Biscuit (no biscuit) – 1g net carb
- Ham, Egg & Cheese Biscuit (no biscuit) – 1g net carb
- Sausage, Egg & Cheese Biscuit (no biscuit) – 1g net carb
- Egg & Cheese CROISSAN’WICH (no croissant) – 1g net carb
- Double CROISSAN’WICH with Sausage & Bacon (no croissant) – 2g net carbs
- Double CROISSAN’WICH with Ham & Sausage (no croissant) – 3g net carbs
- Fully Loaded Biscuit (no biscuit) – 3g net carbs
- Double CROISSAN’WICH with Sausage (no croissant) – 3g net carbs
Tip: This normally comes in a little side plastic container. If the restaurant gets weird about ordering these items without a bun, you can just ask for it normally and not eat the bread.
Sample Burger King Keto Order vs. Normal Order
Normal Meal (96g net carbs)
A normal Whopper contains 47g net carbs. Add in an order of medium fries (49 net carbs) and you are at a total of 96g net carbs.
Keto Meal (7g net carbs)
Without the bun and ketchup, a keto Whopper has only 3g net carbs. You can even add in a packet of ketchup (3g net carbs) and only be at 6g net carbs!
Instead of fries, order a side salad with ranch at 4g net carbs. That means your whole keto Burger King meal is only 7g net carbs (or 10g net carbs with ketchup).
Pro-Tip: An awesome way to combine your meal together is to take the burger and dump it on top of the side salad and add dressing (see below).
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Conclusion
Burger Kings are pretty much everywhere, making it a convenient option for many people. Besides McDonald’s, we probably run into Burger King the most out of any other chain when we travel internationally.
Plus, no other large chain fast food restaurant flame broils their meat. So, when you are craving that backyard barbecue burger flavor that you can only get with an open flame, Burger King is a really great option (actually, maybe the only one). And, as we’ve seen in this guide, there are plenty of tasty keto Burger King menu items that keep it low carb.
Remember, their slogan is “Have it your Way”– so get out there and order something keto at Burger King!
Source: Burger King Menu Nutrition
Need even more keto fast food options? You might like the following guides:
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