Sometimes fast food is the only option. Here's how to navigate the menu at the biggest chains without spiking glucose.
McDonald's
Best picks: - Quarter Pounder, no bun (3g net carbs) - Egg McMuffin, no muffin (3g) - Bacon Ranch Grilled Chicken Salad (10g) - Breakfast Burrito unwrapped (limited carbs)
Avoid: Fries, sweetened drinks, McFlurries, sweet teas.
Burger King
Best picks: - Whopper, no bun (5g) - Bacon King, no bun (3g) - Garden Side Salad (4g) - Grilled Chicken Sandwich, no bun (4g)
Wendy's
Best picks: - Dave's Single, no bun (3g) - Grilled Chicken Sandwich, no bun (3g) - Apple Pecan Salad with grilled chicken (12g with light dressing) - Chili (small, 19g — moderate)
Chick-fil-A
Best picks: - Grilled Chicken Nuggets (12g for 12-count) - Cobb Salad with grilled chicken (10g without dressing) - Grilled Chicken Sandwich, no bun (6g) - Egg White Grill, no muffin (4g)
Subway
Best picks: - Any sub as a salad - Rotisserie chicken salad with avocado, oil & vinegar (~8g) - Egg & cheese on flatbread split with someone (limited carbs)
Skip: Sweet onion sauce, honey mustard, BBQ — all sugar-loaded.
Starbucks
Best picks: - Coffee or espresso with heavy cream - Iced tea (unsweetened) - Egg bites bacon & Gruyère (9g) - Cold brew with sugar-free vanilla and cream
Avoid: Frappuccinos (50–80g sugar), flavored lattes, banana bread.
In-N-Out (West Coast)
- "Protein-style" anything (lettuce-wrapped, 7g for burger)
- Just-the-burger (no bun): 3g
Five Guys
- Bunless burger (3g)
- Side salad — not available, BYO
Chipotle (already covered)
Bowl with chicken, fajita veggies, black beans, salsa, guac, cheese — about 15g net carbs.
Universal rules
- Skip the bun, the wrap, the rice
- Choose grilled over fried
- Water or unsweetened iced tea
- Avoid all sauces with sugar (most BBQ, sweet onion, ketchup)
- Salad with grilled protein is almost always safe
- Look up the carb count before ordering — chains publish it