Finding Keto-Friendly Desserts at Fast Food Restaurants
When following a ketogenic diet, dessert options can seem off-limits due to the low carb requirement. But with the rise in popularity of lower carb diets, many fast food restaurants now offer delicious keto-approved dessert choices. Read on to discover the tasty keto sweet treats you can enjoy from various chains.
Keto Fast Food Dessert Guidelines
The key guidelines for keto fast food dessert options are:
- Very low carb: less than 5g net carbs per serving
- Low sugar: less than 5g per serving ideal
- Higher fat: aims for at least 5g fat per serving
- High fiber: over 5g fiber is preferred
- Moderate protein: around 5-10g protein
- Low calorie: under 200 calories optimal
Using these guidelines when reviewing nutrition facts and menus, various fast casual and quick service chains offer tasty lower carb desserts that can fit into a keto eating plan.
Fast Food Chains With Keto Desserts
Here are some of the most popular fast food restaurants that offer multiple keto-friendly dessert options to satisfy your cravings.
Starbucks
Famous for coffee, Starbucks also provides a few excellent keto dessert choices like:
- Plain Greek yogurt parfaits
- Cinnamon almond milk macchiato
- Cold brew coffee with sugar free syrup
Chipotle
Build your own lower carb dessert bowl at Chipotle with ingredients like:
- Keto-friendly chocolate dip
- Fresh raspberries and blackberries
- Diced mango or pineapple
- Shredded cheddar cheese
- Chopped pecans or almonds
Wendy's
Frosty fanatics will love Wendy's new keto-style Frosty flavors made with thick cream and monk fruit instead of sugar.
Jimmy John's
Jimmy John's offers unwiches wrapped in lettuce leaves instead of bread, allowing you to turn sandwiches into quick keto desserts like:
- Blueberry cream cheese unwiches
- Cinnamon almond butter unwiches
Qdoba
Qdoba has build-your-own style bowls and salads where you can craft lower sugar desserts featuring ingredients like:
- Chocolate avocado pudding
- Grilled pineapple salsa
- Strawberries and cream cheese
In-N-Out
The "protein style" burgers wrapped in lettuce are ideal for converting to quick keto desserts:- Double cheeseburger dipped in chocolate shake
- Strawberry shake with cream cheese filling
Tips for Customizing Desserts
Beyond the standard menu items, further customization allows creating ideal keto fast food desserts. Useful tips include:
- Substitute heavy cream for milk in shakes/frappes
- Ask for sugar free flavored syrups
- Add chia seeds or flaxmeal to thicken and boost fiber
- Top items with unsweetened coconut flakes
- Mix and match fruits like raspberries and lemon juice
- Fold in Greek yogurt for a protein boost
- Request extra cinnamon or cacao powder
- Sweeten with non-nutritive zero calorie sweeteners
Low Carb Ingredient Swaps
These alternative ingredients help reduce carbs and calories in popular fast food desserts and shakes:
Heavy Whipping Cream
Using heavy cream instead of milk gives a rich, creamy texture with minimal carbs. Try a 50/50 blend with water if straight heavy cream is too thick.
Unsweetened Almond Milk
Almond milk makes a tasty non-dairy base for modified shakes and frappes.
Coconut Milk
Full fat coconut milk offers a nice thickness and tropical flair perfect for keto desserts.
Chia Seeds or Flaxmeal
These healthy seeds rapidly thicken liquids into pudding-like textures.
Sugar Free Syrups
Flavored sugar free syrups like caramel, vanilla, mocha, or hazelnut add sweetness without the added carbs.
Fresh Berries
Pick your own assortment of raspberries, strawberries, and blackberries as healthy lower sugar fruits.
Sliced Almonds
Slivered or sliced almonds sprinkled on top add tasty crunch.
Whipped Topping
Keep some packs of refrigerated whipped heavy cream on hand to make any drink an elegant dessert.
Best Keto Fast Food Dessert Ideas
Here are some drool-worthy ideas you can replicate to enjoy keto friendly desserts and shakes from various fast food places:
McDonald's
- Hot fudge sundae made with heavy whipping cream
- Smooth caramel frappe with extra cinnamon
- Iced mccafe latte sweetened with sugar free vanilla syrup
Shake Shack
- Vanilla shake with berries and lime juice
- Pumpkin shake made with heavy cream and spices
- Coffee ice cream shake with toffee flavored syrup
Sonic Drive In
- Peanut butter cream cheese shake
- Frozen hot chocolate topped with crushed almonds
- Mixed berry slush float with club soda
Jamba Juice
- Coconut milk smoothie with chia seeds
- Keto "skinny" mocha freeze substitute
- Strawberry whip freeze with coconut milk
Follow these tips and guides to unlock nearly endless keto friendly possibilities for enjoying truly craveable low carb desserts and shakes from your favorite fast casual chains!
FAQs
What are some of the best keto-friendly options at Starbucks?
Some of the best keto Starbucks desserts are the Greek yogurt parfaits, cinnamon almond milk macchiatos, and cold brew coffees with sugar free syrups.
Can you make a keto milkshake at McDonald's?
Yes, order a hot fudge sundae and ask for it to be made with heavy whipping cream instead of ice cream to reduce the carbs. Top with berries for a delicious keto McDonald's shake.
What are some tricks to cut carbs in fast food desserts?
Tips include subbing heavy cream for milk, adding chia seeds or flaxmeal to thicken, using sugar free syrups, topping with unsweetened coconut, and mixing in fresh raspberries or lime juice.
Should you stick to mostly whole foods on keto?
It's best to focus on whole, unprocessed foods for most of your keto diet. But allowing occasional low carb desserts from fast food restaurants can help satisfy cravings.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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