Keto Burger King Menu (Low Carbohydrate Meals)

May 8, 2021

0 342 7 minutes read

When the cravings for fast food arise, mine Keto Burger King Guide can help you make wise choices that won’t kick you out of ketosis.

Surprisingly, there are a few options to choose from. Here’s everything you need to know about staying on keto at Burger King!

Overview: Staying Keto at Burger King

Similar to looking for keto options at Wendy’s or McDonald’s, you’ll want to order a sandwich without the bun. You can do this within an acceptable carbohydrate range for most sandwiches, except for the offerings that include sweet sauces and fried, crispy toppings.
When a desire hits and you absolutely need chicken nuggets, a 4 piece will reset you 10 net carbs. By no means perfect, but that would be just enough to keep me from having a seizure. Surprisingly, the original chicken sandwich patty only contains 9 grams of net carbs, although I’m not a huge fan of it.
If you order sandwiches with no bread, these are usually Put them in a handy plastic container. You can also request your sandwich Wrapped up salad. This makes it super easy to grab and go.
It’s really easy to find some low carb for lunch, dinner, and even breakfast at Burger King!

Plain Whopper Calories with Bun versus No Bun

If you’re just starting a keto diet, you might be surprised at the amount of calories and carbohydrates a bun actually adds to your meal.

Take a look at this comparison:

Easy Whopper Calories: 470 with 42 g of carbohydrates
Plain Whopper with no bun calories: 240 with 0 g of carbohydrates

Even if you don’t follow keto, tossing the bun is a great way to lower your calorie count.

I suggest taking this approach for Burger King and almost anywhere you can get a sandwich.

Premium burger

The following premium burgers use 4 ounce patties and are great keto options.

Whoppers

Whopper, simply without buns (240 calories, 18 g fat, 0 g carbohydrates, 0 g fiber, 20 g protein)
Whopper with cheese, simply without rolls (320 calories, 24 g fat, 1 g carbohydrates, 0 g fiber, 24 g protein)
Double whopper, no bun (640 calories, 53 g fat, 8 g carbohydrates, 1 g fiber, 40 g protein) 7g no
Double whopper with cheese, no bun (720 calories, 59 g fat, 9 g carbohydrates, 1 g fiber, 44 g protein) 8g net
Bacon & Cheese Whopper, simply without rolls (370 calories, 29 g fat, 1 g carbohydrates, 27 g protein)
Bacon & Cheese Whopper, no bun (560 calories, 46 g fat, 9 g carbohydrates, 28 g protein)
BBQ Bacon Whopper, simply without rolls (370 calories, 29 g fat, 1 g carbohydrates, 27 g protein)
BBQ bacon whopper, no bun (570 calories, 46 g fat, 11 g carbohydrates, 28 g protein)

King Burger

Bacon King, simply without rolls (740 calories, 57 g fat, 3 g carbohydrates, 53 g protein)
Bacon King, not a bun (920 calories, 75 g fat, 7 g carbohydrates, 54 g protein)
Sourdough King Single, plain without rolls (370 calories, 29 g fat, 1 g carbohydrates, 27 g protein)
Sourdough King Double, plain without rolls (610 calories, 46 g fat, 1 g carbohydrate, 46 g protein)
Rodeo King, simply without rolls or onion rings (690 calories, 53 g fat, 3 g carbohydrates, 51 g protein)
Rodeo King, no bun (1020 calories, 78 g fat, 27 g carbohydrates, 1 g fiber, 52 g protein)
Quarter Pound King, simply without buns (320 calories, 24 g fat, 1 g carbohydrates, 24 g protein)
Quarter pound king, not a bun (350 calories, 25 g fat, 7 g carbohydrates, 25 g protein)
Double Quarter Pound King, simply without buns (640 calories, 49 g fat, 3 g carbohydrates, 48 g protein)
Double quarter pound king, no bun (670 calories, 49 g fat, 8 g carbohydrates, 49 g protein)

Classic burgers

The classic burgers are made with 2 ounce patties. If you’re trying to keep calories low or just need a quick snack, you’ll likely want to order one of these menu items.

Whopper Jr., simply without buns (100 calories, 8 g fat, 0 g carbohydrates, 9 g protein)
Whopper Jr., no bun (190 calories, 16 g fat, 4 g carbohydrates, 9 g protein)
Hamburger, simply without rolls (100 calories, 8 g fat, 0 g carbohydrates, 9 g protein)
Hamburger, not a bun (120 calories, 8 g fat, 3 g carbohydrates, 9 g protein)
Cheeseburger, simply without buns (150 calories, 11 g fat, 1 g carbohydrates, 11 g protein)
Cheeseburger, not a bun (160 calories, 11 g fat, 4 g carbohydrates, 11 g protein)
Double cheeseburger, simply without buns (250 calories, 19 g fat, 1 g carbohydrates, 19 g protein)
Double cheeseburger, no bun (270 calories, 19 g fat, 4 g carbohydrates, 20 g protein)

Burger with bacon

Bacon cheeseburger, simply without rolls (180 calories, 14 g fat, 1 g carbohydrates, 13 g protein)
Bacon Double Cheeseburger, simply without rolls (270 calories, 20 g fat, 1 g carbohydrates, 20 g protein)
King Jr. with bacon, simply without rolls (360 calories, 28 g fat, 1 g carbohydrates, 25 g protein)
Bacon King Jr. with bacon, no bun (450 calories, 37 g fat, 4 g carbohydrates, 25 g protein)

chicken

Grilled chicken sandwich, simply no buns (160 calories, 4.5 g fat, 0 g carbohydrates, 30 g protein)
Grilled chicken sandwich, not a bun (270 calories, 16 g fat, 1 g carbohydrates, 30 g protein)
Original chicken sandwich, simply without rolls (240 calories, 13 g fat, 9 g carbohydrates, 21 g protein)
Original chicken sandwich, not a bun (460 calories, 37 g fat, 10 g carbohydrates, 22 g protein)
Chicken nuggets, 4 pieces (170 calories, 11 g fat, 11 g carbohydrates, 1 g fiber, 8 g protein) 10g net
Crispy Chicken Jr., simply without buns (170 calories, 11 g fat, 11 g carbohydrates, 7 g protein)
Crispy Chicken Jr., not a bun (330 calories, 28 g fat, 11 g carbohydrates, 8 g protein)

vegetarian

There aren’t many options for vegetarians at Burger King. However, they do offer a vegetarian burger. It’s a little higher in carbs but might work on a casual day.

Veggie burger, simply without buns (170 calories, 6 g fat, 13 g carbohydrates, 3 g fiber, 17 g protein) 10g net

Salads & Dressings

Some of the sauces at Burger King have added sugar. These are the most keto-friendly:

Grilled chicken garden salad, no dressing (340 calories, 15 g fat, 16 g carbohydrates, 7 g fiber, 39 g protein) 9g net
Chicken club salad, no dressing (440 calories, 23 g fat, 16 g carbohydrates, 7 g fiber, 44 g protein) 9g net
Garden salad, no dressing (60 calories, 4 g fat, 3 g carbohydrates, 1 g fiber, 4 g protein) 2g net
Ken’s Ranch Dressing, 1 pack (260 calories, 28 g fat, 2 g carbohydrates, 1 g protein)
Ken’s golden Italian dressing (160 calories, 17 g fat, 4 g carbohydrates, 0 g protein)

Sauces & dressings

The last thing you want to do is check your carb count with little things like sauces.

Here are the best keto burger king sauce options that are lower in carbohydrates.

Ranch Dip Sauce, 1 pack (140 calories, 15 g fat, 1 g carbohydrates, 1 g protein)
Buffalo Dipping Sauce, 1 pack (80 calories, 8 g fat, 2 g carbohydrates, 0 g protein)
Spicy sauce, 1 packet (150 calories, 15 g fat, 3 g carbohydrates, 0 g protein)
Ken’s Ranch Dressing, 1 pack (260 calories, 28 g fat, 2 g carbohydrates, 1 g protein)
Ken’s golden Italian dressing (160 calories, 17 g fat, 4 g carbohydrates, 0 g protein)

Breakfast rolls (no bread)

Bacon, egg & cheese biscuit, not a biscuit (150 calories, 12 g fat, 1 g carbohydrates, 9 g protein)
Bacon, egg & cheese croissanwich, no croissant (150 calories, 12 g fat, 1 g carbohydrates, 9 g protein)
Sausage, egg & cheese biscuit, not a biscuit (280 calories, 24 g fat, 1 g carbohydrates, 14 g protein)
Sausage, egg & cheese croissanwich, no croissant (280 calories, 24 g fat, 1 g carbohydrates, 14 g protein)
Ham, egg & cheese biscuit, not a biscuit (130 calories, 10 g fat, 1 g carbohydrates, 9 g protein)
Ham, egg & cheese croissanwich, no croissant (130 calories, 10 g fat, 1 g carbohydrates, 9 g protein)
Fully loaded biscuit, not a biscuit (380 calories, 29 g fat, 3 g carbohydrates, 24 g protein)
Fully loaded croissanwich, no croissant (380 calories, 29 g fat, 3 g carbohydrates, 24 g protein)

Double meat breakfast rolls

King Croissanwich with double sausage, no croissant (490 calories, 43 g fat, 2 g carbohydrates, 23 g protein)
King Croissanwich with ham & sausage, no croissant (340 calories, 28 g fat, 3 g carbohydrates, 19 g protein)
The King’s Croissanwich with sausage & bacon, no croissant (390 calories, 33 g fat, 2 g carbohydrates, 20 g protein)
Bacon breakfast sourdough king, double no bread (280 calories, 21 g fat, 3 g carbohydrates, 19 g protein)
Sausage breakfast sourdough king, double no bread (560 calories, 47 g fat, 3 g carbohydrates, 30 g protein)
Ham breakfast sourdough king, double no bread (300 calories, 19 g fat, 4 g carbohydrates, 26 g protein)

Protein sites

Sometimes all you need is a quick and easy breakfast option! The protein sides are perfect and inexpensive.

Eggs, 1 serving (80 calories, 6 g fat, 0 g carbohydrates, 5 g protein)
Bacon, 1 piece (35 calories, 3 g fat, 0 g carbohydrates, 2 g protein)
Sausage, 1 patty (170 calories, 15 g fat, 0 g carbohydrates, 7 g protein)
Ham, 1 slice (15 calories, 0 g fat, 0 g carbohydrates, 3 g protein)

Keto Burger King Meal Ideas

Here are some of my favorite low-carbohydrate meals that I will pick up on the drive through:

2 bacon double cheeseburgers, plain + no bread roll (540 calories, 40 g fat, 2 g carbohydrates, 40 g protein)
Grilled chicken sandwich, no roll + ranch garden salad (590 calories, 48 g fat, 6 g carbohydrates, 1 g fiber, 35 g protein) 5g net
2 sausage, egg and cheese croissanwiches, no croissants (560 calories, 48 g fat, 2 g carbohydrates, 28 g protein)

All nutritional information has been taken from the Burger King website which has a custom builder tool conveniently available.

What are your favorite options for Keto Burger King?