Eating Keto at a Burger Joint
The ketogenic diet doesn’t mean avoiding restaurants entirely. With some adjustments, you can enjoy a meal at a burger joint without breaking ketosis. The key is knowing what to order—and what to skip.
Skip the Bun and Sauces
Burgers themselves are keto-friendly, but the bun and most sauces are not. A standard burger bun contains around 30g of carbohydrates. Ask for your burger lettuce-wrapped or simply eat it with a knife and fork. Avoid ketchup, which has 5g of sugar per tablespoon, and barbecue sauce, which can have even more. Mustard and mayonnaise are safer choices.
Choose the Right Toppings
Load up on cheese, bacon, avocado, and fried eggs. These add fat and flavour without extra carbs. Be cautious with onions, which contain some sugar, and tomatoes, which are higher in carbs than other vegetables. A side salad with a high-fat dressing like blue cheese or ranch is a better choice than fries.
What This Means in Practice
Most UK burger chains accommodate keto requests. At Five Guys, order any burger ‘in a bowl’ for £7.95—they’ll serve it without the bun in a foil container. Byron offers a ‘Skinny’ option where the bun is replaced with lettuce for no extra charge. Honest Burgers will swap chips for a side of house salad for £1.50 extra.
Handling Social Situations
Eating out is often a social event. If you’re with friends who aren’t keto, focus on the company rather than feeling restricted. Most people won’t notice or care that you’re eating your burger differently. If questions come up, a simple ‘I’m cutting back on bread’ usually suffices.
Frequently Asked Questions
Can I have a milkshake on keto?
No. A medium milkshake at a UK burger chain typically contains 60-80g of sugar. Opt for water, diet soda, or black coffee instead.
Are chicken burgers keto-friendly?
Yes, if you skip the bun and any breaded coating. Grilled chicken is ideal, but even a crispy chicken fillet has fewer carbs than a bun.
What about veggie burgers?
Check the ingredients. Many contain beans, lentils, or breadcrumbs that push the carb count too high for keto. A portobello mushroom or halloumi burger is a safer choice.
The Bottom Line
Eating keto at a burger joint is straightforward once you know the rules: no bun, watch the sauces, and choose high-fat toppings. Most UK chains are happy to accommodate these requests. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116
