While traditional fast food options may not seem keto-friendly, Whataburger has a variety of menu items that can be easily customized to fit into a low-carb, high-fat diet. Whataburger is a fast-food restaurant chain that was founded in 1950 in Texas. Known for its big, juicy burgers and 24/7 service, Whataburger has become a staple in the fast-food industry.
From bunless burgers to flavorful salads and keto-friendly sauces, there are plenty of options to choose from. In this article, we’ll take a closer look at Whataburger keto options and how you can enjoy a delicious meal without compromising your diet.
What is the Keto Diet?
The Keto diet, also known as the Ketogenic diet, is a high-fat, moderate-protein, and low-carbohydrate diet. The goal of this diet is to shift the body’s metabolism from burning carbohydrates for energy to burning fat instead. By reducing carbohydrate intake, the body enters a state of ketosis, where it produces ketones from fat breakdown to use as an alternative energy source.
This diet has gained popularity in recent years as a way to promote weight loss, improve blood sugar control, and enhance cognitive function. However, it is important to note that the Keto diet may not be suitable for everyone, especially those with certain medical conditions such as liver or pancreatic disease.
The amount of net carbs allowed in the Keto diet can vary depending on individual factors such as age, gender, weight, and physical activity level. However, in general, the Keto diet typically limits net carb intake to 20-50 grams per day.
Net carbs are calculated by subtracting the amount of fiber and sugar alcohols from the total carbohydrate content of a food. This is because fiber and sugar alcohols do not have as much of an impact on blood sugar levels as other types of carbohydrates.
Whataburger Keto Options (Low Carb Meals)
With a focus on quality ingredients and customization, Whataburger offers a range of menu items to satisfy a variety of tastes and dietary needs. From classic burgers and chicken sandwiches to salads and breakfast items, there’s something for everyone at Whataburger.
Here is a list of keto options at Whataburger:
- Taquito with Cheese
- Breakfast On A Bun
- Biscuit Sandwich
- Breakfast Platter
- Whataburger
- Jalapeno and Cheese Whataburger
- Bacon and Cheese Whataburger
- Avocado Bacon Burger
- Mushroom Swiss Burger
- Grilled Chicken Sandwich
- Grilled Chicken Melt
- Grilled Chicken Cobb Salad
- Grilled Chicken Garden Salad
These items are your best keto items at Whataburger. Each of these items requires modifications to make them keto-friendly.
Taquito with Cheese (No Wraps)
This breakfast item contains sausage, egg, cheese, and chorizo or bacon. Omit the wrap and potatoes since they are not keto-friendly. It has 280 calories, 24 grams of fat, 16 grams of protein, 0 grams of total carbs, and 0 grams of net carbs
Breakfast On A Bun (Omit the Buns)
Although it may not technically be considered a sandwich without bread, this dish still includes savory options such as your choice of either sausage or bacon, a delectable egg, and a slice of melted American cheese. To stay keto-friendly, it’s important to omit the bun and any sides like ketchup, hash browns, or sugary drinks. It contains 384 calories, 32 grams of fat, 24 grams of protein, 0 grams of total carbs, and 0 grams of net carbs
Avocado Bacon Burger Without the Bun and the Creamy Pepper Sauce
This burger features a juicy beef patty topped with melted American cheese, three slices of crispy bacon, creamy avocado, fresh tomato slices, and onions. It contains 525 calories, 39 grams of fat, 31 grams of protein, 8 grams of total carbs, and 4 grams of net carbs.
Biscuit Sandwich (No Biscuit)
Another keto item is the Biscuit Sandwich without the biscuit. This dish includes your choice of sausage or bacon, an egg, and a slice of American cheese. If you want to bulk up your meal, consider adding some extra toppings. For those watching their nutrition, the bacon version contains 317 calories, 29 grams of fat, 14 grams of protein, and 0 grams of of both total and net carbs.
Breakfast Platter
You can also order the Breakfast Platter without the biscuit or hash browns. This straightforward meal consists of scrambled eggs and bacon, perfect for those avoiding carbs. You can enhance the dish by doubling the protein and adding in some low-carb toppings like cheese and extra bacon. With only 420 calories, 36g of fat, 24 grams of protein, and 0 grams of both total and net carbs, it’s a delicious and nutritious option that will help you stay on track with your keto goals.
Whataburger (No Buns)
If you’re looking for a classic option, try ordering the Whataburger without the bun. This dish features a juicy beef patty, fresh tomatoes, crisp pickles, zesty onions, and tangy mustard. And if you’re still feeling hungry, you can always opt for the Double Meat Whataburger or the Triple Meat Whataburger. With only 280 calories, 20 grams of fat, 20 grams of protein, 6 grams of total carbs, and 4 grams of net carbs, the Whataburger without the bun is a satisfying choice that won’t derail your keto diet.
Jalapeno and Cheese Whataburger
Looking for a keto-friendly meal with a spicy kick at Whataburger? Consider ordering the Jalapeno and Cheese Whataburger without the bun. This dish features a juicy beef patty, melted American cheese, and a generous helping of jalapenos, all topped with fresh tomatoes, crisp lettuce, zesty pickles, onions, and tangy mustard. With only 370 calories, 27 grams of fat, 25 grams of protein, 7 grams of total carbs, and 5 grams of net carbs, this meal is a great way to satisfy your craving for something spicy while sticking to your keto diet.
Bacon and Cheese Whataburger
This classic burger features a juicy beef patty topped with melted American cheese and three slices of crispy bacon, as well as fresh tomato slices, crisp lettuce, zesty pickles, onions, and tangy mustard. It has 440 calories, 32 grams of fat, 30 grams of protein, 6 grams of total carbs, and 4 grams of net carbs.
Mushroom Swiss Burger
To make this keto simply ask for it without the bun and the creamy au jus sauce, and opt for mayo or mustard instead. This flavorful low-carb meal features two juicy 5-inch beef patties topped with melted Swiss American cheese and fire-roasted mushrooms. This bunless burger has a total of 660 calories, 48 grams of fat, 45 grams of protein, and only 2 grams of total carbs and net carbs.
Grilled Chicken Sandwich or Grilled Chicken Melt
Instead of buns, you can ask for them to be served in a bowl. You’ll get a juicy grilled chicken fillet with fresh tomato and lettuce, topped with their delicious WhataSauce which is keto-friendly. The chicken melt contains a perfectly grilled chicken fillet, topped with a slice of Monterey Jack and a generous helping of savory grilled peppers and onions. Both have 200 calories, 9 grams of fat, 25 grams of protein, 5 grams of total carbs, and 3 grams of net carbs.
Grilled Chicken Cobb Salad
Features a juicy grilled chicken filet, shredded cheese, a hard-boiled egg, grape tomatoes, crispy bacon slices, and grated carrots on a red roma salad blend. While carrots aren’t typically keto-friendly, they can be enjoyed in moderation. It has 430 calories, 22 grams of fat, and a whopping 45 grams of protein. While the total carb count is 10 grams, the net carb count is only 8 grams, making it a perfect option for those on a keto diet.
Grilled Chicken Garden Salad
If you’re into salads, you can’t go wrong with the Grilled Chicken Garden Salad at Whataburger. It’s not only easy on the taste buds but is also rich in protein to help you stay full for a long time. The salad comes with a juicy grilled chicken filet, grape tomatoes, shredded cheese, and matchstick carrots. This salad has 290 calories, 12 grams of fat, 33 grams of protein, 12 grams of total carbs, and 2 grams of net carbs.
Keto Friendly Add-Ons and Toppings
- Avocado (1g net)
- Bacon (0g net)
- Hard-boiled egg (0g net)
- Jalapenos (1g net)
- Grilled peppers and onion (2g net)
- Large American cheese (0g net)
- Small American cheese (0g net)
- Shredded Cheddar (0g net)
- Monterey Jack (0g net)
- Blue cheese (2g net)
- Fire roasted brown mushrooms (1g net)
Low Carb Sauces and Dressings
Low carb options for sauces and dressings at Whataburger include:
- Picante sauce (1g net)
- Buffalo sauce (2g net)
- Salsa verde (1g net)
- Mayonnaise (0g net)
- Jalapeno ranch dressing (2g net)
- Mustard (1g net)
Tips On How To Order Low Carb at Whataburger or Other Fast Food Chains
When you’re on a keto diet, finding healthy and convenient options on the go can be challenging. Fast food chains may seem like a difficult place to order keto-friendly meals, but with a little planning and creativity, you can easily enjoy a delicious meal while sticking to your low-carb, high-fat diet.
Here are some tips on how to order keto at fast food chains:
Research the menu beforehand
Before you head to a fast food chain, take the time to research the menu options online. Most chains have nutritional information readily available on their websites, so you can plan your meal accordingly. Look for dishes that are high in protein and healthy fats, and avoid anything that is high in carbs, such as buns, fries, and sugary sauces.
Customize your order
Don’t be afraid to ask for modifications to your order. Most fast food chains are willing to accommodate special requests. For example, ask for your burger without the bun, or request extra veggies instead of fries. You can also ask for sauces and dressings on the side, so you can control the amount you consume.
Choose grilled or baked options
When it comes to protein, opt for grilled or baked options rather than fried. Grilled chicken or fish, for example, are great choices for keto dieters. Avoid anything that is breaded or fried, as these options are usually high in carbs.
Stick to water or unsweetened beverages
Sodas, juices, and other sugary drinks can easily kick you out of ketosis. Stick to water, unsweetened tea, or black coffee instead. If you need a little flavor, add a splash of heavy cream or coconut milk to your coffee.
Be aware of hidden carbs
Some fast food chains may have hidden carbs in their dishes, such as fillers and binders in burgers or sauces. Make sure to ask about any hidden carbs, and choose dishes that are as simple and straightforward as possible.
Don’t be afraid to bring your own snacks
If you’re not sure if you’ll be able to find keto-friendly options at a fast food chain, bring your own snacks. Nuts, seeds, and jerky are all great choices that are easy to pack and don’t require refrigeration.
Whataburger Keto Options FAQs
What are some keto-friendly options at Whataburger?
Some keto-friendly options at Whataburger include the Avocado Bacon Burger without the bun or creamy pepper sauce, the Grilled Chicken Sandwich without the bun, and the Mushroom Swiss Burger without the bun or au jus.
Are the Whataburger sauces and dressings keto-friendly?
Some of the Whataburger sauces and dressings are keto-friendly, such as the Picante sauce, Salsa verde, Buffalo sauce, Jalapeno ranch dressing, mayonnaise, and mustard. However, it’s important to check the nutrition information to ensure they fit within your daily carb limit.
Are there any salads on the Whataburger menu that are keto-friendly?
Yes, the Grilled Chicken Cobb Salad and the Grilled Chicken Garden Salad are both keto-friendly options at Whataburger. Just be sure to check the nutrition information and skip any high-carb toppings or dressings.
Can I customize my Whataburger order to make it keto-friendly?
Absolutely! You can customize your Whataburger order by skipping the bun and high-carb toppings, such as ketchup or honey mustard, and opting for keto-friendly sauces or dressings instead. You can also ask for your order to be served in a bowl instead of on a bun.
Is it possible to eat keto at fast food chains like Whataburger?
Yes, it is possible to eat keto at fast food chains like Whataburger by making smart choices and customizing your order to fit within your daily carb limit. Just be sure to check the nutrition information and ingredients carefully before ordering.
Final Thoughts on Whataburger Keto Options
In conclusion, Whataburger offers a variety of keto-friendly options for those who are following a low-carb or ketogenic diet. With a little bit of planning and knowledge about the nutritional value of different menu items, you can enjoy a delicious meal that fits within your dietary restrictions. From the classic Whataburger with no bun to the Keto Grilled Chicken Cobb Salad, Whataburger has something for everyone on the keto diet.
Additionally, their list of keto-friendly sauces and dressings allows you to add flavor without derailing your progress. So the next time you’re in the mood for fast food, don’t worry about compromising your diet – head to Whataburger and enjoy a satisfying meal that won’t throw you off track.
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