Jack in the Box is a famous fast food chain in the United States. They offer a wide variety of foods, including chicken tenders, fried chicken sandwiches, hamburgers, french fries, and even Jack in the Box keto options. The company has over 2,200 locations in the US and has been growing since then.
Jack in the Box has expanded its menu to meet changing customer demands and now offers more than just chicken tenders – e.g. French fries, sandwiches, etc. Most of Jack In The Box’s food items are high in carbs, but they still cater to customers with specific diets like a ketogenic diet. In this article, we will go through some of Jack’s keto-friendly food items and some tips on how to order them.
How to Order Keto at Jack In The Box
Jack in the Box is one of the top competing fast-food chains in the United States next to Taco Bell, Burger King, and Mcdonald’s. The demand for healthier options has been rising in recent years, that’s why most fast-food chains adapted to this demand and offer keto options.
Here are some tips on how to order Jack in the Box keto options or at any fast food chain:
Order any Burgers Bunless
It can be difficult to find fast food restaurants that offer keto-friendly menus. Luckily for us, Jack in the Box offers an array of healthy options for keto dieters. They have bunless burger options that will be listed below. So, keep reading for more info.
No Crispy-Coated/Breaded Items
To ensure a healthier diet, it is important to limit the intake of crispy-coated breaded items. They can contain high levels of salt and fat, especially if they are fried. These ingredients can lead to weight gain and other health problems.
Skip the Sauces
If you’re looking to follow a keto diet, skip the sauces. Sauces often contain high amounts of sugar and can easily derail your diet. In addition, ketchup is mostly tomatoes and corn syrup, which aren’t particularly keto-friendly. But if you still want that taste of tangy barbecue sauce, go for a keto-friendly mayonnaise instead. If you have been struggling a bit with desserts that won’t break your ketogenic diet, here is where you can start.
Be Aware of the Sweet Drinks For Keto
It can be challenging to maintain your low-carb diet when the sugar cravings kick in. Fortunately, many different snacks and drinks can help you stay on track with your ketogenic diet, like Diet Coke, Coke Zero, unsweetened tea, and more. These sweet drinks for keto are healthier than their high-sugar counterparts and will satisfy your sweet tooth. Make sure to check the nutrition info for each drink you are consuming.
Jack In The Box Keto Options
Grilled Chicken Strips
Nutrition info: 250 calories, 7 grams of total fat, 43 grams of protein, 5 grams of total carbs, and 5 grams of net carbs
First on the list of Jack in the box keto options are the Grilled Chicken Strips. Make sure that they are grilled! Avoid crispy chicken strips since their breading is high in net carbs. Also, consume a sufficient amount of protein. Do you prefer a bit on the side? You can opt for mustard or fire-roasted salsa.
Grilled Chicken Salad
Nutrition info: 230 calories, 8 grams of fat, 30 grams of protein, 12 grams of total carbs, and 8 grams of net carbs.
When ordering this salad, leave out the croutons, and add a balsamic vinaigrette for a keto-friendly dressing. It has 3g of net carbs, but 2g of them are from sugar. There’s a mayonnaise alternative you can also use. It has romaine lettuce, grilled chicken, cheddar cheese, grape tomatoes, cucumbers, and carrots.
Grilled Chicken Club Salad
Nutrition info: 230 calories, 8 grams of fat, 30 grams of protein, 12 grams of total carbs, and 8grams of net carbs
Customers of Jack in the Box love this salad, but there are a few sensible tweaks you can make based on personal and diet preferences. If you prefer your salads to be dry and crispy and carb-free, just remove the dressing and croutons. Make sure to opt for grilled rather than fried chicken. This keto Jack in the Box salad is made of romaine lettuce, grilled chicken, shredded cheddar cheese, grape tomatoes, cucumbers, and a crumbled piece of bacon.
Southwest Grilled Chicken Salad
Nutrition info: 329 calories, 13 grams of fat, 36 grams of protein, 17 grams of total carbs, and 9 grams of net carbs.
Another fresh and healthy salad option. The Southwest Grilled Chicken Salad contains grilled chicken, grape tomatoes, and shredded cheddar cheese. You have to omit the corn and beans to make it keto.
Jack In The Box Keto Friendly Dressings
If you have been wondering whether there are any options for low-carb sauces, you’re in luck. Jack in the Box has a long list of low-carb and ketogenic-friendly alternatives, so there’s enough to choose from.
Here is a list of Keto-friendly dressings and sauces:
- Franks Red Hot buffalo sauce
- Buttermilk house dipping sauce
- Creamy bacon mayonnaise
- Creamy ranch sauce
- Creamy Italian sauce
- Garlic herb butter
- Creamy sriracha sauce
- Sour cream
- Mustard
- Mayo-onion sauce
- Peppercorn mayo
- Tartar sauce
- Sun-dried tomato sauce
- Fire roasted salsa
- Soy sauce
- Hot taco sauce
- Real mayonnaise
Extreme Sausage Sandwich
Nutrition info: 650 calories, 49 grams of fat, 25 grams of protein, 2 grams of total carbs, and 1 gram of net carbs
This sandwich is another great keto option at Jacks. Be sure to order it without the buns. It is made of not just one but two sausage patties, eggs, and American cheese.
Ultimate Breakfast Sandwich
Nutrition info: 371 calories, 27 grams of fat, 26 grams of protein, 6 grams of total carbs, and 5 grams of net carbs.
If you don’t like sausage patties, you can try Ultimate Breakfast Sandwich. Made of two pieces of American cheese, two slices of ham, and two slices of bacon. Even if this combination is your late-night hunger, Jack in the Box serves breakfast all day.
Loaded Breakfast Sandwich
Nutrition info: 530 calories, 42 grams of fat, 31 grams of protein, 7 grams of total carbs, and 5 grams of net carbs
Loaded Breakfast Sandwich is perfect for those who wants a quick, filling breakfast to start their day off right. It’s loaded with smoked bacon, fried egg, ham, American cheese, and sausage patties. No buns please!
Bacon Ultimate Cheeseburger
Nutrition info: 749 calories, 57 grams of fat, 49 grams of protein, 10 grams of total carbs, and 9 grams of net carbs.
Bacon Ultimate Cheeseburger is an ultimate gourmet hamburger. This burger packs in mouth-watering beef patties, Swiss-style and American cheese. It’s a perfect meal to satisfy all your guilty pleasures. No buns and ketchup to make it keto.
Sourdough Grilled Chicken Club
Nutrition info: 424 calories, 28 grams of fat, 34 grams of protein, 9 grams of total carbs, and 6 grams of net carbs
Sourdough Grilled Chicken Club is a sandwich that consists of grilled chicken, bacon, lettuce, tomato, and mayonnaise. It has been on the menu for many years and has become one of the most popular sandwiches at Jack’s. Make sure to order it without the buns.
Bacon Swiss Buttery Burger
Nutrition info: 562 calories, 56 grams of fat, 36 grams of protein, 11 grams of total carbs, and 8 grams of net carbs
The Bacon Swiss Buttery Burger is one of the most popular burgers at Jack. It consists of a beef patty, smoked bacon, Swiss cheese, and butter on a buttered bun. It is served with lettuce and tomato. Make sure to omit the buns to make them low carb.
Buttery Jack Burger Classic
Nutrition info: 667 calories, 55 grams of fat, 31 grams of protein, 12 grams of total carbs, and 8 grams of net carbs
Jack Burger is a classic burger with a twist. It has a beef patty topped with lettuce, tomato, and onion. It is finished off with cheese, bacon, and BBQ sauce. It is also served on a toasted brioche bun but you have to omit it for a keto diet.
Meat Lovers Breakfast Burrito
Nutrition info: 505 calories, 41 grams of fat, 30 grams of protein, 4 grams of total carbs, and 2 grams of net carbs
Jack offers a variety of food from sandwiches to salads to burgers. One of the most popular menu item is Meat Lovers’ breakfast burrito. This burrito includes scrambled eggs, bacon, sausage, cheese, ham, and salsa all wrapped up in a tortilla. For a keto version, omit the tortilla and it will be served in a bowl.
High Carbs Items to Avoid
Jack in the Box’s majority of its menu is not keto friendly. Always remember to omit high-carb items such as buns, and sugary drinks and follow our tips carefully. Below are items that are high-carbs and can kick you out of ketosis instantly.
Here is a list of things to avoid:
Sauces
- Pancake syrup
- Honey mustard
- Barbecue dipping sauce
- Teriyaki
- Ketchup
- Grape jelly
- Secret sauce
- Sweet n’ sour
- Strawberry jam
Sides and Snacks
- Egg rolls
- Potato wedges
- Curly fries
- French fries
- Onion rings
- Chicken nuggets
- Stuffed jalapenos
Other Items
- All variety of breaded chicken
- No tortillas
- No buns
- No sourdough
- No shakes and desserts
- No tacos
- No sugary drinks
Jack In The Box Keto Options
What is the ketogenic diet?
The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet that puts our body into a state of ketosis. Ketosis is a natural metabolic process in which our body burns fat for energy instead of carbohydrates.
What are some keto friendly Jack in the Box foods?
Some examples of keto-friendly foods are avocados, eggs, chicken breast, and salmon.
How do I know if I’m in ketosis?
You can test your blood by using a glucometer to measure your blood sugar levels or you can use an at-home urine strip test to measure your acetone levels.
What are the benefits of Keto?
Keto diet can help you lose weight, reduce your risk of diabetes and heart disease, and improve your mental clarity.
What are the risks of Keto?
Since all you consume is low carb, it’s important to stay hydrated and limit your alcohol intake. Ketosis can also cause nausea and headaches, though they can be easily avoided by balancing your electrolytes.
Final Thoughts
Overall, Jack in the Box is one of the fast food restaurants that has embraced keto. They have a keto menu with items such as burgers, salads, and more. Even though most of Jack’s menu items are not keto-friendly, they sure offer a wide variety of keto options. If you’re on a keto diet, be sure to check them out—they sure have something for everyone. I hope you find this article helpful. Thanks for reading!
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Michelle Goya
Monday 9th of January 2023
I always order the grilled chicken salad, it never gets old! Sooo yummy!