Low Carb Burger King Guide for Beginners - Mr. SkinnyPants (2023)

Learn how to order low carb Burger King like an expert.

See 12 real-life photos of my actual low carb Burger King orders.

Download My Personal Burger King Menu

What To Order for Breakfast

You can order a la carte ingredients to build your own low carb breakfast or select one of Burger King’s pre-made breakfast sandwiches and ask for no bun.

Here are my favorites.

#1 Double Sausage Patty and Egg A La Carte Breakfast Platter

After ordering many bunless breakfast sandwiches on this challenge someone told me you can order the individual components cheaper. So my fourth time into Burger King, I asked the cashier if I could just get two sausage patties and two eggs on a platter. Success!

• Price – $2.00
• Macros – 440 calories, 5g net carbs, and 24g protein.

Simple ingredients, good flavor, and great value. You can add sliced cheese and/or bacon to this meal to increase calories.

#2 Sausage Egg and CheeseCroissan’wich(No Croissant)

If you’re not as comfortable doing la carte orders then you can order breakfast sandwiches without the bun. They offer biscuits and Croissanwiches which have the same meat, cheese, and egg ingredients, just different buns. The sausage, egg, & cheese is my favorite.

• Price – $2.00
• Macros – 300 calories, 1g net carbs, and 16g protein.

#3 Eggnormous Burrito in a Bowl (No Hashbrowns)

This one is almost as good a value as ordering a la carte. Request their big breakfast burrito served in a bowl with no tortilla and no hash browns. Comes with two folded eggs, two slices of American cheese, two slices of bacon, shredded cheese, and one sausage patty. This is as close as it gets to a Burger King low carb breakfast bowl.

• Price – $3.59
• Macros – 485 calories, 2g net carbs, and 31g protein.

#4 Fully Loaded Croissan’wich (No Croissant)

Burger King’s Full Loaded breakfast sandwiches come with sausage patty, two slices of bacon, one slice of ham, a folded egg & a slice of cheese. They also have their King series of breakfast sandwiches on some menus which are similar to the Fully Loaded series except they omit the ham.

• Price – $3.49
• Macros – 365 calories, 2g net carbs, and 33g protein.

The bunless Fully Loaded Croissan’wich felt like overkill but it’s fun to try as a change of pace.

#5 Bacon Egg and CheeseCroissan’wich (No Croissant)

Bacon is delicious but not super filling unless you receive several pan-fried pieces. This low carb breakfast sandwich comes with two slices of bacon, a folded egg, and sliced cheese. It tastes great, but is a little tough to cut and not very filling.

• Price – $3.39
• Macros – 165 calories, 1g net carbs, and 11g protein.

#6 Ham Egg and Cheese Croissan’wich

Comes with sliced ham, folded egg, and a slice of cheese. Simple combination and tastes good, but the ham cools off quick so you need to eat it fast.

• Price – $3.49
• Macros – 160 calories, 2g net carbs, and 14g protein.

What To Order for Lunch & Dinner

You have several options for low carb lunches & dinners including bunless burgers, bunless grilled chicken sandwiches, and salads.

Here are my top choices.

#1 Double Whopper with Cheese (No Bun)

Delicious and snugly packed into a convenient plastic tray with a lid, it reminds me a lot of the McDonald’s Quarter Pounder. There wasn’t enough lettuce to make it a true Burger King lettuce wrap so I ate it with a fork and it was delicious.Comes with two beef patties, two slices of American cheese, lettuce, tomato, pickles, onions, and mayo. Request no ketchup to cut back on carbs.

• Price – $5.49
• Macros –730 calories, 4g net carbs, and 44g protein.

#2 Cheeseburgers (No Bun)

I wasn’t expecting to rate this meal highly, but it’s simple, delicious, and affordable. Comes with a small beef patty, slice of American cheese, sliced pickles, mustard and ketchup. Probably takes two to four to fill up the average low carb adult. Save up to 4 carbs per cheeseburger by cutting the ketchup (I didn’t for this particular order).

• Price per cheeseburger – $1.00
• Macros per cheeseburger –140 calories, 4g net carbs, and 10g protein.

A clever thing to do might be to order two cheeseburgers and get a packet of ketchup on the side so that you can ration the carbs while still adding a little bit of ketchup flavor to this meal.

#3 Bacon King Sandwich (No Bun)

Comes standard with two ¼ lb beef patties, about 5 or 6 slices of bacon, two slices of American cheese, ketchup and mayo. I substituted mustard for the ketchup.

• Price – $5.99
• Macros –900 calories, 3g net carbs, and 54g protein.

#4 Grilled Chicken Club Salad (No Croutons)

Comes with romaine, green leaf and radicchio lettuce, bacon pieces, shredded cheddar cheese, half-sliced tomatoes, and a choice of dressings which varies by location — so go with ranch dressing. I was impressed by this salad. The lettuce bed was deep and the chicken and bacon tasted fresh and high quality, as did the veggies.

• Price – $5.49
• Macros –490 calories, 8g net carbs, and 35g protein.

#5 Grilled Chicken Sandwich with Added Cheese and Bacon (No Bun)

Comes standard withchicken breast filet, chopped lettuce, sliced tomato, and mayo. For added calories, I purchased extra bacon and a slice of cheese. Macros below exclude the bacon and cheese.

• Price – $4.69
• Macros –270 calories, 1g net carbs, and 30g protein.

#6 Original Chicken Sandwich (No Bun)

This is a rare appearance by a fried chicken entree on this challenge. Most of them have too much breading to sneak in, but this one makes it. Comes with a lightly breaded white meat chicken patty (that has 9g net carbs), shredded lettuce and mayo. The fried chicken tasted freezer burned or else that might’ve ranked higher.

• Price: $4.19
• Macros: 460 calories, 9g net carbs, and 22g protein.

Low Carb Condiments, Dips, and Dressings

If you need condiments, dips, or dressings, the following are great options at Burger King because they have 4 net carbs or less ( carbs in parentheses):

• Mayonnaise (1)
• Ranch Dipping Sauce (1)
• Buffalo Dipping Sauce (1)
• Ketchup (3)
• Ken’s Avocado Ranch Dressing (4)
• Ken’s Citrus Caesar Dressing (4)

Download My Personal Burger King Menu

It’s the same low carb menu I used to plan my own orders.

What To Avoid

In case you’re new to low carb or keto eating, I’ll start by saying that all Burger King buns, fries, hash browns, tortillas, pancakes, and desserts (cookies, shakes, cones, etc) should be avoided.

There are also some less obvious entrees and sides to avoid that I’ve listed below. They seem like they might be low carb, but aren’t.

Tempting entrees to avoid:

• Chicken Nuggets – Each little nugget has 2-3 carbs.
• Chicken Fries – 17 grams of carbs and serving size is inadequate for a meal.
• Crispy Chicken Salads – 20+ carbs due to breading on the chicken.
• Bunless Crispy Chicken Sandwiches – 20+ carbs due to breading on the chicken
• Steakhouse & Rodeo Burgers – 20+ carbs due to breading on onion rings and BBQ sauce

Tempting sides to avoid:

• Mozzarella Sticks – 24 carbs thanks to the breading.
• Onion Rings – 40+ carbs because they are heavily breaded.

Tempting sauces / condiments to avoid:

• Strawberry or Grape Jam packet (7)
• Honey Mustard Dipping Sauce (8)
• Barbecue Dipping Sauce (11)
• Breakfast Syrup (30)

Tempting salad dressings to avoid:

• Ken’s Apple Cider Vinaigrette (10)
• Ken’s Lite Honey Balsamic (14)
• KEN’S Honey Mustard Dressing (15)

Overall Ratings

I rate Burger King as low-carb friendly because you can order bunless burgers, bunless grilled chicken sandwiches, bunless Croissan’wiches, and a few different pre-made salads. I enjoyed my meals and the staff handled my low carb orders seamlessly.

• Low carb friendly– Yes
• Low carb entrees on menu – Limited. There are two salads on the menu that have fewer than 20 carbs and offer enough calories to serve as a meal (listed below in the ‘what you can order’ section).
• Low carb entrees off menu – Several. You can special request bunless burgers, bunless grilled chicken sandwiches, and bunless Croissan’wiches.
• Satiety of low carb entrees – Above average.
• Taste of low carb entrees – Above average.
• Price / value of low carb entrees – Above average.
• Ordering experience – Excellent. I was actually surprised that two times I ordered from the drive-thru, the drive-thru attendants didn’t second guess my “no bun” request. It was as if she had heard it a 1,000 times. The ordering experience was so fluid, that I double checked my orders when they handed me my bag and they got it 100% right

By now you’re probably wondering how I compare my low carb Burger King experience to my low carb McDonald’s experience. A few things I noticed from the low carb perspective:

• Burger King has mushrooms and hot dogs available if you ask.
• Burger King is a little bit better at getting your order right the first time.
• McDonald’s has better curb appeal and ambiance.
• McDonald’s entrees taste slightly better and cost a little less.

What’s next

My next low carb fast food guide should be coming out soon. Get it freehere:

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I’ll also report back with final results for how this fast food experiment affects my health, well-being, and bank account. And you’ll get some simple low carb recipes and other tips from me for all the times you’re not eating in a fast food joint :).

Cheers,
“Mr. SkinnyPants”