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Low-carb meals at fast-food and quick-service restaurants tend to either be sparse and small or loaded down in fat and calories. So are there any lower-carb options that have adequate protein and fiber to keep you full, while still being low in fat and calories?
Here are 34 lower-carb lunch options to grab on-the-go. All have less than 20 grams of net carbs (ranging 2 grams to 18 grams net carbs), and almost all have at least 20 grams of protein and 4 grams or more of fiber. You can calculate net carbs by subtracting grams of fiber from the total carbohydrate count.
Firehouse Subs
Small Chili (6 ounces) and Chopped Salad with Light Italian Dressing
390 cal, 25g fat, 26g carb, 8g fiber, 21g protein (18 net carbs)
Taco Bell
Power Bowl with Chicken—hold the rice
300 cal, 16g fat, 16g carb, 5g fiber, 23g protein (11 net carbs)
Wendy's
Small Chili and a Caesar Side Salad with Caesar Dressing — skip the croutons
350 cal, 19g fat, 27g carb, 10g fiber, 23g protein (17 net carbs)
or
Apple Pecan Chicken Half Salad with Grilled Chicken and Ranch Dressing
330 cal, 20g fat, 15g carb, 3g fiber, 23g protein (12 net carbs)
or
Southwest Avocado Chicken Half Salad with Grilled Chicken and Southwest Ranch Dressing
300 cal, 21g fat, 9g carb, 4g fiber, 22g protein (5 net carbs)
Panera Bread
Half Caesar Salad with Chicken and Caesar Dressing and Cup of Ten Vegetable Soup
380 cal, 24.5g fat, 20g carb, 4g fiber, 20g protein (16 net carbs)
or
Green Goddess Cobb with Chicken Half Salad with Green Goddess Dressing
340 cal, 21g fat, 13g carb, 4g fiber, 22g protein (9 net carbs)
Chick-fil-A
Grilled Chicken Cool Wrap
350 cal, 14g fat, 29g carb, 135g fiber, 37g protein (16 net carbs)
or
Grilled Market Salad and Light Italian Dressing—skip the extra salad toppings
225 cal, 7.5g fat, 18g carb, 4g fiber, 25g protein (14 net carbs)
or
Grilled Nuggets and Side Salad with Garlic & Herb Ranch Dressing (1/2 packet)—hold the extra salad toppings
430 cal, 24g fat, 10g carb, 3g fiber, 43g protein (7 net carbs)
Moe's Southwest Grill
Pork Carnitas Burrito Bowl with Lettuce, Black Beans, Grilled Onions and Peppers, Pico de Gallo, Cheese and Guacamole
300 cal, 22g fat, 27g carb, 12g fiber, 26g protein (15 net carbs)
or
Bowl of Baja Chicken Enchilada Soup
280 cal, 19g fat, 17g carb, 3g fiber, 13g protein (14 net carbs)
or
Close Talker Salad with double tofu, grilled onions and peppers, pico de gallo and Chipotle Ranch Dressing
360 cal, 28g fat, 16g carb, 9g fiber, 26g protein (7 net carbs)
Boston Market
Skinless Rotisserie Chicken White Quarter with a side of Creamed Spinach and a side of Fresh Steamed Vegetables
480 cal, 23.5g fat, 18g carb, 5g fiber, 51g protein (13 net carbs)
Zoe's Kitchen
Protein Power Plate with Chicken and Slaw
520 cal, 33g fat, 18g carb, 5g fiber, 42g protein (13 net carbs)
or
Salmon Kabobs with a Side of Roasted Vegetables
440 cal, 25g fat, 13g carb, 5g fiber, 42g protein (8 net carbs)
Zaxby's
Grilled Chicken House Salad and Ranch Dressing (1/2 packet)—hold the Texas toast
490 cal, 29g fat, 15g carb, 3g fiber, 41g protein (12 net carbs)
or
Grilled Chicken Caesar Salad with Caesar Dressing—hold the croutons
420 cal, 21g fat, 9g carb, 2g fiber, 48g protein (7 net carbs)
McDonald's
Premium Bacon Ranch Salad with Grilled Chicken Newman's Own Low-Fat Balsamic Dressing
300 cal, 12g fat, 16g carb, 3g fiber, 33g protein (13 net carbs)
or
McDonald's Premium Caesar Salad with Grilled Chicken and Newman's Own Creamy Caesar Dressing (1/2 packet)
315 cal, 15g fat, 14g carb, 3g fiber, 31g protein (11 net carbs)
Hardee's
Lettuce-Wrapped Charbroiled Chicken Club—hold the mayo
270 cal, 15g fat, 13g carb, 1g fiber, 24g protein (12 net carbs)
or
Lettuce-Wrapped 1/3-lb Thickburger—hold the mayo and ketchup
320 cal, 21g fat, 3g carb, 1g fiber, 22g protein (2 net carbs)
Qdoba Mexican Eats
Chicken Burrito Bowl with lettuce, fajita vegetables, pico de gallo and guacamole—no rice or beans
345 cal, 20g fat, 18g carb, 6g fiber, 24g protein (12 net carbs)
or
Bowl of Tortilla Soup with Steak and Tortilla Strips added
290 cal, 13g fat, 14g carb, 4g fiber, 29g protein (10 net carbs)
Panda Express
Grilled Teriyaki or Asian Chicken with a Side of Super Greens—hold the rice
345 cal, 14.5g fat, 13g carb, 3g fiber, 39g protein (10 net carbs)
Whataburger
Garden Salad with Grilled Chicken and Herb Vinaigrette Dressing
335 cal, 14g fat, 19g carb, 10g fiber, 33g protein (9 net carbs)
or
Grilled Chicken Melt with avocado added—skip the bun
325 cal, 19g fat, 9g carb, 5g fiber, 29g protein
In-and-Out Burger
Protein-Style Cheeseburger with Onions
300 cal, 25g fat, 11g carb, 3g fiber, 18g protein (8 net carbs)
Arby's
Roast Turkey Chopped Farmhouse Salad with Buttermilk Ranch Dressing (1/2 packet)
390 cal, 24g fat, 9g carb, 2g fiber, 22g protein (8 net carbs)
Jimmy John's Gourmet Sandwiches
#12 Beach Club Unwich with turkey, provolone and avocado guacamole—hold the mayo
340 cal, 22g fat, 7g carb, 2g fiber, 32g protein (5 net carbs)
Five Guys
Lettuce-Wrapped Cheeseburger with grilled onions and mushrooms, tomatoes and pickles
320 cal, 23g fat, 6g carb, 1g fiber, 20g protein (5 net carbs)
KFC
Grilled Chicken Breast with a side of green beans and a side salad with Buttermilk Ranch dressing
410 cal, 24g fat, 8g carb, 4g fiber, 40g protein (4 net carbs)
Carolyn Williams, PhD, RD, is author to the new cookbook, Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert known for ability to simplify food and nutrition information. She received a 2017 James Beard Journalism award. You can follow her on Instagram @realfoodreallife_rd or on carolynwilliamsrd.com.
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