How to Keto Fast Food Sauces That Make Your Macros Better

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I don’t know about y’all but I have no trouble finding low carb Keto items in fast food restaurants. (Can you call them restaurants? Maybe we’ll call them establishments instead).

Get unbreaded meat, toss the bun. Get a salad, pick out the icky – as in off-plan – usually, the icky stuff is the best part!

But it’s still not always cool with your macros and with keeping hunger at bay – yes, I’m talking to you, Lettuce! Sometimes you need friendly Keto fast food sauces to make it fit into your plan for the day.

Note: This post may contain affiliate links. That means I may make a small commission at no cost to you. For my full disclosure go here.

Low Carb and Keto Fast Food Sauces Are Great Meal Additions

We all know you can eat on Keto easily when you order fast food – most unbreaded meats (although not fast food, avoid grilled chicken tenderloins at Cracker Barrel – marinade has carbs)are fine but we sometimes need to up the fat content to go from general low carb to Keto.

The easiest way is to add a sauce.

It’s much easier to predict Keto fast food sauces than independent restaurants because they usually come packaged and have the data available.

Many Mom & Pop places, diners, family restaurants – home cooking places especially – will add sugar to their dressings or mix one or two dressings together to get a ‘signature’ taste. And if you get a newer server, they may not be aware of that. In that case, it’s never wrong to bring your own.

A discreet pouch of dressing in your purse can be a diet saver.

Not All Sauces Fit the Bill

Not every sauce you meet in a fast food joint is going to be helpful for sticking to your weight loss goals. Avoid sweet sauces like Honey Mustard, Polynesian, Sweet & Sour etc. Anything that sounds sweet IS sweet!

You’re usually safe with Ranch, Blue Cheese, and Caesar but you may need to check before you go. The ones listed below are all 3 grams of sugar or less and no more than 5 carbs.

Keto Fast Food Sauces Tips – How to Occasionally Enjoy the Higher Carb Sauce and Not Blow Your Macros

Here are just a few things to remember:

You don’t have to eat the whole darn thing.

Yes, I said it. You CAN have the higher carb sauces (within reason) if you don’t eat it all! There is no rule that says you must eat it all. Seriously. I checked.

Try this:

Use the ‘tining method‘ with your fork. If it’s in a pouch, ask for another plate or cup and pour your dressing into it. Dip the tines of your fork in the dressing, then spear your food. You get a burst of flavor without all the junk you’d have from pouring it over your salad.

You can get away with only having a teaspoon instead of 2 tablespoons of dressing! If your dressing or sauce is 6 carbs (or 6 sugars) you could save 5 of them.

Don’t make this a habit on higher carb sauces and dressings. It can become a slippery slope.

Here is my short list of Keto Fast Food Sauces:

		Calories	Fat Grams	Net Carbs	Sugar
Arbys
	Cheddar Cheese Sauce	50	3.5	4	0
	Buttermilk Ranch	210	22	2	1
	Ranch Dipping Sauce	100	11	2	1

A&W
	Ranch Dip	160	17	2	1

Blimpie
	Blimpie Special Dressing	40	5	0	0
	Chipotle Mayo	90	10	1	0
	Blue Cheese Dressing	260	28	2	1
	Buttermilk Ranch Dressing	230	24	3	1
	Creamy Caesar Dressing	210	23	2	2
	Creamy Italian Dressing	240	26	1	1
	Peppercorn Ranch Dressing	240	23	3	0
	Mayo	100	11	0	0
	Oil Blend	130	14	0	0

Burger King
	Ranch Dipping Sauce	140	15	1	1
	Buffalo Dipping Sauce	80	8	2	1
	Zesty Onion Ring Dipping Sauce	150	15	3	0

Carls Jr/Hardees
	House Dressing	210	23	5	2
	Blue Cheese Dressing	310	34	2	1
	Buttermilk Ranch Dipping Sauce	110	11	2	1

Chick Fil A
	Chick-Fil-A Jalapeno Salsa	10	0	2	1
	Zesty Buffalo Dipping Sauce	50	5	1	0
	Garlic & Herb Ranch Dipping Sauce	140	14	1	1
	Garlic & Herb Ranch Dressing	280	29	2	1
	Avocado Lime Ranch	310	32	3	2
	Creamy Salsa Dressing	290	31	3	1

Chicken Express
	Buffalo Sauce	40	3.5	1	0
	Buttermilk Ranch Dressing	160	17	2	1
	Chipotle Ranch Dressing	150	15	3	2

Chipotle
	Guacamole (use as a dip)	150	13	2	1

DQ
	Marzetti Blue Cheese Dressing	200	22	2	1
	Marzetti Creamy Caesar Dressing	180	18	2	1
	Marzetti Buttermilk Ranch Dressing	200	22	2	1

Freddy’s
	Fry Sauce	35	3.5	1	0

Golden Chick
	Village Ranch Dressing	225	24	1.5	0

KFC
	Heinz Buttermilk Dressing	160	17	1	1
	KFC Creamy Parmesan Caesar Dressing	260	26	4	2

Pollo Tropical
	(Mojo) Garlic Sauce	80	9	2	0
	Chipotle Mayo	160	17	2	1
	Curry Mustard	150	17	0	0
	Caesar Dressing	290	31	1	1
	Chipotle Ranch Dressing	260	27	5	3
	Cilantro Garlic Sauce	160	17	2	0
	Peppadew Spread	150	16	3	3
	Spicy Poyo-Poyo	100	7	1	0

Popeyes Louisiana Kitchen
	Blackened Ranch	118	13	2	1
	Buttermilk Ranch	150	15	3	1
	Tartar Sauce	140	15	1	1

Schlotzkys
	Blue Cheese	460	49	3	3
	Buttermilk Ranch	320	33	4	3
	Italian	280	28	3	3
	Tuscan Caesar	430	45	2	0

Subway
	Chipotle Southwest (21 gr)	100	10	1	1
	Oil (5 gr)	45	45	0	0
	Ranch (21 gr)	110	11	1	1
	Regular Mayo (15 gr)	110	12	0	0

Wendys
	Heartland Ranch Dipping Sauce	120	12	3	2
	Classic Ranch Dressing	100	10	2	1
	Lemon Garlic Caesar Dressing	110	11	2	1
	Light Classic Ranch Dressing	50	5	2	1

Of course, there are MANY more fast food joints where you can safely eat Keto fast food sauces – but this list will get you started. We’ll be revisiting it from time to time to update it.

Do you have a favorite place you’d like to see on this list? Shoot me a comment!

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