Your Ultimate Guide To Ordering Keto at Jack in the Box
Are There Keto Options at Jack in the Box?
✅ YES! – Jack in the Box offers plenty of keto-friendly options, like bun-free burgers, grilled chicken salads, and protein-packed breakfasts. Just skip the bread, sugary sauces, and high-carb sides!
Craving fast food while sticking to a keto diet? You might be thinking, “Can I really enjoy a meal at Jack in the Box without blowing my carb limit?” The good news is, absolutely!
While Jack in the Box isn’t exactly known for its keto options, with a few simple tweaks, you can still enjoy a variety of tasty meals without breaking your low-carb rules.
From bun-free burgers to tortilla-free breakfast burritos, we’ve got you covered with 11 keto-friendly menu options that’ll satisfy your cravings.
Plus, we’ll share some tips on how to make your Jack in the Box experience even more keto-friendly.
So, if you’re ready to navigate the menu and make the most of your fast food run, let’s dig into these delicious, low-carb choices!
Table of Contents:
- Is Jack In the Box Keto?
- 11 Keto at Jack in the Box Menu Options to Order
- Ordering Tips To Keep Jack In the Box Keto
- What To Avoid on Keto at Jack in the Box
- More Keto-Friendly Restaurants To Try
- Frequently Asked Questions
- Final Thoughts
Is Jack In the Box Keto?
So, is Jack in the Box keto-approved? The short answer is yes—if you know what to order!
While this fast food chain isn’t exactly known for its keto-friendly menu, there are definitely ways for you to eat low-carb foods.
The key is being smart with your choices, like skipping the buns and tortillas, and focusing on grilled proteins, salads, and fresh veggies.
You won’t find a full keto menu, but with a little creativity and a few easy swaps, you can enjoy a satisfying meal without throwing off your carb count.
It’s all about making those smart substitutions and avoiding the hidden carbs in sauces and sides.
11 Keto at Jack in the Box Menu Options to Order
If you’re looking for the best keto-friendly foods at Jack in the Box, check out these options. Each one has been carefully selected to keep your carb count low while still delivering delicious flavors.
Salads & Chicken
Want something crisp and refreshing or just need a quick meal that hits the spot? These options will keep you on track without sacrificing flavor.
1. Grilled Chicken Strips
The Grilled Chicken Strips at Jack in the Box are a perfect keto-friendly option when you’re craving something savory and simple.
These strips are lean, protein-packed, and full of flavor without any hidden carbs. They’re grilled to perfection, so you can enjoy that juicy, smoky goodness without the guilt.
Pair them with a side salad or just snack on them as they are—either way, they’re a great choice for keeping your meal low-carb and satisfying!
Nutrition Facts:
- Calories: 250 kcal
- Total fats: 7 grams
- Net carbs: 5 grams
- Protein: 43 grams
2. Grilled Chicken Salad (Without Croutons, Plain)
The Grilled Chicken Salad is a fresh, crisp option that’s perfect for your keto diet. Packed with tender grilled chicken and plenty of veggies, it’s a healthy, low-carb choice.
Just remember to skip the croutons (they’re sneaky little carb bombs) and go for a simple, no-fuss version. You can even add a keto-friendly dressing to give it that extra kick!
It’s light, filling, and an easy way to stay on track while satisfying your hunger.
Nutrition Facts:
- Calories: 230 kcal
- Total fats: 8 grams
- Net carbs: 8 grams
- Protein: 30 grams
3. Grilled Chicken Club Salad (Without Croutons, Plain)
The Grilled Chicken Club Salad is like a keto dream come true. With juicy grilled chicken, crispy bacon, and fresh veggies, it’s a hearty salad that keeps you full without any unnecessary carbs.
Just skip the croutons (those little crunches aren’t worth the carbs) and you’ve got a perfectly satisfying, low-carb meal.
It’s the ideal combo of protein and healthy fats, making it a delicious and easy option for staying keto while enjoying a fast food treat!
Nutrition Facts:
- Calories: 230 kcal
- Total fats: 8 grams
- Net carbs: 8 grams
- Protein: 30 grams
Breakfast Options (Bun-Free/Tortilla-Free)
Craving a hearty breakfast but don’t want to throw off your keto lifestyle? These bun-free and tortilla-free breakfast menu options are just what you need.
4. Extreme Sausage Sandwich (Bun-Free)
The Extreme Sausage Sandwich, bun-free, is a game-changer for keto breakfast lovers.
You get all the savory goodness of a perfectly seasoned sausage patty, with melted cheese and a deliciously juicy egg—minus the carbs from the bun. It’s the ultimate low-carb breakfast that’s filling, tasty, and totally satisfying.
Just order it without the bun, and you’re good to go! It’s a great way to kickstart your day while staying true to your daily carbohydrate intake.
Nutrition Facts:
- Calories: 650 kcal
- Total fats: 49 grams
- Net carbs: 1 gram
- Protein: 25 grams
5. Ultimate Breakfast Sandwich (Bun-Free)
The Ultimate Breakfast Sandwich, bun-free, is a perfect keto-friendly breakfast choice when you’re craving something hearty.
It’s loaded with slices of ham, melted American cheese, crispy bacon, and a perfectly cooked egg—just without the bun to keep those carbs in check. You’ll still get all the flavors you love, but with none of the guilt.
It’s a satisfying, protein-packed meal that’ll keep you full and energized throughout the morning, all while staying keto-approved!
Nutrition Facts:
- Calories: 371 kcal
- Total fats: 27 grams
- Net carbs: 5 grams
- Protein: 26 grams
6. Loaded Breakfast Sandwich (Bun-Free)
If you like your breakfast packed with flavor, the Loaded Breakfast Sandwich (bun-free) is the way to go. It’s stacked with sausage, ham, hickory smoked bacon, cheese, and a fluffy egg—all the good stuff, none of the carbs.
Skipping the bun cuts out unnecessary carbs while keeping the nutritional value high for keto. It’s basically a breakfast feast without the bread getting in the way. Perfect for a low-carb, high-energy start to your day!
Nutrition Facts:
- Calories: 530 kcal
- Total fats: 42 grams
- Net carbs: 5 grams
- Protein: 31 grams
7. Meat Lovers Breakfast Burrito (Tortilla-Free)
Love a breakfast burrito but not the carbs? Just ditch the tortilla, and the Meat Lovers Breakfast Burrito becomes a keto powerhouse.
Packed with scrambled eggs, bacon, sausage, ham, and cheddar cheese, it’s a protein-loaded way to start your day. Without the tortilla, you get all the savory flavors without the extra carbs weighing you down.
It’s messy, it’s delicious, and it’s everything a keto breakfast should be—hearty, satisfying, and totally guilt-free!
Nutrition Facts:
- Calories: 505 kcal
- Total fats: 41 grams
- Net carbs: 2 grams
- Protein: 30 grams
Burgers & Sandwiches (Bun-Free/Sauce Adjustments)
Craving a juicy burger but trying to keep it keto? No problem! Ditching the bun and making a few simple sauce adjustments turns these classic Jack in the Box favorites into low-carb, high-protein foods.
8. Bacon Ultimate Cheeseburger (Bun-Free, No Ketchup)
The Bacon Ultimate Cheeseburger without the bun is a keto lover’s dream. Two juicy beef patties, mustard, crispy bacon, real mayonnaise, and melted American cheese—what more could you need?
Just skip the bun and ketchup to keep it low-carb, and you’ve got a protein-packed meal that’s both filling and flavorful.
The smoky bacon and gooey cheese make every bite satisfying, so you won’t even miss the bread. It’s messy, it’s delicious, and it’s everything a great keto burger should be!
Nutrition Facts:
- Calories: 749 kcal
- Total fats: 57 grams
- Net carbs: 9 grams
- Protein: 49 grams
9. Sourdough Grilled Chicken Club (Bun-Free)
The Sourdough Grilled Chicken Club without the bun is a solid keto pick when you’re craving something hearty but not too heavy.
You get a juicy grilled chicken fillet, crispy bacon, melted cheese, and fresh veggies—all the flavor, none of the carbs. Skipping the bread keeps it keto-friendly while letting the smoky, savory goodness shine through.
It’s a high-protein, low-carb option that hits the spot without weighing you down. Who needs the bun anyway?
Nutrition Facts:
- Calories: 424 kcal
- Total fats: 28 grams
- Net carbs: 6 grams
- Protein: 34 grams
10. Bacon Swiss Buttery Jack Burger (Bun-Free)
The Bacon Swiss Buttery Jack Burger, minus the bun, is a rich and satisfying keto option.
With a juicy beef patty, crispy bacon, melted Swiss cheese, and melted garlic herb butter, it’s packed with flavor and healthy fats to keep you full.
Just skip the bun to keep it low-carb, and you’ve got a meal that’s indulgent without the guilt. The combination of smoky bacon and creamy Swiss makes every bite ridiculously delicious—you won’t even miss the bread!
Nutrition Facts:
- Calories: 562 kcal
- Total fats: 56 grams
- Net carbs: 8 grams
- Protein: 36 grams
11. Buttery Jack Burger Classic (Bun-Free, No Sauce)
The Buttery Jack Burger Classic without the bun (and no sauce) is a simple yet satisfying keto-friendly choice.
You still get that juicy beef patty, melted cheese, and melted garlic herb butter—just without the unnecessary carbs.
Skipping the sauce keeps sugar out of the mix, making it a clean, high-fat, and protein-packed meal. It’s rich, savory, and ridiculously good, proving that you don’t need a bun to enjoy a seriously delicious burger!
Nutrition Facts:
- Calories: 667 kcal
- Total fats: 55 grams
- Net carbs: 8 grams
- Protein: 31 grams
Sticking to keto at Jack in the Box is easier than you might think! With a few simple tweaks—like skipping the buns, tortillas, and sugary sauces—you can enjoy a delicious, low-carb meal without sacrificing flavor.
Ordering Tips to Keep Jack In the Box Keto
Eating keto at Jack in the Box doesn’t have to be complicated—just a few smart swaps, and you’re golden! Here are some easy tips to keep your order low-carb and delicious.
- Ditch the Bun & Tortilla: Most sandwiches and burgers can be ordered bunless, and breakfast burritos can be enjoyed without the tortilla. Just ask for everything in a tray or wrapped in lettuce (if available).
- Skip the Breaded Chicken: Grilled is the way to go! Breaded chicken is packed with hidden carbs, so opt for grilled chicken strips or a grilled chicken salad instead.
- Watch the Sauces & Dressings: Many sauces contain sugar, so stick with ketogenic diet-friendly options like mayonnaise, mustard, ranch, or butter. Always ask for dressings on the side.
- Say No to Fries & Hash Browns: Tempting? Yes. Keto-friendly? Not at all. Swap these foods out for an extra serving of bacon, cheese, or a side salad (without croutons).
- Choose Keto Drinks: Water, unsweetened iced tea, diet soda, or black coffee are your best bets. Regular soda and sugary shakes? A hard pass.
- Load Up on Protein & Fats: Add extra cheese, bacon, avocado, or eggs to your meal for a filling, keto-approved boost.
- Customize Your Order: Don’t be shy about making substitutions! Most locations will happily swap or remove ingredients to fit your keto needs.
- Be Careful with Breakfast Items: Some eggs and omelets at fast-food spots contain hidden fillers. Stick to whole eggs, bacon, sausage, and cheese for a safe bet.
- Avoid Sugary Condiments: Ketchup, BBQ sauce, and sweet dressings are loaded with sugar. Opt for mustard, hot sauce, or plain butter instead.
- Check for Hidden Carbs: Some menu items that seem keto-friendly (like certain sausages or cheeses) may contain fillers, so always check nutrition info if you’re unsure.
- Double Up on the Meat: If one burger patty isn’t enough, ask for an extra one! More protein, more fat, and still 100% keto-approved.
- Skip the Tacos: Even without the shell, most taco fillings contain seasoned meats with added carbs. Stick to plain grilled proteins instead.
- Be Wary of “Low-Fat” Options: Anything labeled “low-fat” usually means higher carbs. Stick to full-fat options whenever possible.
Keeping it keto at Jack in the Box is all about making the right choices. So go ahead, order keto friendly foods with confidence, and let your keto cravings be satisfied—fast-food style!
What to Avoid on Keto at Jack in the Box
Not everything on the menu is keto-friendly, and some items might seem low-carb at first glance but actually contain hidden sugars, fillers, and starches.
If you’re not careful, you could unknowingly consume enough carbs to knock yourself out of ketosis. To help you stay on track, here’s a list of foods you should avoid when ordering at Jack in the Box:
- Burgers & Sandwiches (With Buns & Sauces): The buns alone can have 30+ grams of carbs, and many of the signature sauces (like ketchup and BBQ sauce) sneak in extra sugar. If you’re craving a burger, ask for it bun-free and skip the sugary condiments.
- Breaded & Fried Chicken: That crispy, golden coating might look delicious, but it’s just a carb-loaded trap. Breaded chicken tenders, nuggets, and sandwiches are all off-limits. Instead, go for grilled chicken, which has zero carbs and plenty of protein.
- Regular Tacos: Even if you ditch the shell, the seasoned beef filling may still contain carb-heavy fillers like cornstarch or wheat. If you’re craving tacos, you’re better off making a low-carb version at home.
- Regular Pita Bread: Wraps come loaded with carbs from the bread. Even the Chicken Fajita Pita may sound like a better choice, but the pita itself is too high in carbs for keto.
- Breakfast Biscuits, Croissants & Muffins: These are basically carb bombs disguised as breakfast. The Egg & Cheese Biscuit might seem like a decent option, but the biscuit itself is a carb overload. A single biscuit or croissant can have over 30 grams of carbs, making it a fast way to derail your diet. Stick to bun-free breakfast sandwiches instead.
- Hash Browns & French Fries: Deep-fried and full of starchy carbs, these classic sides will quickly spike your blood sugar. A small serving of fries has over 40 grams of carbs—definitely not keto-approved!
- Onion Rings & Egg Rolls: Breaded and deep-fried, these options are loaded with unnecessary carbs. Even just one onion ring can set you back on your macros, so it’s best to steer clear.
- Regular Sodas & Shakes: A medium soda can pack over 50 grams of sugar, and Jack’s thick, creamy shakes are even worse. If you need a drink, opt for water, diet soda, or unsweetened iced tea to keep your carbs in check.
- Sugary Sauces & Dressings: Ketchup, BBQ sauce, sweet chili sauce, and most salad dressings contain hidden sugars that can quickly add up. Even seemingly harmless additions like sour cream can sometimes contain hidden carbs, so it’s best to check the ingredients or skip it altogether. Instead, go for ranch, mustard, or mayo, which are much more keto-friendly.
- Desserts & Pastries: As tempting as they might be, cookies, cheesecake, and mini churros are packed with sugar and flour, making them completely off-limits on keto. If you need something sweet, consider bringing your own low-carb treat.
- Teriyaki & Sweet Glazed Items: If it’s coated in a sticky glaze, it’s probably packed with sugar. Teriyaki chicken and any sweet BBQ-style menu items are best avoided if you want to stay in ketosis.
Jack in the Box has plenty of low carb diet options, but knowing what to avoid is just as important. With the right swaps, you can enjoy a satisfying meal without all the carbs!
More Keto-Friendly Restaurants to Try
If you’re looking for more keto-friendly fast food options, check out these other chains that cater to low-carb lifestyles:
- Burger King Keto: 15+ Low-Carb Meals for Keto Dieters
- 10 Keto McDonalds Breakfast: From Drive-Thru to Gold Guide!
- Raising Cane’s Keto Magic: Taste the Flavor, Skip the Carbs!
- 20+ Keto at Wendy’s Menu: Burgers, Salads, & More!
- Five Guys Keto: Top Picks for a Low-Carb Fast Food Fix
Frequently Asked Questions
Does Jack In the Box Offer Lettuce-Wrapped Burgers for Keto?
Unfortunately, Jack in the Box doesn’t officially offer lettuce-wrapped burgers, but you can always ask to have your burger served with lettuce instead of a bun. It’s a simple and effective way to enjoy your meal keto-style.
What Are the Best Low-Carb Drink Options at Jack in the Box?
When it comes to drinks, your best options are water, iced tea, or diet soda. Avoid sugary drinks like regular sodas, milkshakes, or sweetened iced teas.
Are There Any Keto-Friendly Dessert Options at Jack in the Box?
Sadly, Jack in the Box doesn’t offer any keto-friendly desserts. If you’re craving something sweet, consider bringing your own keto-friendly snack or dessert to enjoy after your meal.
Final Thoughts
Sticking to keto at Jack in the Box is easier than you might think. With bunless burgers, grilled chicken, and hearty breakfast options, you won’t have to sacrifice flavor while keeping carbs in check.
Just remember to ditch the buns, skip sugary sauces, and avoid fries or breaded items. A few simple swaps can turn a fast-food run into a keto-friendly meal that actually satisfies.
The best part? You don’t have to miss out on convenience. Whether you’re grabbing a quick bite or customizing your order for better macros, Jack in the Box has plenty of ways to keep you on track.
Want more low-carb fast food tips? We’ve got you covered!
Head over to our website for more guides on what to order at restaurants while staying keto. From breakfast spots to burger joints, we’ll help you navigate any menu with confidence.