The Jack in the Box Keto Survival Guide
Staying under 20g of net carbs at a fast-food burger joint? It's entirely possible. Here is exactly how to navigate the Jack in the Box menu on a ketogenic diet.
The Golden Rule: Ditch the Bun
The easiest way to make almost any Jack in the Box burger keto-friendly is to order it "bunless" or in a lettuce wrap. The standard bakery bun contains around 28g of carbohydrates. By removing it, you instantly drop the carb count to near zero for most beef patties.
Top Keto-Friendly Orders
Ultimate Cheeseburger (No Bun)
Two beef patties, American and Swiss-style cheeses, mayo, and mustard. Without the bun, this is a keto powerhouse delivering excellent fat and protein with almost zero carbs.
Bacon Ultimate Cheeseburger (No Bun)
Same as above, but with three slices of bacon. Bacon is naturally zero carb, making this an ideal keto choice for upping your fat intake.
Grilled Chicken Salad (No Croutons)
Order the salad, ditch the croutons, and use the Creamy Southwest dressing. Avoid the teriyaki or sweet dressings.
Keto Traps to Avoid
Not everything without a bun is safe. Watch out for these hidden carbs:
- Crispy Chicken: The breading on any crispy chicken sandwich or strips is loaded with carbs. Always opt for grilled chicken.
- Teriyaki Sauce: The Teriyaki Bowl might look healthy, but the sauce is essentially liquid sugar.
- Tacos: While iconic, the taco shells are made of corn/wheat and contain about 16g of carbs per two tacos. They are not keto-friendly.
Safe Condiments & Dressings
When customizing your meal, stick to these low-carb additions:
- Mayonnaise (0g carbs)
- Mustard (0g carbs)
- Fire Roasted Salsa (1g carbs)
- Creamy Southwest Dressing (3g carbs)
Avoid: Ketchup, Barbecue Sauce, Sweet & Sour Sauce, and Teriyaki Sauce.
Verify Your Macros
Want to see exactly how many carbs are in your custom order? Use our Nutrition Calculator, select your items, and click the "Keto" filter to automatically highlight compliant foods.