This casual fast-food joint serves up pretty much anything you would expect from a fast-food restaurant. Some of the best-sellers are tacos, burgers, sandwiches, salads, and the all-day breakfast.
While most of Jack In The Box’s options might not suit a low-carb, keto-friendly diet, thanks to the variety of options available and the ability to make adjustments to your order, it is possible to visit the fast-food diner without ruining your diet.
By simply asking for your meal without bread, or by opting for a salad instead, you can easily cut down on carbs. In this post, we want to help you out with your Jack In The Box order.
Here, we will look at the top low carb, keto-friendly options Jack In The Box has. We will go in order from the lowest carbs to the highest, basing our findings on the website’s nutritional information.
Chicken Strips – Grilled
First up, we have Jack In The Box’s chicken strips. Though breaded nuggets and chicken strips may taste nicer, if you want to eat at Jack In The Box with friends and not break your diet, the grilled chicken strip option is perfect.
No longer containing all the carbs the breaded options have, you can expect a portion (4 pieces) of the grilled chicken to contain just 5 g of carbs and 199 calories.
This option also contains 7 g of fat, 0 g of fiber, and 43 g of protein.
This option isn’t available to order online, so you may have to ask at your local Jack In The Box location.
What To Ask For: Ask for a portion of chicken strips, but grilled instead of breaded and fried. Asking for a ranch dip instead of ketchup or mayonnaise will help cut even more calories.
Chicken Salad – Grilled
Another excellent grilled chicken option is Jack In The Box’s chicken salad. Coming with cheddar cheese, cucumbers, croutons, tomatoes, carrots, lettuce, and of course grilled chicken, this option contains 12 g of carbs.
Asking for the salad with a ranch dressing as opposed to a low-fat balsamic vinaigrette will help reduce carbs a little more.
Aside from carbs, Jack In The Box’s chicken salad contains 8 g of fat, 4 g of fiber, 30 g of protein, and 230 calories.
What To Ask For: A grilled chicken salad and a ranch dressing. Hold back on the croutons.
The Club Salad
Jack In The Box offers customers a club salad that comes with a choice of grilled or breaded chicken. When ordered with fresh grilled chicken instead of crispy breaded chicken, the whole salad contains 15 g of carbs.
This may seem a lot for a salad, but things would be a lot worse with fried breaded chicken.
The club salad comes with chicken, bacon, tomatoes, cheddar cheese, croutons, and a ranch dressing. This option also contains 616 calories, 40 g of protein, 45 g of fat, and 4 g of fiber.
What To Ask For: A club salad accompanied by grilled chicken. Ask for a ranch dressing and hold back on the croutons.
The Sausage Sandwich
Also known as the extreme sandwich, Jack In The Box’s sausage sandwich is one of the best options you can order if you’re sticking to a low-carb, keto diet. That is despite the option containing 29 g of carbs without any adjustments.
Part of the restaurant’s all-day breakfast menu, this simple sandwich comes with two patties, a fried egg, and 2 slices of cheese.
By removing the bread, you can cut down on carbs to make the sandwich more keto-friendly.
The sausage sandwich also contains 650 calories, 25 g of protein, 1 g of fiber, and 49 g of fat.
What To Ask For: The sausage breakfast sandwich (extreme), without the bun.
The Ultimate Breakfast Sandwich
Next, we have Jack In The Box’s ultimate breakfast sandwich. Featuring ham, bacon, the best American cheese, two eggs, and a bun, this sandwich is one of the
restaurant’s most popular options.
It is also an option you can adjust to help it fit in with your keto diet. Despite containing 520 calories and 30 g of carbs, by removing the bun, you can remove a heap of calories and almost all the carbs. You’ll be left with an almost carb-free option that only contains 30 g of fat, 31 g of protein, and 1 g of fiber.
What To Ask For: Ask for the famous ultimate breakfast sandwich without the bun.
Bacon Cheeseburger
One of Jack In The Box’s specialties is burgers, with the bacon cheeseburger taking some beating. Though the bacon cheeseburger looks and tastes great, we are already getting into dangerous territory in terms of breaking a keto diet.
Containing 32 g of carbs, even when the bun and sauce are removed from the burger, you’ll struggle to keep to your diet with this option.
When ordering the bacon cheeseburger, you can expect to receive two juicy beef patties, Swiss and American cheese, bacon, ketchup, mayo, mustard, and a bun. All of this comes to a whopping 930 calories and 65 g of fat. The only saving grace is 55 g of protein.
What To Ask For: Order the bacon cheeseburger without ketchup or a bun.
Sourdough Chicken Club – Grilled Chicken
Containing 580 calories, 38 g of carbs, 30 g of fat, 39 g of protein, and 3 g of fiber, the sourdough chicken club also contains way too many carbs for a keto-friendly diet. Having said that, by removing the bun, you will be able to remove most of the carbs this option contains.
A grilled chicken sourdough chicken club comes with bacon, chicken, tomato, lettuce, and your choice of sauce.
Be sure to hold back on the sauce too if you want to save carbs.
What To Ask For: The sourdough chicken club with grilled chicken and no bun.
The Breakfast Sandwich – Loaded
The loaded breakfast sandwich comes packed with a wide variety of tasty flavors and ingredients. This includes bacon, sausage, ham, egg, sourdough bread, and American cheese.
Containing 707 calories, 36 g of carbs, 47 g of fat, 36 g of protein, and 2 g of fiber, this is another option that contains far too many carbohydrates for a keto diet. However, cutting the bread and ketchup will help.
In fact, by cutting the bread and sauce, the sandwich will contain almost 0 g of carbs which is perfect.
What To Ask For: A loaded breakfast sandwich without the bread
The Jack Burger With Bacon And Swiss Cheese
Jack In The Box’s buttery burger with bacon and Swiss cheese has been a massive hit with customers all over America. Conveniently, it is also a good option for people following a low-carb, keto diet. However, you will again have to cut the bun.
This burger comes with two beef patties, garlic and herb butter, Swiss cheese, bacon mayo, bacon, and of course the bun. All of this comes to 890 calories, 48 g of carbs, 42 g of protein, 59 g of fat, and 3 g of fiber.
What To Ask For: Ask for a buttery Jack burger with bacon and Swiss cheese and no bun.
The Classic Jack Burger
Finally, we have the buttery classic Jack burger. Featuring one beef patty (quarter pounder), garlic and herb butter, ketchup, mayo, Swiss cheese, tomato, and lettuce, you can make this burger fit your low-carb diet by holding back on the ketchup and burger bun. This will leave you with a burger containing just 1 or 2 g of carbs.
Ordered how it comes, the classic Jack burger contains 51 g of carbs, 860 calories, 37 g of protein, 58 g of fat, and 4 g of fiber.
What To Ask For: The Jack classic buttery burger minus the ketchup and bun.
Final Thoughts
While Jack In The Box may not have a wide selection of low-carb, keto-friendly options to choose from, thanks to the fast-food restaurant’s large menu and ability to adjust what we order, it is relatively easy to stick to a keto diet and still enjoy the food the restaurant has to offer.
By sticking to a salad with grilled chicken, one of the all-day breakfast sandwiches, or by simply removing the bun from one of the many tasty burgers, you can enjoy a fast-food meal without going crazy with the carbs.
In this post, we have shown you exactly what to ask for, what to avoid, and just how many different options you have to choose from.
All you need to do now is take a closer look at each option and choose the one you think you’ll enjoy most. Just remember to make simple adjustments so that you don’t accidentally break your diet.
Hi, my name is Anna Kadance and I have been following a keto diet, on and off, for just over two years now. When I first started, I was in a deep depression due to my weight and the fact that I just couldn’t seem to get rid of it.
My body had given me two beautiful children, but now that our family was complete, I wanted to take it back as my own and get my pre-baby body back. I tried diet after diet, exercise program after program - nothing worked!
