If you’re looking for Jack in the Box keto options, you’ve come to the right place! We’re huge advocated of staying away from fast food whenever possible, but we know that’s not always an option. Whether you’re on the road and unable to prepare your own food or simply didn’t have enough time in your busy schedule that day, we’ve prepared a list of keto diet approved low carb options.
You can choose from the breakfast menu, and get the loaded breakfast sandwich (remember to hold the bun). Actually, there is a lot of low carb breakfast options once you omit the bun, all filled with lots of meat, cheese and bacon. You can also choose from a few grilled chicken salads, like the club salad with grilled chicken (but remember to omit the crispy, fried chicken!). Below, you’ll find a list of customized keto low carb options for you to choose from.
Here Are Four Major Rules You Should Follow in Jack in the Box (and All Kinds of Fast Food Restaurants):
1. Order Everything Bunless
This might be a no brainer but it’s worth mentioning. Jack in the Box offers a lot of sandwiches and different breakfast menu options, but non of them are keto if you decide to eat the bun. An average bun has 150 calories, which isn’t bad, but it has 28g of total carbohydrates! That’s more than what many of us eat in a day in terms of net carbs. So, forget it… and don’t regret it.
2. No Crispy Items
The crispier it is, the worse it is for you. Oftentimes items coated in breading is high carb, which directly contributes to a higher risk of higher mortality! To read up more on it, click to see this study here.
3. Skip on the Sauces
Sauces and dips are packed with hidden sugars. Their net carb count is usually quite high. For example, Jack in the Box’s Barbecue Dipping Sauce has 8g of total carbs per serving! You can get a few bunless breakfast sandwiches for the same amount of low carbs. There are other low carb keto sauce options at Jack in the Box, so scroll down to see a full list.
4. Be Careful with Sugary Drinks
It’s not news that drinks and sodas filled with sugar contribute not only to weight gain, but also diabetes, cardiovascular issues and other diseases. Stay away from them! We’re not huge fans of diet soda’s either, but if there is no other option and you don’t want to drink water, we’re giving you a green light (on the yellowish side though).
Jack in the Box offers several low carb options for breakfast, lunch or dinner. You have to customize most of them so that they don’t have too many carbs. For example, always order a bunless burger and ask your server to put it in a box. Low carb diet isn’t hard at all, you just need to learn a few life hacks and you’re good to go.
Keto and Low Carb Jack in the Box Food List:
1. Grilled Chicken Strips
Make sure you are getting them grilled! Stay away from crispy chicken strips – they’re high in net carbs because of their breading. Instead, simply enjoy a healthy dose of protein. Want to dip a bit on the side? Ask your server for the fire roasted salsa or mustard.
Nutrition info: 250 calories; 7g total fat; 43g protein; 5g total carbs; 5g net carbs
2. Grilled Chicken Salad (no croutons, no dressing)
First of all, skip the croutons! And the low fat balsamic vinaigrette dressing too. It has 3g of net carbs, but 2g of it is pure sugar. You can swap it for regular mayo. This salad contains flame grilled chicken, shredded cheddar cheese, grape tomatoes, cucumbers and carrots, all on a bed of iceberg and romaine lettuce. Keto police may drag us for the carrots, but we’re okay with that!
Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs
3. Grilled Chicken Club Salad (no croutons, no dressing)
Skip on the croutons and dressing. Also, make sure to get the chicken grilled, not crispy! This salad has all-white meat chicken, shredded cheddar cheese, grape tomatoes, cucumbers, crumbled piece of bacon on a bed of iceberg and romaine lettuce.
Nutrition info: 230 calories; 8g fat; 30g protein; 12g total carbs; 8g net carbs
4. Southwest Grilled Chicken Salad (no dressing, no corn sticks, no corn, no beans)
Toss the dressing, corn sticks, corn and beans. In this salad you’ll get flame grilled chicken (remember not to order the crispy chicken version!), shredded cheddar cheese and grape tomatoes. It’s not really the most low carb friendly salad on their menu, but if you skip some ingredients you can still make it keto diet friendly.
Nutrition info: 329 calories; 13g fat; 36g protein; 17g total carbs; 9g net carbs
What Dressings Can I Eat?
In case you were wondering if there are any options with which you can replace high carb sauces with, you’re in luck. There’s a lot to choose from at Jack in the Box since it has a long list of low carb and keto friendly options.
- Buttermilk house dipping sauce
- Franks Red Hot buffalo sauce
- Creamy bacon mayonnaise
- Creamy Italian sauce
- Creamy ranch sauce
- Creamy sriracha sauce
- Garlic herb butter
- Mayo-onion sauce
- Peppercorn mayo
- Sun dried tomato sauce
- Tartar sauce
- Fire roasted salsa
- Hot taco sauce
- Soy sauce
- Real mayonnaise
- Sour cream
5. Extreme Sausage Sandwich (no bun)
Order it bunless and ask for a box. This sandwich is a good keto breakfast option, since it almost has no net carbs. It contains two sausage patties, American cheese and a freshly cracked egg.
Nutrition info: 650 calories; 49g fat; 25g protein; 2g total carbs; 1g net carbs
6. Ultimate Breakfast Sandwich (no bun)
If you’re not a fan of sausage patties, this one is for you. Fried egg, two slices of American cheese, two slices of ham and bacon. Even if this combo is your late night craving, you’re in luck since Jack in the Box serves breakfast all day long.
Nutrition info: 371 calories; 27g fat; 26g protein; 6g total carbs; 5g net carbs
7. Loaded Breakfast Sandwich (no bun)
Its name lives up to the hype for sure. Fried egg, hickory smoked bacon, ham, sausage and melted American cheese. If you’re a fan of breakfast, Jack in the Box has a lot of variety in comparison to other fast food restaurants.
Nutrition info: 530 calories; 42g fat; 31g protein; 7g total carbs; 5g net carbs
8. Bacon Ultimate Cheeseburger (no bun, no ketchup)
Two beef patties, American and Swiss-style cheese, real mayonnaise and mustard. It’s a really simple and low carb meal as long as you remember to toss the bun and omit ketchup. While this amount of ketchup won’t hurt ya, it will just add an unnecessary 3g of net carbs to your meal.
Nutrition info: 749 calories; 57g fat; 49g protein; 10g total carbs; 9g net carbs
9. Sourdough Grilled Chicken Club (no bun)
Toss the bun and grab this healthier chicken alternative with all-white meat chicken, bacon, Swiss-style cheese, lettuce, tomato and real mayonnaise. With all the protein, it will surely keep you full until your next big meal.
Nutrition info: 424 calories; 28g fat; 34g protein; 9g total carbs; 6g net carbs
10. Bacon Swiss Buttery Jack Burger (no bun)
Quarter pound beef patty, melted garlic herb butter, hickory smoked bacon, creamy bacon mayo and Swiss cheese. It’s a simple Jack in the Box sandwich, but remember to toss the bun. Sauce? We’re okay with the creamy bacon mayo since it only has 1g of net carbs!
Nutrition info: 562 calories; 56g fat; 36g protein; 11g total carbs; 8g net carbs
11. Buttery Jack Burger Classic (no bun, no sauce)
Not too small, but not too big either. This bunless burger has melted garlic herb butter on a quarter pound beef patty with Swiss cheese, iceberg lettuce and sliced tomatoes. Instead of the ketchup and mayo that comes with the original order, swap it for fire roasted salsa on the side.
Nutrition info: 667 calories; 55g fat; 31g protein; 12g total carbs; 8g net carbs
12. Meat Lovers Breakfast Burrito (no tortilla)
Skip on the flour tortilla and ask your server to put it in a box. Grab a fork and chow down on bacon, sausage, ham, scrambled eggs and cheddar cheese. It also comes with a side of fire roasted salsa, which is perfectly fine with us since it’s low carb and keto.
Nutrition info: 505 calories; 41g fat; 3og protein; 4g total carbs; 2g net carbs
Counting Net Carbs? Avoid These Menu Items
Most of the items on Jack in the Box menu are not keto friendly. Always remember to hold the bun and follow our guidelines carefully.
Sauces and dips
- Barbecue dipping sauce
- Honey mustard
- Pancake syrup
- Sweet n’ sour
- Grape jelly
- Secret sauce
- Strawberry jam
Snacks and sides
- Potato wedges
- Egg rolls
- French fries
- Curly fries
- Onion rings
- Stuffed jalapenos
- Chicken nuggets
- All kinds of crispy chicken
- No items from the Late Night menu
- No buns, tortillas or sourdough
- No tacos
- No shakes and desserts
- No sugary drinks
Our Final Conclusion
If you can prepare your meal at home, stay away from fast food restaurants. We won’t judge you if you decide to drive by Jack in the Box and grab an item off their menu, but the only way to be sure of the quality of ingredients you are putting in your belly is to cook your meals by yourself.
Always remember to hold the bun and most of the time, skip the sauces too. There are several sauces and drips which are keto and low carb friendly. If you’re really hungry, opt for protein based meals with grilled chicken and order a side salad with their creamy Italian dressing or the ranch dressing.
For a full nutritional facts guide, click here. It’s easy to read, but doesn’t let you inspect the macros by ingredient. In fact, fast food places and other restaurants rarely list their macros by ingredients, so keep in mind that our nutritional calculations are a rough estimate and you should keep an eye out for any meals that seem keto and low carb, but in actuality are not.
For all other keto fast food joint options, check out our articles on how to eat at McDonald’s, Arby’s, Subway, Wingstop, Olive Garden, and much more!