Jack In The Box Low Carb Options: What to Eat and Avoid | Keto Vale

How To Order Low Carb at Jack In The Box

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Jack In The Box is a fast food restaurant chain located mostly on the west coast near California. They also have locations in Arizona, Colorado,  Texas, Tennessee, Missouri, Indianapolis, and Ohio.

Although they have a lot of fried foods on their menu, Jack In The Box is a decent place to get a low-carb meal when you’ve forgotten your lunch at home. We don’t recommend eating fast food often (if at all). However, if you’re in a jam, then you can do a lot worse than Jack In The Box for a meal once a month or so.

We like that Jack In The Box offers lots of burgers, chicken, and salad dishes, which are easy to customize into low-carb dishes. They also serve breakfast all day, which is great for grabbing a bunless sausage, egg, and cheese sandwich. They even offer delivery if you’re stuck at work and need something brought to you.

Like every fast food chain, there are plenty of foods on the menu that you’ll need to avoid. We’re here to help you make a smart low-carb choice. Just follow these tips and suggestions.

Tips For Ordering at Jack In The Box

Jack In The Box is much better than other fast food chain restaurants at providing decent opportunities to turn your food into a low-carb meal. It’s a much better place to eat than say a pizza restaurant or a fried chicken place.

They have salads, sandwiches, burgers, and even breakfast. But keep in mind that eating at home or at least preparing your foods with store-bought keto-friendly ingredients is always best.

Most fast food restaurants try to focus on keeping the cost of their food down, which means that they usually use cheaper ingredients than you would if you were to cook at home.

Sure, you can get a burger for about half the price that it would take you to make it at home, but your meat won’t be high quality or organic or grass-fed. The cheese might also be from conventionally-raised cows, which means that you could be exposed to antibiotics, hormones, and other chemicals.

The best thing you can do is dedicate one day a week to meal prepping at home. Cook up all your meats and store them in containers. Then purchase organic, low-carb vegetables to go with them, such as lettuce wraps, cruciferous vegetables, and leafy greens.

If your budget allows, buy organic, pasture-raised eggs, cheese from grass-fed cows, and pork and bacon that’s antibiotic and nitrate free. It only takes a few minutes to section off your meals for the week and you’ll have them when you need them.

If you accidentally leave a meal at home, then Jack In The Box can be a good stand-in, but we don’t recommend making a habit out of eating fast food. We recommend looking at the menu before you go so that you can make an educated choice.

You can find all of the nutritional information on the Jack In The Box website, which is a good way to track your macronutrients if you need to stay under 20 grams for the day.

Here are some tips to help you keep it low-carb.

#1. Get a breakfast sandwich and hold the bun

Jack In The Box offers breakfast anytime of the day. Breakfast sandwiches are a good way to eat low-carb because they often feature meat, cheese, and eggs. You just have to remember to ask them to hold the bread or toss it as soon as it comes. Breakfast sandwiches are also less likely to have sauce on them like a regular sandwich or burger would.

You can check out the breakfast menu at Jack In The Box here. Stay away from the hashbrowns, pancakes, and burritos, which are hard to eat the insides only out of. Stick with a croissant, sandwich, or biscuit instead because it’s easier to toss the bread. It doesn’t look like Jack In The Box offers freshly brewed coffee, but you can get unsweetened iced tea to meet your caffeine needs.

#2. Order a side salad with your bunless burger

Jack In The Box offers a nice selection of burgers and salads. Pair them together and you have a great low-carb meal. Choose from one of their many burgers and ask to hold the bun and any sauce that comes on it.

Then, ask for a side salad made without any dressing instead of fries or onion rings. You can ask if they have oil and vinegar as a dressing option, but most fast food places don’t. So, you’ll likely have to eat your salad plain. Be sure to hold the croutons, too.

#3. Avoid the combo meals

Lots of fast food restaurants offer different types of meals on their menu. It’s a good way to get a lot of food for not a lot of money.

Unfortunately, you can’t eat any of the stuff that comes with a meal, such as fries, onion rings, tacos, and a drink. You could always eat the insides only out of a taco. But Jack In The Box offers lots of other low-carb options so you shouldn’t need to resort to this.

We recommend sticking with a single burger, sandwich or salad, and don’t try to make a combo meal out of it. If you choose to order a meal, make sure you hold the bun and sauce on your burger as well as any sauce that comes on the taco. If given a choice, then pick a hard shell taco over a soft shell as these are easier to eat the insides only out of. Also, hold the fries and choose an unsweetened iced tea as your beverage of choice.

What To Order at Jack In The Box

There are plenty of foods that you’ll need to avoid at Jack In The Box, but we’re impressed by how many low-carb possibilities are on the menu. You’ll have to customize them to make them low-carb, but Jack In The Box has potential that other restaurants lack.

We’ve gone through the entire menu and provided a list of low-carb possibilities and how to order them here.

Burgers (for all burgers, hold the bun and any sauce that comes on them, including ketchup; mustard and mayonnaise are OK on a low-carb diet):

  • BLT cheeseburger
  • Sourdough Jack
  • Classic buttery Jack
  • Bacon and swiss buttery Jack
  • Double Jack
  • Ultimate cheeseburger
  • Bacon ultimate cheeseburger
  • Jumbo Jack cheeseburger
  • Jumbo Jack hamburger
  • Jr. Jumbo Jack
  • Jr. bacon cheeseburger
  • Spicy sriracha burger

Chicken and salads (make sure all chicken sandwiches are grilled and not fried; hold the bun and ask for no sauce, including ketchup; hold the dressing and croutons on all salads or ask for oil and vinegar):

  • Jack’s spicy chicken (only order this if you can get the chicken grilled and not fried)
  • Jack’s spicy chicken with cheese (again, only order this if you can get the chicken grilled and not fried)
  • Homestyle ranch chicken club (ask for grilled chicken instead of fried and hold the ranch dressing)
  • Sourdough grilled chicken club
  • Chicken club salad
  • Southwest chicken salad (hold the black beans and corn; choose grilled chicken)
  • Grilled chicken salad
  • Chicken fajita pita (toss the pita
  • Side salad

Tacos (order a hard shell taco and only eat the insides; be sure there is no sauce on your tacos):

  • Monster taco (no taco sauce)
  • Bacon ranch monster taco (no ranch dressing)
  • Two tacos

Breakfast and brunchfast (for all breakfast sandwiches, hold the bread and any sauce that comes on the sandwich):

  • Grilled sourdough swiss sandwich
  • Loaded breakfast sandwich
  • Supreme croissant
  • Sausage croissant
  • Meat lovers breakfast burrito (eat the insides of the burrito only)
  • Extreme sausage sandwich
  • Ultimate sausage sandwich
  • Sausage, cheese, and egg biscuit
  • Bacon, egg, and cheese biscuit
  • Sausage breakfast Jack
  • Breakfast Jack
  • Country scrambler plate (hold the potatoes)
  • Bacon and egg chicken sandwich
  • Brunch burger

Late night meals (for all meals, hold the fries and order an unsweetened iced tea as your beverage):

  • Stacked grilled cheese burger (hold the bun and sauce on the burger; eat the insides only out of the tacos and make sure it has no taco sauce)

Pannidos (hold the bread on these and ask for no dressing or sauce):

  • Turkey bacon pannido (hold the Italian sauce)
  • Deli trio pannido (hold the Italian sauce)

Foods To Avoid at Jack In The Box

You’ll need to avoid fried and breaded foods at Jack In The Box. These come mostly in the form of fried chicken, but you’ll also need to avoid the standard fast food junk, such as french fries, onion rings, and desserts.

Here is a list of foods to avoid at Jack In The Box on a keto diet:

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  • Crispy chicken strips
  • Chicken nuggets
  • Chicken sandwich (only order this if you can get it grilled and not fried; hold the bun and sauce)
  • Triple cheese and bacon curly fries
  • Chili cheese curly fries
  • Seasoned curly fries
  • French fries
  • Onion rings
  • Bacon cheddar potato wedges
  • Egg rolls
  • Stuffed jalapenos
  • Nacho monster taco (we recommend staying away from nacho sauce and sticking to hard cheese only)
  • Apple bites with caramel dip
  • Grande sausage breakfast burrito
  • Hash browns
  • Mini pancakes
  • Homestyle potatoes
  • Sriracha curly fry burger munchie meal
  • Spicy nacho chicken sandwich munchie meal
  • Chick n’ tater melt munchie meal
  • All shakes and desserts
  • All sweetened drinks

Conclusion

When it comes to fast food eating, you can do a lot worse than Jack In The Box. While we never recommend eating fast food, you can use Jack In The Box every once and awhile if you’ve forgotten your breakfast or lunch at home.

It’s always best to buy high-quality meats and cheeses from the grocery store and prepare them at home with low-carb veggies. But if you’re in a pinch and need food quick, then order a bunless and sauceless burger at Jack In The Box with a side salad in place of fries as a low-carb meal.

Jack In The Box also serves breakfast all day, which means that you can enjoy a sausage, bacon, egg, and cheese sandwich whenever you want. Just be sure to toss the bun and be cautious of any sauce that comes on it. They have a good selection of salads, too. We recommend going with a grilled chicken salad or even eating the insides out of a taco. Or try one of their pannidos and tossing the bread for a filling low-carb meal. Stick with a single meal and avoid trying to make a combo meal work. You’ll only end up throwing away a bunch of food that you can’t eat.

If you’re on a keto diet, don’t forget to check our food list and meal plans!

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