Whataburger Keto Menu (Top 42 Mouth-Watering Options)

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 21 June 2024

Resting on a white surface is an orange and white striped sign with the words "Whataburger" and the number 55.

The keto menu of Whataburger below contains the top 42 mouth watering breakfast, lunch and dinner options along with the amount of carbs in each.1

Along with the choices below, we’ll review which items to avoid entirely, and go over some ordering tips like going without the bun, fries, and certain condiments so you can eat Whataburger without worrying about being kicked out of ketosis.

42 Whataburger Low Carb Menu Items (Everything Keto at Whataburger)

Those on the keto diet who wonder why they’re only losing a pound a week might not be keeping their calories or carbs low enough to maintain both a caloric deficit and ketosis.

To help you stay within your daily carb limits, we’ve compiled over 40 Whataburger keto menu items with under 30 grams of net carbs each, saving you time in the drive-thru or in line by referencing our list.

Though eating fast food too often may have negative health risks due to the relationship between ultra-processed foods and chronic diseases, it is fine to indulge once in a while; just don’t overdo it when trying to lose weight because consuming ultra processed foods increases the likelihood of weight gain, obesity, depression, and overall mortality.3

That being said, check out the best go to options by Whataburger category below so you know exactly what to order and what to look forward to on your next visit.

Low Carb Breakfast Items

Even breakfast can be keto at Whataburger with these low carb mouthwatering taquitos and biscuit sandwich options that are loaded with flavor to start your day off on the right foot.

1. Taquito–Cheese & Bacon

  • 28g Net Carbs
  • 23g Fat
  • 20g Protein

2. Taquito–Cheese & Chorizo

  • 26g Net Carbs
  • 28g Fat
  • 19g Protein

3. Taquito–Cheese & Sausage

  • 27g Net Carbs
  • 26g Fat
  • 19g Protein

4. Jalapeno Cheddar Biscuit Sandwich With Bacon

  • 29g Net Carbs
  • 32g Fat
  • 19g Protein

Keto Breakfast A La Carte

If you prefer to order keto Whataburger breakfast menu items individually, we’ve got you covered with these a la carte biscuits, taquitos, grits and hash browns low in carbs but high in fats that are the ideal ratios for those on the keto diet.

5. Jalapeno Cheddar Biscuit

  • 30g Net Carbs
  • 18g Fat
  • 6g Protein

6. Jalapeno Cheddar Biscuit With Sausage

  • 30g Net Carbs
  • 35g Fat
  • 18g Protein

7. Jalapeno Cheddar Biscuit With Egg & Cheese

  • 30g Net Carbs
  • 28g Fat
  • 16g Protein

8. Taquito With Bacon

  • 28g Net Carbs
  • 20g Fat
  • 17g Protein

9. Taquito With Sausage

  • 27g Net Carbs
  • 23g Fat
  • 16g Protein

10. Grits

  • 21g Net Carbs
  • 0.5g Fat
  • 2g Protein

11. Hash Browns

  • 19g Net Carbs
  • 11g Fat
  • 2g Protein

Keto Salads at Whataburger

With Whataburger salads, you can rest easy knowing you’ll be able to enjoy crisp, refreshing options with or without added protein and maintain ketosis no matter which of the following you choose from.

As always, remember to keep an eye on carb counts of added dressings so they don’t sneak up on you as these can be high carb culprits.

12. Cobb Salad

  • 8g Net Carbs
  • 21g Fat
  • 20g Protein

13. Cobb Salad With Grilled Chicken

  • 7g Net Carbs
  • 23g Fat
  • 44g Protein

14. Cobb Salad With Whatachick’n’

  • 18g Net Carbs
  • 31g Fat
  • 45g Protein

15. Cobb Salad With Spicy Chicken

  • 18g Net Carbs
  • 32g Fat
  • 43g Protein

16. Buffalo Ranch Chicken Salad With Grilled Chicken

  • 9g Carbs
  • 19g Fat
  • 37g Protein

17. Buffalo Ranch Chicken Salad With Whatachick’n’

  • 21g Net Carbs
  • 27g Fat
  • 38g Protein

18. Buffalo Ranch Chicken Salad With Spicy Chicken

  • 20g Net Carbs
  • 28g Fat
  • 35g Protein

19. Garden Salad

  • 5g Net Carbs
  • 10g Fat
  • 10g Protein

20. Garden Salad With Grilled Chicken

  • 6g Net Carbs
  • 12g Fat
  • 34g Protein

21. Garden Salad With Whatachick’n’

  • 17g Net Carbs
  • 20g Fat
  • 35g Protein

22. Garden Salad With Spicy Chicken

  • 18g Net Carbs
  • 21g Fat
  • 32g Protein

Bunless Whataburgers

When ordering burgers on a keto low-carb diet, the key is to skip the bun.

By assessing standard hamburger bun nutrition we can see that they usually have 25g net carbs, whereas a Whataburger whole grain bun carries a massive 44g total carbs and 37g net carbs–enough to knock you out of ketosis with just the bun alone.4

That’s why a bunless burger is a must at Whataburger for those in ketosis. With the bun, not a single Whataburger burger option is allowed but by skipping the added carbs, these savory burgers are back on the menu.

A mouth-watering lettuce wrapped burger with two juicy beef patties topped with melted cheese and sliced onions, the burger is garnished with a crisp pickle and fresh tomato in the background, adding a pop of color to the dish, this low-carb and high-protein meal option is perfect for those looking for a healthier yet satisfying alternative to traditional burgers.

Source: Start photographer, enjoy learning and editing photos. Thank you for your support! via Canva.com5

Try any of these burgers with a lettuce wrap for a healthier, crispy exterior that holds everything together.

23. Triple Meat Whataburger

  • 21g Net Carbs
  • 63g Fat
  • 65g Protein

24. Jalapeno & Cheese Whataburger

  • 22g Net Carbs
  • 32g Fat
  • 34g Protein

25. Bacon & Cheese Whataburger

  • 21g Net Carbs
  • 37g Fat
  • 39g Protein

26. Avocado Bacon Burger

  • 11g Net Carbs
  • 52g Fat
  • 37g Protein

Bunless Chicken Options at Whataburger

There are plenty of protein packed keto friendly Whataburger options in their chicken category but if you opt for one of their sandwiches, don’t forget to skip the bun.

Each of the following are listed with their bun-less nutritional information so be sure to pass on that to avoid breaking ketosis. These chicken sandwiches, strips, bites, and fajita tacos have great sources of nutrients, vitamins, and protein.

27. Whatachick’n’ Sandwich With Whatasauce

  • 14g Net Carbs
  • 22g Fat
  • 32g Protein

28. Whatachick’n’ With Mayonnaise

  • 12g Net Carbs
  • 28g Fat
  • 32g Protein

29. Grilled Chicken Sandwich With Whatasauce

  • 3g Net Carbs
  • 14g Fat
  • 32g Protein

30. Grilled Chicken With Mayonnaise

  • 1g Net Carbs
  • 20g Fat
  • 32g Protein

31. Spicy Chicken Sandwich

  • 9g Net Carbs
  • 26g Fat
  • 31g Protein

32. Whatachick’n’ Strips (3)

  • 29g Net Carbs
  • 27g Fat
  • 24g Protein

33. Whatachick’n’ Bites (6)

  • 23g Net Carbs
  • 19g Fat
  • 30g Protein

34. Chicken Fajita Taco

  • 28g Net Carbs
  • 11g Fat
  • 29g Protein

Keto Friendly Sides

Anyone following the keto diet for weight loss and checking out this keto menu of Whataburger is likely wondering if they can eat French fries and still lose weight. Though fries can be had in moderation on keto, Whataburger’s fries and serving sizes are too carb heavy.

We will offer a caveat that if you split small fries with someone or save half for later, you’ll be under 16g net carbs. Their fries are subject to gluten cross-contamination, so those with gluten intolerance should pass on them if they’re wondering whether Whataburger fries are gluten-free.

For fully keto approved sides, check out these two choices:

35. Medium Onion Rings

  • 29g Net Carbs
  • 17g Fat
  • 4g Protein

36. Apple Slices

  • 7g Net Carbs
  • 0g Fat
  • 0g Protein

Keto Approved Dipping Sauces & Dressings

This isn’t a full list of condiments, add-ons, sauces and dressings but can provide you with a few great low carb options. For those wondering if ranch is keto-friendly, we’re happy to report that yes, it is fine for keto when consumed in moderation.

Each of the following are by serving sizes of one pouch.

37. Buffalo Sauce

  • 2g Net Carbs
  • 1.5g Fat
  • 0g Protein

38. Buttermilk Ranch

  • 3g Net Carbs
  • 25g Fat
  • 1g Protein

39. Cream Gravy

  • 8g Net Carbs
  • 3g Fat
  • 0g Protein

40. Creamy Pepper Sauce

  • 4g Net Carbs
  • 24g Fat
  • 1g Protein

41. Jalapeno Ranch

  • 2g Net Carbs
  • 30g Fat
  • 0g Protein

Dessert With Minimal Carbs

Though Whataburger low carb dessert options are unfortunately minimal unless shared or divided, they do have one option in the dessert category that can satisfy your sweet tooth and is still keto approved.

42. Fruit Chews

  • 19g Net Carbs
  • 0g Fat
  • 1g Protein

How To Order a Keto Approved Meal at Whataburger

We’ll walk you through plenty of tips, tricks, and advice to ensure you’re prepared to order a great-tasting keto meal at Whataburger no matter what you’re craving.

On the keto diet, unhealthy fast food should be kept to a minimum but we all want to splurge from time to time or enjoy the convenience. Just be sure not to swing through Whataburger’s drive thru too often as eating fast food regularly may contribute to drastic weight gain, obesity, and over-consuming calories due to the large (and often inconsistent) serving sizes that make nutrition information difficult to properly measure or track.

Trans fats tend to be abundant in fast food as well and can be very damaging to one’s body and overall health.6

That being said, Whataburger won’t ruin ketosis or weight loss if enjoyed in moderation and only occasionally, so we will explain how to order a keto approved meal at Whataburger and keep carbs low.

Keto tips for ordering:

  • Ask for a water or a drink low in carbs and sugar
  • Avoid ketosis-breaking shakes and malts
  • Check carbs on sauces, condiments, and dressings
  • Opt out of “add ons” unless free of carbs as these can add up quickly
  • Pass on the dessert menu (with the exception of fruit chews)
  • Save carbs by skipping the bun on all burgers and sandwiches

High Carb Whataburger Menu Items To Avoid

Those questioning “what should I avoid at Whataburger when on the ketogenic diet” are best off checking the nutrition menu or our keto menu items above to ensure that what they’re ordering is low carb and will not break ketosis, as the daily carb limit is just 30 to 50 grams of net carbs.

A fast food burger and fries served on a wooden board with red x marks overlayed on each food.

Source: mikeuk via Canva.com2

Even with a workout routine of 7 days a week and sufficient sleep, your body cannot function at its best or maintain ketosis unless you are mindful of what you’re eating. Be sure to watch out for trans fats as these can cause chronic illness, cardiovascular disease, and fatty liver.

Instead, it’s best to seek out unsaturated fats on keto as these can have positive health benefits especially in contrast to trans and saturated fats.7 One of the best sources of healthy unsaturated fat is avocado, so we recommend Whataburger’s amazing avocado bacon burger.

Aside from trans fats and high carbs, Whataburger menu items that should be limited or avoided include:

  • Adding high carb sauces or dips
  • All burgers (unless ordered without a bun)
  • All shakes and malts
  • Every dessert except for fruit chews
  • Everything from the “Jr. All Time Favorites & Seasonal Sandwiches” category
  • The entire “All Time Favorites & Seasonal Sandwiches” section

Though Whataburger healthy options may seem hard to find, our condensed menu of the best low carb and delicious menu items can help you navigate ordering while enjoying plenty of the best keto sides, salads, and sandwiches.

Frequently Asked Questions

What Are 4 Keto Chicken Options With the Fewest Carbs in Whataburger?

The 4 best chicken dishes with the lowest carb counts are the Bunless Grilled Chicken Sandwich with mayo (1g net carbs), the same chicken sandwich but with Whatasauce and no bun (3g net carbs), the bunless Spicy Chicken Sandwich (9g net carbs), and the Whatachick’n’ with mayo–don’t forget to hold the bun (12g net carbs).

Are Any Whataburger Shakes or Malts Keto-Friendly?

Unfortunately none of Whataburger’s shakes or malts are even close to being approved for keto, since just half of one would kick most people out of ketosis. The only truly ketogenic dessert item on the menu is the Fruit Chews.

However, we will say that the hot apple pie, chocolate chunk cookie and sugar cookie are all just over 30g net carbs so depending on your daily carb limit you could potentially enjoy one if you want to dedicate the whole day’s carbs to one indulgent dessert or simply save half for tomorrow.

Are There Any Whataburger Burgers That Are Keto Compliant?

None of the Whataburger burgers are approved for the keto diet if ordered as they are, but there is good news: most burgers should be keto if bunless as Whataburger’s buns are a whopping 37g net carbs each. Just be cautious with the sauce carb count but burgers are okay if you hold the bun.


References

1Tendaishe Gwini. “orange and white stop sign on white snow photo – Free Abilene …” Unsplash, 5 February 2020. Accessed 26 April 2023. <https://unsplash.com/photos/Wq5bLmHPTvU>

2mikeuk. (n.d.). Canva. Retrieved April 29, 2023, from <https://www.canva.com/photos/MAEEUSx4-so-fast-food-burger-and-fries/>

3Lane, M., Davis, J., Beattie, S., Gomez-Donoso, C., Loughman, A., O’Neil, A., Jacka, F., Berk, M., Page, R., Marx, W., & Rocks, T. (2020, November 9). Ultraprocessed food and chronic noncommunicable diseases: A systematic review and meta-analysis of 43 observational studies. Obesity Reviews, 22(3), e13146. <https://pubmed.ncbi.nlm.nih.gov/33167080/>

4U.S. Department of Agriculture. (2020, October 30). Roll, white, hamburger bun. Food Data Central. Retrieved March 21, 2023, from <https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100687/nutrients>

5Start photographer, enjoy learning and editing photos. Thank you for your support! “Lettuce wrapped keto diet burger.” Canva. Accessed 26 April 2023. <https://www.canva.com/photos/MADsaEWbyFI-lettuce-wrapped-keto-diet-burger/>

6Stender, S., Dyerberg, J., & Astrup, A. (2007, April 24). Fast food: unfriendly and unhealthy. International Journal of Obesity, 31(6), 887-890. <https://pubmed.ncbi.nlm.nih.gov/17452996/>

7Harvard School of Public Health. (2023). Emphasizing unsaturated fats on a ketogenic diet. The Nutrition Source. Retrieved March 21, 2023, from <https://www.hsph.harvard.edu/nutritionsource/2019/08/16/emphasizing-unsaturated-fats-keto-diet/>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.