Keto Recipes - Created Date : 24.11.2019

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Low-Carb Crustless Taco Pie Recipe

Our Low-Carb Crustless Taco Pie makes an easy spicy dinner. Because it doesn’t have a crust, this pie is also gluten-free and grain-free. This recipe can work in low-carb, keto, diabetic, gluten-free, Atkins, diabetic, and Banting diets.

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The Recipe for Low-Carb Crustless Taco Pie

This Low-Carb Crustless Taco Pie is a spicy crustless quiche. It’s loaded with ground beef that is spiced up with taco seasoning, green onions, cheese, and salsa. Top it with whatever you like on your tacos. For example, sour cream, guacamole, diced tomatoes and chopped onions all make excellent choices.

My favorite thing about this taco pie is how easy it is to make. Just brown some ground beef and add some spices. Stir this into an egg mixture and pour into a pan. Next, top with some grated cheese, and pop into the oven. In 45 minutes, dinner is done!

Another thing I love about the recipe is that it seems to be a family favorite for people who eat low-carb as well as people who don’t . Even picky kids love this one!

The Inspiration for Low-Carb Crustless Taco Pie

This recipe was inspired by my love for tacos, and the need for an easy low-carb dinner. I based this recipe off of my recipe for Black and Blue Hamburger Pie. If you like blue cheese on your burgers, this is a recipe you need to check out!

What ground beef is best?

While this recipe will work with your ground beef of choice, I use my home-raised grass-fed, grass-finished ground beef for this recipe. Because I live in the country, I can grow and raise some of my own food, or purchase grass feed meat at the local farmer’s market.

However, if you aren’t able to find high quality meat where you live, online options are starting to crop up. A company called Farm Foods Market will deliver high quality grass fed and finished beef to your door. This company works with several different farmers to provide a variety of different meats. They have beef, pork, chicken, and salmon available.

One advantage of Farm Foods Market over other online meat providers is that you can pick and choose what you want. Everything is sold a la carte. This way, you don’t have to commit to an entire box of food and they don’t have a subscription service.

Another thing I like about Farm Foods Market is that they ship for free if you buy over 10 pounds of meat. If you want to pick and choose your cuts of meat, this company is a great option.

Butcher’s Box is another company that sells meat online. They have a subscription service. You can click HERE for their latest offer.

What taco seasoning should I use?

I like to use my recipe for taco seasoning for this recipe. Making your own taco seasoning is a great way to know exactly what is going into your recipe.

Taco seasoning doesn’t take long to make. Making your own allows you to avoid the fillers, MSG, and sugars often in store bought seasoning.

In an effort to make this recipe quick and easy to get in the oven, packaged taco seasoning will work fine in this recipe.

If you do decide to use packaged seasoning, sure to read the ingredients on each product and check the nutritional information. The ingredients can vary quite a bit among brands. Some brands have only spices and herbs, while others contain MSG, starch, and even gluten.

Can I freeze taco pie?

This taco pie can be frozen for future use. I recommend baking it first, then freezing.

To prepare the pie for freezing, I first cut it into pieces. As a result, it reheat more evenly. Next, I cover it with foil and freeze.

If you like, you can freeze individual pieces separately. That way, you can reheat single portions as needed. You will want to put them in a freezer-safe container.

If the container you use is not also oven-safe, you will want to place a bit of parchment underneath, so they are easy to remove from the container for reheating. Alternatively, you may wrap each piece in foil.

To reheat the pie, preheat the oven to 350º Fahrenheit. Leave the foil on the pie to prevent any additional browning. If you are reheating a single piece, leave it wrapped in foil and place the piece on a baking sheet. There is no need to defrost the pie before reheating.

Bake the pie in the preheated oven until warm. The amount of time this takes will vary depending on the amount you are reheating. A single piece may take 10-15 minutes, half a pie may take 40 minutes, and a whole pie may take closer to an hour. Check the pie every 10-15 minutes so that it doesn’t overcook.

Tips and Tricks for our Low-Carb Crustless Taco Pie Recipe

One issue I’ve noticed that people have when making this recipe is that there is some variability in the baking time. This may be due to many things.

Ovens do not all run at the same temperature even though they may be set at the same temperature. Some run a bit hotter and some a bit cooler.

Also, different types of heat can bake a bit differently. For example, electric ovens tend to have a drier heat and heat more evenly throughout the oven.

One of the most common reasons for the variability in cooking time is that the oven is not properly pre-heated.

Some ovens signal when they are preheated. Just keep in mind that these ovens are prone to lying to you. For example, most of these ovens are measuring the temperature of the air inside the oven. If you open the oven door at this time, all of the hot air escapes and the oven temperature can drop significantly and take a long time to recover.

A truly preheated oven will have the walls of the oven preheated as well as the air inside. Having hot oven walls is a bit like having hot coals in a fireplace. While the oven temperature will still drop when you open the door, it will drop much less and recover faster.

So, how do you know when your oven is truly preheated? Each brand is different. Some take longer, some take less time. I usually turn on my oven before I start gathering ingredients for a recipe to give it time to heat up. About 20 minutes works to preheat my own oven.

What to serve with Low-Carb Crustless Taco Pie

I love to serve this taco pie with some sliced green onions, sour cream, diced tomatoes and avocado or guacamole to put on top. Other options are salsa, taco sauce, sliced jalapeño peppers, and grated cheese.

How to reheat our Low-Carb Crustless Taco Pie

If you have leftovers, don’t worry, you can easily reheat them. Because I don’t have a microwave, so I reheat foods in the oven or on the stovetop depending on the food.

This taco pie reheats well in the oven. To reheat this pie, I start by preheating the oven to about 350º Fahrenheit. Next, I put the amount I want to reheat on a baking sheet and cover it loosely with foil. This prevents it from over-browning.

After it’s covered with foil, I put the leftover pie in the oven and bake it until hot. The time required will be different depending on how much you are reheating.

Our Low-Carb Crustless Taco Pie makes an easy spicy dinner. Because it doesn’t have a crust, this pie is also gluten-free and grain-free. This recipe can work in low-carb, keto, diabetic, gluten-free, Atkins, diabetic, and Banting diets.

Low-Carb Crustless Taco Pie

This Low-Carb Crustless Taco Pie makes an easy spicy dinner. It's crustless, so not only is it low-carb, it's also gluten-free and grain-free. This crustless quiche can work in low-carb, ketogenic, diabetic, Atkins, diabetic, and Banting diets.


Preheat oven to 350º Fahrenheit. Prepare a 9" pie pan by greasing with butter or spraying with coconut oil.

Heat a large skillet over medium high heat. If your ground beef is low in fat or if your skillet is not well seasoned, you may want to spray the pan with coconut oil to prevent sticking. When skillet is hot, add ground beef, breaking up into small pieces with a spoon or spatula. Cook, stirring occasionally until browned.

Drain beef and stir in taco seasoning. Set aside while continuing with the next step.

In a medium mixing bowl, whisk together the eggs and heavy cream. Stir in the green onions, salsa, 3/4 cup of the cheese, and the salt.

Bake pie in preheated oven for 35-45 minutes or until the top is brown and the pie is set. Allow to cool for 5 minutes before serving. Serve with your favorite taco toppings such as salsa, sour cream, guacamole, sliced green onions, or whatever else you like!

Recipe Notes

Nutritional information does not include any toppings you choose to put on top.

Reader Interactions


Oh my goodness, this taco pie was the best! My family recently started the keto diet, and I was worried it would be all salads and eggs, all the time. This was warm and comforting. I used half and half in place of the cream (because that’s all I had) and it turned out perfect. This will be on our weekly rotation, for sure! 5 stars!

Thanks for checking out our site and making one of our recipes. I’m so glad you enjoyed it! I love this recipe too! I love making recipes that add variety to the Keto diet. Variety makes any diet so much easier to stick to.I think we all get tired of steak and eggs;-)

I am glad you posted about the half and half because that is all I have too, at the present. Didn’t want to go to store today but I want to make this so bad. Thank you. I am glad the half and half worked.

Hi Carmen, There are several brands that work. I just look at the nutritional information on the container and choose the one with the fewest number of carbs and make sure no sugar is added. It looks like you’re in the UK, so you probably have different brands there than we do. Remember that the number of carbs is spread over several servings. Good luck! -Annissa

This looks amazing! I’m dairy free so I was going to use vegan cheese and I was wondering if there’s a substitute for the heavy cream? Would almond milk or a dairy-free milk work or do you think that would be too thin for the recipe? Thanks!

Maddy, Thanks for checking out our site! I haven’t tried using them, but I think any dairy free milk should work in this recipe. I used cream in this recipe because it’s lower in carbs than milk, not because it is thicker. I hope you enjoy it! -Annissa

It looks like you found an organic taco seasoning packet. I now make my own taco seasoning since I could not find one that did not have Maltodextrin in it. It’s very simple to make your own seasoning. Looking forward to trying your recipe! I’m sure it will be great. Thank you!

Gail, I actually have a recipe for taco seasoning in my site. I put it up after this recipe was published. I need to edit this recipe to link to it. It is really difficult to find taco seasoning without a lot of additives! -Annissa

Oven temperatures can vary, so cooking times will vary.Other people have mentioned that they cooked it a bit longer, so I just changed the range to reflect this. Also, if your oven was not completely pre-heated, it would take much longer to bake. A different size or shape of pan could also make a difference. I hope you enjoyed it! -Annissa

Making this for the second time tonight. Last time the mixture was too runny but still yummo. This time I have made the mince mixture more on the dry side and am leaving the cheese on top until it has baked half way. It was espcially yummy with the fresh ingredients on top and at only 10 minutes to prep this will definately become one of our regular meals And… reheats great too so lunch the next day us sorted Thank you for the awesome recipe ??

Thanks for your feedback! When I make it, I always have the meat on the dry side. Next time I make it, I’m going to try adding the cheese later. I may change the recipe instructions to do this. I love that it reheats well. I usually eat it for lunch for a few days after I make it.

Heath, I’ve been thinking about this, and I suspect that it may be because they added water with the seasoning and maybe didn’t cook it until the water had almost completely evaporated. Just a thought… -Annissa

This is delicious and a favorite in our home! Have you ever tried to make it and freeze it, and then reheat later? I might try it soon but curious to see if you’ve ever tried. I freeze quiche sometimes so fingers crossed this works out well too!

In my opinion, you may be able to taste the eggs, but not very strongly. The spices are more predominant. You can add some guacamole, sour cream, onions, etc. on top to help drown out any residual egg flavor.

Julie, Thanks so much for your comments! I’m glad you enjoyed the recipe. I love this with sour cream, a little guacamole, and a touch of salsa. I really do appreciate your feedback. Comments like these make my day!

Hi Melissa, I haven’t tried doing this, but I don’t think it would be a problem. The only thing that might be a concern is that the ingredients may separate some, but this should be able to be solved by with a quick stir. You may need to increase cooking time as it will be start from a colder state so it may take a bit longer to bake. -Annissa

This was such a great meal. I am trying to keep myself low carb but my guy has no interest so I try to find things that he will like but will have no idea that it is in the low carb regimine. He took one bite, eyes lit up and he said “this is really good”, that rarely happens with my cooking. I had given him a 1/4 of the pie, when he was done he asked if there was any more. He ended up eating half of the pie (lucky for him he has no weight or blood sugar issues, not sure where all his calories go). This is going to the top of the favorite recipes!!

I was worried it wouldn’t feed out family of 4, but we are noticing that on the keto diet we eat less. We each were full with 1/6th of the pie and surprised at how yummy it was. Even the 4 year old ateevery bite! Definitely going in the rotation at our house too.

My kids both had the same reaction to this: really unsure about it until they put it in their mouths. Both finished it all up! Even my 2 year old who spits out any meat surprised us all and ate the meat with his fingers he had left on his plate and planned to discard! We used milk instead of heavy cream because that’s what I had, but I’d like to try cashew or almond milk next time for less carbs, and it turned out delicious with ground turkey. We left out the added salt because the taco seasoning was flavorful enough for us. Thank you for this winning recipe!

OMG!! This recipe is sooooo very yummy!! I didn’t have green onion, so I used some chopped up yellow onion. I only had cheddar cheese on hand so I used that, but i did have farm fresh cream-which I used!!! I also did not have taco seasoning on hand-if I do I use Simply Organic, so I used a spice from Frontier called “Mexican Fiesta” and added a bit of cumin and salt and pepper. I put half of the cheese in with the wet ingredients and the rest on top. Baked it for about 45 minutes and it is delicious!! I will be making this at least every other week!! Thank you so much for sharing your wonderful recipes!!

Do you think some fine almond flour could be added to the egg and cream so that it would sink to the bottom and form a small crust? I had an impossible pie recipe from years ago that if I remember correctly used flour in this way. I cannot wait to make this the way you have suggested. Just wondered if you ever tried adding almond flour. This looks yum-o

I have come across recipes on Pinterest for keto crusts that are suitable for both sweet and savory recipes. Perhaps you can do a search? If you do try adding the fine almond flour, please let us know how it turned out as I’m curious about that, too!

I just made this tonight with a couple of changes….I used chives instead of green onions and mild cheddar instead of a Mexican blend because those are what I had on hand. I also used your taco seasoning recipe. It was done after 35 minutes in the oven. We topped it with sour cream, fresh avocado, and salsa (Costco has the best organic salsa!). Hubby, daughter and I all loved it! It’s such a win-win when I find an awesome recipe that fits my keto WOE and also satisfies all of our taste buds. Thank you so much for this recipe….it’s going to be making a regular appearance on my dinner table for sure! ??

Made this for Sunday lunch today. Quite impressive! I used my 10 inch cast iron skillet to brown the beef and used 1/2 onion that I cooked with the ground beef. I cut the amount of water to add to the meat/onion with the taco seasoning in half (you’re just boiling it away and getting the flavor in the meat). Added the salsa to the meat mixture to help cool it while I mixed the eggs, cheese, heavy cream and salt together. Added that to the meat mixture in the skillet and baked. Added the remaining cheese when 10 minutes baking time left. It turned out great and was a good texture to hold together. Definitely will make this again, only used the skillet and one measuring/mixing bowl to make it. I love one pot wonders!

Made this for lunches for the work week and had to sample it because it smelled so good. And it sure was. We topped it with green onion and sour cream. I have Avocados to have with it for lunch this week. Already have my family asking to make it for dinner next weekend. Thanks for sharing this recipe

I made this for dinner and my family loved it. It was a simple recipe and so delicious. It will be a regular dinner recipe in our house now. I used half and half in lieu of heavy cream and it worked fine. I served cornbread with this for those wanting more carbs. I also used organic ground turkey in lieu of the ground beef, which made it a bit leaner. Thanks for sharing such a yummy recipe!

I’m not on the keto diet but I do eat low carb for the sake of my blood sugar and I love the idea of this! I plan on making it this weekend, with the addition of bell peppers because I try to get veggies in where I can.

Hi Takeya, The amount of spiciness is determined by the salsa and the taco seasoning you use in the recipe. If you use mild salsa and seasonings, it will be more mild. If you use hot and spicy, it will be hotter. I hope this helps! -Annissa

Just made thi tonight for supper and loved it. So simple to make! Also made some guacamole to go with it. All I have to say is thank you so much for such a simple no carb DELICIOUS dish! Definitely a keeper!

Hi Shelly. I haven’t frozen this pie, but I think you may want to consider baking it and maybe even cutting it before freezing. When you are ready for it, you can just defrost and reheat the portion you want to eat. -Annissa

Oh my gosh! This was DELICIOUS!!! No substitutions – followed the recipe exactly. Mine didn’t firm up all the way thru the middle (even after 45 mins) so I popped it in the microwave for 4 minutes to firm it up. Kids LOVED it and ingredients were super simple! Thanks!!

I LOVED it. Finally, after looking up a “Keto” recipe, it doesn’t taste horrible ?? I think the sweet stuff is what I can’t handle. If anyone is doing Keto, try just eating a tbs of peanut butter. It helps!!

I looked on your website for more recipes.. what can I use in replace of zero calorie sweetener? I can’t stand the taste of stevia.

Hi Selina, I’m glad you found a recipe you love and honored that it’s one of mine! I use Pyure in most of my recipes. It has some stevia in it, but it’s mixed with erythritol which helps offset the taste of the sweetener. The stevia allows you to use less erythritol so you don’t get the cooling effect that erythritol is known for. There are many sweeteners out there and you will need to try a few to find one you like. Just be careful when substituting them in recipes. Look on the package for the conversion to sugar. For example, the Pyure blend I use is twice as sweet as sugar while many of the sweeteners are the same sweetness of sugar.Good luck!

My husband loved it so much that he ate 3/4 of the pie (would have eaten it all had I not stopped him), and the next day he went out and bought more ingredients so I could make it again. He said “Honey, I could eat this every night!”

When I told him another commentor suggested using “pork skins as a crust,” he yelled, YES!

I used a 9¨ pie pan as instructed (mine was glass), and it cooked perfectly after 35 minutes.

I found a 10¨ glass pie pan in my cabinet and thought I could add an extra egg and 1/4 lb. of beef with a bit more ingredients.

One suggestion for those of you who like a hotter, spicier pie: Add 1/4 teaspoon “Frank’s Hot Sauce” when whisking the heavy cream and eggs. I plan to do this the next time I make this pie.

I am not on a keto or paleo diet, but I do avoid breads and grains ad much as possible because they make me gain weight haha. So I added a can of corn and a can of black beans to the egg mixture. I also sauteed onions in the pan before adding the beef. It was really tasty! My husband and I ate it with guacamole and salsa. I think I could have a lot of fun playing with other ingredients to add to the pie mixture. I did have to bake mine longer but that’s probably due to the added corn and black beans.

You’re right. I looked back at my calculations and I had done them before I knew about the trick government regulation that allows companies to say there is 0 carbs in a serving is less than .5 carbs. I reworked the values and updated it. It still comes out to be just 1 net carb per serving. -Annissa

My family also loved this recipe and asked for it to be in the regular rotation. Satisfied both the low carb and ”regular” crew… no wonder it gets so many great reviews! I was wondering, though, where the fiber count came from? All the other nutritional info matched when I added the recipe into MyFitnessPal, except the fiber (and therefore the net carbs). I’m trying to figure out where 8 grams of fiber (for the whole pie) are hiding from me!

Judy, Fiber generally comes from plant matter. There is a bit of fiber in the taco seasoning, the salsa, and the onions. While none has very much, it adds up to about 1 gram per serving, or 8 for the whole pie. -Annissa

Hi Nathan, Feel free to leave out the salt if that suits you. Many of my followers are on a keto diet and need a little extra salt as the keto diet tends to increase the need for electolytes. Because of this, I don’t try to keep my recipes low in sodium. Best, -Annissa

Hi Barbara, There are approximately 19 grams of fat in each serving. This will vary a bit depending on the type of ground beef and brands of other ingredients that you use as well as the toppings you use. Annissa

Could I substitute the cream for skim milk (since you said you only use cream because it has less carbs than milk. I’d really prefer not to have that much fat and calories in my recipe…I’m a Weight Watchers eater :-). Thanks!

This was yummy. My husband, son, and I loved it. I, too thought it m iChat still be a little too moist (wet) after having baked it for 35 minutes. I say where above you had suggested to leave or not use the water when seasoning the meat with the taco seasoning mix. I thought I was suppose to follow the taco seasoning package instructions, so I used the water, too. I’ll definitely only add the seasoning next time. Thanks so much for sharing.

Susan, I think it’s okay to add the water as per package instructions, but you’ll want to make sure that the water almost completely evaporates.That way excess water won’t be introduced into the mixture. Glad you enjoyed it. -Annissa

I tried this Monday night, it was outstanding. We had the other half last night and it was even better. I topped it with sour cream the first night and guacamole the second night. This is the best Keto recipe EVER! I will use this quite often as we love spicy, Mexican type dishes. Thank you so much. I plan to put together two batches but freeze them in portions for two. That way I will always have some ready to go. It should freeze extremely well. Thank you again!

I made this recipe tonight and everyone had cleared their plates! Even the little picky one who said “I don’t like taco pie” was the first one with an empty plate! I omitted salt since my homemade seasoning already has it in there, skipped the water and just added the seasoning in, and I also doubled it and cooked it in a 9×13 glass dish and the 35 mins in my oven it was done. It’ll be a regular dinner in our house now!

Lauren, The instructions are right below the list of ingredients. I’m not sure why you weren’t able to see them before. Maybe a computer problem? Let me know if you still are having trouble seeing them. -Annissa

I am not known for my cooking, but I made the Crustless Taco Pie last night, and everybody went nuts with the compliments! It was SO SO good! And being Keto friendly seems just too good to be true! It is so delicious. The photos and the recipe inspired me to try it, and I am so glad I did. Sour cream and guacamole really compliment the dish, so I encourage everyone to include them when they make this. Thank you very much for sharing this wonderful recipe!

Made this tonight, it tasted really good, topped it off with sour cream, avocado, black olives, cilantro, and jalapeños. I noticed it being too watery, so I had to bake it for much longer. It still wasn’t as set as I would’ve liked, but it turned out very tasty. My husband loved it and said it was grubbin’! Next time I’ll probably let the cooked, seasoned meat sit in a strainer to dry it some, and thinking of straining the salsa too. Maybe that’ll help with all that extra liquid I had. Thanks for the yummy recipe!

Tania, Some seasoning packets instruct you to add water along with the seasoning. I think the reason your pie may have been a bit watery is that you need to cook the meat a bit after adding any water. This evaporates the water so that it doesn’t make the final product too wet. -Annissa

I’ve made this dish a couple of times and my husband friend, and coworkers just love it! I substituted with ground Turkey and heavy whipping cream works fine. Will make this dish on a regular basis. Thanks!!!

I’ve made this dish a couple of times and my husband, friend, and coworkers really enjoyed it!! I substituted with ground Turkey and with heavy whipping cream the consistency is perfect. Thanks for the fast and easy dish!

I’m making this for the first time today. I’m using ground turkey and doing a double batch. I doubled everything and for some reason when i put it in the oven it was super watery. But I followed the instructions to a T. Jesus take the wheel I hope this does not come out eggy or my family will fire me

I LOVE LOVE LOVE Mexican. Hubby, not so much. I am keto and he is a carboholic but even he liked this! I added some guac and sour cream and chopped cherry tomatoes as toppings and I was in HEAVEN! Leftovers worked really well for lunch the next couple days. I also make my own taco seasoning so i can control the sodium and other sometimes nasty things they put in those packets. This is a DEFINITE KEEPER! Making it again today and my mouth is watering just thinking of it! BRAVO LADIES!!!

Delicious! I used Epicure Selections taco seasoning instead of a store bought product. (No fillers, lower salt , etc, plus you can simply add as much or as little seasoning as you want) I will certainly make this again!

This is excellent. We topped with sliced jalapeños, cherry tomatoes, cilantro, and sour cream. I’ve missed tacos since adopting a low-carb lifestyle. This is so good and I don’t even miss the taco shells!

DELICIOUS! Husband can’t decide if he likes it better with or without any added toppings; it’s so yummy both ways. Needless to say, it vanished quick! Thanks for the recipe! Definitely a new fave to add to meal rotation!

I’ve made this at least 4 times now. It’s our FAVORITE taco casserole! I have added some corn or beans on occasion… not enough to make it a concern with carb count. Hubby likes me to add jalapenos in the mixture . I always double it. So good!!! No need to try another keto taco casserole. This is the best in our opinion!

Yum! Made this tonight and really enjoyed it. I want to eat more but shouldn’t. Lol. Next time I might make it 6 bigger servings instead of serving with a side. I did add a jalapeno too as I had some. It gave it a nice kick and I’m going to add that to my copy of the recipe as optional ??

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The content on this website should not be taken as medical advice. You should consult with your doctor before starting any type of diet or exercise program. Nutritional information is calculated and provided as a courtesy to our readers. We remove erythritol from the final carb count and net carb count as it does not, to my knowledge, usually affect blood glucose levels. While we try to make our nutritional calculations accurate, you should independently calculate the nutritional information using the specific brands of ingredients you are using. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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