Dunkin Donuts shouldn’t be your first choice when eating out on the keto diet. However, you can make it work if you have no other options. You’ll need to resist the donuts and flavored coffee!
The casual dining spot offers all-day breakfast sandwiches. This means you’ll always have access to meat, cheese, and eggs, which you can order without the bread to keep it low-carb.
Here are the low carb and keto-friendly options you can order at Dunkin Donuts, based on the nutrition information. Follow these tips so you know what to say when ordering.
- Sausage, Egg and Cheese Breakfast Sandwich
- Egg White Veggie Multigrain Flatbread Sandwich
- Ham, Egg, and Cheese Breakfast Sandwich
- Bacon, Egg, and Cheese Breakfast Sandwich
- Turkey Sausage English Muffin
- Egg and Cheese English Muffin
- Egg and Turkey Sausage Wake-Up Wrap
- Egg and Ham Wake-Up Wrap
- Veggie Egg White and Turkey Sausage Wake-Up Wrap
- Double Sausage Breakfast Sandwich
Sausage, Egg and Cheese Breakfast Sandwich
The breakfast sandwiches are offered on an English muffin, bagel, biscuit, or croissant. You will want to order your sandwich without any breading to keep it low-carb.
A sausage, egg, and cheese sandwich on a bagel contains 680 calories, 34 grams of fat, 68 grams of carbs, 5 grams of fiber, and 26 grams of protein.
According to the nutrition PDF, a plain bagel contains 300 calories, 1 gram of fat, 64 grams of carbs, 4 grams of fiber, and 11 grams of protein.
This means that your sausage, egg, and cheese biscuit minus the bagel will contain around 380 calories, 33 grams of fat, 1 gram of net carbs, and 25 grams of protein.
How to order: ask for a sausage, egg, and cheese biscuit without the bread.
Egg White Veggie Multigrain Flatbread Sandwich
An egg white veggie flatbread sandwich on multigrain bread contains 240 calories, 10 grams of fat, 25 grams of carbs, 4 grams of fiber, and 14 grams of protein.
A piece of multigrain flatbread contains 150 calories, 4 grams of fat, 24 grams of carbs, 4 grams of fiber, and 6 grams of protein.
If you order the sandwich without the bread, it will contain 90 calories, 6 grams of fat, 1 gram of net carbs, and 10 grams of protein.
How to order: ask for an egg white veggie breakfast sandwich minus the bread. You may want two if you need more than just a snack!
Ham, Egg, and Cheese Breakfast Sandwich
A ham, egg, and cheese breakfast sandwich on a croissant contains 530 calories, 32 grams of fat, 40 grams of carbs, 1 gram of fiber, and 19 grams of protein.
A plain croissant contains 340 calories, 19 grams of fat, 37 grams of carbs, 1 gram of fiber, and 6 grams of protein.
This means that the ham, egg, and cheese croissant minus the croissant contains around 190 calories, 13 grams of fat, 3 grams of net carbs, and 13 grams of protein.
How to order: ask for a ham, egg, and cheese breakfast sandwich minus the bread.
Bacon, Egg, and Cheese Breakfast Sandwich
A bacon, egg, and cheese sandwich on an English muffin contains 400 calories, 19 grams of fat, 39 grams of carbs, 1 gram of fiber, and 18 grams of protein.
An English muffin contains 190 calories, 2 grams of fat, 35 grams of carbs, 1 gram of fiber, and 6 grams of protein.
If you order this sandwich without the English muffin, it will contain around 210 calories, 17 grams of fat, 4 grams of net carbs, and 12 grams of protein.
How to order: ask for a bacon, egg, and cheese sandwich without any bread.
Turkey Sausage English Muffin
A turkey sausage breakfast sandwich without the English muffin contains 270 calories, 5 grams of fat, 4 grams of net carbs, and 20 grams of protein.
How to order: ask for a turkey sausage breakfast sandwich without the bread or any sides. Ask for two if you need something heartier!
Egg and Cheese English Muffin
An egg and cheese breakfast sandwich without the English muffin contains 150 calories, 13 grams of fat, 4 grams of net carbs, and 8 grams of net carbs.
How to order: ask for an egg and cheese breakfast sandwich without the bread. Top with bacon if desired!
Egg and Turkey Sausage Wake-Up Wrap
Dunkin Donuts makes Wake-Up wrap that you can get with eggs and your choice of meat. It comes on a flour tortilla.
You will need to ask for your sandwich without the bread or throw it away as soon as you get it.
An egg and turkey sausage wake-up wrap contains 240 calories, 14 grams of fat, 15 grams of carbs, and 13 grams of protein. However, most of these carbs are found in the flour tortilla.
How to order: ask for an egg and turkey sausage wake-up wrap without the flour tortilla. Order some iced coffee to wash it down – you can add coconut milk to sweeten it (but not almond milk) and sugar free flavor shots.
Egg and Ham Wake-Up Wrap
An egg and ham wake-up wrap contains 190 calories, 11 grams of fat, 15 grams of carbs, and 9 grams of protein.
You can omit almost all of these carbs by holding the bread.
How to order: ask for an egg and ham wake-up wrap without the flour tortilla.
Veggie Egg White and Turkey Sausage Wake-Up Wrap
At the time of this writing, there is no nutritional information available online for a veggie egg white and turkey sausage wrap-up sandwich.
However, a veggie egg white wake-up wrap (without sausage) contains 150 calories, 7 grams of fat, 15 grams of carbs, 1 gram of fiber, and 7 grams of protein.
You can minimize the carbs and get some low-carb veggies in by asking for no flour tortilla. Adding turkey sausage should not increase the carb count.
How to order: ask for a veggie egg white and turkey sausage wake-up wrap minus the flour tortilla.
Double Sausage Breakfast Sandwich
According to the nutritional information, Dunkin Donuts offers a double sausage breakfast sandwich. It contains 890 calories, 53 grams of fat, 68 grams of carbs, 5 grams of fiber, and 35 grams of protein.
You can eliminate most of the carbs by asking for no bread. Add cheese, egg or bacon if desired! Tip: ask for a veggie egg white sandwich – then lose the sandwich part!
How to order: ask for a double sausage breakfast sandwich without the bread.
Conclusion
You shouldn’t seek out Dunkin Donuts if you are trying to eat low-carb. However, they have some low-carb options if you must eat here.
Dunkin Donuts offers breakfast sandwiches all day. We recommend ordering a sausage, egg, bacon, and cheese sandwich without the bread. Skip the sugary coffee drinks and stick with black coffee, coconut milk latte and cold brew coffee (and you can always ask for an extra espresso shot), water, or unsweetened iced tea (they even have iced green tea unsweetened). Remember you can add heavy cream and appropriate sugar substitute to any of the above drinks.
More keto eat out guides you can read:
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