keto dunkin donuts

Keto Dunkin’ Donuts Menu: 11 Best Low Carb Options to Order

You might be surprised to know that some luxurious drinks at Dunkin Donuts contain over 1000 calories and almost 200g carbs!

While this shouldn’t be your first choice when eating out on the keto diet, there are ways to survive on keto at Dunkin Donuts when you’re in a pickle.

Low carb Dunkin Donuts options are fairly basic, but the great thing is they offer all-day breakfast which means meat, cheese, and eggs, are always available. Simply order your breakfast meal without the bread to keep it low-carb.

Here’s how to eat low carb at Dunkin Donuts. Follow these tips so you know exactly how to order your keto Dunkin Donuts meal without hassles.

dunkin donuts
Photo by jetcityimage2 – depositphotos

Sausage, Cheese, and Egg 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, cheese, and egg sandwich on a bagel contains 680 calories, 34g fat, 68g carbs, 5g fiber, and 26g protein.

According to the nutrition PDF, a plain bagel contains 300 calories, 1g fat, 64g carbs, 4g fiber, and 11g protein.

This means that your sausage, cheese, and egg biscuit minus the bagel will contain around 380 calories, 33g fat, 1g net carbs, and 25g protein.

How to order: ask for a sausage, cheese, and egg biscuit without the bread. 

Bacon & Cheddar Omelet Bites

These treats are eggs shaped like donuts. The eggs, cheese, and bacon are sous vide and have a donut hole in the middle.

Two omelet bites contain 280 calories, 19g fat, 7g carbs, and 17g protein. 

How to order: you don’t need to ask for anything special here. Simply order regular Bacon & Cheddar Omelet Bites. 

Egg White & Veggie Omelet Bites

These treats are eggs shaped like donuts. The eggs, cheese, and bacon are sous vide and have a donut hole in the middle.

Two omelet bites contain 180 calories, 11g fat, 7g carbs, and 13g protein. 

How to order: you don’t need to ask for anything special here. Simply order regular Egg White & Veggie Omelet Bites. 

Sourdough Breakfast Sandwich

The Sourdough Breakfast Sandwich includes two eggs, white cheddar, and five half slices of bacon.

The sandwich with bread contains 650 calories, 32g fat, 58g carbs, 3g fiber, and 31g protein.

The good news is that by leaving off the bread you eliminate almost all the carbs but still get a great deal of protein and fat.

How to order: ask for a Sourdough Breakfast Sandwich minus the bread.  

Ham, Egg, and Cheese Breakfast Sandwich

A ham, egg, and cheese breakfast sandwich on a croissant contains 530 calories, 32g fat, 40g carbs, 1g fiber, and 19g protein.

A plain croissant contains 340 calories, 19g fat, 37g carbs, 1g fiber, and 6g protein.

This means that the ham, egg, and cheese croissant minus the croissant contains around 190 calories, 13g fat, 3g net carbs, and 13g 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, 19g fat, 39g carbs, 1g fiber, and 18g protein.

An English muffin contains 190 calories, 2g fat, 35g carbs, 1g fiber, and 6g protein.

If you order this sandwich without the English muffin, it will contain around 210 calories, 17g fat, 4g net carbs, and 12g 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 a 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. 

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 options that can be tailored for a keto diet 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 as keto drinks.

More keto eat out guides you can read:

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dunkin donuts low carb options
Photo by jetcityimage2 – depositphotos
Keto Dunkin\' Donuts Menu: 11 Best Low Carb Options to Order
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