Low Carb Dunkin Donuts Guide for Beginners

Learn how to order low carb at Dunkin Donuts like an expert.

See actual photos of my real-life Dunkin Donuts low carb orders.

 Download My Personal Dunkin Donuts Menu

Low Carb Dunkin Donuts Breakfast Options

When I placed my first low carb breakfast order at Dunkin Donuts, the cashier yelled to the cook: “this guy don’t want no bread, no buns, no toast, no nothing on it.”

What used to make me feel awkward, now fills me with pride. The cook was incredulous, but followed orders.

I smiled and let the anxious cashier know I had more “weird” requests coming.

Cashiers are nervous to key in these kinds of special requests and feel like they are ripping you off.

You can pre-empt those feelings by empathetically reassuring the cashier that you understand your orders are a little weird. It alleviates the cashier’s anxiety and gets you better service.

Here’s how I rate my low carb breakfast orders at Dunkin Donuts.

1. Big N’ Toasted (No Toast)

Comes with four slices of bacon, two fried egg patties, and a slice of American cheese. I like the wide diameter of the Dunkin’ Donuts egg patties, they seem larger than the ones you get at McDonald’s.

• Price: $3.99
• Macros: 390 calories, 3g net carbs, and 23g protein

I had to estimate the macros for this entree because Dunkin Donuts doesn’t have nutrition stats available for the toast part of the sandwich.

If you think this entree is too much food for your breakfast, you can downgrade to their standard bacon, egg, & cheese bagel (# 6 on this list).

2. Sausage Egg & Cheese (No Croissant)

Comes with a sausage patty, fried egg patty, and slice of American cheese. I retrieved the food out of the bag too slowly and much of the cheese stuck to the bag — a common hazard of low carb breakfast sandwich orders. It still tasted good with only the cheese remnants.

• Price: $3.59
• Macros: 360 calories, 3 net carbs, and 16g protein.

3. Turkey Sausage Flatbread (No Flatbread)

Comes with a turkey sausage patty, fried egg patty, and slice of white cheddar cheese. I’m usually not a fan of turkey sausage for keto dieters because it’s served too lean, but this one more indulgent and fatty than it looks. The slice of white cheddar cheese is a nice departure from the traditional slice of American cheese.

• Price: $3.59
• Macros: 320 calories, 2g net carbs, and 21g protein.

4. Ham Egg, & Cheese (No English Muffin)

Comes with two slices of ham, a fried egg patty, and a slice of American cheese. Simple, but tasty. It’s perfect for smaller appetites.

• Price: $2.99
• Macros: 190 calories, 3g net carbs, and 13g protein.

5. Angus Steak Egg & Cheese (No Bagel)

Comes with an Angus steak patty, fried egg patty, and a slice of American cheese. This was another order where my cheese stuck to the bag. This one tastes kind of like a low carb breakfast burger. Would have been more enjoyable if more of the cheese had stayed for the ride.

• Price: $3.59
• Macros: 320 calories, 3g net carbs, and 23g protein.

6. Bacon Egg & Cheese (No Bagel)

Comes with two slices of bacon, a fried egg patty, and a slice of American cheese. It’s the smaller sibling of the Big N’ Toasty. Another cheese hazard happened.

• Price: $2.29
• Macros: 210 calories, 3g net carbs, and 12g protein.

Low Carb Dunkin’ Donuts Lunch Options

My first time into Dunkin Donuts for this fast food challenge was actually for lunch. Who goes to Dunkin Donuts for lunch? This crazy person.

My “no bun” requests were too unusual for the cashier-on-duty to handle, so a manager took my order. He explained that there was no discount for sandwiches without the bun. That was fine with me.

Let’s see how I rate the limited selection of low carb lunches available at Dunkin Donuts.

1. Turkey Bacon & Cheddar Ciabatta (No Ciabatta Roll)

If you’re ordering something for lunch, get two or three bunless Turkey Bacon Cheddar sandwiches with an extra slice of cheese and easy on the sauce. That’ll be safely low carb and delicious at 190 calories and about 3 carbs per sandwich.

It took them about 5 minutes to prepare the sandwiches and serve me. That’s not a long time if you’re ordering in a normal restaurant, but in fast food time it felt like a millennium.

I ate the turkey bacon cheddar sandwich first and it was pretty good. Not filling, but very good.

The chicken bacon cheddar sandwich was OK. The fried chicken breast filet was soft than expected and had some gristle-y bites to it. I prefer it crispy. Chick-Fil-A has a much better bunless fried chicken sandwich if you’re in the mood.

For my lunch order, the fried chicken on the bunless Chicken Bacon Sandwich was not crispy enough. The chicken salad was too gooey because it was mostly mayo mixed with some minced chicken pieces. The bunless turkey, bacon, & cheddar was pretty good. My two bunless breakfast sandwiches were good.

I forgot to request they hold the sauce on the chicken bacon cheddar sandwich and it had some sort of honey / horseradish combo sauce on it that seemed high carb. That probably added 5-10 carbs to the sandwich.

The chicken salad was barely edible for my tastes. It was gooey-er and had fewer chunks of chicken that I’m accustomed to.

I’m a glutton for punishment so I returned the next day to try their breakfast fare. I didn’t get there til 3pm but luckily they serve breakfast the whole day. After researching their menu online, I decided to order the bun bunless Angus Steak, Egg & Cheese Bagel and the bunless Sausage, Egg & Cheese Biscuit via the drive-thru.

I had to reiterate my order a few times, but otherwise it went smoothly.

The cheese ended up melting in the bag before I got it home so there were only cheese remnants left to eat. Still, both breakfast sandwiches were pretty good. I recommend them below.

Best low carb options at Dunkin Donuts

If you’re ordering breakfast, I recommend the bunless Angus Steak, Egg & Cheese Bagel and the bunless Sausage, Egg & Cheese Biscuit.

If you’re ordering something for lunch, get two or three bunless Turkey Bacon Cheddar sandwiches with an extra slice of cheese and easy on the sauce. That’ll be safely low carb and delicious at 190 calories and about 3 carbs per sandwich.

What you can order

Not much. After reviewing the 500+ things on their online menu, I found only 10 things that you could special order low carb.

 Download My Personal Dunkin Donuts Menu

It’s the same, custom low carb menu I used to plan my order before going to Dunkin Donuts.

What you should avoid at dunkin donuts

Going to Dunkin Donuts.

Overall Ratings

I rate Dunkin Donuts as low carb challenging because none of the food on the menu is low carb and their behind-the-counter display case is full of temptation. Maybe you can go in and get a keto coffee at Dunkin Donuts, but for food you’ll have to survive by special ordering a bunless sandwich.

• Low carb friendly – No.
• Low carb entrees on menu – No. And interestingly, after asking an employee, I learned Dunkin Donuts has no vegetable ingredients in their stores — no lettuce, pickles, tomatoes, etc.
• Satiety of low carb entrees – Average.
• Taste of low carb entrees – Average.
• Price / value of low carb entrees –  Average. I paid $10.47 for my three bunless sandwiches for lunch. I paid $7.18 for my two bunless breakfast sandwiches.
• Ordering experience – Below Average. The whole Dunkin Donuts staff needed to huddle to figure out how to handle my first order. I was a little uncomfortable holding up the person behind me. The breakfast order more went smoothly, though there a few mistakes.

I don’t advise intentionally going to Dunkin’ Donuts if you’re serious about staying low carb because there are too many visual triggers in their restaurant. My guide should be used for those random situations when you’re forced to eat there.

What’s next

My next low carb fast food guide should be completed coming soon. Subscribe here:

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I’ll report back with final results for how this fast food experiment affects my health, well-being, and bank account. And you’ll get some simple low carb recipes and other tips for all the times you’re not eating in a fast food joint.

Cheers,
Ryan
aka “Mr. SkinnyPants”