Eating out can be a daunting task for anyone following a keto diet. With so many tempting high-carb options on the menu, it’s easy to slip up. But fear not! With a little preparation and some smart ordering, dining out while staying in ketosis is totally doable. In this article, we’ll share some tips and tricks for navigating menus and making keto-friendly choices at restaurants.
10 Tips for Staying Keto While Dining Out
- Do your research ahead of time and choose a restaurant with keto-friendly options.
- Don’t be afraid to ask your server about ingredient lists and substitutions.
- Stick to grilled or roasted meats and vegetables.
- Avoid sauces and dressings that are high in sugar and carbs.
- Opt for salads with a variety of vegetables and a protein source.
- Choose low-carb side dishes like roasted Brussels sprouts or sautéed spinach.
- Skip the bread basket and any starchy sides.
- Be mindful of hidden sources of sugar, like marinades and glazes.
- Don’t be afraid to customize your order to fit your keto needs.
- Remember to enjoy your dining experience and don’t stress too much about being exactly perfect with your keto diet.
Ordering Keto-Friendly Meals at Restaurants
When it comes to eating out while following a keto diet, it can be tricky to navigate the menu. However, with a little bit of planning and creativity, ordering keto-friendly meals at restaurants can be a breeze.
One way to do this is to look for dishes that are naturally low in carbs, such as salads or grilled meats. You can also ask for substitutions or modifications, such as swapping out the bread for lettuce wraps or requesting extra vegetables instead of starchy sides. Another option is to research the restaurant’s menu online ahead of time and plan out your order in advance. By being proactive and flexible, you can enjoy dining out while still sticking to your keto lifestyle.
Navigating Restaurant Menus on the Keto Diet
Navigating restaurant menus on the keto diet can be challenging, but it’s definitely doable. To start, look for dishes that are high in healthy fats and protein, and low in carbs. This might mean skipping the bread basket and opting for a salad with avocado or a grilled chicken breast. Many restaurants also offer keto-friendly options like steak, seafood, and roasted vegetables. Just be sure to ask for any sauces or dressings on the side, as these can often be high in sugar and carbs. And don’t be afraid to ask your server about substitutions or modifications to make a dish more keto-friendly. With a little creativity and flexibility, you can enjoy a delicious keto meal while dining out.
| RESTAURANT CHAIN | MENU ITEM | NET CARBS (G) | CALORIES |
|---|---|---|---|
| Chipotle Mexican Grill | Salad Bowl with Carnitas, Guacamole, Cheese, and Sour Cream | 10 | 685 |
| Starbucks | Iced Caffè Americano with Heavy Cream | 2 | 120 |
| Panera Bread | Green Goddess Cobb Salad with Chicken (no tomatoes or croutons) | 11 | 570 |
| Chick-fil-A | Grilled Chicken Cool Wrap (no wrap) | 6 | 350 |
| Subway | Double Chicken Chopped Salad with Avocado | 11 | 420 |
| Taco Bell | Power Menu Bowl with Steak, Guacamole, and Sour Cream (no rice or beans) | 9 | 390 |
| McDonald’s | Bacon Ranch Grilled Chicken Salad with Buttermilk Ranch Dressing (no crispy chicken or tomatoes) | 9 | 320 |
| Wendy’s | Grilled Chicken Sandwich (no bun) and Small Chili | 18 | 385 |
| Buffalo Wild Wings | Traditional Wings (no sauce) and Side Caesar Salad (no croutons or dressing) | 3 | 590 |
| Red Lobster | Wood-Grilled Shrimp Salad with Grilled Shrimp (no croutons or dressing) | 8 | 180 |
| Outback Steakhouse | Grilled Chicken on the Barbie and Side Caesar Salad (no croutons or dressing) | 6 | 550 |
| Olive Garden | Grilled Chicken Parmesan (no bread crumbs) and Side Caesar Salad (no croutons or dressing) | 10 | 540 |
| Pizza Hut | Veggie Lovers Salad with Grilled Chicken (no croutons) | 11 | 240 |
| KFC | Grilled Chicken Breast and Green Beans | 5 | 220 |
| Denny’s | Fit Slam with Grilled Chicken Breast, Egg Whites, and Sliced Tomatoes (no toast or hashbrowns) | 5 | 350 |
Eating Out on the Keto Diet: Dos and Don’ts
Sticking to a keto diet can be challenging, especially when eating out. With so many tempting options available, it can be difficult to know what to choose to maintain your ketogenic lifestyle. However, with a bit of planning and research, it is possible to enjoy dining out while staying true to your dietary goals. When dining out on a keto diet, consider opting for dishes that are high in healthy fats, such as avocado or salmon. You can also ask for your meats to be cooked in olive oil or butter instead of vegetable oil. Additionally, be wary of hidden carbs in dressings, sauces, and condiments. It’s always a good idea to ask for these on the side so you can control how much you consume. Lastly, don’t be afraid to ask your server questions or make special requests. Many restaurants are willing to accommodate dietary restrictions, and a little bit of communication can go a long way. Remember, with a bit of planning and creativity, dining out on a keto diet can be just as enjoyable as eating at home.
| FAST FOOD CHAIN | KETO-FRIENDLY OPTION | NET CARB COUNT | PROTEIN (G) | FAT (G) |
|---|---|---|---|---|
| McDonald’s | Double Quarter Pounder with Cheese (no bun) | 4 | 44 | 54 |
| Burger King | Whopper with Cheese (no bun) | 4 | 33 | 51 |
| Wendy’s | Baconator (no bun, no ketchup) | 3 | 48 | 63 |
| Taco Bell | Power Menu Bowl – Steak (no rice, no beans, no sauce) | 7 | 37 | 21 |
| KFC | Grilled Chicken Breast (without breading, green beans as a side) | 5 | 42 | 18 |
| Chipotle | Salad Bowl – Carnitas (no rice, no beans, no corn salsa, no dressing) | 7 | 41 | 30 |
| Subway | Chopped Salad – Double Chicken, Bacon, Avocado | 9 | 51 | 33 |
| Chick-fil-A | Grilled Chicken Sandwich (no bun, no honey-roasted BBQ sauce, side salad) | 9 | 28 | 6 |
| Arby’s | Roast Turkey Farmhouse Salad (no crispy onions, no bread, no dressing) | 9 | 22 | 10 |
| Domino’s | Chicken Wings – Plain (no sauce) | 0 | 53 | 33 |
| Pizza Hut | Tuscani Chicken Alfredo (no pasta) | 9 | 12 | 28 |
| Papa John’s | Chicken Wings – Plain (no sauce) | 1 | 20 | 21 |
| Starbucks | Bacon and Gruyere Egg Bites, Grande Americano with Heavy Cream | 3 | 19 | 30 |
| Dunkin’ Donuts | Bacon, Egg and Cheese Sandwich (no bread, no hash browns) | 5 | 12 | 23 |
| Panera Bread | Power Breakfast Egg Bowl with Steak (no avocado, no Greek yogurt) | 4 | 29 | 23 |
How to Stick to Your Keto Diet When Eating Out
Going on a keto diet means that you have to be diligent about the foods you eat, even when dining out. However, sticking to your keto diet when eating out can be a daunting task. Fear not, there are ways to make it easier.
Firstly, research the menu of the restaurant ahead of time. Most restaurants have their menu available online, allowing you to research dishes that are keto-friendly. Secondly, be mindful of the ingredients used in the dishes, and don’t hesitate to ask the server about any modifications that can be made to make the dish keto-friendly. Thirdly, opt for simple dishes like grilled meats and vegetables, and avoid dishes with sauces or breading. Fourthly, consider sharing an entree with a friend to avoid overeating. Finally, be aware of hidden carbs in drinks, and opt for water or unsweetened tea instead. With these tips, you can enjoy a night out while staying true to your keto diet.
| FOOD | CARB CONTENT (G) | PROTEIN (G) | FAT (G) |
|---|---|---|---|
| Grilled chicken breast | 0 | 27 | 3 |
| Beef burger without bun | 3 | 25 | 20 |
| Salmon fillet | 0 | 22 | 13 |
| Grilled steak | 0 | 25 | 20 |
| Cauliflower rice | 5 | 2 | 0 |
| Broccoli | 4 | 3 | 0 |
| Mixed greens salad | 5 | 2 | 0 |
| Grilled shrimp | 1 | 24 | 1 |
| Baked fish | 0 | 22 | 6 |
| Roasted vegetables | 8 | 2 | 1 |
| Cheese omelette | 2 | 18 | 16 |
| Grilled pork chop | 0 | 28 | 11 |
| Creamed spinach | 5 | 3 | 5 |
| Avocado salad | 12 | 4 | 15 |
| Grilled asparagus | 3 | 3 | 0 |
The Best Keto-Friendly Restaurants and Chains
If you’re following a keto diet, finding restaurants and chains that offer keto-friendly options can be a challenge. But don’t worry, we’ve got you covered! Here are some of the best keto-friendly restaurants and chains around:
- Chipotle – With customizable bowls, you can create a keto-friendly meal by choosing lettuce, protein, guacamole, and salsa while avoiding rice and beans.
- Five Guys – You can order a bunless burger wrapped in lettuce or a bowl with all the toppings you want.
- Blaze Pizza – This pizza chain offers a keto crust option made with cauliflower and cheese.
- Buffalo Wild Wings – You can order wings with a variety of keto-friendly sauces and rubs like garlic Parmesan, lemon pepper, and buffalo.
- Outback Steakhouse – You can order a steak with a side of broccoli and salad.
These are just a few of the many keto-friendly options available at restaurants and chains. It’s important to do your research and plan ahead to ensure you stay on track with your keto goals.
Keto-Friendly Fast Food Options for Dining on the Go
When you’re on a keto diet, finding fast food options that won’t throw you off track can be a challenge. But it’s not impossible! Here are some keto-friendly fast food options you can enjoy while dining on the go:
- Grilled chicken sandwiches without the bun
- Salads with plenty of veggies and a protein source like grilled chicken or bacon
- Bunless burgers with cheese and avocado
- Burrito bowls without the rice and beans
- Grilled chicken nuggets with a side salad
Remember to skip the sugary sauces and dressings and opt for healthy fats like avocado, olive oil, or mayonnaise instead. And of course, don’t forget to stay hydrated with water or unsweetened tea. With a little creativity and some careful ordering, you can stay keto while enjoying fast food on the go!
| FAST FOOD CHAIN | KETO-FRIENDLY OPTION | NET CARBS | CALORIES | CUSTOMIZATION OPTIONS |
|---|---|---|---|---|
| McDonald’s | Bacon Ranch Grilled Chicken Salad (No Dressing) | 9g | 320 | Add grilled chicken or swap dressing for a lower-carb option |
| Burger King | Whopper Jr. (No Bun, No Ketchup) | 5g | 240 | Add cheese, bacon, or avocado for more fat |
| Taco Bell | Power Menu Bowl (No Rice, No Beans) | 7g | 370 | Add extra meat or guacamole for more fat |
| KFC | Grilled Chicken | 0g | 210 | None |
| Wendy’s | Grilled Chicken Sandwich (No Bun) | 1g | 160 | Add bacon, cheese, or avocado for more fat |
| Subway | Chopped Salad (Any Protein with Veggies and Oil-Based Dressing) | 6g | 400 | Add extra cheese or avocado for more fat |
| Popeyes | Blackened Chicken Tenders | 0g | 170 | None |
| Chick-fil-A | Grilled Chicken Club (No Bun, No Honey Mustard Sauce) | 3g | 370 | Add bacon or avocado for more fat |
| Panera Bread | Greek Salad (with Grilled Chicken and Oil-Based Dressing) | 8g | 400 | Add extra cheese or avocado for more fat |
| Dunkin’ Donuts | Egg and Cheese Wake-Up Wrap (No Wrap) | 1g | 170 | Add bacon or sausage for more fat |
| Arby’s | Roast Turkey Farmhouse Salad (No Crispy Chicken, No Dressing) | 10g | 240 | Add extra turkey or cheese for more fat |
| Jack in the Box | Grilled Chicken Salad (No Dressing) | 5g | 220 | Add extra chicken or cheese for more fat |
| Pizza Hut | Garden Salad (with Grilled Chicken and Oil-Based Dressing) | 10g | 250 | Add extra chicken or cheese for more fat |
| Carl’s Jr. | Low Carb Thickburger (No Bun, No Ketchup) | 8g | 500 | Add cheese, bacon, or avocado for more fat |
| Starbucks | Sous Vide Egg Bites (Bacon and Gruyere) | 9g | 310 | None |
Managing Your Macros When Dining Out on Keto
Managing your macros when dining out on keto can be quite the challenge. With so many hidden carbs and unknown ingredients, it can be difficult to determine what you can and can’t eat. However, by doing some research beforehand and sticking to some general guidelines, you can successfully navigate the dining out experience while still staying on track with your keto goals. Start by checking the menu online ahead of time and looking for keto-friendly options. Some good choices include salads with protein, grilled meats and vegetables, and seafood dishes. When in doubt, ask your server about ingredients or preparation methods to ensure that your meal is keto-friendly. Additionally, be mindful of portion sizes and don’t be afraid to ask for modifications to fit your macros. It may take some extra effort, but with a bit of planning and communication, you can enjoy dining out while staying true to your keto lifestyle.
Tips for Eating Keto at Social Events and Gatherings
Eating keto at social events and gatherings can be a challenge for many people. However, with the right tips and strategies, you can stick to your keto diet and still enjoy the company of your friends and family. One tip is to always bring your own keto-friendly dish to the event. This way, you can be sure that you have at least one option that fits your dietary needs. Another strategy is to plan ahead and research the restaurant or venue beforehand. Look for dishes that are low-carb and high-fat, such as grilled meats or salads with avocado and nuts. Don’t be afraid to ask your server for modifications to make a dish keto-friendly. You can also try to focus on the social aspect of the event rather than the food. Engage in conversation and enjoy the company of your loved ones, rather than fixating on the menu. Remember, with a little planning and creativity, you can successfully navigate social events while staying true to your keto lifestyle.
| FOOD ITEM | FAT (G) | PROTEIN (G) | CARBS (G) | SUGGESTED SERVING SIZE |
|---|---|---|---|---|
| Keto-Friendly: Grilled Chicken Skewers | 7 | 25 | 2 | 2 skewers |
| Non-Keto-Friendly: Breaded Chicken Fingers | 18 | 22 | 38 | 3-4 pieces |
| Keto-Friendly: Guacamole with Veggies | 15 | 2 | 5 | 1/4 cup guacamole, 1 cup veggies |
| Non-Keto-Friendly: Chips and Salsa | 10 | 2 | 23 | 10 chips, 1/4 cup salsa |
| Keto-Friendly: Cobb Salad with Grilled Chicken | 30 | 40 | 10 | 1 salad |
| Non-Keto-Friendly: Caesar Salad with Croutons | 30 | 7 | 30 | 1 salad |
| Keto-Friendly: Steak Bites with Garlic Butter | 20 | 30 | 2 | 4-6 bites |
| Non-Keto-Friendly: Fried Calamari | 16 | 16 | 34 | 1/2 cup |
| Keto-Friendly: Cheese Platter with Nuts | 25 | 12 | 6 | 1 oz cheese, 1/4 cup nuts |
| Non-Keto-Friendly: Fruit Platter with Dip | 8 | 2 | 25 | 1/2 cup fruit, 2 tbsp dip |
| Keto-Friendly: Deviled Eggs | 10 | 6 | 2 | 2-3 eggs |
| Non-Keto-Friendly: Pigs in a Blanket | 20 | 8 | 24 | 2-3 pieces |
| Keto-Friendly: Bacon-Wrapped Asparagus | 10 | 5 | 2 | 4-6 spears |
| Non-Keto-Friendly: Potato Skins | 15 | 5 | 20 | 2-3 skins |
| Keto-Friendly: Zucchini Fritters with Sour Cream | 15 | 5 | 3 | 3-4 fritters, 2 tbsp sour cream |
| Non-Keto-Friendly: Mac and Cheese Bites | 20 | 5 | 30 | 2-3 bites |
Keto-Friendly Cocktails and Beverages for Dining Out
When dining out while on a keto diet, it can be challenging to find keto-friendly cocktails and beverages. However, there are a few options that you can choose from. One popular option is a Vodka Soda with a splash of lime. This drink has no carbs and is a great way to stay on track with your diet. Another option is a Gin and Tonic made with diet tonic water. This drink has minimal carbs and is a refreshing option on a hot summer day. If you’re looking for something non-alcoholic, you can order an unsweetened iced tea or a sparkling water with a twist of lemon or lime. These options are all keto-friendly and won’t compromise your diet. Remember, it’s important to enjoy your dining experience while staying on track with your keto lifestyle.
You should avoid foods high in carbs, such as bread, pasta, rice, potatoes, and sugary desserts.
Look for dishes that are high in protein and healthy fats, such as grilled meats, fish, salads with avocado or olive oil, and vegetable side dishes.
Be polite and specific when making requests, and explain that you are following a keto diet. Ask for substitutions like extra vegetables instead of rice or potatoes, or to have your meal cooked in olive oil instead of vegetable oil.
Ask your server for more information, or ask if the dish can be made without certain ingredients. It's better to be safe than sorry when it comes to staying on track with your keto diet.
Yes, but you should stick to low-carb options like spirits with soda water or diet mixers, dry wine, or light beer. Avoid sugary cocktails or mixers that contain a lot of carbs. What should I avoid when dining out on a keto diet?
What are some keto-friendly options to look for on a restaurant menu?
How should I ask for substitutions or special requests at a restaurant?
What should I do if I'm not sure about the ingredients in a dish?
Can I still enjoy a drink with my meal while on a keto diet?
In conclusion, dining out on a keto diet can be challenging, but it’s definitely doable with a bit of planning and creativity. Remember to prioritize protein and healthy fats, avoid carb-heavy options, and don’t be afraid to ask for modifications or substitutions. With these tips in mind, you can enjoy a delicious meal out while still staying true to your keto goals.
What are some of your favorite keto-friendly restaurant options?
I love getting grilled salmon or a salad with grilled chicken. Another great option is a bunless burger with avocado and bacon. What about you?
What are some keto-friendly options when eating out?
Some keto-friendly options when dining out include grilled meat or fish, salads with low-carb dressings, and vegetables like broccoli or spinach.
What are some keto-friendly options that you have found at restaurants?
I have found that ordering a salad with grilled chicken or steak, with a side of avocado and dressing on the side is a great option. Another option is to order a bunless burger with lettuce, tomato, and cheese. Grilled fish or shrimp with vegetables is also a good option. Just be sure to ask about any sauces or seasonings that may contain added sugars or carbohydrates.
What are some common keto-friendly options available at most restaurants?
Most restaurants have keto-friendly options available. Some common options include salads with grilled chicken or steak, bunless burgers or sandwiches, grilled fish or seafood with vegetables, and meat or vegetable skewers.
What are some common keto-friendly options to look for on a restaurant menu?
Some common keto-friendly options to look for on a restaurant menu include grilled meats, salads with high-fat dressings, and vegetable sides such as broccoli or asparagus.
What are the best keto-friendly options to order when dining out?
Some of the best keto-friendly options to order when dining out include salads with protein, grilled meats, fish or seafood, steamed or roasted vegetables, and dishes made with cheese or avocado. It’s important to also avoid carb-heavy foods such as bread, pasta, rice, and potatoes. Be sure to check with your server about any hidden carbs or sugars in sauces or dressings.
What are some common mistakes people make when trying to eat keto at restaurants?
One common mistake people make is not researching the restaurant ahead of time and assuming they will have keto-friendly options. It’s important to check the menu online or call ahead to ask about options. Another mistake is assuming that certain dishes are automatically keto-friendly, like salads, when they may have hidden carbs in the dressing or toppings.
What are some tips for staying in ketosis while dining out?
Some tips for staying in ketosis while dining out include choosing dishes with low-carb options, such as salads with protein, grilled meats or fish, and vegetable sides. It’s also important to ask for any sauces or dressings on the side, so you can control the amount you use. Additionally, you can substitute high-carb items like bread or pasta with extra vegetables or a side salad. Lastly, don’t be afraid to ask your server about any potential hidden carbs in dishes, as they might have helpful insights.
How can I stick to my keto diet when eating out?
One tip is to choose protein-rich options like grilled chicken or fish and ask for steamed vegetables instead of starchy sides. You can also ask for sauces and dressings on the side to control the amount of added sugars and carbs. Additionally, don’t shy away from asking the restaurant if they can customize a dish to fit your dietary needs.
What are some keto-friendly options when dining out?
Some keto-friendly options when dining out include grilled meats, seafood, salads with low-carb dressings, and vegetables cooked in butter or olive oil.
What are some keto-friendly options to look for on the menu when dining out?
When dining out on a keto diet, look for options such as grilled meats, fish, or poultry, as well as low-carb vegetables like broccoli or spinach. You can also ask for substitutions like a side salad instead of fries or a lettuce wrap instead of a bun.
How do I choose keto-friendly options when dining out?
When dining out, it’s important to choose keto-friendly options. Look for dishes that are high in healthy fats and low in carbohydrates. Opt for grilled or roasted meats, fish, or poultry, and ask for them to be cooked in olive oil or butter instead of vegetable oils. Additionally, choose non-starchy vegetables as your sides, and avoid foods that are breaded or served with sugary sauces. Don’t be afraid to ask your server about the ingredients or preparation methods of certain dishes to ensure they fit within your keto diet.
How do I find keto-friendly options on a restaurant menu?
One way to find keto-friendly options on a restaurant menu is to look for dishes that are high in protein and healthy fats, while being low in carbohydrates. You can also ask the server or the chef for modifications to make a dish more keto-friendly, such as swapping out starchy sides for extra vegetables.