Eating out while following the ketogenic diet can be challenging, but with the right strategies, you can enjoy restaurant meals without breaking ketosis. Whether you’re at a fast-food joint, a fine-dining establishment, or grabbing takeout, understanding what to order and what to avoid will help you stay on track.
This guide will cover the best keto-friendly options at different types of restaurants, tips for customizing your meals, and what to watch out for to maintain ketosis while dining out.
General Tips for Eating Out on Keto
1. Plan Ahead
Before heading to a restaurant, check their menu online. Many restaurants list nutritional information, and this can help you decide on a keto-friendly meal in advance.
2. Stick to Simple, Whole Foods
The fewer ingredients in a dish, the easier it is to keep it keto. Focus on whole proteins (steak, chicken, fish) and low-carb vegetables while avoiding sauces, bread, and starches.
3. Ask for Modifications
Don’t be afraid to customize your meal. Most restaurants are happy to accommodate requests like swapping fries for a side salad or getting a burger without the bun.
4. Watch Out for Hidden Carbs
Many restaurant dishes contain hidden sugars and carbs in sauces, dressings, and marinades. Stick to simple seasoning (salt, pepper, herbs) and ask for sauces on the side.
5. Stay Hydrated
Drinking water before and during your meal can help you feel full and prevent unnecessary cravings.
Keto-Friendly Options by Cuisine
American Restaurants (Burgers, Steakhouses, Diners)
Best Choices:
- Bun-less Burgers: Order burgers without the bun and add avocado, bacon, and cheese.
- Grilled Meats: Steak, pork chops, and grilled chicken are all great options.
- Egg-Based Meals: Omelets with cheese, meat, and low-carb vegetables make a great choice.
What to Avoid:
- French fries, onion rings, breaded meats.
- Ketchup, BBQ sauce, and sugary condiments.
- Milkshakes and high-carb desserts.
Mexican Restaurants
Best Choices:
- Fajitas (No Tortillas): Order fajitas with extra meat, guacamole, and cheese.
- Taco Salad (No Shell): Ask for a taco salad with sour cream, guacamole, and cheese, but without the tortilla shell.
- Carnitas or Grilled Meats: Choose meats without sugary marinades.
What to Avoid:
- Rice, beans, and tortilla chips.
- Flour and corn tortillas.
- Margaritas (often high in sugar).
Italian Restaurants
Best Choices:
- Grilled or Roasted Meats: Chicken, steak, and seafood with butter or olive oil.
- Caesar or Caprese Salad (No Croutons): Opt for salads with olive oil and vinegar-based dressings.
- Zucchini Noodles or Spaghetti Squash (If Available): Some places offer low-carb pasta alternatives.
What to Avoid:
- Pasta, breadsticks, and high-carb soups.
- Pizza (unless they offer a cauliflower or cheese-based crust).
- Traditional sauces like marinara, which may have added sugar.
Asian Restaurants (Chinese, Japanese, Thai, Indian)
Best Choices:
- Stir-Fried Meats & Vegetables (No Sauce): Ask for dishes with minimal sauce and extra oil.
- Sashimi: Stick to raw fish instead of sushi rolls.
- Indian Tandoori Dishes: Tandoori chicken or lamb with a side of vegetables is a solid keto choice.
What to Avoid:
- Rice, noodles, dumplings, and bread (naan, roti, etc.).
- Thick, sugary sauces like teriyaki, hoisin, or sweet-and-sour sauce.
- Sushi rolls (often contain rice and sugary sauces).
Fast Food Restaurants
Best Choices:
- Bun-less Burgers: Add bacon, cheese, and mayo.
- Grilled Chicken Salad: Avoid croutons and high-carb dressings.
- Breakfast Platters: Scrambled eggs, sausage, and bacon.
What to Avoid:
- French fries, hash browns, and soda.
- Breaded chicken and wraps.
- Milkshakes and ice cream.
How to Order Keto-Friendly at Any Restaurant
1. Skip the Bread and Starches
When ordering, ask for no bread, pasta, rice, or potatoes. Request a side of vegetables or a salad instead.
2. Choose Healthy Fats
Enhance your meal with keto-friendly fats by asking for extra butter, olive oil, avocado, or cheese.
3. Keep Sauces on the Side
Many sauces and dressings contain hidden sugars and carbs. Stick with olive oil, vinegar, butter, or a low-carb dressing.
4. Focus on Protein and Vegetables
Make meat or seafood the main focus of your meal and pair it with non-starchy vegetables like spinach, broccoli, and zucchini.
5. Ask About Cooking Methods
Avoid deep-fried foods and opt for grilled, roasted, or pan-seared options.
6. Order Sugar-Free Drinks
Stick to water, unsweetened iced tea, black coffee, or diet sodas to avoid added sugars.
Final Thoughts
Eating out on keto doesn’t have to be stressful. By making smart choices, asking for modifications, and focusing on whole foods, you can enjoy dining out while staying in ketosis. Whether you’re at a steakhouse, Mexican restaurant, or even a fast-food spot, you have plenty of delicious and satisfying options to choose from.
Have a go-to keto-friendly restaurant meal? Share your favorite orders in the comments!
