Keto-Friendly Restaurants: Where To Find Them?

Sticking to a keto diet when eating out can be challenging. However, many restaurants now offer keto-friendly options, and it's possible to make special requests to ensure your meal is low-carb and high-fat.

Some popular chains that offer keto-friendly meals include:

- Chipotle

- Red Lobster

- Olive Garden

- Starbucks

- Chopt Salad

- O'Charley's

- Cracker Barrel

- Longhorn Steakhouse

- The Cheesecake Factory

- Chili's

- Noodles & Company

- P.F. Chang's

- Pret a Manger

- Moe's Southwest Grill

- Shake Shack

- Bonefish Grill

- Carrabba's Italian Grill

- Bahama Breeze Island Grille

- Seasons 52

- Arby's

- Boston Market

- Buffalo Wild Wings

- Panera Bread

- Taco Bell

- Chili's

- McDonald's

- Au Bon Pain

- Dig

- Applebee's

- IHOP

- Blaze Pizza

- Outback Steakhouse

- TGI Fridays

- Houlihan's

- Jimmy John's

- Red Robin

- Chick-fil-A

- Bareburger

- California Pizza Kitchen

- Denny's

- In-N-Out Burger

- Steak 'n Shake

Keto-friendly fast-food options

There are many keto-friendly fast-food options available. Here are some suggestions:

Chipotle

You can create your own keto-friendly bowl at Chipotle by choosing from a variety of meats, veggies, cheese, guacamole, and salsa. You can also order their Keto Salad Bowl, which includes chicken or steak, lettuce, salsa, cheese, and guacamole.

Wendy's

At Wendy's, you can modify any burger or salad to make it keto-friendly. For example, you can order the Parmesan Caesar Salad with grilled chicken and skip the croutons. Or, you can ask for a burger with no bun, ketchup, onions, or barbecue sauce.

El Pollo Loco

El Pollo Loco offers the World's First Keto Burrito, made with a keto-friendly tortilla, chicken, avocado, cheese, salsa, cabbage, salad greens, and cilantro dressing. They also have keto-friendly salad and bowl options on their Pollo Fit Menu.

Chick-fil-A

Chick-fil-A offers grilled nuggets, which can be combined with a side salad or a Kale Crunch Side. Their Cobb Salad can also be made keto-friendly with a few modifications, such as choosing grilled chicken and skipping the corn.

In-N-Out

In-N-Out has a "Not So Secret Menu" that includes the option to order any burger "Protein Style," which means it comes wrapped in lettuce instead of a bun.

Popeyes

Popeyes' Blackened Tenders are not breaded and can be paired with green beans for a keto-friendly meal.

Subway

Subway offers salads and protein bowls that can be easily customised to fit a keto diet. For example, the tuna bowl is loaded with fat and protein and you can add extra fat with toppings like bacon, guacamole, or cheese.

Five Guys

At Five Guys, you can skip the bun and customise your burger with keto-friendly toppings like lettuce, pickles, tomatoes, grilled onions, grilled mushrooms, and peppers.

McDonald's

At McDonald's, you can order a bunless burger, such as a plain double cheeseburger, which comes in a plastic box with a fork. You can also get scrambled eggs and sausage for breakfast.

Taco Bell

At Taco Bell, you can order a Power Menu Bowl without rice. Choose either steak or chicken and add toppings like lettuce, onion, extra cheese, and/or sour cream.

Burger King

At Burger King, you can order variations of the Whopper, such as the Whopper with Cheese or the Double Whopper with Cheese, without the bun. You can also skip the condiments like sauce and ketchup to avoid extra carbs.

Arby's

At Arby's, you can order items like the Corned Beef Reuben or the Half Pound Beef N' Cheddar without the bun. They also offer salads, which can be a good keto option depending on the ingredients and dressings.

These are just a few examples of the many keto-friendly fast-food options available. With a little creativity and customisation, it is possible to stick to your keto diet while enjoying meals from your favourite fast-food restaurants.

Keto-friendly casual dining

Tips for Keto-Friendly Casual Dining:

• Stick to Simple Proteins and Green Vegetables: Opt for grilled steak, chicken, or fish with a side of broccoli, asparagus, or a green salad.
• Avoid Carb-Heavy Sides: Skip the mashed potatoes, fries, and rice. Instead, choose non-starchy vegetables or a side salad with a low-carb dressing like ranch or blue cheese.
• Be Mindful of Sauces and Condiments: Some sauces and condiments can be high in carbs and sugar. Go for butter, olive oil, or avocado for healthy fats.
• Customize Your Order: Don't be afraid to make special requests. Ask for no bun, no sauce, or extra veggies. Many restaurants are accommodating of dietary restrictions.
• Check the Menu in Advance: Scout the menu online before you go to identify keto-friendly options and plan your order.
• Steakhouses: Steakhouses are a great option for keto dieters. Stick to grilled steak and non-starchy vegetables. Outback Steakhouse, Longhorn Steakhouse, and Texas Roadhouse are popular choices.
• Seafood Restaurants: Seafood is naturally low in carbohydrates. Red Lobster, Bonefish Grill, and Joe's Crab Shack offer keto-friendly options like grilled salmon, shrimp, and crab legs.
• Fast-Casual Chains: Chipotle, Qdoba, and Shake Shack offer customizable bowls, salads, and lettuce-wrapped burgers that can be made keto-friendly.
• Salad Bars: Build your own salad with leafy greens, proteins like chicken or salmon, healthy fats like avocado or cheese, and a low-carb dressing. Chopt and Sweetgreen are great options.
• Breakfast Spots: For breakfast or brunch, opt for an omelette with avocado, cheese, and vegetables. IHOP and Denny's have keto-friendly omelette options.
• American Diners: Applebee's, Chili's, and Ruby Tuesday usually have a variety of grilled proteins and vegetables to choose from. Just be mindful of sauces and sides.
• Pizza Places: Blaze Pizza and California Pizza Kitchen offer keto-friendly crust options, or you can go for a salad instead.

Keto-friendly seafood restaurants

Seafood is an excellent option for those on a keto diet, as it is naturally low in carbohydrates and high in protein and healthy fats. Here are some keto-friendly seafood restaurants to consider:

Red Lobster

Red Lobster is a seafood chain that offers a variety of keto-friendly options. Their Create Your Own Feast option allows you to create custom seafood platters. The Garlic Shrimp Scampi, for example, is served without carb-heavy pasta and has only 6g of carbohydrates. They also offer salmon fillets, steaks, fresh lobster, and various shrimp dishes, all with less than 10g of net carbohydrates. Pair these with steamed vegetables or a house salad for a delicious keto-friendly meal.

Olive Garden

While Olive Garden is known for its breadsticks and pasta, they do offer a keto-friendly option with their Herb-Grilled Salmon. This dish is topped with garlic butter and served with parmesan broccoli, keeping the carb count low.

Joe's Crab Shack

Joe's Crab Shack is a casual seafood restaurant that offers a variety of keto-friendly options, as long as you avoid the fried items. Their Classic Steampot, for instance, comes with Dungeness crab, sweet snow crab, shrimp, and smoked sausage. By skipping the corn and potatoes, you can create a keto-friendly meal. They also offer broiled fish, steaks, grilled chicken, and side salads.

LongHorn Steakhouse

LongHorn Steakhouse is a steakhouse chain that offers several keto-friendly options. Their Flo's Filet, a 6 oz seasoned center-cut filet, is served without sauces to keep the carb count low. For your sides, choose steamed asparagus or broccoli, and add extra butter if needed.

Outback Steakhouse

Outback Steakhouse is another option for keto-friendly seafood. While they are known for their steaks, they also offer a Filet and Lobster Tail combo, which includes a 9 oz filet and fresh lobster. The lobster tail can be smothered in garlic butter, and by skipping the rice, you can keep this meal keto-friendly.

Other Options

In addition to these restaurants, there are several other seafood spots that can cater to keto diets with some modifications. These include:

• Red Rock Grilled Shrimp at Chili's
• Grilled Atlantic Salmon at P.F. Chang's
• Grilled Chilean Sea Bass at Bonefish Grill
• Polla Rosa Maria at Carrabba's Italian Grill
• Rotisserie Prime Rib at Boston Market
• California Cobb Salad at California Pizza Kitchen

Keto-friendly pizza and pasta

Pizza

Pizza is a food that many people miss when they start the keto diet. However, it is possible to make or order keto-friendly pizza by using a low-carb base and avoiding sugary sauces.

Keto pizza bases

A popular option for a keto-friendly pizza base is a dough made from mozzarella, almond meal/flour, and cream cheese. Some recipes also include eggs and herbs. The dough is baked in the oven and can be frozen before or after baking.

Keto pizza toppings

When it comes to keto pizza toppings, it is best to avoid sugary sauces and opt for low-carb options such as:

• Meat: pepperoni, sausage, salami, chicken, beef, or bacon
• Cheese: mozzarella, parmesan, feta, or cheddar
• Vegetables: spinach, basil, onion, mushrooms, olives, jalapenos, or peppers

Restaurants offering keto-friendly pizza

Some restaurants now offer keto-friendly pizzas, such as Blaze Pizza and Marco's Pizza. For example, Blaze Pizza offers a Keto Pizza on a gluten-free, keto-friendly crust with spicy red sauce, mozzarella, bacon, cherry tomatoes, mushrooms, and spinach.

Pasta

Pasta is typically made from flour and wheat, which are not allowed on the keto diet. However, it is possible to make keto-friendly pasta using alternative ingredients such as cheese, eggs, zucchini, or squash.

Keto pasta alternatives

There are several alternatives to traditional pasta that can be used as a base for keto-friendly pasta dishes:

• Cheese and eggs: This option involves making a dough from mozzarella and egg yolks, rolling it out, and cutting it into thin strips. The "noodles" are then boiled and rinsed with cold water before being topped with sauce.
• Zucchini noodles: Zucchini can be cut into thin strips using a spiralizer to create "zoodles" that can be used as a low-carb pasta alternative.
• Squash noodles: Spaghetti squash can be baked and the insides scraped out to create a low-carb pasta alternative.
• Konjac noodles: These noodles are made from the konjac plant and are very low in calories and carbs but high in fiber. However, they have a crunchy texture and a slightly fishy taste.
• Other processed noodles: There are also processed pasta alternatives made from ingredients like chickpeas, edamame, lupin flour, and almond flour. However, these may be too high in carbs or fiber, and some people find that they don't taste or feel like traditional pasta.

Restaurants offering keto-friendly pasta

While it may be difficult to find keto-friendly pasta in restaurants, there are some options:

• Olive Garden: While known for their carb-heavy pasta dishes, Olive Garden does offer a grilled salmon entree with parmesan-garlic broccoli that can be made keto-friendly by replacing the soup with a side salad (without croutons).
• Noodles & Company: This restaurant offers zucchini noodles, so several of its dishes can be customized to be keto-friendly.

Tips for dining out on a keto diet:

When dining out on a keto diet, it is important to be mindful of hidden ingredients and portion sizes. It is also helpful to choose simple, unprocessed dishes and to customize your order by substituting low-carb options for carb-heavy ones. Here are some general tips for dining out on a keto diet:

• Choose a protein that is not fried, such as steak, grilled chicken, or fish.
• Opt for non-starchy vegetables like salad, broccoli, or cauliflower "rice."
• Add healthy fats like extra-virgin olive oil, avocado, cheese, or nuts.
• Be cautious of sauces and gravies, which can contain hidden carbohydrates.

Keto-friendly coffee shops

Coffee shops can be tricky for those on a keto diet, as many coffee-based drinks are loaded with carbs. However, there are several keto-friendly coffee options to choose from. Here are some tips and suggestions for ordering keto-friendly coffee:

Black Coffee:

Black coffee is a super low-calorie option and can help keep you focused and alert throughout the day. It won't take you out of ketosis, and you can always add a splash of milk or cream if you like your coffee less bitter.

Espresso-Based Drinks:

If you're craving something more than just black coffee, espresso-based drinks like Americano, espresso con panna, or flat white can be made keto-friendly with a few modifications. Ask for heavy cream or almond/coconut milk instead of regular milk and skip the added syrups or sweeteners.

Tea:

Unsweetened tea, either hot or iced, is a great keto-friendly option. You can also add a splash of heavy cream and a low-carb sweetener like stevia to make it more enjoyable.

Iced Coffee:

Iced coffee is another excellent choice for keto dieters, but be sure to skip the sugar and cream. If you need a touch of sweetness, use a low-carb sweetener or a pump of sugar-free syrup.

Low-Carb Milk Options:

If you like milk in your coffee, unsweetened almond milk or coconut milk are great keto-friendly options. Full-fat cream is also suitable for keto as it contains healthy fats.

Sugar-Free Sweeteners:

Instead of sugar, opt for sugar-free sweeteners like stevia, which has zero calories and won't affect your ketosis. Other sugar-free syrups are also available at some coffee shops.

Custom Orders:

Don't be afraid to customize your drink. Ask the barista about their low-carb options, and they may be able to suggest some keto-friendly alternatives or modifications.

Some coffee shops are more keto-friendly than others. Starbucks, for example, offers a variety of keto-friendly drink options, including unsweetened iced tea, unsweetened iced coffee, Americano, and flat white with modifications. Other coffee shops may also offer similar options, so it's worth exploring their menus or asking the baristas directly.

In addition to coffee, there are several keto-friendly restaurants and fast-food chains that offer low-carb meal options. Here are some popular choices:

• Chipotle
• Wendy's
• El Pollo Loco
• Chick-fil-A
• In-N-Out
• Olive Garden
• Chili's
• Texas Roadhouse
• Red Lobster
• Outback Steakhouse
• LongHorn Steakhouse
• Buffalo Wild Wings
• The Cheesecake Factory
• Noodles & Company
• Cracker Barrel
• California Pizza Kitchen
• Shake Shack

Frequently asked questions