Dante Carrillo
Eating keto at restaurants can be challenging, but with careful ordering and some simple hacks, it is possible to stick to your keto diet while dining out. The key is to plan ahead, research restaurant menus online, and choose keto-friendly options such as grilled meat, salads, and low-carb sides. You can also modify your meal by substituting starchy sides like bread, pasta, potatoes, and rice with extra vegetables, avocado, or salad. Be mindful of hidden ingredients in seemingly safe dishes and ask questions about the ingredients to avoid accidentally consuming non-keto items. When it comes to condiments and dressings, opt for healthy fats like olive oil, vinegar, and butter, and avoid sugary options. While dessert options may be limited, you can get creative with coffee, tea, or keto-friendly snacks. With these strategies, you can confidently navigate restaurant menus and make informed choices to stay on track with your keto diet while enjoying the dining experience.
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What You'll Learn
Plan ahead
Planning ahead is key to eating keto at restaurants. Before you head out, check out the restaurant's menu online and look for keto-friendly options such as grilled meat, salads, and low-carb sides. Many restaurants now provide nutritional information, which can help you make informed choices. If the menu isn't available online, call the restaurant and ask. They want your custom, so don't be afraid to inquire.
When choosing a restaurant, consider the cuisine. Some cuisines are more keto-friendly than others. For example, Asian restaurants offer stir-fries and curries that can be made keto-friendly by skipping the rice and choosing meat and low-carb vegetables. Mexican restaurants offer fajitas, carne asada, and chicken mole, which can be made keto-friendly by skipping the tortillas, rice, and beans. Italian restaurants may allow you to swap pasta for courgette or squash spaghetti. Pub menus often feature grilled steaks, fish, chicken, or pork belly, which are excellent keto options.
If you're grabbing lunch or a quick dinner, opt for a large salad with low-carb toppings such as chicken, ham, shrimp, cheese, hard-boiled eggs, olives, and avocado. Make sure the chicken is grilled, not breaded. You can also add healthy fats like olive oil and vinegar or choose a keto-friendly dressing like Caesar, ranch, or blue cheese.
If you're meeting friends for a meal, consider suggesting a morning get-together. Breakfast menus often feature keto-friendly options like eggs, bacon, sausages, steak and eggs, and omelets.
Remember, careful ordering is essential when you're at the restaurant. Ask the server to remove any non-keto items like potatoes or rice and replace them with grilled veggies or a salad. Avoid hidden ingredients that may be in seemingly safe foods like salads or pot roasts. Ask questions to ensure you don't accidentally eat something that will compromise your keto diet.
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Research restaurant menus
Researching restaurant menus in advance is a great way to ensure you stick to your keto diet when eating out. Most restaurants now have their menus available online, so you can easily browse for keto-friendly options before you go. Look for dishes that are likely to be sugar-free and low in carbohydrates.
Some common keto-friendly options to look out for include:
- Grilled meat, such as steak, chicken, or salmon
- Salads with no croutons or carb-heavy toppings, and a non-sugary dressing
- Bunless burgers
- Non-starchy vegetables, such as broccoli, zucchini, or leafy greens
- Healthy fats, such as avocado, cheese, nuts, or olive oil
If you're unsure about a dish, don't be afraid to ask the restaurant for more information or to make substitutions. Many restaurants are now accommodating of dietary preferences and restrictions, so they may be able to suggest suitable options or modify dishes to make them keto-friendly. For example, you could ask for a sandwich or burger without the bun, or a salad instead of a starchy side dish.
You can also research specific restaurants to find out which ones offer keto-friendly options. Some popular chain restaurants known for their keto-friendly dishes include Chipotle, Subway, and In-N-Out.
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Choose the right cuisine
When choosing a restaurant to eat keto, it's important to consider the cuisine. Some restaurants are more keto-friendly than others, and choosing the right one can make sticking to your diet a lot easier.
Asian Restaurants
When it comes to Asian cuisine, there are plenty of keto-friendly options to choose from. Stir-fried dishes with meat and vegetables are a great choice, as long as you stay away from rice and breaded options. Look for dishes like Yuk Sung, chicken or beef with broccoli, Peking duck, ribs, seaweed, egg foo young, egg drop soup, and moo shu pork. Japanese and Thai restaurants can also offer keto-friendly options, such as sashimi and curries or stir-fries made with meat, seafood, and low-carb vegetables. Just be sure to ask for no rice and avoid anything battered or sweet.
Mexican Restaurants
Mexican cuisine can also be a good choice for keto dieters. Fajitas, carne asada, chilli verde, and chicken mole are all tasty options, as long as you skip the rice, beans, and tortillas. Ask for extra cheese, sour cream, or guacamole instead. You can also opt for a salad with avocado and grilled chicken or request to have your meat and toppings served in a dish without the tortilla.
Italian Restaurants
Italian restaurants may seem challenging for keto dieters due to the prevalence of pasta and bread, but there are still some good options. Go for grilled meat or seafood dishes, which are usually served with a side of vegetables. If you can't find an option without pasta, ask the restaurant in advance if they can swap it for courgette or squash spaghetti.
Pub Grub
Pubs often offer a variety of meat options that can be keto-friendly. Look for grilled steaks, fish, chicken, or pork belly. These dishes are typically served with a choice of sides, so you can opt for low-carb options like vegetables or salad.
Remember, it's always a good idea to research the menu and nutritional information online before you go, so you know exactly what to order and can make informed choices.
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Modify your meal
When eating keto at restaurants, it's important to be mindful of the ingredients in your meal. Ask the server to remove any non-keto items, such as potatoes, rice, pasta, and bread. Replace them with grilled vegetables, avocado, or a salad with olive oil. You can also add extra healthy fats like avocado, egg, butter, or cheese to make your meal more keto-friendly.
If you're ordering a sandwich or burger, ask for it to be wrapped in lettuce instead of bread. Skip the sugar-loaded condiments like ketchup and opt for mustard, salsa, or guacamole instead. If you're ordering a salad, make sure to ask for no croutons and choose a sugar-free dressing or simply use olive oil and vinegar.
When dining at an Asian restaurant, choose stir-fried dishes with meat and vegetables. Avoid rice and breaded dishes. Mexican restaurants offer fajitas, which can be ordered without tortillas, and replaced with lettuce wraps or a salad. Italian restaurants may offer grilled meat or seafood dishes, but be cautious of pasta. Ask if you can swap it for courgette or squash spaghetti instead.
If you're craving a pizza, consider making your own at home with a cauliflower crust or an egg and cheese base. When ordering wings, choose a restaurant that offers bone-in wings without breading, as these are often deep-fried and fattening.
Remember, careful ordering and modifications can ensure your meal aligns with your keto regimen. Don't be afraid to ask questions and make special requests to ensure your meal fits within your dietary restrictions.
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Ask questions
Asking questions is a crucial part of eating keto at restaurants. It is important to ask the right questions to ensure you do not accidentally eat something that will kick you out of ketosis. Here are some suggestions on what to ask:
Before Visiting a Restaurant
- Check the restaurant's menu online and look for keto-friendly options such as grilled meat, salads, and low-carb sides.
- If the menu is not available online, call the restaurant and ask about their keto options.
- Research the cuisine type and typical dishes to understand what modifications you might need to request.
When Ordering
- Ask the server to remove any non-keto items like potatoes, rice, bread, or pasta.
- Request substitutions with grilled vegetables, avocado, or a side salad with olive oil.
- Inquire about the ingredients in sauces, dressings, and condiments to avoid hidden sugars or carbohydrates. Ask for mustard, salsa, guacamole, or mayonnaise instead.
- When ordering a salad, ask for no croutons and substitute a sugary dressing for olive oil and vinegar.
- For a sandwich or burger, request a lettuce wrap instead of the bun.
- At an Italian restaurant, inquire about swapping pasta for courgette or squash spaghetti.
- At a Mexican restaurant, ask for fajitas without tortillas or request lettuce leaves instead.
- For Asian cuisine, focus on stir-fries or curries made with meat and low-carb vegetables, avoiding rice and sweet or battered options.
Remember, careful ordering and modifications can ensure your meal aligns with your keto regimen. Don't be afraid to ask questions to make informed choices.
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Frequently asked questions
Eating keto at a restaurant is all about careful ordering. Avoid starchy sides like bread, pasta, potatoes, and rice. Instead, opt for grilled meat or fish with a side of salad or vegetables. You can also ask for extra virgin olive oil and vinegar, avocado, or cheese to add more fat to your meal.
Many restaurants offer keto-friendly options such as grilled meat, salads, and low-carb sides. For example, at a Mexican restaurant, you can order fajitas without the tortillas or a bowl with lettuce instead of rice. At an Italian restaurant, choose grilled meat or seafood dishes, and ask to swap pasta for courgette or squash spaghetti. Asian restaurants offer stir-fries and curries that can be made with meat and vegetables instead of rice.
When eating keto at a restaurant, it's important to avoid starchy sides and sugary sauces and dressings. Be cautious of seemingly safe options like salads, as they may contain hidden ingredients like croutons or sugary dressings. Also, be mindful that chances are, most restaurants won't have keto-friendly dessert options.
