Keto Dieters: Ordering At Restaurants Made Easy

Eating out at a restaurant while on a ketogenic diet can be challenging, but it is not impossible. Most restaurants offer keto-friendly options or can make simple modifications to their menu items to accommodate your dietary needs. Here are some tips to help you order a keto meal when dining out:

- Research the menu online beforehand to identify keto-friendly options or make informed modifications.

- Choose classic grilled steak, salmon, or chicken as your main course.

- Opt for sandwiches or burgers without the bun, or ask for a lettuce wrap instead.

- Order a salad but avoid croutons, fried toppings, and sweet dressings. Go for creamy dressings like ranch or plain oil and vinegar.

- Replace pasta, potato, and rice sides with low-carb vegetables or a side salad.

- Avoid breaded proteins and sugary sauces or glazes.

- Add healthy fats to your meal, such as avocado, olive oil, or cheese.

- Be mindful of your beverage choices. Stick to water, sparkling water, unsweetened tea, or coffee.

- If you're still hungry, consider a low-carb dessert or cheese plate.

- Don't be afraid to ask the server for help or make special requests.

Check the menu online first

Checking the menu online first is a great way to prepare for your meal out and ensure you stick to your keto diet. Here are some tips for checking the menu online:

Research the Restaurant

Firstly, it's a good idea to research the restaurant online. Most restaurants now have their menus available on their websites, so you can easily check to see if they offer keto-friendly options. If you're new to keto, this can be a great way to familiarise yourself with the types of dishes that are suitable for your diet. You can also scope out the restaurants near you to see which ones are most accommodating to your dietary needs.

Plan Your Order

Once you've found a restaurant with keto-friendly options, take some time to plan your order. This will make it easier to stick to your diet when you're at the restaurant. Look for dishes that are high in fat and low in carbs. For example, a grilled steak with a side of broccoli and asparagus. You can also look for dishes that can be easily modified to suit your keto diet, such as a burger without the bun or a pasta dish with zucchini noodles instead of regular pasta.

Be Creative

If the menu doesn't seem to have any keto-friendly options at first glance, don't be afraid to get creative. You can ask the restaurant to make substitutions or modifications to the dishes. For example, you could ask for extra vegetables instead of a starchy side dish, or a side salad with a keto-friendly dressing. If you're ordering a sandwich or burger, you could ask for it to be wrapped in lettuce instead of bread.

Check for Hidden Carbs

When checking the menu online, be mindful of hidden carbs. Many sauces and dressings contain sugar or other sweeteners, which are not suitable for a keto diet. You may need to ask the restaurant about the ingredients in their sauces to ensure they are keto-friendly. It's also a good idea to check the cooking methods, as some dishes may be breaded or battered, which would not be suitable for a keto diet.

Ask for Modifications

If you're unsure about any of the dishes or ingredients, don't hesitate to ask the restaurant for modifications. Most restaurants are happy to accommodate dietary preferences and restrictions. You can also call ahead to discuss your dietary needs with the restaurant staff. This can be especially helpful if you're dining at a friend's house or a dinner party, so the host can accommodate your keto diet.

By following these tips, you can confidently order keto-friendly meals at most restaurants. Checking the menu online first will help you make informed choices and ensure you stick to your keto diet while enjoying a meal out.

Avoid starches like bread, pasta, potatoes, and rice

Starches like bread, pasta, potatoes, and rice are off the menu when you're eating keto. So, what can you do to avoid them when ordering a keto meal in a restaurant? Here are some tips to help you navigate the menu and stay on track with your keto diet:

• Check the menu online before you go to the restaurant. That way, you can get an idea of what keto-friendly options are available and plan your order in advance.
• If you're ordering an entrée, ask the server to replace the starch with a salad or extra vegetables. For example, if the dish comes with steak, steamed carrots, broccoli, and potatoes, simply ask to remove the potatoes and add more veggies or protein.
• Go bunless with burgers and sandwiches. Most restaurants will be happy to wrap your burger or sandwich in lettuce instead of using a bun. You can also eat the patty with a fork and knife and add extra veggies like onions, tomatoes, and pickles.
• When ordering a sandwich or wrap, consider wrapping the fillings in lettuce, collards, or kale instead of bread. If it's too messy, make a taco salad by placing the fillings over greens or grilled veggies.
• If you're craving a bowl of pasta, replace the noodles with squash or vegetables. You can still enjoy that delicious alfredo sauce and chicken, just without the carbs from the pasta!
• If you're ordering a soup, choose a cream or broth-based option. Be sure to ask if there are any high-carb wheat or flour thickeners in the soup, as these can sneak in extra starches.
• At breakfast, opt for omelets or scrambles. If you want something fancier, order Eggs Benedict but replace the bread base with sliced tomato.
• Add avocado to your meal! Avocados are a great way to increase your healthy fat intake, and many restaurants will be happy to add them to your dish.
• Be mindful of your beverage choices. Stick to water, sparkling mineral water, unsweetened tea, or coffee. If you want something stronger, low-carb wine or hard alcohol in moderation is fine.
• If you're still unsure about what to order, don't be afraid to ask the server for help. Most restaurants are familiar with the keto diet and will be happy to accommodate your needs.

Remember, the key to avoiding starches like bread, pasta, potatoes, and rice when ordering a keto meal in a restaurant is to be mindful of your choices and don't be afraid to make substitutions. With a little creativity and flexibility, you can easily stick to your keto diet while enjoying a delicious meal out!

Ask for extra vegetables or a side salad

Ordering a keto meal at a restaurant can be challenging, but it's definitely doable. Here are some tips to help you order extra vegetables or a side salad to stay on track with your keto diet:

Ask for Extra Vegetables

When ordering your meal, don't be afraid to make special requests. Ask your server to replace any starches or grains with extra vegetables. For example, if you're ordering a steak dish that comes with potatoes and broccoli, request to replace the potatoes with extra broccoli or other low-carb veggies like asparagus, cauliflower, zucchini, or green beans. Most restaurants will be accommodating, especially if you specify that you are on a restrictive diet.

Opt for a Side Salad

Side salads are a great way to add extra vegetables to your meal while keeping it keto-friendly. When ordering a side salad, make sure to choose dark, leafy greens like romaine lettuce, spinach, or arugula. Avoid sugary toppings such as dried cranberries or candied nuts. Instead, go for healthy fats and proteins like avocado, cheese, hard-boiled eggs, or grilled chicken. You can also add some crunch with low-carb veggies like cucumbers, celery, or tomatoes. Just be mindful of the dressing you choose, as some store-bought options can be high in sugar. It's best to stick with oil and vinegar or a simple vinaigrette, or ask for the dressing on the side so you can control the amount.

Build Your Own Salad

If you're feeling adventurous, you can create your own keto-friendly salad by choosing a variety of low-carb vegetables and adding a protein source. Start with a base of leafy greens and add non-starchy vegetables like bell peppers, mushrooms, onions, or radishes. Then, add a protein like grilled chicken, shrimp, or hard-boiled eggs. Don't forget to include healthy fats like avocado, olive oil, nuts, or cheese. You can also bring your own dressing or simply stick with oil and vinegar to keep it keto-friendly.

Be Mindful of Hidden Carbs

When ordering extra vegetables or a side salad, it's important to be mindful of hidden carbs. Some vegetables are higher in carbohydrates than others. Avoid starchy vegetables like potatoes, carrots, and beets. Also, watch out for hidden sugars in salad dressings and condiments. It's always a good idea to ask about the ingredients or check the nutrition information if it's available.

Plan Ahead

If you know you're going to a restaurant, it's helpful to check the menu online beforehand. This way, you can get an idea of the options available and plan your order accordingly. If the menu seems limited, consider having a small keto-friendly snack before you go to avoid making impulsive food choices out of hunger.

Choose a classic grilled steak, salmon, or chicken

Choosing a classic grilled steak, salmon, or chicken is a great way to enjoy a keto-friendly meal at a restaurant. Here are some tips and suggestions to help you make the most of your dining experience:

Ordering Tips:

• When ordering steak, salmon, or chicken, ask for it to be grilled without any sugary glazes or sauces.
• Opt for low-carb side dishes such as broccoli, asparagus, or other non-starchy vegetables.
• If you want to add more fat to your meal, consider asking for avocado, cheese, or extra virgin olive oil on the side.
• Most restaurants will be happy to accommodate your request to leave out the carbohydrates, so don't be afraid to ask for modifications.

Steak Options:

• A classic sirloin steak with grilled avocado and steamed broccoli is a perfect keto combo.
• A 5-ounce top sirloin steak with grilled asparagus is another excellent choice, and you can add a side of Parmesan-garlic sauce for extra fat.
• For a more indulgent option, try a filet mignon with a Caesar salad (hold the croutons) and asparagus.

Salmon Options:

• Herb-grilled salmon with a side of Parmesan-garlic broccoli is a delicious and keto-friendly choice.
• Grilled Atlantic salmon with green beans and lemon butter sauce is another tasty option.
• If you're feeling adventurous, try salmon topped with a white wine butter sauce and served with spinach.

Chicken Options:

• Go for a simple roasted chicken with steamed vegetables or a side salad.
• Smothered chicken with jack cheese and low-carb veggies like onions and mushrooms is a tasty option.
• For a more casual meal, a grilled chicken sandwich without the bun and a side of veggies can be a great choice.

Remember to check the menu online before visiting the restaurant, so you can make informed choices and ensure a pleasant keto dining experience.

Order a sandwich without the bun

Ordering a sandwich without the bun is a great way to cut down on unnecessary carbs and calories. Most restaurants are familiar with removing the bread and buns from their sandwiches, and will be happy to oblige. You can also ask for your sandwich to be wrapped in lettuce instead of bread, or simply eat the filling with a knife and fork.

If you're ordering a burger, you can ask for it to be "bunless" or protein style, and some restaurants will even wrap it in lettuce for you. This is a common request, so don't be afraid to ask! You can also skip the ketchup and stick to mustard, as ketchup tends to be high in sugar.

When ordering a sandwich or burger without the bun, be sure to add extra vegetables and healthy fats to your meal. Avocado, olives, nuts, seeds, and cheese are all great options to include. If you're still hungry after your meal, consider ordering a side of these keto-friendly foods to fill you up.

Remember, it's always a good idea to check the menu online before heading to the restaurant, so you can plan your order and make any necessary modifications. That way, you can ensure your meal aligns with your keto diet.

Frequently asked questions