Brenda Khan
When following a keto diet, dining out at a restaurant requires careful consideration to stay within your macronutrient goals. Fortunately, many restaurants offer options that align with keto principles, focusing on low-carb, high-fat, and moderate-protein meals. You can typically order dishes like grilled meats, fatty fish, or seafood, paired with non-starchy vegetables such as broccoli, spinach, or zucchini, cooked in butter or olive oil. Avoid breaded or sugary items, and opt for salads without high-carb dressings, choosing oil and vinegar or ranch instead. Additionally, ask for substitutions like cauliflower rice or mashed cauliflower instead of potatoes or rice to keep your meal keto-friendly. With a bit of creativity and customization, enjoying a delicious keto meal at a restaurant is entirely possible.
| Characteristics | Values |
|---|---|
| Protein Options | Steak, grilled chicken, salmon, shrimp, pork chops, lamb, eggs, tofu |
| Low-Carb Vegetables | Broccoli, cauliflower, spinach, zucchini, asparagus, green beans, avocado |
| Cooking Methods | Grilled, baked, sautéed, steamed (avoid breaded or fried options) |
| Sauces & Dressings | Olive oil, butter, ranch (sugar-free), Caesar (no croutons), pesto, aioli |
| Sides | Side salad (no croutons), steamed veggies, cheese, olives, guacamole |
| Beverages | Water, unsweetened iced tea, black coffee, diet soda, unsweetened almond milk |
| Avoid | Bread, rice, pasta, potatoes, sugary sauces, tortillas, croutons |
| Customizations | Swap high-carb sides for extra veggies or cheese, ask for sauces on the side |
| Dessert Alternatives | Cheese plate, berries with whipped cream (no sugar), sugar-free gelatin |
| Fast Food Options | Bunless burgers, grilled chicken salads, lettuce-wrapped sandwiches |
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What You'll Learn
- Low-carb appetizers: Cheese boards, deviled eggs, or bacon-wrapped veggies are keto-friendly starters
- Protein-rich mains: Grilled steak, salmon, or chicken with butter or olive oil
- Vegetable sides: Steamed broccoli, cauliflower mash, or zucchini noodles without starchy sauces
- Salad options: Greens with avocado, cheese, and oil-based dressings, no croutons or sugars
- Dessert alternatives: Berries with whipped cream or sugar-free cheesecake for a sweet finish
Low-carb appetizers: Cheese boards, deviled eggs, or bacon-wrapped veggies are keto-friendly starters
When dining out on a keto diet, selecting low-carb appetizers is a great way to start your meal without derailing your macros. Cheese boards are an excellent choice, as they typically feature a variety of cheeses, nuts, and olives, all of which are keto-friendly. Opt for hard cheeses like cheddar, gouda, or brie, and avoid any sweetened or dried fruits that might accompany the board. If the restaurant offers nuts, choose plain or lightly salted varieties, steering clear of honey-roasted or sweetened options. Cheese boards are not only satisfying but also provide healthy fats and protein to keep you full.
Another fantastic keto-friendly appetizer is deviled eggs. These are a perfect low-carb option, as eggs are naturally high in protein and healthy fats while being virtually carb-free. Look for deviled eggs made with full-fat mayonnaise and spices like paprika or mustard for added flavor. If the restaurant doesn’t have deviled eggs on the menu, you can often request hard-boiled eggs with a side of mayo or aioli to make your own. This simple yet delicious appetizer is a great way to stay on track with your keto goals.
For a more indulgent option, consider bacon-wrapped veggies. Many restaurants offer appetizers like bacon-wrapped asparagus, jalapeños, or Brussels sprouts. Bacon adds flavor and healthy fats, while the vegetables provide fiber and nutrients without significantly increasing the carb count. Just ensure the veggies aren’t breaded or coated in a sugary glaze. This appetizer is not only keto-friendly but also a crowd-pleaser, making it a great choice for sharing with non-keto diners.
When ordering these appetizers, don’t hesitate to customize your choices to fit your keto needs. For example, ask for extra olives or nuts on your cheese board instead of crackers, or request that any sugary sauces or toppings be left off your bacon-wrapped veggies. Most restaurants are accommodating of dietary restrictions, and these simple adjustments can make a big difference in keeping your meal low-carb. By focusing on cheese boards, deviled eggs, or bacon-wrapped veggies, you can enjoy a delicious and satisfying start to your keto-friendly restaurant experience.
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$25.15 $34.95
Protein-rich mains: Grilled steak, salmon, or chicken with butter or olive oil
When dining out on a keto diet, focusing on protein-rich mains is a smart strategy, and grilled steak, salmon, or chicken prepared with butter or olive oil are excellent choices. These options are naturally low in carbs and high in healthy fats, aligning perfectly with keto principles. Start by asking for your steak, salmon, or chicken to be grilled without any sugary marinades or breading. Grilling preserves the natural flavors and ensures no hidden carbs are added. Opt for a cut of steak like ribeye or sirloin, which have higher fat content, or choose salmon for its omega-3 fatty acids. Chicken breast or thigh (with skin) are also great options, as they are versatile and can be paired with keto-friendly fats.
To enhance the flavor and increase your fat intake, request butter or olive oil as a topping or side. Butter adds richness and is a pure source of fat, while olive oil provides monounsaturated fats and a Mediterranean flair. For example, ask for a pat of butter to melt over your grilled salmon or a drizzle of olive oil on your steak. These additions not only make the meal more satisfying but also help you stay in ketosis by keeping your macros balanced. Avoid sauces like barbecue or teriyaki, as they often contain added sugars.
When ordering, be specific about your preferences to ensure the dish remains keto-friendly. For instance, say, "I’d like a grilled salmon fillet with a side of butter and no sauce." If the restaurant offers compound butter (butter mixed with herbs or garlic), that’s an excellent choice for added flavor without carbs. Similarly, olive oil can be paired with herbs or spices for a flavorful finish. Don’t hesitate to ask the server about cooking methods and ingredients to ensure there are no hidden carbs.
Pairing your protein with the right sides is also crucial. Instead of starchy sides like mashed potatoes or rice, opt for low-carb vegetables like steamed broccoli, cauliflower, asparagus, or a side salad with olive oil and vinegar dressing. These sides complement your protein-rich main while keeping your carb count minimal. If the restaurant offers sautéed greens, ask for them cooked in butter or olive oil for extra fat.
Lastly, portion size matters. Most restaurants serve generous portions of protein, which is ideal for keto. If the serving seems small, consider doubling up on the protein or adding an extra side of butter or olive oil to meet your macronutrient needs. By focusing on grilled steak, salmon, or chicken with butter or olive oil, you can enjoy a delicious, satisfying, and keto-compliant meal at any restaurant.
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Vegetable sides: Steamed broccoli, cauliflower mash, or zucchini noodles without starchy sauces
When dining out on a keto diet, vegetable sides are a fantastic way to stay on track while enjoying a meal at a restaurant. One of the best options to consider is steamed broccoli. Broccoli is low in carbs and high in fiber, making it an ideal choice for keto followers. When ordering, be sure to ask for it steamed without any added butter or creamy sauces, as these can introduce unwanted carbs and sugars. A simple drizzle of olive oil, a sprinkle of salt, and some pepper can enhance the natural flavor without compromising your keto goals. Steamed broccoli pairs well with grilled meats or fish, providing a balanced and satisfying meal.
Another excellent keto-friendly vegetable side is cauliflower mash. Cauliflower is a versatile vegetable that, when mashed, can mimic the texture of mashed potatoes without the high carb content. When ordering cauliflower mash, ensure it’s prepared without starchy additives like flour or milk-based sauces. Instead, opt for versions made with cream, butter, or olive oil for a richer flavor while keeping it keto-compliant. This side dish is creamy, comforting, and a great way to add volume to your meal without the carbs. It complements hearty dishes like steak or roasted chicken perfectly.
For those who enjoy a lighter option, zucchini noodles (zoodles) are a fantastic choice. Zucchini is naturally low in carbs and can be spiralized into noodle-like strands, making it a great alternative to pasta. When ordering zucchini noodles, request them without starchy sauces like marinara or alfredo, which are often high in sugar or flour. Instead, ask for them sautéed in olive oil, garlic, and a sprinkle of Parmesan cheese for a flavorful, keto-friendly dish. Zoodles pair well with grilled shrimp, chicken, or a creamy avocado-based sauce for added richness without the carbs.
When customizing your vegetable sides, always communicate your dietary needs clearly to the server. For example, ask for butter or olive oil on the side so you can control the amount added to your steamed broccoli or cauliflower mash. Similarly, inquire about the ingredients in sauces or seasonings to avoid hidden sugars or starches. Most restaurants are accommodating and willing to prepare dishes to meet your keto requirements. By focusing on these vegetable sides—steamed broccoli, cauliflower mash, or zucchini noodles without starchy sauces—you can enjoy a delicious, satisfying meal while staying true to your keto lifestyle.
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Salad options: Greens with avocado, cheese, and oil-based dressings, no croutons or sugars
When dining out on a keto diet, salads can be a fantastic option, but it’s crucial to choose ingredients that align with low-carb, high-fat principles. A go-to choice is a salad with greens, avocado, cheese, and oil-based dressings, while avoiding croutons or sugary additives. Start by selecting a base of leafy greens like spinach, arugula, or mixed greens, which are low in carbs and rich in nutrients. These greens provide a fresh foundation without adding unnecessary sugars or starches. Avocado is a keto superstar, packed with healthy fats and fiber, making it an ideal addition to your salad. It adds creaminess and satiety, ensuring your meal is both filling and aligned with your dietary goals.
Next, incorporate cheese into your salad to boost fat content and add flavor. Opt for options like feta, blue cheese, cheddar, or goat cheese, which are low in carbs and high in fat. Cheese not only enhances the taste but also helps keep you full, making it a perfect keto-friendly topping. Be mindful of portion sizes, as some cheeses can be high in calories, but a moderate amount will complement your salad well.
Dressing is a critical component, and it’s essential to choose oil-based dressings over creamy or sugary options. Olive oil, avocado oil, or vinaigrettes are excellent choices, as they’re naturally low in carbs and rich in healthy fats. Always ask for the dressing on the side to control the amount you use, ensuring you don’t overdo it. Avoid dressings with added sugars, honey, or high-carb ingredients like fruit juices, as these can quickly derail your keto efforts.
When ordering, be explicit about your preferences. Request a salad with greens, avocado, and cheese, and specify no croutons, sugars, or high-carb toppings. Many restaurants add croutons or dried fruits by default, so it’s important to clarify your needs. If the menu includes a house salad or chef’s salad, ask for modifications to fit your keto requirements. For example, swap out croutons for extra avocado or olives, and replace sugary dressings with olive oil and vinegar.
Finally, consider adding protein to your salad to make it a complete keto meal. Grilled chicken, shrimp, or steak are excellent choices, as they’re low in carbs and high in protein and fats. Just ensure the protein is cooked without breading or sugary marinades. With these adjustments, a greens, avocado, cheese, and oil-based dressing salad becomes a satisfying, keto-friendly restaurant option that keeps you on track with your dietary goals.
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Dessert alternatives: Berries with whipped cream or sugar-free cheesecake for a sweet finish
When dining out on a keto diet, finding suitable dessert options can be challenging, but there are delicious alternatives that align with your low-carb lifestyle. One excellent choice is berries with whipped cream. Fresh berries like strawberries, blueberries, or raspberries are naturally low in carbs and high in fiber, making them a perfect keto-friendly treat. Pair them with a generous dollop of whipped cream, ensuring it’s made without added sugar. If the restaurant offers heavy whipping cream, that’s even better, as it’s virtually carb-free and adds a rich, indulgent texture. This dessert is not only satisfying but also provides antioxidants from the berries, making it a nutritious way to end your meal.
Another fantastic keto dessert option is sugar-free cheesecake. Many restaurants now offer low-carb or sugar-free versions of classic desserts, and cheesecake is a popular choice. Look for options made with almond flour or coconut flour crusts and sweetened with stevia, erythritol, or monk fruit. If the restaurant doesn’t have a sugar-free cheesecake on the menu, don’t hesitate to ask if they can accommodate your request. Some places may be able to prepare a plain cheesecake without the sugary toppings or crust, which you can pair with fresh berries for added flavor.
If neither berries with whipped cream nor sugar-free cheesecake is available, consider customizing your dessert order. For example, ask for a bowl of mixed berries and request a side of whipped cream or heavy cream. Alternatively, if the restaurant has a cheese platter, opt for a creamy cheese like mascarpone or cream cheese and pair it with berries for a DIY keto dessert. The key is to be creative and not afraid to ask for modifications to fit your dietary needs.
When ordering, always double-check with your server about the ingredients to ensure there are no hidden sugars or high-carb additives. For instance, some whipped creams may contain sugar, and certain cheesecakes might have a high-carb crust. Being proactive and informed will help you stay on track with your keto goals while still enjoying a sweet finish to your meal.
Lastly, remember that portion control is important, even with keto-friendly desserts. While berries and whipped cream or sugar-free cheesecake are low in carbs, they still contain calories, so enjoy them in moderation. These dessert alternatives not only satisfy your sweet tooth but also ensure you remain in ketosis, making them ideal choices for anyone following a keto diet while dining out.
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Frequently asked questions
Stick to dishes with high fat, moderate protein, and low carbs. Grilled meats, fish, or poultry with butter or olive oil, non-starchy vegetables like spinach, broccoli, or zucchini, and salads with avocado, cheese, and oil-based dressings are great choices.
Yes, you can order a bunless burger (lettuce wrap or no bun) with cheese, bacon, avocado, and a side of greens or a small salad instead of fries. Just avoid sugary sauces like ketchup and opt for mustard or mayo instead.
Some restaurants offer sugar-free or low-carb desserts like cheese plates, berries with whipped cream (no sugar added), or dark chocolate (85% or higher cocoa). Always ask about ingredients to ensure they fit your keto macros.
