Dante Carrillo
The ketogenic diet, or keto, is a low-carb, high-fat eating plan designed to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. When dining out or ordering in, navigating menus can be challenging for keto followers. However, many restaurants now offer keto-friendly options or can customize dishes to fit your dietary needs. Typically, you can order meals centered around high-quality proteins like steak, salmon, or chicken, paired with non-starchy vegetables such as broccoli, spinach, or zucchini, and cooked in healthy fats like olive oil, butter, or avocado oil. Avoiding bread, sugar, and starchy sides like potatoes or rice is key, and opting for salads with full-fat dressings or bunless burgers can also keep you on track. With a bit of creativity and awareness, enjoying delicious keto meals while dining out is entirely possible.
| Characteristics | Values |
|---|---|
| Protein Sources | Chicken, turkey, beef, pork, lamb, fish (salmon, trout), eggs, tofu, tempeh |
| Healthy Fats | Avocado, olive oil, coconut oil, butter, ghee, nuts (almonds, walnuts), seeds (chia, flax) |
| Low-Carb Vegetables | Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, asparagus, Brussels sprouts |
| Dairy Products | Cheese (cheddar, mozzarella), heavy cream, Greek yogurt (unsweetened), cream cheese |
| Nuts and Seeds | Almonds, walnuts, macadamia nuts, pumpkin seeds, sunflower seeds, pecans |
| Beverages | Water, unsweetened tea, black coffee, almond milk (unsweetened), bone broth |
| Condiments | Mustard, mayonnaise (sugar-free), olive oil-based dressings, hot sauce, vinegar |
| Sweeteners | Stevia, erythritol, monk fruit, xylitol (in moderation) |
| Snacks | Cheese crisps, pork rinds, keto-friendly bars, olives, hard-boiled eggs |
| Meal Options | Bunless burgers, grilled chicken salads, steak with butter, salmon with avocado, cauliflower rice bowls |
| Avoid | Sugar, grains (wheat, rice), starchy vegetables (potatoes, corn), processed foods, sugary drinks |
| Macros Focus | High fat (70-75%), moderate protein (20-25%), low carbs (5-10% of calories) |
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What You'll Learn
- Meat & Seafood: Steak, chicken, salmon, bacon, eggs, shrimp, lamb, pork, tuna, turkey, ribs, crab
- Low-Carb Veggies: Spinach, broccoli, cauliflower, zucchini, avocado, asparagus, kale, bell peppers, Brussels sprouts
- Healthy Fats: Olive oil, coconut oil, butter, ghee, avocado oil, nuts, seeds, cheese
- Dairy Options: Cheese, cream, Greek yogurt, sour cream, cottage cheese, heavy cream, butter
- Keto-Friendly Snacks: Nuts, seeds, cheese crisps, hard-boiled eggs, olives, dark chocolate, keto bars
Meat & Seafood: Steak, chicken, salmon, bacon, eggs, shrimp, lamb, pork, tuna, turkey, ribs, crab
When following a keto diet, meat and seafood are your best friends, as they are naturally low in carbs and high in healthy fats and proteins. Steak is a fantastic option, whether it’s ribeye, sirloin, or filet mignon. Opt for grass-fed beef if possible, as it’s richer in omega-3 fatty acids and conjugated linoleic acid (CLA), which align with keto principles. Pair your steak with a side of butter or a creamy, low-carb sauce like garlic herb butter to keep it keto-friendly. Avoid breaded or sugary marinades, and instead, use olive oil, herbs, and spices for flavor.
Chicken and turkey are versatile and lean protein sources that fit perfectly into a keto diet. Stick to the fattier cuts like thighs or wings, as they are more keto-friendly than breast meat due to their higher fat content. You can grill, bake, or sauté them with olive oil, butter, or coconut oil. For added flavor, marinate them in lemon, garlic, or keto-approved sauces like pesto or ranch. Eggs are another keto staple, offering a quick and easy protein source. Prepare them any way you like—scrambled, fried, or as an omelet—and pair them with cheese, avocado, or bacon for a satisfying meal.
Salmon and tuna are excellent seafood choices for keto, as they are rich in healthy fats like omega-3s. Grill, bake, or pan-sear them with a drizzle of olive oil and a sprinkle of salt, pepper, and lemon juice. Avoid breading or sugary glazes, and instead, serve them with a side of butter or a creamy dill sauce. Shrimp and crab are also great options, as they are low in carbs and high in protein. Sauté them in garlic butter or serve them cold with a keto-friendly cocktail sauce made from unsweetened ketchup and horseradish.
Bacon and pork are keto favorites, but it’s important to choose high-quality, sugar-free options. Look for uncured bacon without added sugars, and enjoy it as a side or crumbled over salads. Pork chops, tenderloin, or ribs (without sugary BBQ sauce) are also excellent choices. Marinate them in keto-friendly ingredients like mustard, apple cider vinegar, or soy sauce (or tamari for gluten-free). Lamb is another flavorful option, rich in fat and protein. Grill lamb chops or roast a leg of lamb with rosemary and garlic for a decadent keto meal.
When ordering or preparing meat and seafood on keto, focus on keeping it simple and natural. Avoid breading, sugary sauces, or high-carb sides like mashed potatoes or bread. Instead, pair your protein with low-carb vegetables like spinach, broccoli, or cauliflower, and use healthy fats like butter, olive oil, or avocado oil for cooking. Always check labels for hidden sugars or carbs, especially in processed meats or seafood products. With these guidelines, you can enjoy a wide variety of meat and seafood while staying firmly in ketosis.
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Low-Carb Veggies: Spinach, broccoli, cauliflower, zucchini, avocado, asparagus, kale, bell peppers, Brussels sprouts
When following a keto diet, incorporating low-carb vegetables is essential to maintain a state of ketosis while ensuring you get vital nutrients. Spinach is a top choice due to its incredibly low carb count and high nutrient density. It’s rich in iron, magnesium, and vitamins A and C. You can order spinach as a side dish, sautéed with olive oil and garlic, or as a base for salads. Broccoli is another keto-friendly veggie that’s packed with fiber and vitamins. Steam it, roast it with avocado oil, or order it as a side with grilled meats to keep your meal low-carb and satisfying.
Cauliflower is a versatile low-carb vegetable that can be transformed into keto-friendly alternatives like cauliflower rice or mashed cauliflower. When ordering, look for dishes that use cauliflower as a substitute for high-carb ingredients like rice or potatoes. Zucchini is another excellent option, often spiralized into "zoodles" as a pasta alternative. Order zucchini noodles with a creamy Alfredo sauce or a tomato-based sauce without added sugars to keep it keto-compliant.
Avocado is a keto superstar, rich in healthy fats and incredibly low in carbs. Order avocado slices as a side, in salads, or as a topping for keto-friendly bowls. Asparagus is another great choice, especially when grilled or roasted with olive oil and seasonings. Its natural flavor pairs well with fatty proteins like salmon or steak, making it a perfect keto side dish.
Kale and bell peppers are also excellent additions to a keto diet. Kale can be ordered in salads or as crispy kale chips for a crunchy snack. Bell peppers, particularly the green ones, are lower in carbs and can be stuffed with cheese, ground meat, or other keto-friendly fillings. Lastly, Brussels sprouts are a fiber-rich, low-carb option that’s delicious when roasted with bacon bits or drizzled with a balsamic glaze (ensure it’s sugar-free).
When ordering at restaurants or planning meals, focus on these low-carb veggies to keep your keto diet on track. Always ask for dressings or sauces on the side to control added sugars or carbs, and opt for cooking methods like grilling, roasting, or steaming to preserve their nutritional value. By prioritizing these vegetables, you’ll stay within your carb limits while enjoying a variety of flavors and textures.
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Healthy Fats: Olive oil, coconut oil, butter, ghee, avocado oil, nuts, seeds, cheese
When following a keto diet, incorporating healthy fats is essential to meet your macronutrient goals and maintain ketosis. Olive oil is a staple in keto cooking due to its high monounsaturated fat content and versatility. Use it for salad dressings, sautéing vegetables, or drizzling over roasted meats. Look for extra virgin olive oil for maximum flavor and health benefits. Similarly, avocado oil is another excellent choice, with a high smoke point that makes it ideal for high-heat cooking like searing or frying. Its mild flavor ensures it won’t overpower your dishes.
Coconut oil is a keto favorite, rich in medium-chain triglycerides (MCTs) that are quickly converted into ketones for energy. It’s perfect for baking, stir-frying, or adding to coffee or smoothies for a quick energy boost. Butter and ghee are also keto-friendly fats, providing rich flavor and satiety. Butter can be used in cooking, baking, or simply melted over vegetables, while ghee (clarified butter) is lactose-free and has a higher smoke point, making it suitable for high-heat cooking.
Incorporating nuts and seeds into your keto diet is a great way to add healthy fats and crunch. Almonds, walnuts, macadamia nuts, and pumpkin seeds are low in carbs and high in fats, making them perfect for snacks or as toppings for salads and yogurt. However, portion control is key, as nuts and seeds can be calorie-dense. Cheese is another keto-friendly fat source that adds flavor and texture to meals. Opt for high-fat, low-carb options like cheddar, mozzarella, cream cheese, or blue cheese. Use it in omelets, salads, or as a snack to keep your fat intake up.
When ordering keto meals, prioritize dishes prepared with these healthy fats. For example, ask for olive oil-based dressings instead of sugary options, or request butter or ghee for cooking your proteins. Adding avocado slices or a handful of nuts to your meal can also boost your fat intake. By focusing on these healthy fats, you’ll ensure your keto diet remains balanced, satisfying, and aligned with your goals.
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Dairy Options: Cheese, cream, Greek yogurt, sour cream, cottage cheese, heavy cream, butter
When following a keto diet, dairy options play a crucial role in providing healthy fats and essential nutrients while keeping carbohydrate intake low. Cheese is a keto staple, offering versatility and flavor. Hard cheeses like cheddar, Swiss, and Parmesan are excellent choices due to their low lactose content and high fat levels. Soft cheeses like mozzarella and cream cheese are also great for adding creaminess to meals without significantly increasing carbs. Always check labels to ensure the cheese fits within your macros, as some processed varieties may contain added sugars or starches.
Cream and heavy cream are indispensable in keto cooking, as they add richness to both sweet and savory dishes. Heavy cream, with its higher fat content, is ideal for making keto-friendly sauces, soups, and desserts. For coffee or tea, a splash of heavy cream can replace milk without adding carbs. Butter is another keto essential, prized for its high fat content and ability to enhance flavor. Use it for cooking, baking, or simply spreading on low-carb vegetables for added satiety. Opt for grass-fed butter when possible, as it contains more conjugated linoleic acid (CLA) and vitamins.
Greek yogurt is a fantastic dairy option for keto dieters, provided it’s unsweetened and full-fat. Its thick texture and tangy flavor make it a great base for keto snacks or desserts. Mix it with berries (in moderation), nuts, or sugar-free sweeteners for a satisfying treat. Sour cream is another versatile choice, perfect for topping tacos, chili, or baked potatoes (using keto-friendly alternatives like cauliflower). Its low carb count and high fat content make it a guilt-free addition to meals.
Cottage cheese is often overlooked but is a valuable keto-friendly dairy option. Full-fat cottage cheese is rich in protein and healthy fats while being low in carbs. It can be enjoyed on its own, paired with avocado, or used in keto recipes like pancakes or cheesecake. When selecting dairy products, always prioritize full-fat, unprocessed options to maximize nutritional benefits and minimize carbs. Incorporating these dairy choices into your keto diet ensures you stay on track while enjoying delicious and satisfying meals.
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Keto-Friendly Snacks: Nuts, seeds, cheese crisps, hard-boiled eggs, olives, dark chocolate, keto bars
When following a keto diet, it's essential to choose snacks that are low in carbs and high in healthy fats. Nuts and seeds are excellent options, but portion control is key due to their calorie density. Almonds, macadamia nuts, and walnuts are particularly keto-friendly, as they have lower carb counts compared to others like cashews or pistachios. Pairing nuts with seeds like pumpkin or sunflower seeds can add variety and extra nutrients. Always opt for raw or dry-roasted versions without added sugars or oils to keep them keto-compliant.
Cheese crisps are a popular and crunchy keto snack that can satisfy your craving for something savory. Made by baking or frying shredded cheese until crispy, they are virtually carb-free and packed with protein and fat. You can make them at home using cheddar, parmesan, or mozzarella, or purchase pre-made varieties. They’re perfect for dipping into guacamole or sour cream for an extra dose of healthy fats.
Hard-boiled eggs are a convenient, portable, and nutrient-dense snack that fits seamlessly into a keto diet. They’re rich in protein and healthy fats, with less than 1 gram of carbs per egg. Pair them with a sprinkle of salt, pepper, or a dollop of mayonnaise for added flavor. Hard-boiled eggs are also versatile—slice them onto a bed of greens for a mini meal or enjoy them on their own for a quick energy boost.
Olives are another fantastic keto-friendly snack, offering healthy monounsaturated fats and minimal carbs. Whether you prefer green, black, or kalamata olives, they’re a great way to add flavor and variety to your snack routine. Olives are also rich in antioxidants, making them a nutritious choice. Pair them with cheese cubes or enjoy them on their own for a satisfying, low-carb treat.
For those with a sweet tooth, dark chocolate (70% cocoa or higher) is a keto-approved indulgence. It’s lower in sugar compared to milk chocolate and contains beneficial antioxidants. Look for brands with minimal added sugars or sweeteners like stevia. Pair a small square of dark chocolate with a handful of nuts for a decadent yet keto-friendly snack. Alternatively, keto bars are a convenient on-the-go option, specifically formulated to be low in carbs and high in fats. Always check the label to ensure they align with your macros, as some may contain hidden sugars or fillers. These snacks ensure you stay satisfied and on track with your keto goals.
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Frequently asked questions
On a keto diet, focus on low-carb, high-fat foods. You can order options like grilled meats (steak, chicken, fish), non-starchy vegetables (spinach, broccoli, cauliflower), avocado, eggs, cheese, and salads with olive oil or ranch dressing. Avoid bread, pasta, rice, and sugary sauces.
Yes, you can order keto-friendly fast food. Opt for bunless burgers, grilled chicken sandwiches without the bun, lettuce-wrapped options, or salads with high-fat dressings. Avoid fries, sugary drinks, and breaded items.
Yes, at Italian restaurants, order dishes like chicken Alfredo without pasta or a caprese salad. At Mexican restaurants, choose fajitas without tortillas, taco salads without beans or corn, or guacamole with cheese and meat. Skip rice, beans, and tortilla chips.
Stick to unsweetened beverages like water, unsweetened iced tea, black coffee, or diet soda. You can also order sugar-free lemonade or ask for heavy cream in your coffee instead of milk or sugar. Avoid sugary cocktails, regular soda, and fruit juices.
