Keto-Friendly Cuisines: Best And Worst International Food Choices

Sticking to a keto diet when eating out can be challenging, but many restaurants now offer a wider range of keto-friendly options. The key is to be prepared and do your research. It's also a good idea to scan the menu for keto-friendly options that are likely to be sugar-free and delicious.

When it comes to cuisines, Latin American, Greek, Asian, and Indian foods can all be enjoyed on a keto diet with a few simple substitutions. For example, you can replace rice with cauliflower or other low-carb alternatives.

- Burger joints: opt for a bunless burger or a lettuce wrap instead of a bun. Load up on toppings like bacon, cheese, avocado, and sprouts. Skip the ketchup and go for mustard or mayo instead.

- Mexican restaurants: order a burrito bowl or fajitas without the rice and beans. Load up on meat, cheese, guacamole, sour cream, and salsa.

- Chinese, Japanese, Thai, and Vietnamese restaurants: focus on dishes made with brown sauce and stay away from choices that are battered or taste sweet. Add extra fat to your meal with coconut oil, peanut oil, sesame oil, or butter.

- Indian restaurants: choose kebabs, curries (without potatoes), meat in creamy sauces, and tandoori dishes. Skip the rice and naan. Add ghee (clarified butter) to your dish for extra fat.

Keto-friendly Mexican food

Mexican food is often associated with tortillas, rice, and beans—all of which are high in carbohydrates and unsuitable for a keto diet. However, there are plenty of keto-friendly options available at Mexican restaurants, and with a few simple swaps, it's easy to enjoy Mexican cuisine while staying in ketosis.

• Stick to simple meat or seafood dishes. Grilled steak, chicken, and shrimp are all excellent options.
• Avoid tortillas, rice, beans, and corn. These are high in carbs and not suitable for a keto diet.
• Load up on healthy fats and low-carb vegetables. Avocado, guacamole, cheese, sour cream, and salsa are all great choices.
• Fajitas are a great option, just skip the tortillas. Ask for lettuce wraps or extra cheese, guacamole, and sour cream instead.
• Taco salads can be keto-friendly, but avoid the edible bowl and any starchy vegetables like corn.
• Burrito bowls are another good choice. Order them with your choice of protein, cheese, low-carb vegetables, guacamole, and sour cream, and skip the rice, beans, and tortilla strips.
• For a drink, opt for tequila with club soda and lime, a low-carb beer, or traditional herbal tea. Avoid sugary margaritas and fruity cocktails.

With these tips in mind, you can enjoy a delicious keto-friendly Mexican meal. Just be sure to check the ingredients in sauces and ask for any necessary substitutions.

Keto-friendly Indian food

Indian cuisine is a great option for those on a keto diet, as it offers a wide range of keto-friendly dishes that are packed with flavour and texture. Here are some tips and meal options to help you navigate the menu and enjoy a delicious Indian meal while sticking to your keto diet:

Understanding the Keto Diet

Keto, short for ketogenic, is a low-carb, high-fat diet. It typically involves limiting carbohydrate intake to around 10% of total calories, with 70% from fats and 20% from protein. This shift in macronutrient ratios is designed to induce a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy.

Navigating the Indian Menu

When ordering Indian food, it's important to be mindful of certain ingredients and dishes that are typically high in carbohydrates. Avoid dishes with potatoes ("aloo"), fried dough ("poori"), rice ("biryani"), bread ("naan"), or lentil-based dishes ("dal"). Instead, opt for dishes that feature meat, seafood, or low-carb vegetables.

• Tandoori dishes: Tandoori chicken, chicken tikka, and tandoori shrimp are excellent choices. These dishes are usually marinated in yogurt and spices and cooked in a clay oven, resulting in juicy, flavourful meat. Just remember to ask for any sauces or chutneys on the side.
• Kebabs: Seekh kebabs, chicken kebabs, and paneer (cottage cheese) kebabs are great keto options. They are typically grilled and full of flavour.
• Low-carb vegetables: Baingan bharta (roasted eggplant mashed with spices) and sarso ka saag (mustard greens) are delicious and keto-friendly vegetable dishes.
• Paneer: Paneer is a type of fresh cheese commonly used in Indian cuisine. It is relatively low in carbs and can be added to curries, salads, or grilled as a tikka.
• Non-vegetarian options: All kinds of meat are allowed on the ketogenic diet. Go for tandoori chicken, mutton galouti kebabs, or grilled fish dishes.
• Low-carb appetizers: Chicken tikka, calamari Cochin, and tandoori medley are some keto-approved starters.
• Curries: While some curries can be high in carbs due to the presence of potatoes or legumes, there are keto-friendly options like coconut curry chicken thighs, chicken vindaloo (without potatoes), and cauliflower and kale curry soup.
• Egg-based dishes: South Indian egg curry and egg bhurji (scrambled eggs with spices and herbs) are tasty and keto-friendly options.
• Sides: Instead of naan or rice, opt for low-carb sides like raita (yogurt dip) or kachumber salad (a simple salad with lettuce, tomatoes, cucumbers, and olives).
• Drinks: Masala chai (spiced tea) and chaach (buttermilk with spices) are unique Indian beverage options that can fit into a keto diet.

Customising Your Order

When dining out, don't be afraid to customise your order. Ask for sauces, chutneys, and dressings on the side, and be mindful of hidden carbohydrates in gravies and sauces. Opt for grilled, tandoori, or tikka preparations instead of fried options, and choose non-starchy vegetables like spinach, cauliflower, broccoli, or eggplant.

Sample Keto-Friendly Indian Meals:

• Tandoori chicken with a side of steamed broccoli and raita.
• Chicken tikka with a kachumber salad and cucumber yogurt dip.
• Grilled paneer tikka with palak (spinach) and low-carb vegetables.
• Coconut curry chicken thighs with cauliflower rice.
• Chicken vindaloo without potatoes, served with a side of sauteed spinach.
• Tandoori shrimp with a side of palak paneer (spinach with paneer).
• Mutton galouti kebabs with a side of low-carb vegetables and raita.

Keto-friendly Greek food

Greek cuisine is known for its fresh, healthy ingredients, and is therefore a great choice for keto-friendly meals. Greek food is typically rich in healthy fats, such as olive oil, and offers a variety of keto-friendly appetizers, main dishes, and sides.

When dining at a Greek restaurant, it is important to be mindful of the high-carb options that are typically served with Greek dishes. These include rice, fries, bread, and pita. However, there are plenty of keto-friendly options to choose from.

Keto-Friendly Greek Appetizers:

• Olives
• Salads (ask for fewer tomatoes and more peppers and cucumbers)
• Feta cheese (baked or grilled)
• Tzatziki (yogurt, cucumber, garlic, and dill dip)
• Tirokafteri (feta and roasted red pepper spread)
• Melitzanosalata (roasted eggplant puree)
• Tirosalata (feta, ricotta, bell pepper, garlic, olive oil, vinegar, oregano, and pepper)
• Meatballs (fried or in tomato sauce)

Keto-Friendly Greek Main Dishes:

• Gyro (without pita)
• Souvlaki (lamb, beef, chicken, or shrimp skewers)
• Kleftiko (slow-roasted lamb)
• Lamb chops
• Fresh fish and seafood
• Steak
• Marinated pork tenderloin
• Oktapodi sta karvuna (grilled octopus)
• Stifado (Greek beef stew)
• Chicken oregano (kotopoulo riganato)

Keto-Friendly Greek Sides:

• Greek salad (feta, olives, tomatoes, cucumber, onion, and olive oil)
• Roasted, stewed, or marinated vegetables (such as eggplant, zucchini, peppers, tomatoes, and fennel)
• Tzatziki sauce
• Tirokafteri (feta and roasted red pepper dip)
• Melitzanosalata (roasted eggplant puree)
• Tirosalata (feta, ricotta, bell pepper, garlic, olive oil, vinegar, oregano, and pepper)
• Grilled vegetable platter (eggplant, zucchini, peppers, tomatoes, and fennel)

Keto-friendly Chinese food

Chinese cuisine is often not keto-friendly due to its frequent inclusion of rice, wheat-based noodles, deep-fried foods dredged with flour, and sauces made with cornstarch—all of which are high in carbs. However, there are several keto-friendly Chinese dishes and some simple strategies to make Chinese food more keto-compliant.

Tips for Ordering Keto-Friendly Chinese Food:

• Avoid rice and noodles.
• Steer clear of breaded or fried foods.
• Avoid thick sauces and gravies, which often contain sugar or thickeners like cornstarch.
• Watch out for soy and soy-based ingredients, such as tofu and soy sauce, especially if you are sensitive to them.
• Order à la carte; many restaurants will provide plain steamed meats and veggies on request.
• Check menus ahead of time to understand the ingredients and macros of your order.
• Consider a Chinese buffet, which offers a wider variety of options and allows you to see how foods are cooked.
• Seafood and shellfish (unbreaded and without sauces)
• Onions, including green onions
• Pork belly, but ensure it does not come with any sauces or glaze
• Egg foo young, a Chinese omelet with vegetables and meat, but ask to omit the starchy gravy
• Peking duck, a fancy choice that is seasoned with spices and has a crispy skin
• Steamed or grilled meats, as long as they are plain
• Steamed vegetables like broccoli or green beans; ask for a side of butter or oil for more fat
• Stir-fry; some restaurants will stir-fry plain meats and veggies of your choice
• Lettuce wraps instead of rice
• Chow mein, but opt for stir-fry instead to avoid noodles
• Fried rice, but ask to omit the rice or substitute it with steamed low-carb veggies
• Avoid starchy vegetables like corn and peas; use lower-carb veggies like broccoli or green beans instead
• Thick, sugary sauces almost always contain added thickeners like cornstarch, so ask for sauces on the side or omitted
• Avoid wonton, dumplings, egg rolls, and spring rolls, which contain flours and starches

Keto-Friendly Chinese Recipes to Try at Home:

• Cauliflower fried rice
• Keto egg drop soup
• Keto beef and broccoli stir-fry
• Keto orange chicken
• Cauliflower chicken fried rice
• Keto Mongolian beef
• Asian turkey meatballs
• Vegetable stir-fry
• Hunan beef
• Asian cabbage salad
• Almond chicken

Keto-friendly Italian food

Italian cuisine is one of the most popular cuisines in the world. It is known for its hearty and flavourful dishes, often full of carbs. However, if you are on a keto diet, you can still enjoy Italian food with just a few simple tweaks.

When eating at an Italian restaurant, it is best to avoid the pasta, bread, and pizza sections of the menu. Instead, opt for grilled or non-breaded meat or seafood dishes with steamed or roasted vegetables on the side. You can also choose from a variety of salads, such as Caprese salad, Caesar salad (without the croutons), or an antipasto salad.

If you are craving Italian comfort food, there are keto-friendly alternatives to your favourite dishes. For example, you can make lasagna with low-carb noodles or go noodle-free by doubling up on the meat and cheese. Pizza can be made with a keto-friendly crust using cauliflower, almond flour, or meat. Traditional pasta can be substituted with zucchini, squash, cucumber, eggplant, or cabbage noodles.

• Salsiccia alla Cacciatore: Italian sausage with herbs, low-carb vegetables, and marinara sauce.
• Gamberi alla Piccata: Shrimp, lemon, capers, garlic, butter, and tomatoes.
• Salmone alla Piccata: Grilled herbed salmon with a lemon garlic herb butter sauce, artichokes, capers, and low-carb vegetables.
• Costilla Corta di Manzo: Braised beef short ribs with steamed asparagus or broccoli.
• Costolette di Agnello: Lamb chops with garlic herb butter and steamed broccoli.
• New York Strip Steak or Ribeye: Steak with garlic herb butter and steamed vegetables.
• Zucchini Noodles Pasta: Zucchini noodles with chicken or beef, low-carb vegetables, and a low-carb sauce.
• Caprese Salad: Fresh mozzarella, tomatoes, basil, arugula, and olive oil.
• Keto Lasagna: Low-carb noodles layered with meat and cheese.
• Cauliflower Risotto: Cauliflower rice cooked in a creamy sauce with mushrooms, onions, cheese, and herbs.
• Keto Carbonara: Traditional carbonara made with miracle noodles instead of pasta.

Frequently asked questions