Keto-Friendly Restaurants: What Foods To Expect On The Menu?

Eating out while on a keto diet can be challenging, but many restaurants now offer keto-friendly options. The key is to be prepared and check the menu in advance, so you know what to order.

When ordering, ask for no starch, and substitute a salad or extra veggies instead. If you're ordering a sandwich or burger, ask for a lettuce wrap instead of a bun. You can also ask for extra virgin olive oil, vinegar, and healthy fats like avocado, cheese, and nuts to add to your meal.

- Red Lobster: Create Your Own Feast with garlic shrimp scampi, salmon fillets, or steamed lobster.

- Olive Garden: Herb-grilled salmon with parmesan broccoli.

- Chipotle: Keto Salad Bowl with chicken or steak, lettuce, salsa, cheese, and guacamole.

- Chopt Salad: Classic Cobb Salad with grilled chicken, avocado, bacon, eggs, and blue cheese.

- Outback Steakhouse: Filet and lobster tail with garlic butter.

- The Cheesecake Factory: Skinnylicious Grilled Salmon.

- Chili's: Classic 10-ounce sirloin with grilled avocado and a side of asparagus.

- Noodles & Company: Zucchini noodles with basil pesto cream sauce, grilled chicken, mushrooms, and tomatoes.

- El Pollo Loco: World's First Keto Burrito with a high-fiber tortilla, chicken, avocado, cheese, salsa, and cilantro dressing.

- Jimmy John's: Big John Unwich (lettuce wrap with roast beef, tomato, and mayo).

- In-N-Out: Double-Double Protein Style (double cheeseburger wrapped in lettuce).

- Buffalo Wild Wings: Traditional wings with dry lemon pepper sauce.

Keto-friendly fast food

The ketogenic diet is high in fat, low in carbs, and moderate in protein. While most fast foods are high in carbs, there are some keto-friendly options available. Here are some tips and suggestions for keto-friendly fast food options.

Burgers

Burgers are a great option for keto dieters, as long as you skip the bun. For example, you can order a McDonald's Double Cheeseburger without the bun (270 calories, 20 grams of fat, 4 grams of carbs, and 20 grams of protein). You can also add toppings such as mayo, salsa, fried egg, avocado, mustard, lettuce, ranch dressing, onions, or tomato to increase the fat content and make it more filling. Many fast-food restaurants also offer lettuce-wrapped burgers, such as the In-N-Out Burger "Protein Style" Cheeseburger.

Chicken Sandwiches

Ordering a grilled chicken sandwich without the bun and customising it with high-fat toppings is another keto-friendly option. For example, the McDonald's Pico Guacamole Sandwich without the bun (330 calories, 18 grams of fat, 9 grams of carbs, and 34 grams of protein) or the Burger King Grilled Chicken Sandwich with extra mayo and no bun (350 calories, 25 grams of fat, 2 grams of carbs, and 30 grams of protein). Avoid sweet sauces like honey or maple syrup, and be mindful of hidden carbs in sauces and toppings.

Salads

Salads can be a good option for keto dieters, but it's important to be cautious of high-carb toppings like croutons, dried fruit, and sweet dressings. Opt for high-fat dressings like ranch or oil and vinegar, and load up on non-starchy vegetables. For example, the McDonald's Bacon Ranch Grilled Chicken Salad with guacamole (380 calories, 19 grams of fat, 10 grams of carbs, and 42 grams of protein).

Burrito Bowls

Creating your own burrito bowl without the wrap is a great keto-friendly option. Start with a low-carb base like leafy greens, then add your choice of protein and fat. Avoid high-carb toppings like tortilla chips, beans, sweet dressings, or corn. Chipotle and Moe's Southwest Grill are popular options for customisable keto-friendly bowls.

Egg-Based Breakfasts

Eggs are perfect for keto dieters as they are high in fat and protein, and low in carbs. Most fast-food establishments serve eggs, and you can easily customise your order to make it keto-friendly. For example, the McDonald's Bacon, Egg, and Cheese Biscuit without the biscuit (190 calories, 13 grams of fat, 4 grams of carbs, and 14 grams of protein).

Keto-Friendly Beverages

Water is always a good choice, but there are also other low-carb drink options like unsweetened iced tea and hot tea with lemon juice. Avoid sugar-laden drinks like milkshakes and sweet tea.

Other Options

Other keto-friendly fast-food options include bunless sandwiches served over a bed of greens, steak with a green vegetable side, and grilled fish. It's also worth noting that some popular chains like Starbucks and Chipotle offer keto-friendly options or customisable menu items that can be tailored to fit a keto diet.

Remember, when in doubt, opt for whole, nutritious foods, non-starchy vegetables, and healthy fats like extra virgin olive oil, avocado, nuts, and seeds.

Keto-friendly casual dining

Sticking to a keto diet when eating out can be challenging, but many restaurants now offer a wider range of keto-friendly options. Here are some tips for keto-friendly casual dining:

• Check the menu in advance: Most restaurants now have their menu available online. Scan the menu for keto-friendly options that are likely to be sugar-free and delicious.
• Eliminate the starch: Order your meal without starchy sides such as bread, pasta, potatoes, or rice. Ask for a salad or extra veggies instead.
• Add healthy fats: Restaurant meals can be low in fat, so add extra butter, olive oil, or vinegar to your meal. Ask for heavy cream in your coffee or tea.
• Choose drinks wisely: Perfect drinks on a keto diet include water, sparkling water, tea, or coffee. If you choose an alcoholic beverage, go for champagne, dry wine, light beer, or spirits.
• Be creative: If nothing on the menu seems keto-friendly, don't be afraid to improvise. For example, ask for a sauce to be served as a soup, or order a few appetizers to create a keto-friendly meal.
• Buffets: At buffet restaurants, focus on healthy fats, vegetables, and protein. Avoid grains, potatoes, and sugar. Don't overeat just to get your money's worth.
• Fast-food restaurants: Opt for a large salad with grilled chicken or shrimp and plenty of low-carb toppings such as cheese, avocado, and olive oil-based dressings.
• Burger joints: Go for a burger wrapped in lettuce instead of a bun, and load up on toppings like bacon, cheese, avocado, and sprouts. Skip the ketchup and fries.
• Mexican restaurants: Order a burrito bowl or fajitas without the rice, beans, or tortillas. Choose meat, cheese, guacamole, sour cream, and salsa, and add extra veggies if desired.
• Asian restaurants: Focus on dishes made with brown sauce or stir-fries with meat, seafood, and low-carb vegetables. Ask for coconut oil or peanut oil instead of vegetable oil.
• Indian restaurants: Choose kebabs, curries (without potatoes), and tandoori dishes. Skip the rice and naan bread. Add ghee (clarified butter) to your dish for extra fat.
• Pizza places: Look for a crustless option or a pizza made with cauliflower crust. Load up on toppings and eat as little of the crust as possible.

Remember, when in doubt, ask! Most restaurants will be happy to accommodate your dietary needs.

Keto-friendly steakhouses

Steakhouses are a great option for those following a keto diet. Here are some tips for dining at a steakhouse while sticking to your keto diet:

Plan ahead

Before deciding on a steakhouse, check out their menu online. This will give you an idea of what keto-friendly options are available and help you resist temptation. If there are dishes that stand out to you, look up their carb counts and calculate them into your daily allowance.

Have a pre-dinner snack

Although it may seem counterintuitive, having a snack before your meal can be an effective way to stick to your diet. Hunger can affect your brain's reasoning and decision-making abilities, making it more likely that you'll order something that doesn't align with your keto diet. Have a glass of water and a small snack, such as string cheese, before going to the restaurant.

Learn about steakhouse terminology

Some terms, like "fried," are obvious foods to avoid while on the keto diet. However, some terms are less straightforward. Pan-seared, roasted, and grilled options are generally safe, but remember to inquire about the ingredients in sauces or other accompaniments. These items could still be grilled with a light breading or come with a sugary glaze, which could compromise your diet.

Know what to order

When dining at a steakhouse, it's best to stick to grilled entrées with non-starchy sides. Make sure your dish doesn't have any sugary glazes, barbecue sauce, or breading. Keto-friendly sides typically include Brussels sprouts, asparagus, broccoli, mushrooms, and salad without croutons.

• Outback Steakhouse: 8-ounce Sirloin Steak with green beans and broccoli (24 grams of carbs)
• LongHorn Steakhouse: Farm Fresh Field Green Salad with Salmon (23 grams of carbs)
• Texas Roadhouse: 6-ounce Dallas Filet with sautéed mushrooms (11 grams of carbs)
• Colton's Steakhouse: Bacon-Wrapped Filet Mignon or Broiled Salmon with steamed broccoli or sautéed mushrooms (nutritional info not available)
• Saltgrass Steakhouse: Bacon Wrap Filet & Grilled Shrimp with asparagus or broccoli (nutritional info not available)

Remember, it's always a good idea to use a food-tracking app to help you stay on track and calculate your net carbs. Enjoy your meal and the company you're sharing it with!

Keto-friendly pizza

Pizza is a food often missed by those on a keto diet, but there are ways to make it work. The key is in the base, which is usually made from high-carb flour. However, by substituting flour with almond or coconut flour, it is possible to make a delicious, crispy, and keto-friendly pizza base.

The Base

To make the base, you will need:

• Shredded mozzarella cheese
• Cream cheese
• Eggs
• Almond or coconut flour
• Baking powder
• Italian seasoning
• Garlic powder

Method

• Add the mozzarella and cream cheese to a microwave-safe bowl and heat until melted.
• Stir until well combined.
• Add in the egg, flour, baking powder, and herbs. Mix until fully incorporated. The dough will be sticky.
• Roll out the dough between two sheets of parchment paper, or grease your hands and pat it down flat.
• Bake the base for around 10 minutes, then flip and cook for another 5 minutes or until golden.

Toppings

The great thing about pizza is that you can top it with almost anything. However, some classic keto-friendly options include:

• Tomato sauce
• Cheese
• Meat (pepperoni, sausage, salami, ground beef, etc.)
• Chicken
• Vegetables (spinach, bell peppers, mushrooms, onions, olives, etc.)

Cooking

Once you have added your toppings, return the pizza to the oven and bake for another 5-8 minutes, or until the cheese is melted and bubbly.

Tips

• If you are making the dough by hand, coat your hands with oil to reduce sticking.
• For a chewier texture, add 1/4 to 1/2 teaspoon of xanthan gum to the dough before mixing in the cheeses.
• For a crispier base, roll the dough out thinly and bake for longer.
• If the dough becomes too sticky, chill it in the fridge for 20-30 minutes.
• To make the dough ahead of time, form it into a ball and cover it in the fridge for up to a week.
• You can also freeze the dough, a pre-baked crust, or a whole pizza with toppings.

Enjoy your keto-friendly pizza!

Keto-friendly seafood

Seafood is a great option for those on the keto diet, as it is naturally lean and high in protein, with very few carbs. Fish and shellfish are also rich in healthy omega-3 and omega-6 fatty acids. Here are some keto-friendly seafood options to consider:

Salmon

Salmon is an excellent choice for the keto diet, as it is rich in omega-3 fatty acids and other essential nutrients like B vitamins, vitamin D, and selenium. A 3.5 oz (100g) serving of Atlantic salmon contains 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. Salmon is also very versatile and can be grilled, broiled, or baked. A simple way to prepare salmon is by brushing the fillet with olive oil and sprinkling it with salt and pepper.

Mackerel

Mackerel is another fatty fish that is high in omega-3s and has a milder flavor than salmon. It pairs well with citrus marinades and fresh herbs and can be grilled, broiled, or pan-fried.

Herring

Herring is a medium-sized fish with a mild flavor and is packed with nutrients, including omega-3 fatty acids, vitamin B12, vitamin D, and selenium. It is often served cold-smoked, pickled, or precooked and can be found canned or fresh at fish markets.

Oysters

Oysters are an unexpected source of nutrition, as they provide not only omega-3 fatty acids but also zinc, copper, and vitamin B12. They can be enjoyed cooked or raw, making them a versatile keto-friendly option.

Tuna

Tuna is a versatile fish with a rich flavor and a dense, flaky texture. It is packed with essential nutrients like selenium, vitamin B12, vitamin D, and fatty acids. Tuna steaks can be grilled, pan-fried, or broiled for a delicious keto-friendly meal.

Mahi-Mahi

Mahi-mahi is a white fish with a mild, sweet flavor and a firm, smooth texture. It is low in fat but high in protein, with 19-24 grams per serving, and is an excellent source of omega-3 fatty acids and B vitamins. Mahi-mahi can be grilled, baked, or pan-fried and pairs well with a variety of sauces and seasonings.

Shrimp and Bay Scallops

Shrimp and bay scallops are small, tender shellfish that are low in fat but high in protein. They are a great option for keto meals and pair well with creamy, buttery sauces.

Flounder

Flounder is a lean fish that is lower in fat and calories compared to other fatty fish like salmon. It has a delicate, sweet taste and a light, flaky texture, making it a good choice for those who want the health benefits of seafood without a strong "fishy" taste.

Frequently asked questions