Best Keto-Friendly Restaurants: Where To Eat Out

Dining out on keto can be challenging, as most restaurant foods are higher in carbs than expected. Breaded or battered dishes, sugary sauces, and large portion sizes can quickly add up. However, with some creativity and modifications, it is possible to find keto-friendly options at almost any restaurant.

- Research menus online before choosing a restaurant.

- Consider local eateries, as they may be more accommodating to dietary preferences.

- Opt for “build-your-own” style restaurants like Chipotle, Subway, or Mongolian BBQ places, which offer more control over carb intake.

- Choose classic grilled steak, salmon, or chicken dishes, avoiding sugary glazes.

- Order sandwiches or burgers without the bun or ask for a lettuce wrap.

- Go for entrée salads with grilled meats and avoid croutons, fried toppings, and sweet dressings.

- Replace pasta with vegetables, such as broccoli or zucchini noodles.

- Look for keto-specific options or customizations, like keto bowls or crusts.

Now, let's dive into some of the best keto-friendly restaurants:

- Fast Food: In-N-Out, Five Guys, Freddy's, and Chick-fil-A offer lettuce-wrapped burgers or grilled chicken options.

- Healthy Restaurants: Elevation Burger, Chipotle, and Bonefish Grill provide high-quality, keto-friendly options like lettuce-wrapped burgers and grilled proteins.

- Family-Friendly Restaurants: Blaze Pizza, IHOP, and Wingstop cater to keto diets with keto pizza crusts, omelets, and wings.

- Budget-Friendly Restaurants: Chili's, Waffle House, and Popeye's offer keto-friendly options like fajitas, omelets, and blackened chicken tenders.

- Gourmet Restaurants: Fogo de Chao, The Melting Pot, and Morton's The Steakhouse offer upscale dining with keto-friendly proteins and sides.

- International Chains: Kebab Turki Baba Rafi (Indonesia), El Jannah (Australia), and Nando's (South Africa) provide keto-friendly meals in their respective regions.

Fast-food keto options

Sticking to a keto diet when eating out can be challenging, but many fast-food restaurants now offer keto-friendly options. Here are some tips and suggestions for keto-friendly fast-food choices:

• Burgers: Many fast-food restaurants offer burgers, which can be made keto-friendly by ordering them without the bun. Examples include Wendy's Dave's Single or Double, Burger King's Whopper with Cheese or Double Whopper with Cheese, and McDonald's Quarter Pounder with Cheese or McDouble. Ask for lettuce and other keto-friendly toppings like tomato, avocado, and pickles to replace the bun.
• Chicken: Grilled chicken is a good keto option. At Chick-fil-A, you can get grilled nuggets or a grilled chicken sandwich without the bun. At Popeyes, the blackened chicken tenders are a good choice. KFC also offers grilled chicken options, including thighs, breasts, drummies, and wings, all of which have 0 net carbs.
• Salads: Salads can be a great keto option, but be careful with the toppings and dressings. At Chipotle, you can build your own keto-friendly salad with meat, veggies, cheese, guacamole, and salsa. Avoid the carb-heavy vinaigrette and go for salsa instead. At Wendy's, the Parmesan Caesar Salad with grilled chicken is a good choice.
• Wings: Traditional wings are usually carb-free, and you can choose from a variety of low-carb sauces. Buffalo Wild Wings offers traditional wings with dry seasonings, and Popeye's blackened tenders are another good option.
• Sandwiches: To make a sandwich keto-friendly, ask for it to be wrapped in lettuce instead of bread. Jimmy John's offers "Unwiches," which are their subs wrapped in lettuce. At Arby's, you can order the Corned Beef Reuben or the Half Pound Beef N' Cheddar without the bun.
• Tacos and Burritos: Taco shells and tortillas are high in carbs, but you can make keto-friendly choices by skipping the shell or tortilla. At Taco Bell, order the Power Menu Bowl without rice, or the Cheesy Toasted Breakfast Burrito without the tortilla. At El Pollo Loco, you can try The World's First Keto Burrito, which is made with a keto-certified tortilla.
• Breakfast: For a keto-friendly breakfast on the go, try Starbucks' egg bites or Dunkin's Donuts' meat, egg, and cheese without the bread. McDonald's also offers scrambled eggs and sausage, and you can get a breakfast sandwich without the bun.

Keto at steakhouses

Steakhouses are one of the best options for keto dieters, as they offer a range of grilled meats and seafood that are naturally low in carbs. Here are some tips for staying keto at steakhouses:

Ordering Keto at Steakhouses:

• Choose steak: A classic sirloin or a grilled steak salad is a great option.
• Go for chicken: Opt for bunless burgers, grilled chicken breast, or chicken salad.
• Seafood options: Herb-grilled salmon provides healthy fats and protein.
• Customise burgers: Ask for a bunless version to reduce carbs.
• Select keto-friendly sides: Go for salads without croutons, or choose from sides like broccoli, avocado, asparagus, and Brussels sprouts.
• Add healthy fats: Include butter or olive oil to your meal for extra flavour and healthy fats.
• Choose the right dressings: Opt for full-fat, low-carb dressings like ranch or blue cheese.
• Add some extras: Include avocado, sour cream, guacamole, or cheese to increase the fat content of your meal.

Keto Options at Popular Steakhouses:

• Outback Steakhouse: The 8-ounce Sirloin Steak with green beans and broccoli is a good keto option.
• LongHorn Steakhouse: Try the Farm Fresh Field Green Salad with Salmon, or the 6-ounce Flo's Filet with steamed asparagus and broccoli.
• Texas Roadhouse: The Grilled Salmon Salad without croutons, or the 6-ounce Dallas Filet with sautéed mushrooms are keto-friendly choices.
• Colton's Steakhouse: Their signature dish, Colton's Loaded Chicken, is very keto-friendly. You can also choose from keto-friendly sides like grilled asparagus or steamed vegetables.
• Saltgrass Steakhouse: Try the Bacon Wrap Filet & Grilled Shrimp with asparagus or broccoli as a side.

Keto at seafood restaurants

Seafood is a great option for those on the keto diet, as it is a naturally lean meat that is high in protein and healthy omega-3 and omega-6 fatty acids. Fish and seafood are also very low in carbohydrates, making them perfect for a keto diet.

When eating out at a seafood restaurant, there are a few things to keep in mind. Firstly, avoid anything that is fried or breaded, and opt for grilled options instead. Secondly, be cautious of sauces, as they can be a surprising source of carbohydrates. It's best to add your own butter or olive oil instead.

• Grilled Atlantic Salmon with Green Beans and Lemon Butter Sauce: Salmon is a naturally fatty fish, packed with heart-healthy omega-3 fatty acids. Ordering a smaller portion and adding lemon butter as a topping will help you stay within your keto macros.
• Wild-Caught Snow Crab Legs with Broccoli: Crab legs are very low in carbohydrates, especially when dipped in butter. Choosing steamed broccoli as your side will add some fibre to your meal.
• Grilled Lobster Tail with Roasted Garlic Topping and Sautéed Mushrooms: Lobster is another great keto option, but be mindful of the toppings and sides you choose. Roasted garlic and sautéed mushrooms are tasty and keto-friendly choices.
• Herb-Grilled Salmon with Parmesan-Garlic Broccoli: This dish offers a generous serving of salmon, which is rich in protein and omega-3 fatty acids. The parmesan-garlic broccoli adds some extra fat to your meal.
• Lemon Herb Salmon: Grilled salmon is bathed in a white wine butter sauce and served with spinach. This dish is higher in calories, so you may want to save half for another meal.

Remember, when in doubt, choose a simply prepared protein like grilled fish or seafood and pair it with non-starchy vegetables like broccoli or green beans. You can also add healthy fats like extra-virgin olive oil, avocado, or cheese to optimise your fat intake while maintaining low carbohydrate intake.

Keto at sandwich shops

When you're on a keto diet, it's easy to think that sandwiches are off the menu. But with a few simple substitutions, you can still enjoy a hearty sandwich without the carbs. Here are some tips and tricks for ordering keto-friendly options at sandwich shops:

Choose Your Bread Wisely

The key to making a keto sandwich is in the bread, or rather, the lack of it. Regular bread is typically made with all-purpose flour, which is high in carbs. Instead, opt for low-carb bread options such as keto bread, cloud bread, or lettuce wraps. Cloud bread, for example, is made with eggs, cream of tartar, and cream cheese, providing a fluffy and delicious base for your sandwich. If you're feeling adventurous, you can even make your own keto bread at home using almond flour, coconut flour, or even cauliflower.

Get Creative with Fillings

When it comes to fillings, the sky's the limit. Load up on proteins like turkey, ham, roast beef, or chicken. Add healthy fats like avocado, mayonnaise, or cream cheese. Don't forget to include some fresh vegetables like lettuce, tomato, cucumber, or onion. If you're feeling indulgent, throw in some crispy bacon or melted cheese.

Customise Your Order

Most sandwich shops will be happy to accommodate special requests. Don't be afraid to ask for your sandwich to be made a certain way. For example, you could request that they hold the bread and serve your sandwich as a salad or "sandwich bowl." You can also ask for specific low-carb substitutes, such as using large lettuce leaves as wraps instead of bread.

Sample Sandwich Shop Orders

• BLT lettuce wrap: Ask for the classic BLT to be served in a lettuce wrap instead of bread. You'll get all the flavour without the carbs.
• Chicken avocado club: Order a chicken sandwich with added avocado, bacon, and cheese. Skip the bread and enjoy it as a salad or in a low-carb wrap.
• Italian sub roll-ups: Take inspiration from Peace, Love and Low Carb and order your favourite Italian meats and cheeses rolled up in large lettuce leaves.
• Philly cheese steak lettuce wrap: Indulge in the flavours of a Philly cheese steak, but ditch the bread and wrap it all up in crisp lettuce leaves.

Remember, when in doubt, ask! Most sandwich shops will be happy to help you customise your order to fit your dietary needs. With a little creativity and some simple substitutions, you can enjoy a delicious keto-friendly sandwich on the go.

Keto at pizza places

Sticking to a keto diet can be challenging when eating out, especially at pizza places. However, with some creativity and careful ordering, it is possible to enjoy a slice or two while staying within your dietary restrictions. Here are some tips and suggestions for navigating the menu at popular pizza chains:

Pizza Hut

Pizza Hut may not be the first choice for those on a keto diet, but with some adjustments, you can make it work. Here are some options:

• Stick to naked traditional wings and a salad (no croutons). Avoid the dressings as they contain carbs.
• Create your own pizza and eat just the toppings. Go for a thin crust as it will be easier to scrape off the toppings. Choose low-carb veggies like mushrooms, spinach, and onions, and ask for extra cheese.
• Ask about their salads and sandwiches. Some locations offer sandwiches, so you can order a bunless sandwich with keto-friendly fillings.
• Order naked wings in moderation. These are fried in soybean oil, so they are not ideal, but they are a better option than pizza.
• Avoid gluten-free crusts as they are not keto-friendly and contain too many carbs.

Domino's Pizza

Domino's Pizza is another popular chain, and while they don't offer keto pizzas in the USA, you can still make some keto-friendly choices:

• Eat just the toppings off the pizza and discard the crust. Go for pizzas with meat, cheese, and low-carb veggies like the ExtravaganZZa.
• Stay away from gluten-free crusts as they often contain corn, rice, and other grains, which are not keto-friendly.
• Opt for a bunless sandwich or a salad. Their classic garden salad and chicken Caesar salad are good options, but remember to hold the croutons and dressing.
• Avoid all chicken and side dishes as they are breaded or smothered in sauce.

Blaze Pizza

Blaze Pizza offers a Keto Pizza on a gluten-free, keto-friendly crust made from cauliflower, mozzarella cheese, flaxseed, and eggs. You can customize the toppings to your liking, but be sure to choose keto-friendly options.

Marco's Pizza

Marco's Pizza offers Pizza Bowls, which are all the sauce, cheese, and toppings of a pizza without the crust. Half a serving of a Pizza Bowl with cheese, pizza sauce, pepperoni, spinach, and mushrooms contains only 10 grams of total carbs.

California Pizza Kitchen

While California Pizza Kitchen (CPK) offers gluten-free pizza, even a slice can eat up most of your daily carb allotment. Salads are a better option here, especially the California Cobb, which provides healthy fats from avocado. Go for a half-sized portion to keep carbs in check.

In general, when dining out at pizza places while on a keto diet, it is best to opt for salads with no croutons or dressings, bunless sandwiches, or create your own pizza and eat just the toppings. Remember to check the nutritional information and make adjustments where necessary to stay within your keto guidelines.

Frequently asked questions