Madeleine Hull
When following a ketogenic diet, finding suitable takeaway options can be challenging, as many traditional fast-food choices are high in carbs. However, with a bit of creativity and knowledge, it’s possible to enjoy a variety of keto-friendly takeaways. Options like grilled chicken salads with olive oil dressing, bunless burgers with extra vegetables, rotisserie chicken without the skin, or sushi rolls without rice (like sashimi or cucumber wraps) are excellent choices. Additionally, many restaurants now offer low-carb alternatives, such as cauliflower crust pizzas or zucchini noodles, making it easier to stay on track while indulging in a convenient meal. Planning ahead and customizing orders can ensure you enjoy a satisfying takeaway without compromising your keto goals.
| Characteristics | Values |
|---|---|
| Suitable Takeaways | Grilled chicken salads, bunless burgers, sushi (sans rice), kebabs, steak with veggies, rotisserie chicken, Indian curries (no sugar/starch), Greek salads, Mexican bowls (no rice/beans), pizza (cauliflower crust), fried chicken (skin only), seafood dishes, charcuterie boards, low-carb wraps (lettuce/coconut wraps) |
| Avoid | Bread, rice, sugary sauces, battered/breaded items, high-carb sides (fries, mashed potatoes), sweet desserts, tortilla chips, sugary drinks |
| Key Nutrients | High fat, moderate protein, very low carbs (<50g/day), focus on natural fats (avocado, olive oil, cheese) |
| Popular Cuisines | American (bunless burgers), Japanese (sashimi), Mediterranean (Greek salads), Indian (butter chicken), Mexican (taco salads), Italian (meat/cheese platters) |
| Customization Tips | Swap buns for lettuce wraps, choose oil/vinegar-based dressings, request extra veggies instead of carbs, avoid sugary marinades |
| Common Keto-Friendly Chains | Chipotle (bowl with no rice/beans), Five Guys (bunless burgers), Nando’s (grilled chicken), Subway (salad bowls), Pizza Hut (Meat Lover’s pizza sans crust) |
| Macros to Track | 70-75% fat, 20-25% protein, 5-10% carbs (varies by individual keto plan) |
| Hidden Carbs Warning | Watch for thickeners in sauces (e.g., cornstarch), breading, and sugary marinades |
| Beverages | Water, unsweetened iced tea, black coffee, diet soda (in moderation) |
| Portion Control | Focus on protein and fats; limit carb-heavy sides even if keto-friendly (e.g., small portions of nuts/cheese) |
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What You'll Learn
- Low-carb pizza options: Cauliflower crust, cheese-based, or meatza pizzas fit keto macros
- Keto-friendly sushi: Sashimi, avocado rolls, or nori wraps with seafood and veggies
- Grilled meats and salads: Steak, chicken, or fish with olive oil-based dressings
- Bunless burgers: Lettuce-wrapped burgers with cheese, bacon, and sugar-free sauces
- Indian or Thai curries: Butter chicken, paneer, or coconut milk-based curries with no rice
Low-carb pizza options: Cauliflower crust, cheese-based, or meatza pizzas fit keto macros
When following a keto diet, finding low-carb takeaway options can be challenging, but pizza lovers need not despair. There are several creative alternatives that fit keto macros, allowing you to enjoy a pizza night without derailing your diet. One popular option is cauliflower crust pizza, which replaces traditional high-carb dough with a base made from finely processed cauliflower, almond flour, and cheese. This crust is not only low in carbs but also packed with fiber, making it a satisfying choice. Many pizzerias now offer cauliflower crust as a menu option, or you can order it from keto-friendly delivery services. Top it with high-fat, low-carb ingredients like mozzarella, pepperoni, olives, or spinach to keep it keto-compliant.
Another excellent low-carb pizza option is the cheese-based pizza, often referred to as a "fathead dough" pizza. This crust is made primarily from mozzarella cheese, almond flour, and cream cheese, resulting in a dough that’s pliable, chewy, and incredibly low in carbs. It’s a favorite among keto enthusiasts for its texture and ease of preparation. When ordering takeaway, look for pizzerias that offer cheese-based crusts or customize your pizza with just cheese and toppings, skipping the traditional dough altogether. Load it up with meats, extra cheese, and low-carb veggies like bell peppers or mushrooms to keep it within keto macros.
For those who prefer a crustless option, meatza pizza is a fantastic choice. This dish replaces the crust entirely with a base of ground meat, typically a mixture of beef and pork, seasoned with Italian herbs. The "crust" is then topped with marinara sauce, cheese, and your favorite pizza toppings. Meatza is not only low in carbs but also high in protein and fat, making it an ideal keto meal. Some takeaway joints specialize in keto-friendly options and offer meatza on their menu, or you can request a custom order with no crust and a meat base.
If you’re ordering takeaway, it’s essential to customize your pizza to fit keto macros. Opt for high-fat cheeses like mozzarella, cheddar, or feta, and choose fatty meats like pepperoni, sausage, or bacon as toppings. Avoid sugary sauces and high-carb vegetables like pineapple or onions. Instead, go for low-carb options like marinara sauce (in moderation), olives, jalapeños, or avocado. Many pizzerias now cater to keto dieters, offering specific low-carb menus or customization options, so don’t hesitate to ask for modifications.
Lastly, if you’re in a pinch and can’t find a keto-friendly pizzeria, consider ordering a regular pizza and simply eating the toppings and cheese while leaving the crust behind. While it’s not the most ideal solution, it can work in a pinch. However, with the growing popularity of keto, more restaurants are offering cauliflower crust, cheese-based, or meatza pizzas, making it easier than ever to enjoy a low-carb pizza night. Always check the nutritional information or ask the restaurant about ingredients to ensure your meal aligns with your keto goals.
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Keto-friendly sushi: Sashimi, avocado rolls, or nori wraps with seafood and veggies
When following a keto diet, finding suitable takeaway options can be challenging, but keto-friendly sushi is a delicious and satisfying choice. Traditional sushi often includes rice, which is high in carbs and not keto-compliant. However, by focusing on sashimi, avocado rolls, or nori wraps with seafood and veggies, you can enjoy a low-carb sushi experience. Sashimi, which consists of thinly sliced raw fish or seafood, is naturally carb-free and rich in protein, making it an ideal keto option. Opt for varieties like salmon, tuna, or yellowtail, and pair them with a side of wasabi and soy sauce (in moderation, as soy sauce contains some carbs).
Avocado rolls are another excellent keto-friendly sushi choice. These rolls typically replace rice with avocado, which is high in healthy fats and low in carbs. Look for rolls that feature avocado paired with seafood like crab, shrimp, or smoked salmon. Avoid rolls with added sugars or sweet sauces, and stick to simple, savory options. If ordering from a sushi restaurant, don't hesitate to ask for customizations, such as replacing rice with extra avocado or cucumber.
For a more creative keto sushi option, consider nori wraps with seafood and veggies. Nori, the seaweed used in sushi, is low in carbs and adds a satisfying umami flavor. Fill your nori wrap with a combination of seafood (like shrimp, tuna, or scallops), leafy greens (such as spinach or lettuce), and low-carb veggies (like cucumber or bell peppers). You can also add a small amount of cream cheese or a drizzle of sesame oil for extra flavor and fat. This DIY approach ensures your sushi stays within keto macros while allowing for customization based on your preferences.
When ordering keto-friendly sushi as a takeaway, be mindful of portion sizes and ingredients. Avoid tempura options, as they are battered and fried, adding unnecessary carbs. Stick to soy sauce sparingly or opt for coconut aminos as a lower-carb alternative. Additionally, consider pairing your sushi with a side of miso soup (without tofu for fewer carbs) or a simple green salad with olive oil and vinegar dressing. By making these smart choices, you can enjoy the flavors of sushi while staying firmly within your keto goals.
Finally, if you're unsure about the carb content of certain sushi options, don't hesitate to ask the restaurant for ingredient details or request modifications. Many sushi chefs are familiar with dietary restrictions and can accommodate keto needs. With a little creativity and awareness, keto-friendly sushi—whether sashimi, avocado rolls, or nori wraps—can be a regular and enjoyable part of your takeaway rotation.
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Grilled meats and salads: Steak, chicken, or fish with olive oil-based dressings
When following a keto diet, grilled meats and salads are an excellent takeaway option that aligns perfectly with your low-carb, high-fat goals. Opt for steak, chicken, or fish as your protein source, ensuring they are grilled without breading or sugary marinades. Steak, such as ribeye or sirloin, is rich in fats and proteins, making it a keto-friendly choice. Chicken, preferably skin-on for added fats, is another versatile option. Fish like salmon or mackerel not only provide healthy fats but also omega-3 fatty acids, which are beneficial for overall health. Always request your meat to be cooked with minimal additives, focusing on natural flavors.
Pairing your grilled protein with a salad is a smart way to keep your meal low-carb while adding essential nutrients. Choose leafy greens like spinach, arugula, or mixed greens as your base, avoiding starchy options like corn or potatoes. Add non-starchy vegetables such as cucumbers, bell peppers, avocado, or zucchini to increase fiber and nutrient content. Avocado, in particular, is a keto staple due to its high healthy fat content. Be mindful of toppings like croutons or dried fruits, as these can add unwanted carbs.
The dressing is a critical component of your keto-friendly takeaway salad. Opt for olive oil-based dressings, which are rich in monounsaturated fats and align with keto principles. A simple mix of olive oil, lemon juice, salt, and pepper is both flavorful and low-carb. Alternatively, ask for a classic vinaigrette or a creamy Caesar dressing made with olive oil and no added sugars. Avoid dressings with honey, sugary additives, or high-carb thickeners like cornstarch.
When ordering, be specific about your preferences to ensure the meal remains keto-compliant. Request no bread, buns, or sugary sauces on the side. If the takeaway option includes sides, swap high-carb choices like fries or rice for extra greens or a side of buttered vegetables. Many restaurants offer customization, so don’t hesitate to ask for modifications to fit your dietary needs. For example, a grilled chicken salad with avocado, drizzled with olive oil and lemon, is a perfect keto takeaway meal.
Finally, portion control is key, even with keto-friendly options. While fats are encouraged, overeating can still impact your macros. Focus on a balanced plate with a moderate portion of protein, a generous serving of greens, and a mindful amount of dressing. This approach ensures you stay within your keto macros while enjoying a satisfying and nutritious takeaway meal. Grilled meats and salads with olive oil-based dressings are not only delicious but also a convenient and healthy choice for keto dieters on the go.
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Bunless burgers: Lettuce-wrapped burgers with cheese, bacon, and sugar-free sauces
When it comes to keto-friendly takeaway options, bunless burgers wrapped in lettuce are a fantastic choice. This dish eliminates the high-carb bun and replaces it with crisp lettuce leaves, typically butter or iceberg lettuce, which hold up well and add a refreshing crunch. The key to making this meal satisfying is to focus on high-quality, flavorful ingredients. Start with a juicy beef patty, ideally 80/20 ground beef for the perfect balance of fat and protein. Ensure the patty is seasoned generously with salt, pepper, and garlic powder to enhance its natural flavors.
Next, layer on the cheese—cheddar, Swiss, or pepper jack work exceptionally well—to add richness and creaminess. For an extra indulgent touch, include a few slices of crispy bacon, which not only boosts the fat content but also adds a smoky, savory element that complements the beef. The combination of meat, cheese, and bacon ensures you stay full and satisfied while adhering to your keto macros.
To elevate your bunless burger, pair it with sugar-free sauces. Keto-friendly options include mayonnaise, mustard, or a sugar-free barbecue sauce. Avoid ketchup unless it’s a low-carb or sugar-free version, as traditional ketchup contains added sugars. You can also add sliced avocado or a dollop of guacamole for healthy fats and extra creaminess. Just be mindful of portion sizes to keep the carb count low.
Assembling the burger is straightforward: lay a large lettuce leaf flat, place the patty with cheese and bacon on top, add your chosen sauce, and wrap it tightly. If you’re ordering this as a takeaway, ensure the restaurant understands your request for a bunless option and is willing to customize the order. Many burger joints now offer keto-friendly modifications, making it easier to enjoy this meal on the go.
Finally, pair your bunless burger with keto-friendly sides like a side salad with olive oil and vinegar dressing, steamed broccoli, or cheese crisps. This ensures your entire meal remains low-carb while keeping you within your keto goals. With its simplicity, flavor, and macronutrient balance, the lettuce-wrapped burger with cheese, bacon, and sugar-free sauces is a stellar takeaway option for anyone on a ketogenic diet.
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Indian or Thai curries: Butter chicken, paneer, or coconut milk-based curries with no rice
When considering keto-friendly takeaway options, Indian or Thai curries stand out as excellent choices, especially when you focus on dishes like butter chicken, paneer, or coconut milk-based curries and skip the rice. These curries are rich in healthy fats and proteins, aligning perfectly with the keto diet's macronutrient requirements. Butter chicken, for instance, is a creamy, tomato-based curry made with tender chicken pieces cooked in a buttery, spiced sauce. To keep it keto, ensure the dish is prepared with minimal sugar and avoid any added sweeteners. Pair it with a side of steamed vegetables or a fresh salad instead of rice to maintain low carb intake.
Paneer-based curries are another fantastic keto-friendly option from Indian cuisine. Paneer, a high-fat, low-carb cheese, is a staple in many Indian dishes and works beautifully in curries like palak paneer (spinach and paneer) or paneer tikka masala. These dishes are naturally low in carbs and high in fat, making them ideal for keto. When ordering, request extra paneer and vegetables to increase the fat and protein content while keeping carbs in check. Avoid dishes with breaded or fried paneer, as these can add unnecessary carbs.
Thai curries, particularly those made with coconut milk, are also keto-friendly when ordered mindfully. Dishes like Thai red, green, or yellow curry can be excellent choices as long as they are prepared without sugar or starchy thickeners. Coconut milk provides a rich, creamy base that is high in healthy fats and low in carbs. Opt for curries with protein sources like chicken, shrimp, or tofu, and load up on low-carb vegetables like zucchini, bell peppers, or broccoli. Always ask for the curry to be served without rice and consider adding extra coconut milk or cream to enhance the fat content.
When ordering Indian or Thai curries for keto, it’s crucial to communicate your dietary needs clearly. Request that the dish be prepared without sugar, honey, or other sweeteners, and avoid any bread or naan on the side. Many restaurants are accommodating and can customize dishes to fit your needs. Additionally, be mindful of portion sizes, as some curries can be high in calories due to their fat content. Pairing your curry with a side of avocado, cauliflower rice, or a simple green salad can help balance the meal while keeping it keto-friendly.
In summary, Indian or Thai curries like butter chicken, paneer dishes, or coconut milk-based curries are excellent keto takeaway options when ordered without rice and with minimal added sugars. These dishes are naturally high in fats and proteins, making them satisfying and compliant with the keto diet. By making smart choices and customizing your order, you can enjoy flavorful, restaurant-quality meals while staying on track with your keto goals.
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Frequently asked questions
Suitable keto takeaway options include grilled meats (like chicken, steak, or fish), salads with olive oil and vinegar dressing, bunless burgers, and low-carb sushi rolls (sans rice).
Yes, opt for a cauliflower crust or a cheese-based crust pizza with minimal carbs. Avoid traditional dough crusts and sugary toppings.
Yes, choose dishes like tandoori chicken, butter chicken (without sugar), or lamb curry. Avoid rice, naan, and sugary sauces.
Stick to stir-fried dishes with meat and non-starchy veggies, like broccoli or bok choy. Avoid sugary sauces, rice, and noodles.
