Madeleine Hull
If you're following a keto diet and planning to dine at Benihana, you can still enjoy a delicious meal by making mindful choices. Focus on protein-rich options like steak, shrimp, or chicken, and opt for hibachi-style dishes prepared with minimal soy sauce to reduce carb intake. Swap out rice for extra vegetables or a side salad without sugary dressings, and avoid breaded or fried items. Sashimi or sushi rolls without rice are also excellent keto-friendly choices. By customizing your order, you can savor the flavors of Benihana while staying aligned with your low-carb goals.
| Characteristics | Values |
|---|---|
| Menu Options | Hibachi Steak, Hibachi Chicken, Hibachi Shrimp, Sashimi, Sushi Rolls (no rice), Edamame (without soy sauce), Grilled Vegetables, Salad (no croutons or high-carb dressings) |
| Protein Choices | Steak, Chicken, Shrimp, Fish (e.g., salmon or tuna sashimi) |
| Cooking Style | Hibachi (grilled), Sashimi (raw), Sushi (without rice) |
| Low-Carb Sides | Grilled Zucchini, Mushrooms, Onion, Broccoli, Salad |
| Sauces to Avoid | Sweet and sour sauce, Teriyaki sauce, Ginger sauce (contains sugar) |
| Sauces to Enjoy | Mustard sauce, Spicy mayo (in moderation), Soy sauce (tamari for gluten-free) |
| Beverages | Unsweetened iced tea, Diet soda, Water, Unsweetened green tea |
| Dessert Options | None (most desserts are high-carb; avoid) |
| Customization Tips | Request no rice, noodles, or sugary sauces; ask for extra vegetables |
| Macros (Approx.) | High in fat and protein, very low in carbs (<10g per meal if customized) |
| Keto-Friendly Add-ons | Avocado slices, Extra butter or oil for cooking |
| Avoid | Fried rice, Tempura, Breaded items, High-sugar sauces, Desserts |
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What You'll Learn
- Appetizers: Edamame, sashimi, or avocado salad without sugary sauces, perfect for keto starters
- Main Dishes: Steak, shrimp, or chicken hibachi with butter and veggies, low-carb and filling
- Sushi Options: Sashimi, avocado rolls, or cucumber wraps without rice, ideal for keto
- Side Dishes: Steamed veggies, zucchini noodles, or cauliflower rice, great keto-friendly sides
- Sauces: Spicy mustard, soy sauce (in moderation), or butter, avoid sweet teriyaki or plum sauce
Appetizers: Edamame, sashimi, or avocado salad without sugary sauces, perfect for keto starters
When dining at Benihana while following a keto diet, choosing the right appetizers is crucial to staying within your macros. Edamame is a popular option, but it’s important to enjoy it in moderation due to its carb content. A small serving of edamame, sans the pod, can be a good source of protein and healthy fats, but avoid overindulging to keep your carb intake low. Request it without any added sauces or seasonings to ensure it remains keto-friendly. This simple, steamed soybean snack can be a satisfying starter when paired with other low-carb options.
Sashimi is another excellent choice for keto diners at Benihana. Since sashimi consists of thinly sliced raw fish without rice or sugary sauces, it’s naturally low in carbs and high in protein. Opt for fatty fish like salmon or tuna to increase your healthy fat intake, which is essential for a ketogenic diet. Be sure to skip any accompanying sauces like eel sauce or spicy mayo, as these often contain added sugars. Instead, ask for a side of soy sauce (used sparingly) or wasabi for flavor without the carbs.
For a refreshing and creamy option, consider an avocado salad without sugary dressings. Avocado is a keto superstar, packed with healthy fats and minimal carbs. Request a simple avocado salad with cucumber, greens, and perhaps some sesame seeds for crunch. Insist on no added dressings or sauces, as many restaurant dressings contain hidden sugars. A drizzle of olive oil, lemon juice, or plain soy sauce can add flavor without derailing your keto goals.
Combining these appetizers can create a balanced and satisfying keto starter. For example, pair a small serving of edamame with a generous portion of sashimi for a mix of protein and fats. Alternatively, opt for an avocado salad alongside sashimi for a light yet filling combination. The key is to focus on whole, unprocessed ingredients and avoid sugary sauces or high-carb additions. By making mindful choices, you can enjoy Benihana’s appetizers while staying firmly in ketosis.
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Main Dishes: Steak, shrimp, or chicken hibachi with butter and veggies, low-carb and filling
When dining at Benihana while following a keto diet, focusing on main dishes like steak, shrimp, or chicken hibachi with butter and veggies is a smart and satisfying choice. These options are naturally low-carb and align perfectly with keto principles, as they prioritize protein and healthy fats while minimizing carbohydrates. Opt for the hibachi-style preparations, which typically include a generous portion of meat or seafood cooked with butter, a keto-friendly fat source that adds flavor and richness without carbs. The key is to skip the rice and noodles, which are high in carbs, and instead load up on the protein and veggies.
For steak hibachi, choose cuts like ribeye or filet mignon, which are high in fat and incredibly flavorful. Ask the chef to cook it with butter instead of soy sauce or other sugary sauces, as butter enhances the dish while keeping it keto-compliant. Pair the steak with a side of hibachi veggies, such as zucchini, onions, mushrooms, and broccoli, which are low in carbs and add fiber to your meal. This combination is not only filling but also ensures you stay within your macronutrient goals.
If you prefer shrimp hibachi, it’s an excellent low-carb protein option that’s light yet satisfying. Shrimp is naturally low in fat, so cooking it in butter adds a much-needed dose of healthy fats for keto. Like the steak, pair it with the hibachi veggies and avoid any sugary sauces. You can also ask for extra butter on the side to drizzle over the shrimp and veggies for added richness and satiety.
Chicken hibachi is another great keto-friendly choice, especially if you opt for dark meat, which is higher in fat than white meat. Ensure it’s cooked in butter and served with the same low-carb veggie mix. To keep the meal interesting, you can request additional spices or garlic to enhance the flavor without adding carbs. This dish is both filling and aligned with keto guidelines, making it a reliable option at Benihana.
When ordering any of these hibachi dishes, be explicit with your requests to ensure they’re prepared keto-style. Ask for no rice, noodles, or sugary sauces, and emphasize the use of butter and veggies. Benihana chefs are typically accommodating and can customize your meal to fit your dietary needs. By focusing on steak, shrimp, or chicken hibachi with butter and veggies, you can enjoy a delicious, low-carb, and filling meal that keeps you on track with your keto goals while savoring the unique dining experience Benihana offers.
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Sushi Options: Sashimi, avocado rolls, or cucumber wraps without rice, ideal for keto
When dining at Benihana while following a keto diet, sushi options can be a fantastic choice, but it’s crucial to avoid rice, which is high in carbs. Instead, focus on sashimi, avocado rolls, or cucumber wraps that are prepared without rice. These options are not only low in carbs but also rich in healthy fats and proteins, making them ideal for keto. Sashimi, for instance, consists of thinly sliced raw fish, such as salmon, tuna, or yellowtail, served without any accompaniments. It’s a pure, protein-packed choice that aligns perfectly with keto principles. Always ensure the sashimi is served plain, without sugary sauces or glazes, to keep it keto-friendly.
Avocado rolls are another excellent keto-friendly sushi option at Benihana. Traditionally, these rolls include avocado and fish or seafood wrapped in rice, but you can request them without rice. The creamy texture of avocado provides healthy fats, while the seafood adds protein. To keep it keto, ask for the avocado and seafood to be wrapped in a thin sheet of nori (seaweed) or simply served as a hand roll without rice. Avoid adding soy sauce with added sugar, and opt for low-sodium tamari or coconut aminos instead.
For a refreshing and light option, consider cucumber wraps. These are made by using thin slices of cucumber as a substitute for rice, wrapping around fish or seafood. Cucumber is naturally low in carbs and adds a crisp texture to the dish. You can request cucumber wraps with fillings like crab, shrimp, or tuna, ensuring there’s no rice or high-carb ingredients included. This option is hydrating and fits seamlessly into a keto meal plan.
When ordering these sushi options at Benihana, be clear with your server about your dietary needs. Specify that you want sashimi, avocado rolls, or cucumber wraps without rice and ask for any sauces or toppings to be served on the side. This way, you can control the ingredients and ensure they align with your keto goals. Pairing these sushi choices with a side of steamed vegetables or a green salad (without sugary dressings) can also help create a balanced and satisfying keto meal.
Lastly, don’t hesitate to customize your order to fit your keto preferences. For example, you can ask for extra avocado or additional seafood to increase the fat and protein content of your meal. Benihana’s chefs are typically accommodating and can help you create a keto-friendly sushi experience. By focusing on sashimi, avocado rolls, or cucumber wraps without rice, you can enjoy the flavors of sushi while staying true to your keto lifestyle.
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Side Dishes: Steamed veggies, zucchini noodles, or cauliflower rice, great keto-friendly sides
When dining at Benihana while following a keto diet, choosing the right side dishes is crucial to staying within your macronutrient goals. Fortunately, Benihana offers several keto-friendly options that complement their main dishes without adding unnecessary carbs. Steamed veggies are an excellent choice, as they are low in carbs and high in fiber, making them a perfect side for any keto meal. Opt for non-starchy vegetables like broccoli, asparagus, or green beans, which are typically available and pair well with the restaurant’s hibachi-style cooking. Avoid adding sauces or butter, as these can introduce hidden carbs or sugars.
Another fantastic keto-friendly side dish at Benihana is zucchini noodles, often referred to as "zoodles." These are a great alternative to traditional noodles or rice, as they are low in carbs and mimic the texture of pasta. If zucchini noodles aren’t on the menu, you can politely ask the chef to prepare them as a substitute for higher-carb options. Zoodles are light, refreshing, and absorb the flavors of the hibachi sauces or soy sauce without derailing your keto goals.
Cauliflower rice is another stellar option for keto diners at Benihana. This low-carb alternative to traditional rice is often available as a side dish or can be requested as a substitution. Cauliflower rice has a mild flavor that complements the bold tastes of hibachi dishes, and it’s an excellent way to add volume to your meal without the carb overload. Pair it with a protein like shrimp, chicken, or steak for a satisfying and keto-friendly meal.
When ordering these side dishes, be mindful of portion sizes and any additional ingredients. For example, while steamed veggies are naturally keto-friendly, they can become problematic if drenched in sugary sauces or mixed with starchy vegetables like carrots or corn. Similarly, ensure that zucchini noodles or cauliflower rice are prepared without added sugars or high-carb ingredients. Don’t hesitate to customize your order to fit your keto needs—Benihana chefs are typically accommodating and can adjust preparations to suit your dietary preferences.
Incorporating these side dishes into your Benihana meal not only keeps you on track with your keto diet but also enhances your dining experience. Steamed veggies, zucchini noodles, and cauliflower rice are versatile, flavorful, and align perfectly with the hibachi-style cooking that Benihana is known for. By making smart choices and communicating your dietary needs, you can enjoy a delicious, keto-friendly meal that satisfies both your taste buds and your nutritional goals.
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Sauces: Spicy mustard, soy sauce (in moderation), or butter, avoid sweet teriyaki or plum sauce
When dining at Benihana while following a keto diet, paying close attention to sauces is crucial, as they can easily add hidden carbs and sugars. The key is to choose sauces that align with keto principles, which emphasize low-carb, high-fat options. Spicy mustard is an excellent choice because it adds a bold flavor without any added sugars or carbs. It pairs well with grilled meats and vegetables, enhancing the dish without derailing your macros. Always ask for it on the side to control the portion and avoid any potential additives.
Another keto-friendly option is soy sauce, but it must be used in moderation due to its sodium content. While soy sauce is low in carbs, excessive consumption can lead to bloating or other health issues. Opt for low-sodium versions if available, and use it sparingly to add a savory umami flavor to your meal. It’s particularly great with hibachi-style dishes, but be mindful of portion sizes to stay within your keto limits.
Butter is a fantastic keto-approved sauce or topping at Benihana. It’s rich in healthy fats and contains zero carbs, making it an ideal choice for those following a low-carb lifestyle. Ask your chef to cook your vegetables or meats in butter for added flavor and satiety. Butter not only enhances the taste but also helps you stay full longer, which is beneficial for keto dieters.
On the flip side, it’s essential to avoid sweet teriyaki or plum sauce at all costs. These sauces are loaded with sugar and carbs, which can quickly kick you out of ketosis. Teriyaki sauce, for example, often contains upwards of 10 grams of carbs per tablespoon, making it incompatible with a keto diet. Similarly, plum sauce is high in sugar and should be skipped. If you’re unsure about a sauce, don’t hesitate to ask your server for its ingredients or request alternatives.
To summarize, stick to spicy mustard, soy sauce (in moderation), or butter when enjoying a meal at Benihana on keto. These options provide flavor without compromising your dietary goals. Always avoid sugary sauces like teriyaki or plum sauce, as they can undo your progress. By making informed choices, you can savor the Benihana experience while staying firmly in ketosis.
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Frequently asked questions
Yes, you can enjoy a keto-friendly meal at Benihana by choosing dishes low in carbs and high in protein and healthy fats.
Opt for grilled meats like steak, chicken, or shrimp, and ask for extra vegetables instead of rice or noodles. Sashimi and sushi without rice are also great choices.
No, hibachi fried rice is high in carbs and not suitable for keto. Stick to protein and non-starchy vegetables instead.
Some sauces, like ginger sauce or mustard sauce, may be keto-friendly in moderation. Avoid soy sauce (due to added sugar) and teriyaki sauce, which are high in carbs.
Absolutely! Ask your chef to skip sugary sauces, rice, and noodles, and focus on protein, vegetables, and healthy fats like butter or oil.
