Brenda Khan
If you're following a keto diet and craving a meal out, Cheddar's Scratch Kitchen offers several options that can fit your low-carb lifestyle. While the menu is heavy on comfort foods, you can still enjoy a satisfying meal by making smart choices. Focus on dishes like grilled meats, such as the Santa Fe Chicken or the Grilled Salmon, and pair them with non-starchy sides like steamed broccoli or a side salad without croutons. Avoid breaded items, sugary sauces, and carb-heavy sides like mashed potatoes or fries. With a little creativity and customization, you can enjoy a delicious keto-friendly meal at Cheddar's.
| Characteristics | Values |
|---|---|
| Menu Options | Grilled Chicken, Steak, Salmon, Salads (without croutons), Veggie Plates |
| Low-Carb Sides | Steamed Broccoli, Green Beans, Side Salad (no dressing), Asparagus |
| Dressing Options | Ranch, Blue Cheese, Caesar (used sparingly) |
| Avoid | Breaded Items, Mashed Potatoes, Rice, Tortillas, Sweet Tea, Desserts |
| Customization Tips | Request no bread, swap sides for extra veggies, ask for butter/oil |
| Beverages | Unsweetened Tea, Water, Diet Soda, Coffee (no sugar) |
| Net Carbs Range | 5-15g per meal (depending on choices and portion sizes) |
| Protein Sources | Chicken, Steak, Fish, Shrimp |
| Fat Sources | Butter, Olive Oil, Cheese (in moderation), Avocado (if available) |
| Popular Keto Choices | Grilled Chicken with Broccoli, Steak with Asparagus, Caesar Salad (no croutons) |
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What You'll Learn
- Appetizers: Opt for wings, deviled eggs, or cheese boards without bread or sugary sauces
- Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings
- Entrees: Go for steak, grilled salmon, or chicken, skipping breaded or sugary options
- Sides: Pick steamed broccoli, green beans, or cauliflower rice instead of mashed potatoes or corn
- Drinks: Stick to water, unsweetened tea, or diet soda; avoid sugary cocktails or juices
Appetizers: Opt for wings, deviled eggs, or cheese boards without bread or sugary sauces
When dining at Cheddar's Scratch Kitchen while following a keto diet, appetizers can be a great way to start your meal without derailing your macros. Opt for wings, as they are a fantastic keto-friendly option. Choose traditional bone-in or boneless wings and request them to be grilled or baked instead of fried to reduce carb intake. Be sure to skip sugary sauces like BBQ or sweet chili and instead go for buffalo, garlic parmesan, or plain wings with a side of ranch or blue cheese dressing. These choices keep the carbs low while maximizing flavor.
Another excellent keto-friendly appetizer at Cheddar's is deviled eggs. Deviled eggs are naturally low in carbs and high in healthy fats, making them a perfect fit for the keto diet. They’re typically made with egg yolks, mayonnaise, and spices, providing a creamy and satisfying option. Since they’re already carb-conscious, you don’t need to make any special requests—just enjoy them as they are. This appetizer is both filling and aligned with your keto goals.
If you’re in the mood for something more indulgent, consider a cheese board, but with modifications. Ask for the cheese board without bread, crackers, or fruit preserves, as these items are high in carbs. Focus on the cheeses, nuts, and any included meats like pepperoni or salami. You can also request extra olives, pickles, or other low-carb accompaniments if available. This way, you can enjoy a decadent appetizer while staying within your keto limits.
When ordering any of these appetizers, always double-check with your server to ensure there are no hidden sugars or carb-heavy ingredients. For example, some sauces or marinades might contain added sugars, so it’s best to clarify. By sticking to wings, deviled eggs, or a modified cheese board, you can enjoy a delicious start to your meal at Cheddar's while maintaining your keto lifestyle. These options are not only flavorful but also align with the low-carb, high-fat principles of the diet.
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Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings
When dining at Cheddar's Scratch Kitchen while following a keto diet, salads can be an excellent choice, but it’s crucial to make mindful selections to stay within your macronutrient goals. Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings is a key strategy here. Grilled chicken is a high-protein, low-carb option that aligns perfectly with keto principles. Opting for grilled chicken ensures you’re getting lean protein without added carbs or sugars often found in breaded or fried options. This simple swap keeps your meal keto-friendly while still satisfying your hunger.
The dressing choice is equally important when customizing your salad. Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings emphasizes the need to steer clear of sugary dressings like ranch, honey mustard, or balsamic vinaigrette, which can be loaded with hidden carbs. Instead, request oil and vinegar, which are typically carb-free and allow you to control the flavor profile. Olive oil and vinegar, for instance, provide healthy fats that are essential for a keto diet while keeping your carb count minimal. Always ask for the dressing on the side to further manage your portions.
Another critical aspect is avoiding carb-heavy toppings like croutons, crispy noodles, or dried fruits. Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings highlights the importance of keeping your salad base clean and keto-compliant. Stick to non-starchy vegetables like spinach, mixed greens, cucumbers, bell peppers, and avocado. These add fiber, nutrients, and healthy fats without spiking your carb intake. Avocado, in particular, is a keto superstar, offering monounsaturated fats that support satiety and overall health.
When ordering, be explicit with your instructions to ensure your salad meets keto standards. For example, say, “I’d like the grilled chicken salad with no croutons, no sugary dressings, and oil and vinegar on the side.” This clarity helps the kitchen staff prepare your meal exactly as needed. Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings is not just a suggestion but a rule of thumb for keto success at Cheddar's. It ensures you enjoy a delicious, nutrient-dense meal without derailing your dietary goals.
Lastly, don’t hesitate to customize further if needed. For instance, if the grilled chicken salad comes with cheese, keep it, as cheese is keto-friendly and adds flavor and fat. However, if it includes apples, corn, or other high-carb ingredients, ask for them to be omitted. Salads: Choose grilled chicken salads with oil and vinegar, avoiding croutons and sugary dressings is a flexible guideline that allows you to adapt any salad on the menu to fit your keto needs. With these adjustments, you can enjoy a satisfying and compliant meal at Cheddar's.
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Entrees: Go for steak, grilled salmon, or chicken, skipping breaded or sugary options
When dining at Cheddar's Scratch Kitchen while following a keto diet, your best bet for entrees is to focus on protein-rich options that are naturally low in carbs. Go for steak, grilled salmon, or chicken, as these choices align perfectly with keto principles. These proteins are not only filling but also free from added sugars and carbs, making them ideal for maintaining ketosis. Always opt for grilled or broiled preparations to avoid any breading or sugary marinades that could derail your diet. By sticking to these simple, unprocessed proteins, you’ll ensure your meal remains keto-friendly while still enjoying the flavors Cheddar's has to offer.
When ordering steak at Cheddar's, choose cuts like sirloin or ribeye, which are naturally low in carbs and high in healthy fats. Be sure to request it without any sugary sauces or glazes, and ask for butter or olive oil on the side for added fat if needed. Pair your steak with a side of steamed broccoli, asparagus, or a side salad with oil and vinegar dressing to keep the meal fully keto-compliant. Skipping breaded or sugary options is crucial, as these can easily add unwanted carbs and kick you out of ketosis.
Grilled salmon is another excellent keto-friendly entree at Cheddar's, as it’s rich in omega-3 fatty acids and protein while being naturally carb-free. Ensure it’s prepared without any sweet glazes or marinades, and instead, ask for lemon wedges or a drizzle of olive oil to enhance the flavor. Like steak, pair your salmon with low-carb vegetables or a simple side salad to complete the meal. Avoiding breaded or sugary options is key, as these can introduce unnecessary carbs that don’t align with your keto goals.
Chicken is a versatile and keto-friendly option at Cheddar's, but it’s important to choose grilled or broiled preparations over breaded or fried versions. Opt for dishes like grilled chicken breasts or thighs, and avoid any dishes with sugary sauces or toppings. For example, a plain grilled chicken breast can be paired with garlic butter or a sprinkle of herbs for flavor without adding carbs. As with steak and salmon, focus on low-carb sides to round out your meal while staying true to your keto plan.
In summary, when selecting entrees at Cheddar's on a keto diet, go for steak, grilled salmon, or chicken, and always skip breaded or sugary options. These protein choices are naturally low in carbs and high in fats, making them perfect for ketosis. By customizing your order to avoid sauces, glazes, or breading, you can enjoy a delicious and satisfying meal that fits seamlessly into your keto lifestyle. Pairing your entree with keto-friendly sides ensures a well-rounded, carb-conscious dining experience.
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Sides: Pick steamed broccoli, green beans, or cauliflower rice instead of mashed potatoes or corn
When dining at Cheddar's Scratch Kitchen while following a keto diet, choosing the right sides is crucial to staying within your macros. One of the best strategies is to opt for steamed broccoli, green beans, or cauliflower rice instead of mashed potatoes or corn. These low-carb options align perfectly with keto principles, as they are rich in fiber and nutrients while keeping your net carb intake minimal. Steamed broccoli, for instance, offers only about 6 grams of carbs per cup, with a significant portion being fiber, making it an excellent choice. Similarly, green beans and cauliflower rice are equally keto-friendly, providing fewer than 10 grams of carbs per serving.
Avoiding mashed potatoes and corn is essential because these sides are high in carbohydrates and can quickly derail your keto goals. Mashed potatoes, often loaded with butter and milk, can contain upwards of 30 grams of carbs per serving, while corn packs around 20 grams of carbs per half-cup. By swapping these out for steamed broccoli or green beans, you not only reduce your carb intake but also increase your vegetable consumption, which is beneficial for overall health. These steamed options are typically prepared simply, without added sugars or starches, making them a safe bet for keto dieters.
Cauliflower rice is another fantastic side option at Cheddar's, especially for those craving a grain-like texture without the carbs. With only about 3 grams of net carbs per cup, it’s a versatile and keto-friendly alternative to traditional rice or corn. You can request it plain or lightly seasoned to keep it low-carb. Pairing cauliflower rice with a protein-rich entrée, such as grilled chicken or steak, creates a balanced and satisfying keto meal. Always confirm with your server that the cauliflower rice is prepared without high-carb additives like sugary sauces or breading.
When ordering, be explicit about your preferences to ensure your sides are prepared keto-friendly. For example, ask for steamed broccoli or green beans without any added butter, sauces, or seasonings that might contain hidden sugars. Most restaurants, including Cheddar's, are accommodating of dietary restrictions and can customize your order to meet your needs. By making these simple swaps, you can enjoy a delicious meal at Cheddar's while staying firmly in ketosis.
Incorporating these low-carb sides into your meal not only supports your keto lifestyle but also adds variety and nutrients to your plate. Steamed broccoli and green beans are packed with vitamins and minerals, while cauliflower rice provides a satisfying base for your meal. By avoiding high-carb sides like mashed potatoes and corn, you’ll feel fuller longer and maintain steady energy levels, which is key to keto success. With a little planning and clear communication, dining out at Cheddar's on keto can be both enjoyable and stress-free.
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Drinks: Stick to water, unsweetened tea, or diet soda; avoid sugary cocktails or juices
When dining at Cheddar's Scratch Kitchen while following a keto diet, it's crucial to pay close attention to your beverage choices, as drinks can easily derail your carb count. The key principle is to stick to water, unsweetened tea, or diet soda and avoid sugary cocktails or juices. Water is your safest bet, as it contains zero carbs and helps maintain hydration, which is essential when you're limiting carbs. If plain water feels too mundane, consider adding a slice of lemon or lime for a hint of flavor without adding carbs. Unsweetened tea is another excellent option, but be cautious about adding sweeteners—stick to stevia, monk fruit, or other keto-friendly sweeteners instead of sugar or honey.
Diet soda can be a viable choice if you crave something carbonated, but be mindful of artificial sweeteners and their potential impact on your keto journey. While they are low in carbs, some people find that artificial sweeteners can trigger cravings or stall progress. If you choose diet soda, opt for options like Diet Coke, Diet Dr Pepper, or unsweetened sparkling water with a splash of flavor. Always check the label to ensure there are no hidden sugars or carbs. Remember, the goal is to keep your drink choices as low-carb as possible to stay within your keto macros.
One major pitfall to avoid at Cheddar's is sugary cocktails or juices. Cocktails often contain high amounts of sugar from mixers like juice, soda, or syrups, which can quickly exceed your daily carb limit. Even seemingly innocent drinks like lemonade or sweet tea are loaded with sugar and should be avoided. Similarly, fruit juices, even if they sound healthy, are concentrated sources of sugar and carbs. If you're craving something beyond water or unsweetened tea, consider asking for a sugar-free or low-carb option, but always double-check the ingredients to ensure they align with your keto goals.
Another tip is to be cautious about flavored or sweetened iced teas, as these often contain added sugars. Stick to plain, unsweetened iced tea and sweeten it yourself with a keto-friendly sweetener if needed. Additionally, avoid creamy or milk-based drinks, as these can contain hidden carbs from sugar or milk solids. By focusing on water, unsweetened tea, or diet soda, you can enjoy your meal at Cheddar's without compromising your keto diet. Staying disciplined with your drink choices will help you stay on track and make your dining experience both enjoyable and keto-friendly.
Lastly, don’t hesitate to ask your server for recommendations or modifications to ensure your drink aligns with your keto needs. Many restaurants, including Cheddar's, are becoming more accommodating to dietary restrictions. By prioritizing low-carb beverages like water, unsweetened tea, or diet soda, and steering clear of sugary cocktails or juices, you can maintain ketosis while still savoring your meal. Keeping your drink choices simple and mindful will ensure that your keto journey remains uninterrupted, even when dining out.
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Frequently asked questions
Yes, you can enjoy keto-friendly options at Cheddar's by choosing dishes low in carbs and high in protein and fats, such as grilled meats, salads without sugary dressings, and non-breaded sides.
Keto-friendly entrees include the Santa Fe Spinach Dip (without chips), Grilled Salmon, or the Ribeye Steak, paired with non-starchy sides like broccoli or a side salad.
Yes, you can opt for sides like Steamed Broccoli, Green Beans, or a House Salad without croutons and with a low-carb dressing like Ranch or Blue Cheese.
Absolutely! You can order any burger "bunless" and pair it with lettuce, cheese, avocado, and keto-friendly toppings, served with a side salad or steamed veggies.
Cheddar's doesn't offer keto-specific desserts, so it’s best to skip dessert or bring your own keto-friendly treat if you’re craving something sweet.
