Madeleine Hull
Sticking to a keto diet while eating out can be challenging, but it is possible to make healthy choices. The ketogenic diet is a low-carb, moderate-protein, and high-fat diet, so when eating at a restaurant, it's best to opt for dishes that fit this description. Scanning the menu for keto-friendly options that are likely to be sugar-free is a good place to start. Ordering a simple protein like grilled poultry, fish, or meat without sauce, combined with non-starchy vegetables, is a great keto-friendly choice. Breakfast is often easier, with omelettes, eggs, and egg-based dishes being good low-carb options. Many restaurants now offer menu options specifically catered to keto dieters, and even if they don't, it's usually possible to modify dishes to fit your keto regimen.
| Characteristics | Values |
|---|---|
| Base | Simply prepared protein such as poultry, fish, or meat grilled and without sauce |
| Vegetables | Non-starchy vegetables like zucchini, broccoli, leafy greens such as kale or collard greens |
| Fats | Avocado, healthy oils |
| Breakfast | Omelettes, eggs, bacon, sausage |
| Salads | Caesar salad without croutons, Cobb salad with grilled chicken |
| Customisations | Swap bread, pasta, potatoes, and rice with salad or extra veggies |
| Fast food | Burrito bowls, sub bowls, Egg McMuffin, Sausage McMuffin |
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What You'll Learn
Check the menu online first
Checking the menu online first is a great strategy when eating out on a keto diet. Most restaurants now have their menus available online, so you can easily scan the options from the comfort of your home and plan your order in advance. This is especially helpful if you are new to keto and unsure about navigating the menu. By taking a sneak peek at the menu before you go, you can identify keto-friendly options that align with your dietary needs.
When browsing the menu online, keep an eye out for dishes that are likely to be sugar-free and delicious. Look for options that emphasize healthy fats and proteins, which are essential components of the keto diet. For example, a steak paired with green vegetables and grilled avocado is a perfect keto combo. You can also opt for simply prepared proteins, such as grilled poultry, fish, or meat without any sauces, and combine them with non-starchy vegetables like zucchini, broccoli, or leafy greens.
In addition to checking the menu online, don't be afraid to make special requests or modifications when you're at the restaurant. Many restaurants are accommodating of dietary restrictions and preferences. You can ask for your meal to be customized by substituting starchy sides with extra vegetables or a salad. For instance, if you're ordering a burger, you can request to swap the bun with a lettuce wrap or go "green style" to minimize carbs.
Remember, the key to staying on track with your keto diet while dining out is careful ordering and customization. By checking the menu online first, you can make informed choices and ensure that your meal aligns with your keto regimen. This proactive approach will help you navigate the menu with confidence and allow you to enjoy your dining experience without compromising your dietary goals.
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Avoid starchy sides
When eating out on a keto diet, it's important to be mindful of the starchy side dishes that often accompany meals. These can quickly add up in terms of carbohydrate content and take you over your daily carb limit.
Starchy sides are typically made from grains or high-carb vegetables. Examples of starchy sides to avoid when eating out on a keto diet include:
- Bread: Ask for your meal to be served without the bread or bun, and opt for a lettuce wrap or a knife and fork instead.
- Pasta: This is made from wheat flour and is high in carbohydrates. Avoid pasta-based dishes or ask for zucchini noodles or spiralized vegetable alternatives.
- Potatoes: Mashed, baked, or fried potatoes are common side dishes that are high in starch and carbohydrates. Opt for a side salad or extra vegetables instead.
- Rice: Similar to potatoes, rice is a high-carb side dish that is often served with meals. Ask for cauliflower rice or extra vegetables instead.
By avoiding these starchy sides and opting for non-starchy vegetables instead, you can keep your carbohydrate intake low and stay on track with your keto diet while dining out.
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Ask for customisations
It's always a good idea to check the menu of the restaurant you're visiting beforehand. That way, you can plan what to order and see if any customisations are needed. Most restaurants will be happy to accommodate your requests, so don't be afraid to ask. Here are some customisation ideas to help you stick to your keto diet:
- Ask for sauce on the side: Sauces, gravies, and dressings can contain hidden carbohydrates from added sugars or flour. Asking for these on the side lets you control the amount added to your meal.
- Swap starchy sides: Opt for a salad or extra vegetables instead of starchy sides like bread, pasta, potatoes, or rice.
- Customise your protein: If the protein option is breaded or battered, ask for it grilled instead. You can also ask for a smaller portion to keep your meal balanced.
- Modify your meal: If you're ordering a dish like spaghetti bolognese, ask for the sauce to be served without the pasta, perhaps with a side of sauteed green vegetables.
- Choose wisely at fast-food restaurants: Many fast-food meals are based on bread or tortillas. Ask for your meal in a bowl instead of on a bun, like a sub or burrito bowl.
- Be mindful of toppings: Toppings like croutons or tortilla chips can add extra carbs. Leave these off your salad or soup.
- Go for healthy fats: Avocado, cheese, and olive oil are great ways to add healthy fats to your meal.
Remember, the key to successful customisations is to be mindful of your choices and not be afraid to ask. Most restaurants will be accommodating, and with a few simple adjustments, you can enjoy a delicious keto-friendly meal.
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Choose low-carb options
When eating out on a keto diet, it's important to remember that you can always ask the restaurant to modify your meal. You can also check the menu online in advance to plan your order. Here are some tips for choosing low-carb options when dining out:
Firstly, avoid starchy sides like bread, pasta, potatoes, and rice. Instead, opt for a salad or extra vegetables. You can also ask for a larger portion of vegetables as a side. For example, if you're ordering a Spaghetti Bolognese, you could ask for the sauce to be served in a bowl with a side of sautéed green vegetables. This can be topped with Parmesan cheese for extra flavour.
Secondly, choose a simply prepared protein such as grilled poultry, fish, or meat without any sauce. For example, a steak with a side of steamed broccoli and grilled avocado is a perfect keto combination. You can also add healthy fats like avocado to your meal, which has been shown to lower your calorie intake at your next meal.
Thirdly, be mindful of hidden carbohydrates in sauces and gravies, which can contain added sugars or flours. Ask for these to be left off your meal, or choose a different option if necessary. For example, at the Cheesecake Factory, you can order a small Caesar salad without the croutons to reduce the carb count.
Finally, if you're dining at a fast-food restaurant, be aware that many menu items are based on bread, tortillas, or other high-carb ingredients. However, you can often order a "bowl" option instead of a sandwich or burrito to reduce the carb content. For example, a burrito bowl from Qdoba made with ground beef, guacamole, lettuce, fajita vegetables, and fresh salsa is a delicious and keto-friendly option.
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Opt for non-starchy vegetables
When eating out on a keto diet, it's important to be mindful of hidden carbohydrates in restaurant dishes. Opting for non-starchy vegetables is a great way to ensure you stay on track with your keto diet.
Non-starchy vegetables are full of vitamins, minerals, fibre, and phytochemicals, and they have very few calories and carbohydrates. This makes them an ideal food group to consume in abundance on the keto diet. When choosing your vegetables, go for fresh, frozen, or canned options without added sodium, fat, or sugar. If using canned or frozen vegetables, check the label and opt for those without added salt. Frozen or canned vegetables in sauces tend to be higher in fat and sodium. If using canned vegetables with sodium, remember to drain and rinse them with water to reduce the sodium content.
Some examples of non-starchy, keto-friendly vegetables include celery, zucchini, mushrooms, broccoli, green beans, spinach, kale, bell peppers, lettuce, radishes, cucumbers, asparagus, and tomatoes. These vegetables can be enjoyed in a variety of ways when dining out. For example, you could order a steak with a side of steamed broccoli and grilled vegetables, or a Cobb salad with grilled chicken and avocado. If you're at a burger place, you could ask for a "green-style" cheeseburger, which usually means the bun is replaced with lettuce, and add some avocado for healthy fats.
Remember, the best keto vegetables tend to grow above ground, as root vegetables typically carry more carbohydrates. So, when scanning the menu, look for dishes featuring these non-starchy vegetables, and don't be afraid to ask for customizations to make your meal keto-friendly.
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Frequently asked questions
It is important to remember that keto options vary depending on the restaurant. Some good options include a steak with green vegetables, omelettes, eggs, salads, and avocado.
Most restaurants now have their menus available online. Scan the menu for keto-friendly options that are likely to be sugar-free and low carb. Once you get to the restaurant, you can carefully order your dish to customize it and make it perfect for your keto diet.
Most fast-food restaurants offer some good low-carb options, and many items can be modified to fit your keto diet. For example, you can order a burrito bowl instead of a burrito or a sub in a bowl instead of on a bun. Some good keto options at McDonald's include their Egg McMuffin and Sausage McMuffin breakfast sandwiches.
A salad paired with a shrimp cocktail and a cheese plate makes a delicious low-carb keto appetizer.
