Leena Watts
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. Eating keto can be challenging, especially when eating out at a restaurant, as it can be difficult to find keto-friendly options. However, with a little planning and knowledge of what to eat and what to avoid, it is possible to stick to the keto diet while dining out. This involves knowing how to modify your meal, avoiding carbs and sugars, adding healthy fats, and asking questions about ingredients and substitutions. This guide will provide tips and tricks for ordering keto-friendly meals when eating out, including choosing the right proteins, sides, and restaurants with keto options.
| Characteristics | Values |
|---|---|
| Planning | Check the menu in advance and call ahead to confirm if you can make any necessary substitutions |
| Protein | Steak, grilled chicken, fish, bacon, eggs, shrimp, ham, poke bowls, fajitas |
| Carbohydrates | Avoid bread, buns, rice, potatoes, pasta, pizza crust |
| Vegetables | Broccoli, salad, avocado, olives, green beans, cauliflower, spinach |
| Fats | Cheese, butter, olive oil, guacamole |
| Drinks | Tea, coffee |
| Dessert | None, unless keto-friendly options are available |
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What You'll Learn
Plan ahead
Planning ahead is key when it comes to eating out on keto. Knowing where you'll be eating in advance allows you to check the menu and call ahead to confirm if you can make any necessary substitutions. You can also ask if it's possible to bring part of your meal. This way, you can be sure to enjoy healthy fats and avoid hidden ingredients that might not be keto-friendly.
When checking the menu, look for dishes that are high in fat and moderate in protein, and avoid high-carb options. You can also modify your meal by asking the server to remove any non-keto items like potatoes or rice and replace them with grilled veggies, avocado, or a side salad with olive oil. If you're ordering a sandwich or burger, you can ask for it to be served without the bread or bun. If you're craving pizza, ask for a crustless option or choose a pizza with a low-carb cauliflower crust.
If you're unable to find any keto-friendly main courses, opt for some healthy keto-approved sides instead. Choose a side salad, a side of meat, and/or low-carb veggies drizzled with olive oil or butter. You can also add an extra dose of healthy fat by requesting avocado, egg, or extra butter or olive oil.
Remember, it's important to ask questions to ensure you don't accidentally eat something that will kick you out of ketosis. Don't be worried about annoying the waiter—ask about ingredients and substitutions to make sure your meal aligns with your keto goals.
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Choose keto-friendly restaurants
Eating keto doesn't mean you have to give up dining out. Many restaurants now offer a wide range of keto-friendly options. Here are some tips for choosing keto-friendly restaurants and dishes:
When selecting a keto-friendly restaurant, look for places that offer a variety of healthy keto options beyond the typical bunless burgers and grilled chicken salads. Some popular keto-friendly restaurant chains include:
- Chipotle: Skip the tortillas, rice, and beans, and opt for their Keto Salad Bowl with meat, veggies, cheese, and guacamole.
- The Cheesecake Factory: With over 200 menu items, you can find low-carb dishes that fit your keto macros.
- Olive Garden: Skip the pasta and choose their grilled salmon filet with a side salad instead of the soup.
- Applebee's: Go for their USDA Select Sirloin with a side of Fire-Grilled Veggies and add a side of guacamole for more fat.
- Red Lobster: Avoid breaded seafood and choose simple grilled or steamed protein like crab legs, shrimp, or salmon with a cup of melted butter for extra fat.
- Five Guys: Ditch the bun and fries and go for their Bacon Cheeseburger with a Double Lettuce Wrap.
- Chick-fil-A: Try their grilled nuggets with a Side Salad or their Cobb Salad without corn.
- In-N-Out: Order any burger "Protein Style," which comes wrapped in lettuce instead of a bun.
- El Pollo Loco: The Pollo Fit Menu features keto-friendly options like the Double Chicken Avocado Salad or the Double Protein Avocado Pollo Fit Bowl.
Other tips for eating keto at restaurants
- Choose a protein that's not fried, such as steak, grilled chicken, or fish, and pair it with a side of non-starchy vegetables or a salad with no croutons.
- Be cautious of hidden ingredients like sauces or gravies that may contain added sugars or flours.
- Watch your portions, as protein portions may be too large, and vegetable portions too small, leading to an unbalanced meal.
- If you're craving pizza, look for crustless options or ask if they can make it without the crust. Be mindful that cauliflower crust pizzas can still be high in carbs.
- Buffets can be a good option as they offer a variety of choices, but remember to focus on health and enjoyment rather than getting your money's worth.
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Avoid hidden carbs and sugars
When eating out on a keto diet, it's important to be mindful of hidden carbs and sugars that can sabotage your efforts. Here are some tips to help you avoid them:
Firstly, be cautious when ordering dishes with sauces or gravies. These condiments can be loaded with added sugars or flours, increasing your carbohydrate intake unintentionally. It's best to opt for simple preparations with minimal ingredients, such as grilled or steamed options. If you're unsure about a particular dish, don't hesitate to ask the server for clarification or request that your meal be prepared without sugary sauces.
Secondly, watch out for hidden carbs in nuts and supplements. Nuts, despite being high in protein and good fats, can contain significant amounts of carbs. For example, cashews have 30 grams of carbs per 100 grams. Similarly, dietary supplements and vitamins may contain hidden carbs to enhance their taste, so be sure to check the labels carefully.
Additionally, when dining out, be mindful of salad dressings and condiments. While a salad may seem like a healthy option, the dressings can be loaded with hidden sugars and carbs. Opt for low-carb dressings like ranch or Italian, or stick with simple oil and vinegar. If you're ordering a burger, ask for it to be bunless and avoid ketchup, which has a high sugar content.
Furthermore, be cautious when consuming frozen foods, as they can be packed with hidden carbs and sugars. Even those marketed as low-carb may have hidden sugars and chemical additives. Read the nutrition labels carefully and pay attention to the total carb count and ingredient list.
Lastly, beware of sugar-free drinks and protein bars. Sugar-free drinks may contain sugar alcohols that can increase your blood sugar levels, ultimately affecting your carb intake. Protein bars often contain high-sugar ingredients like rice syrup, honey, or molasses. Always read the labels and be mindful of the carb content in seemingly healthy options.
By following these tips and being vigilant about reading labels and understanding ingredient lists, you can successfully avoid hidden carbs and sugars while dining out on a keto diet.
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Ask questions
Eating out on keto can be challenging, but with a little planning and some adjustments, it is possible to stick to your diet. Here are some tips on what to ask when ordering keto at a restaurant:
Ask about the Ingredients
Ask for Customizations
Don't be afraid to ask for customizations to make your meal keto-friendly. For example, you can ask for a bunless burger or sandwich, or request that your meal be served without the starchy side dish, such as potatoes or rice, and replaced with extra vegetables or a side salad. You can also ask for extra healthy fats, such as avocado, butter, or olive oil, to increase the fat content of your meal, which is essential in the keto diet.
Ask about Pizza Crust
If you're craving pizza, inquire about crustless options or cauliflower crusts, which are lower in carbohydrates. Be mindful that even cauliflower crusts can be high in carbs due to the rice flour used, so it's best to check the nutrition facts before ordering.
Ask about Dessert Options
Most restaurants may not have keto-friendly desserts, so you may need to get creative. Consider ordering a cup of coffee or tea, or, if available, a cheese plate or a dish with dark chocolate, which is typically lower in carbs and sugar.
Remember, it is always a good idea to plan ahead and check the menu in advance to see if any adjustments are needed. Many restaurants are accommodating and will be happy to make substitutions to suit your dietary needs.
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Modify your meal
If you're ordering a sandwich or burger, ask for it without the bread or bun. You can also opt for a bunless sandwich or burger over a bed of greens with lemon and olive oil or avocado. If you're craving a pizza, ask for a crustless option or one with a cauliflower crust. Load up on toppings and avoid eating the crust.
If you're at a buffet, choose low-carb options and skip the grains, potatoes, and sugar. You can also order two or three appetizers, such as a salad, shrimp cocktail, and a cheese plate, to create a delicious low-carb meal.
When in doubt, skip the main course altogether and opt for keto-approved sides like a side salad, meat, or low-carb veggies drizzled with olive oil or butter. You can also add an extra dose of healthy fat, such as avocado, egg, or extra butter or olive oil, to your meal to make it more fat-friendly.
Remember to ask questions to ensure you don't accidentally eat something that will kick you out of ketosis.
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Frequently asked questions
It's always good to plan ahead and know what to eat and what to avoid. Some keto-friendly options include bunless burgers, grilled chicken salads, sashimi, fajitas without tortillas or sides, grilled fish, and steaks with a side of steamed broccoli or other vegetables.
Some keto-approved sides include a side salad, a side of meat, and/or low-carb veggies drizzled with olive oil or butter.
It's important to know what to look out for and ask questions about your meal. Avoid sauces and dressings unless you know exactly what's in them. You can also modify your meal by removing non-keto items like potatoes or rice and replacing them with grilled veggies or a side salad.
