Keto Food: Best Places To Find Your Favorite Low-Carb Treats

The ketogenic diet is a popular, very-low-carb, moderate-protein, and high-fat diet. It can be challenging to find keto-friendly food options, but they are available in grocery stores and restaurants. When grocery shopping, keto dieters can look for animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Some examples of keto-friendly foods include eggs, meat, poultry, fish, cheese, nuts, seeds, and dark chocolate. When dining out, keto dieters should be mindful of portion sizes, hidden ingredients, and sauces or gravies that may contain carbohydrates. However, many restaurants now offer keto-friendly options or can modify existing menu items to accommodate keto diets.

Keto-friendly restaurants

Eating keto at a restaurant can be challenging, but many popular chains now offer keto-friendly options. Here are some keto-friendly restaurants to choose from:

Chipotle

Chipotle offers a build-your-own Tex Mex experience with fresh, high-quality ingredients. You can make salads, bowls, tacos, or burritos with a variety of meats, veggies, and toppings. To keep your meal keto, choose a bowl or salad and load up on low-carb ingredients like meat, veggies, cheese, guacamole, and salsa. Alternatively, order a Keto Salad Bowl, which features either chicken or steak with lettuce, salsa, cheese, and guacamole.

Red Robin

Mainstream burger joints often offer lettuce-wrapped burgers, and Red Robin is no exception. You can order any of their burgers "wedgie-style," which means your burger comes wrapped in lettuce instead of a bun. Some of their keto-friendly options include the Royal (with a fried egg on top) or the Guacamole Bacon Burger.

Buffalo Wild Wings

Buffalo Wild Wings is a great option for keto dieters, as their Traditional Wings have zero carbs. They also offer a variety of sauces and seasonings with only one to three grams of carbs per serving. Some keto-friendly sauce options include Mild, Medium, Hot, Wild, Blazin', Parmesan Garlic, and Spicy Garlic.

Panera Bread

Although Panera Bread is known for its sandwiches and bread-heavy menu, it's possible to make keto-friendly choices. Simply order one of their savoury sandwiches without the bread, or opt for the Greek salad with chicken or the Caesar salad without croutons. You can also enjoy the Homestyle Chicken Noodle Soup or the Ten Vegetable Soup.

Taco Bell

Taco Bell's menu is highly customisable, making it easy to create keto-friendly meals. Load up on keto items a la carte, such as romaine lettuce, protein, cheese, veggies, guacamole, sour cream, and low-carb sauces. You can also order menu items in bowls, such as the Beefy 5-Layer Burrito, Fiesta Salad, or the Power Bowl, and make keto-friendly substitutions.

Chili's

Chili's offers a mix of Tex Mex and American dishes with several keto-friendly options. You can choose bunless burgers, steak, grilled chicken, grilled fish, or entrée salads. Their Chili-Rubbed Ancho Salmon or Steak Fajitas (without tortillas or rice) are good choices. You can also try their Classic Sirloin, which comes with steamed broccoli, but skip the mashed potatoes.

The Cheesecake Factory

While The Cheesecake Factory is known for its cheesecakes, it also has a large menu with many keto-friendly options. The Skinnylicious Grilled Salmon, served with mixed veggies, is a good choice. You can also try the California Omelette, which comes with avocado, mushrooms, sour cream, cheese, tomato, garlic, and green onions.

Olive Garden

Although Olive Garden is a carb-heavy Italian restaurant, there are keto-friendly options available. The Herb-Grilled Salmon, served with Parmesan garlic broccoli, can be ordered as-is. You can also add a side salad, but go easy on the dressing. Other keto-friendly entrées include the Chicken Piccata, Grilled Chicken Margherita, and the Famous House Salad (without croutons).

In-N-Out Burger

In-N-Out Burger is a popular West Coast chain that offers a "Not So Secret Menu" with keto-friendly options. You can order any burger "Protein Style," which means it comes wrapped in lettuce instead of a bun. Try the Double-Double Protein Style, a double cheeseburger with onion, lettuce, burger sauce, and tomato.

Jimmy John's

Jimmy John's is a popular sandwich shop that offers a variety of subs and wraps. You can make any of their subs an "Unwich" by replacing the bread with a lettuce wrap, reducing the carbs and calories. According to their website, all Unwiches contain 10 grams of net carbs or less. Try the Big John Unwich, which features roast beef, lettuce, tomato, and mayo, with a total of 4 grams of carbs.

Keto-friendly snacks

Meat and Poultry

Red meat and poultry are excellent keto-friendly options, boasting zero carbs while providing high amounts of fat and moderate protein. Beef, pork, lamb, chicken, and turkey can be conveniently enjoyed as cold cuts, such as slices of turkey with cream cheese and pickles. Alternatively, you can opt for more substantial options like beef sticks or smoked sausages, ensuring they are sugar-free and keto-friendly.

Fish and Seafood

All types of fish and seafood are perfect for keto dieters, offering zero carbs and essential fatty acids. Canned tuna is a convenient option for a quick snack, and pairing it with healthy fats like olive oil or mayonnaise in a tuna salad can boost your fat intake. For a more indulgent treat, try salmon and crab stacks, or even smoked salmon roll-ups.

Eggs

Hard-boiled eggs are a portable and affordable keto snack, providing only 1 gram of carbs per egg and a good amount of protein and healthy fats. For a more elaborate snack, try bacon cheddar devilled eggs or make mini egg cups with vegetables and cheese.

Cheese

Cheese is a versatile and delicious keto snack option, with most varieties containing just 1 gram of carbs per 28 grams. Enjoy cheese on its own, such as Parmesan or cheddar cheese crisps, or pair it with vegetables, like cucumber "sushi" rolls with ham and cheese. You can also make a quick snack by pairing string cheese with half an avocado.

Nuts and Seeds

Nuts and seeds are convenient keto snacks, but it's important to be mindful of their carb counts. Portion control is key when snacking on nuts to stay within your keto carb range. Good choices include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds. You can also enjoy them with celery sticks or a handful of berries.

Vegetables

Vegetables are an important part of the keto diet, providing fibre and essential nutrients while being low in carbs. Enjoy vegetables like celery, broccoli, cauliflower, and cucumbers with a high-fat dip like ranch or a creamy cheese dip. Avocados are another excellent choice, providing healthy fats and essential vitamins and minerals. Try them stuffed with almond butter and strawberries or turn them into edible bowls filled with mozzarella, cherry tomatoes, and basil.

Fruits

While fruits tend to be high in carbs, there are a few keto-friendly options, especially those high in fibre. Avocados, strawberries, blackberries, raspberries, blueberries, and starfruit can be enjoyed in moderation. Get creative and turn starfruit into crispy low-carb chips or blend frozen avocado with unsweetened almond milk for a creamy treat.

Other Options

In addition to the above, there are numerous other keto-friendly snacks to explore. Dark chocolate (at least 70% cocoa) is a tasty treat, and you can also find keto-friendly cookies, crackers, and even popcorn. For a savoury crunch, try pork rinds or roasted seaweed sheets.

Remember, planning and preparation are key to success on the keto diet. Stock up on keto-friendly foods and get creative with your snacks to ensure you stay on track and satisfied!

Keto-friendly animal products

When following a keto diet, it is important to focus on animal products that are grass-fed or pasture-raised, and fatty cuts of meat and wild-caught seafood. Processed meats and farmed animal meats should be avoided as much as possible.

Meat

• Beef
• Goat meat
• Lamb
• Pork
• Rabbit
• Turkey
• Venison

Fish and Seafood

• Salmon
• Sardines
• Mackerel
• Tuna
• Halibut
• Cod
• Shellfish (shrimp, crab, oysters, and octopus)

Eggs

Eggs are an excellent source of protein and are very keto-friendly, as they contain less than 1 gram of carbohydrates and about 6 grams of protein per large egg.

Organ Meats

Beef liver

In addition to these animal products, bacon, cheese, and some dairy products like Greek yogurt and cottage cheese are also keto-friendly.

Keto-friendly drinks

The keto diet is a low-carb, high-fat diet that restricts daily carbohydrate intake to 20-50 grams. This means that keto-friendly drinks are those that have under 5 grams of carbs per serving. Here are some examples of drinks that are suitable for the keto diet:

Water

Water is the best beverage for the keto diet. It has no carbs and is a great way to stay hydrated. You can drink plain or sparkling water, and even add a sprinkle of salt if you're experiencing the keto flu or a headache.

Tea and Coffee

Unsweetened tea and coffee are also great keto-friendly options. They have no carbs and no calories, making them ideal for a keto diet. You can drink them hot or iced, and even add some heavy cream or butter for flavour and extra fat. Just be mindful of what you add to your tea and coffee, as milk can add 1-3 grams of carbs.

Diet Soda

While diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, they may not be the best choice due to their artificial sweeteners. These sweeteners can have negative effects on your gut health and strengthen sugar cravings. Instead, look for sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol, such as Zevia and Virgil's Zero Sugar.

Sparkling Water

Sparkling water is another excellent low-carb choice. It's typically unsweetened, making it a great keto option. Try brands like Perrier, Aura Bora, and Hint.

Vegetable and Fruit Juices

While fruit juices are typically high in sugar and not suitable for the keto diet, there are some exceptions. Lemon and lime juices are low in carbs and can be added to water or tea for flavour. You can also juice some low-carb vegetables like leafy greens, but keep in mind that juicing removes most of the nutritious fibre.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, unsweetened plant-based milk alternatives like almond, coconut, and soy milk are perfect keto-friendly options.

Alcoholic Beverages

Moderate consumption of certain alcoholic drinks is allowed on the keto diet. Dry red and white wine is fine in moderation, and spirits like vodka, gin, rum, and whiskey have no carbs at all. Beer is generally not keto-friendly, but there are some low-carb options like Budweiser Select 55, Michelob Ultra, and Miller 64.

Keto-friendly meals

The keto diet is based on eating high-fat, low-carb foods. This means that keto-friendly meals can be made from a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Here are some ideas for keto-friendly meals:

Breakfast

• Egg-based dishes: Omelettes, scrambled eggs, or boiled eggs are all good options. You could also make pancakes using almond flour or frittatas with vegetables and meats.
• Avocado toast: Use keto-friendly bread or replace the toast with lettuce leaves.
• Yogurt: Opt for plain Greek yogurt or cottage cheese with chopped nuts and cinnamon.
• Smoothies: Blend avocado, spinach, or other low-carb fruits and vegetables with unsweetened plant-based milk and protein powder.

Lunch and Dinner

• Salads: Build a salad with leafy greens such as spinach, kale, arugula, and lettuce. Add in non-starchy vegetables like zucchini, avocado, olives, and bell peppers. Top with grilled chicken, salmon, or another protein of your choice.
• Chicken: Try dishes like chicken Alfredo, chicken piccata, or chicken pesto with zucchini "pasta".
• Beef: Enjoy a juicy steak, beef stroganoff, or beef tacos in lettuce cups or low-carb tortillas.
• Fish and seafood: Bake or pan-fry salmon, shrimp, or white fish and serve with low-carb vegetables. You can also make dishes like shrimp scampi, garlic butter shrimp, or coconut chicken curry.
• Pork: Try glazed pork chops, pork belly adobo, or bacon ranch chicken.
• Vegetarian options: Make cauliflower mac and cheese, veggie stir-fry, or stuffed peppers.

Snacks and Sides

• Cheese: Enjoy cheddar, parmesan, or other varieties as crisps, cubes, or melted on dishes.
• Nuts and seeds: These are high in fat and low in carbs, making them a great keto-friendly snack.
• Avocados: Slice them up or make guacamole.
• Olives: Enjoy as a snack or add them to your dishes.
• Dark chocolate: Choose dark chocolate with a minimum of 70% cocoa solids.

Desserts

• Cheesecake: Use almond flour for the base and sweeten with low-carb sweeteners.
• Brownies: Try fudgy keto brownies made with almond flour and cocoa powder.
• Fat bombs: These are a classic keto snack and can be made in various flavours.

Frequently asked questions