Eating out while following a ketogenic diet can be challenging, but many restaurants now offer keto-friendly options. These establishments cater to low-carb, high-fat preferences by providing dishes that align with keto guidelines. At least 40 chain restaurants across the United States offer menu items suitable for keto dieters, making it easier to maintain ketosis while dining out.

Keto-friendly restaurants typically feature meals rich in protein and healthy fats, with minimal carbohydrates. Some popular choices include bunless burgers, salads with high-fat dressings, and vegetable-based substitutes for traditional carb-heavy sides. Many establishments also offer nutrition information, allowing diners to track their macronutrient intake accurately.

From fast-food joints to sit-down eateries, the range of keto-accommodating restaurants continues to grow. Some even specialize exclusively in low-carb cuisine, offering innovative dishes like keto pizza with gluten-free crusts or zucchini noodles as pasta alternatives. This expanding selection gives keto dieters more flexibility and variety when choosing where to eat.

Understanding the Keto Diet

The ketogenic diet is a low-carb, high-fat eating plan designed to shift the body’s metabolism into a state of ketosis. This metabolic state allows the body to burn fat for fuel instead of carbohydrates.

The Fundamentals of Keto

The keto diet typically involves consuming 70-80% of calories from fat, 15-20% from protein, and only 5-10% from carbohydrates. This drastic reduction in carb intake forces the body to use fat as its primary energy source.

Ketosis occurs when the liver breaks down fatty acids into ketone bodies. These ketones then become the main fuel for the brain and body.

Many people turn to the keto diet for weight loss, but it may also offer other potential benefits such as improved blood sugar control and increased energy levels.

Keto Macronutrients and Net Carbs

On a keto diet, tracking macronutrients is crucial. The focus is on limiting carbohydrates while increasing fat intake.

Net carbs are the total carbohydrates minus fiber. This calculation is important because fiber doesn’t significantly impact blood sugar levels.

A typical keto meal plan might include:

• Healthy fats: avocados, olive oil, nuts, seeds
• Protein sources: meat, fish, eggs
• Low-carb vegetables: leafy greens, broccoli, cauliflower

Most keto dieters aim to keep their net carb intake below 20-50 grams per day to maintain ketosis.

The Role of Fiber in a Keto Diet

Fiber is a type of carbohydrate that the body cannot digest. It plays a vital role in a keto diet by:

1. Promoting digestive health
2. Helping to maintain feelings of fullness
3. Supporting a healthy gut microbiome

While limiting carbs, it’s important not to neglect fiber intake. Keto-friendly fiber sources include:

• Chia seeds
• Flaxseeds
• Almonds
• Coconut

These foods provide essential nutrients without significantly increasing net carb intake. Adequate fiber consumption can help prevent common keto diet side effects like constipation.

Identifying Keto-Friendly Foods

Navigating keto-friendly options at restaurants requires knowing which foods align with the diet’s principles. Key components include high-fat items, moderate protein, and very low carbohydrates.

Optimal Protein Choices

Steakhouses offer excellent protein options for keto dieters. Filet mignon and ribeye steaks provide high-quality protein without added carbs. Chicken dishes, when prepared without breading or sugary sauces, are also suitable. Fish and seafood make great keto choices. Grilled salmon, tuna, or cod offer healthy fats and protein.

Restaurants often feature these protein sources:

• Grilled chicken breast
• Beef tenderloin
• Salmon fillet
• Shrimp skewers

When ordering, request no breading and ask for butter or olive oil instead of starch-based sides.

Best Fat Sources for Keto

Healthy fats are crucial for keto dieters. Avocado is an excellent source, often found in salads or as a side. Many restaurants offer avocado as an add-on to dishes. Olive oil and butter are common in food preparation and can be requested as additional toppings.

Keto-friendly fat sources include:

• Avocado
• Olive oil
• Butter
• Heavy cream
• Cheese

Ask for extra butter on steaks or vegetables. Choose oil-based salad dressings over creamy ones, which may contain hidden carbs.

Vegetables and Greens on Keto

Low-carb vegetables are essential for a balanced keto diet. Leafy greens like spinach and kale are excellent choices. Broccoli is a popular keto-friendly vegetable, often available as a side dish. Salads make great keto meals when topped with protein and healthy fats.

Keto-friendly vegetable options:

• Spinach
• Broccoli
• Cauliflower
• Zucchini
• Asparagus

Request substitutions for high-carb sides. Replace fries or mashed potatoes with steamed broccoli or a side salad. Be cautious of vegetable dishes with sauces, as they may contain hidden carbs.

Keto Dining Out: Restaurant Types

Many restaurants offer keto-friendly options, but some types are particularly well-suited for low-carb diners. Certain cuisines and restaurant styles make it easier to stick to a ketogenic diet while eating out.

Steakhouses and Grills

Steakhouses are ideal for keto dieters. They offer a variety of meat options, typically prepared without added carbs. Popular choices include ribeye, sirloin, and filet mignon. Side dishes often include low-carb vegetables like asparagus or broccoli.

Outback Steakhouse provides a “Keto-Friendly” menu section with dishes like grilled salmon and steaks. Longhorn Steakhouse offers customizable meals where diners can swap high-carb sides for keto-friendly alternatives.

When dining at steakhouses, opt for simple meat preparations without sugary marinades or sauces. Request butter or olive oil for added fats.

Seafood Restaurants

Seafood restaurants are excellent choices for keto dieters. Fish and shellfish are naturally low in carbs and high in protein and healthy fats.

Red Lobster offers various grilled fish options and lobster tails. Bonefish Grill provides customizable seafood dishes with low-carb vegetable sides.

When ordering, choose grilled, baked, or broiled seafood over breaded or fried options. Ask for lemon butter sauce instead of sugary glazes.

Seafood salads can be keto-friendly when ordered without croutons and with oil-based dressings.

Italian Restaurants

Italian cuisine can be challenging for keto dieters, but with careful choices, it’s possible to enjoy a low-carb meal.

At Carrabba’s Italian Grill, opt for grilled chicken, fish, or steak dishes. Replace pasta sides with extra vegetables or a side salad.

Olive Garden offers zucchini noodles as a low-carb pasta alternative. Their grilled chicken and salmon entrees can be keto-friendly when paired with vegetable sides.

Avoid bread, pasta, and pizza. Focus on meat and fish-based dishes with vegetable sides.

Casual Dining and Fast Food

Many casual dining and fast-food chains now offer keto-friendly options.

Chipotle’s salad bowls with meat, cheese, and guacamole are popular among keto dieters. Skip the rice and beans.

The Cheesecake Factory provides a “Skinnylicious” menu with low-carb options. Choose grilled meats or fish with vegetable sides.

At Buffalo Wild Wings, opt for traditional wings with low-carb sauces like garlic parmesan or lemon pepper.

Fast food burger chains often offer lettuce-wrapped burgers as a low-carb alternative. Choose sugar-free beverages or water to accompany your meal.

Keto-Friendly Menu Items

Restaurants offer numerous options for keto dieters to enjoy satisfying meals while staying within their carb limits. Many establishments now cater to low-carb preferences with specially designed dishes and easy modifications.

Salads and Bowls

Salads and bowls are excellent keto choices at most restaurants. A Cobb Salad typically includes low-carb ingredients like eggs, bacon, avocado, and blue cheese. Caesar Salads can be keto-friendly when ordered without croutons.

Many eateries offer Keto Salad Bowls, which often feature a base of mixed greens topped with protein, healthy fats, and low-carb vegetables. These bowls may include grilled chicken, steak, or salmon, along with toppings like olives, feta cheese, and olive oil-based dressings.

Low-Carb Entrées

Bunless Burgers are a popular keto option available at most restaurants. The patty is served without the bun, often wrapped in lettuce or presented on a bed of greens. Toppings like cheese, bacon, and avocado add flavor and healthy fats.

Lettuce Wraps, sometimes called “Unwiches,” replace bread with large lettuce leaves. These can be filled with various meats, cheeses, and low-carb vegetables.

Fajitas are another keto-friendly choice when ordered without tortillas. The sizzling platter of grilled meat, peppers, and onions can be enjoyed with guacamole, sour cream, and cheese.

Keto Adaptations and Substitutions

Many restaurants are willing to make keto-friendly adaptations to menu items. Replacing high-carb sides like fries or rice with steamed vegetables or side salads is a common request.

Sauces and dressings can often be served on the side, allowing diners to control portions. Oil and vinegar make excellent keto-friendly dressing alternatives.

Some establishments offer cauliflower rice or zucchini noodles as low-carb substitutes for traditional grains and pasta. These options allow keto dieters to enjoy dishes that would otherwise be off-limits.

Meals on the Go

Finding keto-friendly options when eating out or on the move can be challenging but is entirely possible with the right strategies. Many restaurants and fast food chains now offer low-carb alternatives to accommodate different dietary needs.

Quick-Service Restaurants

Several quick-service restaurants provide keto-friendly options. Chipotle offers salad bowls with meat, cheese, and guacamole. Subway allows customers to turn any sandwich into a salad. At Panera Bread, order a Greek salad with chicken or steak.

Burger joints like Five Guys and In-N-Out offer lettuce-wrapped burgers. KFC’s grilled chicken is a suitable keto option. Taco Bell has a “Power Menu” with protein-heavy bowls that can be customized to be low-carb.

Always ask for sauces and dressings on the side to control carb intake. Many restaurants are willing to make substitutions to accommodate dietary needs.

Keto Fast Food Tips

When ordering fast food on a keto diet, focus on protein and healthy fats. Choose grilled chicken or beef patties without buns. Opt for side salads instead of fries. At sandwich shops, request your filling in a bowl or wrapped in lettuce.

Avoid breaded items, sugary sauces, and high-carb sides. Be cautious with condiments – ketchup and barbecue sauce often contain hidden sugars. Mustard, mayo, and hot sauce are typically safer choices.

Use nutrition information available on restaurant websites or apps to plan your meal in advance. This helps in making informed decisions and staying within your carb limit.

Portable Keto Snacks

Preparing keto-friendly snacks to carry can help avoid temptation when on the go. Hard-boiled eggs, cheese sticks, and nuts are easy, portable options. Pre-cut vegetables like celery or cucumber with individual servings of cream cheese or guacamole work well.

Beef jerky or pork rinds provide a savory crunch without carbs. Prepare small bags of olives or pickles for a salty snack. Avocados are nutrient-dense and travel well.

For sweet cravings, carry sugar-free Jell-O cups or a small amount of 85% dark chocolate. Keto-friendly protein bars can be convenient but check labels carefully for net carb content.

Keto Options at Popular Chains

Many popular restaurant chains now offer keto-friendly menu items or customizable options to accommodate low-carb diets. These choices allow keto dieters to enjoy meals out while staying within their desired macronutrient ratios.

Sandwich Shops and Delis

Jimmy John’s offers Unwiches – lettuce-wrapped sandwiches without the bread. Popular keto choices include the Big John Unwich with roast beef and the Italian Night Club Unwich. Subway provides salad bowls with protein toppings like grilled chicken, tuna, or steak. Customers can add cheese, avocado, and oil-based dressings for extra fat.

Jersey Mike’s allows any sub to be made as a “Sub in a Tub” without bread. Keto-friendly options include:

• Chipotle Cheese Steak
• Club Supreme
• The Big Kahuna Cheese Steak

Panera Bread offers several keto-friendly salads. The Greek Salad with Chicken and Caesar Salad with Chicken are good choices when ordered without croutons.

Chicken and Burger Joints

Chick-fil-A’s Grilled Nuggets are a popular keto option with only 1g net carbs per 8-count serving. The Cobb Salad with Grilled Chicken is another low-carb choice when ordered without corn and crispy red bell peppers.

At Wendy’s, the Baconator or Dave’s Double can be ordered without the bun and ketchup. In-N-Out offers “Protein Style” burgers wrapped in lettuce instead of a bun.

Popeye’s Blackened Chicken Tenders are a keto-friendly alternative to their breaded options. For sides, green beans are the lowest-carb choice.

Five Guys allows any burger to be ordered in a lettuce wrap. Toppings like bacon, cheese, mushrooms, and jalapeños can be added for extra flavor and fat.

Coffee Shops and Cafés

Starbucks offers several keto-friendly drink options:

• Americano
• Espresso
• Cold Brew
• Unsweetened Iced Tea

For food, the Sous Vide Egg Bites (bacon & gruyere or egg white & roasted red pepper) are low in carbs.

Dunkin’ provides similar keto drink options. Their Wake-Up Wrap with bacon, egg, and cheese can be ordered without the tortilla for a low-carb breakfast.

Peet’s Coffee offers a Keto-Friendly Breakfast Sandwich with egg, cheese, and uncured ham on a cheese crisp “bun”. Their unsweetened cold brew and americano are also suitable for keto diets.

Specialty Keto Dishes and Where to Find Them

Many restaurants now offer innovative keto-friendly options that cater to low-carb diets without sacrificing flavor or variety. These dishes reimagine classic favorites and introduce creative new concepts to satisfy keto cravings.

Innovative Keto Pizzas

Blaze Pizza leads the way with its keto crust made from cauliflower, mozzarella cheese, and eggs. This crust contains only 2 grams of net carbs per slice. Toppings include high-fat options like bacon, sausage, and extra cheese. Some locations offer a specific “Keto Pizza” with spicy red sauce, mozzarella, bacon, cherry tomatoes, mushrooms, and spinach.

Other pizzerias use almond flour or cheese-based crusts to create low-carb pizza options. These alternatives allow keto dieters to enjoy pizza night without breaking their carb limits. Toppings focus on meats, cheeses, and low-carb vegetables to keep the carb count down.

Keto-Friendly Burgers

Red Robin offers a “Royal Red Robin Burger” wrapped in lettuce instead of a bun. This burger comes topped with bacon, egg, and cheese for a high-fat, low-carb meal. Shake Shack provides a similar option with their lettuce-wrapped ShackBurger.

Bareburger takes keto burgers further with their “Keto Burger.” This features a grass-fed beef patty topped with bacon, cheddar cheese, and avocado, all served on a bed of mixed greens. TGI Fridays also offers bunless burger options that can be customized to fit keto macros.

Creative Keto Entrées

Many restaurants now offer “Keto Bowls” filled with low-carb ingredients. These often include a base of leafy greens topped with meats, cheeses, and keto-friendly vegetables. Some restaurants use cauliflower rice as a low-carb alternative to traditional grains.

Zucchini noodles have become a popular pasta substitute in many Italian restaurants. These “zoodles” pair well with rich, creamy sauces and protein-heavy toppings. Steakhouses often offer keto-friendly options like ribeye steaks paired with low-carb sides such as sautéed mushrooms or creamed spinach.

Sandwich shops have adapted to keto diets by offering lettuce wraps or turning sandwiches into salads. This allows keto dieters to enjoy their favorite flavors without the carb-heavy bread. Some cafes now offer sous vide egg bites as a protein-rich, low-carb breakfast option.

Navigating Nutrition and Menu Information

Many restaurants now provide detailed nutritional information for their menu items. This data empowers keto dieters to make informed choices and maintain their low-carb lifestyle while dining out.

Decoding Nutritional Menus

Nutritional menus typically display calories, total fat, protein, and carbohydrates for each dish. Keto dieters should focus on high-fat, moderate-protein options with minimal carbs. Look for items with less than 10g of net carbs per serving. Pay attention to hidden carbs in sauces, dressings, and marinades. Some restaurants list sugar alcohols separately, which can be subtracted from total carbs.

Key nutrients to check:

• Total fat (aim for 70-80% of calories)
• Protein (moderate amounts)
• Total carbohydrates
• Fiber (subtract from total carbs)
• Sugar alcohols (if listed)

Calculating Net Carbs

Net carbs are the digestible carbohydrates that impact blood sugar levels. To calculate net carbs, subtract fiber and sugar alcohols from the total carbohydrate count. This formula helps keto dieters accurately track their carb intake:

Net Carbs = Total Carbs - Fiber - Sugar Alcohols

For example, if a salad contains 15g total carbs, 5g fiber, and 2g sugar alcohols, the net carbs would be 8g. Be cautious with sugar alcohols, as some may still affect blood sugar. When in doubt, count half of the sugar alcohols towards net carbs.

Requesting Keto Modifications

Don’t hesitate to ask for modifications to make dishes more keto-friendly. Common requests include:

• Substituting high-carb sides with extra vegetables or salad
• Asking for sauces and dressings on the side
• Replacing breaded items with grilled options
• Requesting extra butter or olive oil for added fat

Many restaurants are accommodating to dietary needs. Be specific about your requirements, such as “no bread” or “steamed vegetables instead of rice.” Some establishments offer lettuce wraps as alternatives to buns or tortillas. When in doubt, ask the server about low-carb options or speak with the chef about possible modifications to menu items.

Conclusion: Embracing a Keto Lifestyle

The keto diet offers a unique approach to nutrition, emphasizing healthy fats and low carbohydrate intake. Many restaurants now cater to this dietary preference, providing keto-friendly options that align with the diet’s macronutrient profile.

Dining out while following a ketogenic lifestyle has become increasingly accessible. Numerous establishments offer dishes rich in protein and healthy fats, allowing individuals to maintain their diet even when eating away from home.

Keto-friendly meals often feature ingredients such as avocados, cheese, and meats, which support the high-fat, moderate-protein requirements of the diet. These options can contribute to weight loss goals for those following the ketogenic approach.

When embracing a keto lifestyle, it’s important to be mindful of ingredient lists and nutritional information. Many restaurants are willing to customize dishes to accommodate dietary needs, making it easier to stay on track.

By choosing keto-friendly options at restaurants, individuals can enjoy social dining experiences without compromising their dietary goals. This flexibility helps make the ketogenic diet a sustainable long-term choice for many.