Keto Eating Out: Complete Guide to Dining Out on a Keto Diet

Following a ketogenic diet doesn’t mean you have to sacrifice your social life or give up the convenience of eating out. While it may seem challenging to maintain your low-carb, high-fat lifestyle when dining at restaurants, it’s entirely possible with the right knowledge and strategies.

The ketogenic diet typically requires limiting total daily carb intake to 50 grams or fewer, or 25 grams or fewer of net carbs (total carbs minus fiber). This can feel restrictive when you’re not in control of the kitchen, but with proper planning and smart menu choices, keto eating out can be both enjoyable and successful.

This comprehensive guide will walk you through everything you need to know about eating out on keto, from general tips and strategies to specific restaurant recommendations and menu items that will keep you in ketosis.

Understanding Keto Eating Out: The Basics

When you’re eating out on a ketogenic diet, your primary goal is to maintain your macronutrient ratios while enjoying your meal. This means focusing on:

• High-fat proteins: Fatty cuts of meat, fish with natural oils, and dishes prepared with healthy fats
• Low-carb vegetables: Leafy greens, cruciferous vegetables, and other non-starchy options
• Healthy fats: Avocado, cheese, butter, olive oil, and other quality fat sources
• Minimal carbohydrates: Avoiding bread, pasta, rice, potatoes, and sugar-laden sauces

The good news is that many restaurants are becoming increasingly aware of dietary preferences and are willing to accommodate modifications. Don’t be afraid to ask questions about ingredients or request substitutions.

Essential Tips for Successful Keto Eating Out

Plan Ahead

Before heading to a restaurant, take a few minutes to review the menu online. Most establishments now post their menus on their websites, and many include nutritional information. This advance research allows you to identify keto-friendly options and plan any necessary modifications.

Master the Art of Modifications

Don’t hesitate to customize your order. Common keto-friendly modifications include:

• Requesting bunless burgers or lettuce wraps instead of bread
• Substituting starchy sides (fries, rice, potatoes) with salad, vegetables, or extra protein
• Asking for sauces and dressings on the side
• Replacing breaded items with grilled alternatives
• Doubling up on non-starchy vegetables

Watch Out for Hidden Carbs

Many restaurant dishes contain hidden carbohydrates in the form of:

• Sugary sauces and marinades (teriyaki, barbecue, honey mustard)
• Breading and batter on fried foods
• Flour-based gravies and cream sauces
• Croutons and crispy toppings
• Sweet dressings

Build Your Plate Strategically

When ordering, think of your plate in thirds: one-third protein, one-third healthy fats, and one-third low-carb vegetables. This visual approach helps ensure you’re getting adequate nutrition while staying within your carb limits.

Best Types of Restaurants for Keto Eating Out

Steakhouses

Steakhouses are perhaps the easiest option for keto eating out. They typically offer high-quality cuts of meat, seafood, and low-carb sides like salads, steamed vegetables, and sautéed mushrooms. Stick with grilled or roasted options and avoid anything glazed or covered in sweet sauce.

Mexican Restaurants

Mexican cuisine can be surprisingly keto-friendly when you know what to order. Focus on fajitas (skip the tortillas), carnitas, carne asada, and burrito bowls without rice and beans. Load up on guacamole, cheese, sour cream, salsa, and lettuce.

Seafood Restaurants

Fresh seafood is naturally low in carbs and high in healthy fats, especially fatty fish like salmon, mackerel, and tuna. Choose grilled, baked, or broiled preparations over fried options, and pair with buttery vegetables or a fresh salad.

Mediterranean and Greek Restaurants

Mediterranean cuisine offers many keto-friendly options like grilled meats, Greek salads, lamb chops, and seafood prepared with olive oil. Skip the pita bread, rice, and potatoes, and focus on proteins, vegetables, and healthy fats.

Asian Restaurants

While Asian cuisine can be carb-heavy, there are keto-friendly options available. Look for Mongolian barbecue where you can build your own bowl, choose stir-fries without noodles or rice, or opt for hot pot restaurants where you control all ingredients.

30+ Keto-Friendly Restaurant Chains

Fast Food Options

1. Chipotle

Chipotle offers a build-your-own approach that’s perfect for keto. Order a salad bowl or regular bowl (skip the rice and beans) with your choice of protein, fajita vegetables, cheese, guacamole, salsa, sour cream, and lettuce. Their Keto Salad Bowl comes pre-configured with all the right ingredients.

2. Jimmy John’s

This sandwich shop lets you order any sub as an “Unwich,” which replaces the bread with a lettuce wrap. All Unwiches contain 10 grams of net carbs or fewer, making them ideal for keto eating out.

3. Five Guys

Five Guys offers bunless burgers served in a bowl or wrapped in lettuce. You can customize with bacon, cheese, mushrooms, and other low-carb toppings. Their burgers are cooked in peanut oil and contain no fillers or additives.

4. In-N-Out Burger

Order any burger “Protein Style” to have it wrapped in lettuce instead of a bun. Their “Not So Secret Menu” makes this a well-known option that staff are familiar with preparing.

5. Wendy’s

Wendy’s allows you to order any burger without a bun, and their salads can be made keto-friendly by choosing grilled chicken and avoiding croutons. Opt for creamy dressings like ranch or blue cheese.

6. Chick-fil-A

Choose grilled nuggets, grilled chicken sandwiches (no bun), or salads with grilled chicken. Their Cobb Salad without corn is an excellent keto option. Pair with a side salad or kale crunch side instead of fries.

7. Popeyes Louisiana Kitchen

While most items are breaded, Popeyes offers Blackened Tenders that are unbreaded and seasoned with Cajun spices. Pair with green beans for a complete keto meal.

8. El Pollo Loco

This flame-grilled chicken chain offers a Pollo Fit Menu with keto-specific items like the Double Protein Avocado Bowl and the Keto Burrito. Their grilled chicken is naturally low in carbs.

9. Qdoba

Similar to Chipotle, Qdoba lets you build custom bowls and salads. Their Smoked Brisket Keto Bowl is specifically designed for low-carb eating, and they offer cauliflower rice as a keto-friendly alternative.

10. Subway

Order any sub as a salad instead of on bread. Choose protein-rich options like rotisserie chicken, turkey, or steak, and load up with vegetables, cheese, and oil-based dressings.

Fast Casual and Casual Dining

11. The Cheesecake Factory

Despite its name suggesting carb-heavy desserts, The Cheesecake Factory offers numerous keto options. Try the SkinnyLicious Grilled Salmon, bunless burgers, or create your own omelet with keto-friendly fillings like cheese, bacon, mushrooms, and spinach.

12. Buffalo Wild Wings

Traditional wings are naturally carb-free, and their dry seasonings add minimal carbs. Avoid sweet sauces like honey BBQ or teriyaki, and stick with dry rubs or buffalo-style preparations.

13. Noodles & Company

This chain offers zucchini noodles as a substitute for pasta, allowing you to enjoy several dishes keto-style. Their online nutrition calculator can filter by keto preferences to show you exactly what to order.

14. Olive Garden

Ask to substitute pasta with extra broccoli in any dish. Their salad without croutons is keto-friendly, as are several meat and seafood entrées when ordered without pasta or bread.

15. BurgerFi

Order any burger “Green Style” to have it served on a lettuce bun. BurgerFi uses high-quality grass-fed beef and makes fresh sauces in-house.

16. Chili’s Grill & Bar

Chili’s offers bunless burgers, grilled chicken, steaks, and fajitas without tortillas. Their salads can be customized with grilled proteins and no croutons for a satisfying keto meal.

17. BJ’s Restaurant and Brewhouse

With numerous protein and vegetable options, BJ’s makes it easy to customize keto meals. Try salads with grilled chicken or steak, removing high-carb ingredients like croutons, corn, and sweet sauces.

18. On the Border

Order fajitas and skip the tortillas, rice, and beans. Enjoy the grilled meat and vegetables with guacamole, cheese, and sour cream for a satisfying keto meal.

19. Joe’s Crab Shack

Fresh seafood is naturally keto-friendly. Choose steamed or grilled options like crab legs, shrimp, or fish. Avoid fried items and carb-heavy sides like corn and potatoes.

Steakhouse Chains

20. Outback Steakhouse

Outback makes keto eating out simple with their selection of grilled steaks, chicken, and seafood. Pair your entrée with non-starchy sides like broccoli, asparagus, or a house salad without croutons.

21. LongHorn Steakhouse

Choose from various cuts of steak, grilled salmon, or pork chops. Avoid sugary glazes and opt for butter or herb seasonings. Side options include Brussels sprouts, asparagus, and fresh vegetables.

22. Texas Roadhouse

This Texas-themed steakhouse offers plenty of keto options including steaks, ribs (ask about sugar content in rubs), grilled chicken, and salmon. Keto-friendly sides include sautéed mushrooms, house salads, and green beans.

23. Ruth’s Chris Steak House

High-end steakhouses like Ruth’s Chris are ideal for keto eating out. Their premium cuts of beef, lobster tail, and fresh fish are all excellent choices. Pair with butter-sautéed vegetables or a classic Caesar salad without croutons.

24. Morton’s The Steakhouse

Morton’s offers USDA Prime steaks, fresh seafood, and low-carb vegetable sides. Their straightforward preparation methods make it easy to stay keto without modifications.

Breakfast and Diner Chains

25. IHOP

While famous for pancakes, IHOP offers excellent keto breakfast options. Build-your-own omelets with cheese, bacon, sausage, mushrooms, and spinach are perfect for keto eating out. Skip the pancakes and hash browns.

26. Denny’s

Denny’s serves breakfast all day, making it easy to order scrambled eggs, bacon, sausage, and other keto staples any time. Try their All-American Slam without hash browns or toast, or customize any omelet.

27. Cracker Barrel

Order from their “Wholesome Fixin’s” menu or customize traditional breakfast platters. Good options include eggs cooked in butter, bacon, sausage, and grilled chicken without breading.

Pizza Chains

28. Blaze Pizza

Blaze offers a keto-specific crust made from cauliflower and cheese. Their Keto Pizza comes with spicy red sauce, mozzarella, bacon, cherry tomatoes, mushrooms, and spinach, but you can customize with any toppings.

29. Marco’s Pizza

Order a Pizza Bowl, which includes all your favorite toppings and cheese without the crust. You get the flavor of pizza in a keto-friendly format.

Buffet-Style Restaurants

30. Golden Corral

Buffets can be ideal for keto eating out because you control exactly what goes on your plate. At Golden Corral, choose from grilled meats, roasted turkey, baked fish, salads, and low-carb vegetables like broccoli, Brussels sprouts, and green beans.

31. Texas de Brazil

Brazilian steakhouses offer unlimited meat carved tableside, making them perfect for keto. Enjoy the salad bar (skip the croutons and starchy items) and endless portions of beef, pork, chicken, and lamb.

32. Fogo de Chão

Similar to Texas de Brazil, Fogo de Chão provides a continuous service of fire-roasted meats. Take advantage of their market table with fresh salads, vegetables, and cheeses while enjoying unlimited grilled proteins.

Keto Options by Cuisine Type

Italian Restaurants

Italian dining doesn’t have to be off-limits. Focus on meat dishes like chicken piccata, grilled fish, or veal marsala. Ask for extra vegetables instead of pasta, and enjoy salads with oil and vinegar dressing. Appetizers like antipasto platters (skip the bread) are excellent choices.

Chinese Restaurants

Chinese restaurants can be tricky due to sugar-heavy sauces and cornstarch thickeners. Opt for steamed dishes with sauce on the side, hot pot where you control ingredients, or simple preparations like steamed fish or roasted duck. Avoid sweet and sour, orange chicken, and breaded items.

Thai Restaurants

Thai curry dishes made with coconut milk can be keto-friendly when ordered without rice or noodles. Choose protein-rich options like grilled meat or seafood salads (ask about sugar in dressings), and tom yum soup without noodles.

Indian Restaurants

Tandoori meats, curry dishes with cream bases, and vegetable sides like saag paneer work well for keto. Avoid rice, naan, and dishes with lentils or chickpeas. Ask about sugar content in sauces, as some curry preparations include added sugars.

What to Avoid When Keto Eating Out

Certain foods and preparations should be avoided to maintain ketosis:

• Breaded and fried foods: The breading adds significant carbs
• Sugary sauces: Teriyaki, BBQ, honey mustard, sweet chili, and ketchup
• Starchy sides: French fries, rice, pasta, potatoes, corn, and beans
• Bread products: Buns, rolls, tortillas, and croutons
• Sweet beverages: Soda, juice, sweetened tea, and cocktails with mixers
• Desserts: Most traditional desserts are too high in carbs

Smart Substitutions for Keto Eating Out

Make these simple swaps to stay on track:

• Replace buns with lettuce wraps or simply go bunless
• Substitute fries with side salads, steamed vegetables, or coleslaw (check for sugar)
• Choose cauliflower rice instead of regular rice
• Ask for zucchini noodles instead of pasta
• Request sautéed mushrooms or asparagus instead of mashed potatoes
• Order water, unsweetened iced tea, or coffee instead of sugary drinks

Questions to Ask Your Server

Don’t be shy about asking these important questions when keto eating out:

• Are there any sugars or starches in this sauce or marinade?
• Can I substitute the [carb-heavy side] with extra vegetables or a salad?
• Is this breaded or can I get it grilled instead?
• What oils are used for cooking?
• Can I get dressing or sauce on the side?
• Is there a nutrition guide available?

Beverage Choices for Keto Eating Out

Staying hydrated and choosing appropriate beverages is crucial:

• Best choices: Water, sparkling water, unsweetened iced tea, black coffee, or coffee with heavy cream
• Alcoholic options: Dry wine, light beer in moderation, or spirits with sugar-free mixers
• Avoid: Soda, juice, sweet tea, smoothies, and cocktails with sugary mixers

Managing Social Situations

Keto eating out often involves social situations. Here’s how to navigate them successfully:

Business Dinners

Focus on the conversation while making smart menu choices. Most business-friendly restaurants offer steak, fish, or chicken entrées that can easily be made keto-friendly. Don’t draw unnecessary attention to your diet unless asked.

Family Gatherings

If you’re eating at a family member’s chosen restaurant, review the menu beforehand and identify your options. Most families are understanding about dietary preferences when explained simply.

Date Nights

Choose restaurants with diverse menus that offer clear keto options. Steakhouses, seafood restaurants, and upscale casual dining establishments typically work well for romantic dinners while maintaining your diet.

Staying in Ketosis While Traveling

When traveling, keto eating out becomes even more important:

• Research restaurant options near your destination beforehand
• Pack keto-friendly snacks like nuts, cheese, and meat sticks
• Choose hotels with mini-fridges to store backup food
• Use restaurant finder apps to locate keto-friendly options
• Don’t be afraid to eat the same meal multiple times if you find something that works

Common Mistakes to Avoid

Watch out for these common pitfalls when keto eating out:

• Assuming “grilled” means keto-friendly without checking for glazes or marinades
• Forgetting to account for hidden carbs in sauces and dressings
• Eating the complimentary bread basket out of habit
• Not speaking up about modifications needed
• Overcompensating with too much protein and not enough fat
• Choosing “low-fat” options that often contain added sugar

Tools and Apps to Help

Several tools can make keto eating out easier:

• Carb Manager: Track your daily carb intake and search restaurant nutrition information
• MyFitnessPal: Extensive database of restaurant foods with macro breakdowns
• Yelp: Search for restaurants and filter reviews mentioning keto or low-carb options
• Restaurant websites: Most chains now post nutritional information online

The Bottom Line

Keto eating out is entirely achievable with proper planning, smart menu choices, and confidence in requesting modifications. The key is to focus on whole food proteins, healthy fats, and low-carb vegetables while avoiding breaded items, sugary sauces, and starchy sides.

Remember that most restaurants are willing to accommodate dietary preferences, especially as keto and other low-carb diets become increasingly popular. Don’t hesitate to ask questions, request substitutions, and customize your order to fit your needs.

With the 30+ restaurant options outlined in this guide, plus general strategies for any dining situation, you can maintain your ketogenic lifestyle while enjoying the social and practical benefits of eating out. The most important thing is to plan ahead, stay informed about menu options, and remain flexible when perfect keto choices aren’t available.

By mastering the art of keto eating out, you’ll find that following a ketogenic diet is sustainable long-term, allowing you to enjoy dining experiences without sacrificing your health goals or social connections.

Sources:

• Diet Doctor – Guide to Eating Out on Low Carb
• Ruled.me – Complete Guide to Keto Restaurant Options
• National Institutes of Health – Ketogenic Diet Research
• American Diabetes Association – Healthy Eating Out Tips
• Mayo Clinic – Low-Carb Diet Information