Following a ketogenic diet doesn't mean giving up the pleasure of dining out. With the right knowledge and strategies, you can maintain your low-carb lifestyle while enjoying meals at various restaurants. This comprehensive guide will help you navigate menu options and make informed choices at both fast-food chains and sit-down establishments.
Understanding Keto-Friendly Restaurant Options
Before diving into specific restaurants, it's essential to understand what makes a restaurant keto-friendly. The key is finding establishments that offer high-fat, moderate-protein options while keeping carbohydrates to a minimum. Many restaurants now cater to low-carb diets, making it easier than ever to stay in ketosis while dining out.
Best Restaurant Chains for Keto Dieters
Several restaurant chains excel at accommodating keto diets with their menu offerings and willingness to customize orders:
Steakhouse Restaurants
- Texas Roadhouse: Offers various cuts of meat and low-carb sides
- Outback Steakhouse: Features bunless burgers and grilled proteins
- Ruth's Chris: Provides premium steaks and butter-based preparations
Casual Dining Options
- Buffalo Wild Wings: Wings without breading and various dry rubs
- Red Lobster: Seafood options with butter-based sauces
- Chili's: Fajitas without tortillas and customizable protein options
Fast Food Keto Solutions
Fast food restaurants can be surprisingly accommodating for keto dieters. Here are some reliable options:
Quick-Service Choices
- In-N-Out Burger: "Protein Style" burgers wrapped in lettuce
- Five Guys: Bunless burgers with extensive topping options
- Chipotle: Salad bowls with meat, cheese, and guacamole
Customizing Your Restaurant Orders
Success on keto while dining out often comes down to knowing how to modify standard menu items. Request these common substitutions:
Smart Substitutions
- Replace bread with lettuce wraps
- Swap starchy sides for extra vegetables
- Ask for olive oil and vinegar instead of prepared dressings
- Request butter-based sauces rather than sweet or thickened options
Avoiding Hidden Carbs
Be vigilant about these common sources of hidden carbs in restaurant meals:
Watch Out For
- Marinades and glazes containing sugar
- Thickened sauces using cornstarch or flour
- Breading on fried foods
- Sugar-sweetened beverages and cocktails
Frequently Asked Questions
What are the best keto-friendly restaurant chains for eating out on a low-carb diet? Steakhouses, seafood restaurants, and establishments like Buffalo Wild Wings, Outback Steakhouse, and Texas Roadhouse consistently offer excellent keto options. These restaurants typically provide high-quality proteins and customizable sides.
How can I customize menu orders at restaurants to stay keto while dining out? Request bunless burgers, substitute starches with extra vegetables, ask for lettuce wraps instead of bread, and choose oil-based or butter-based dressings. Don't hesitate to ask about ingredients and request modifications to standard menu items.
Which fast food options are suitable for a ketogenic diet without high-carb sides? Look for bunless burgers at In-N-Out or Five Guys, salad bowls at Chipotle, grilled chicken options at major chains, and wings without breading. Skip the fries and opt for side salads when available.
What common keto-friendly dishes can I find at popular sit-down restaurants like The Cheesecake Factory or Olive Garden? At The Cheesecake Factory, try their grilled proteins, custom salads, or bunless burgers. At Olive Garden, focus on grilled chicken, shrimp, or salmon dishes, and request vegetables instead of pasta.
How do I avoid hidden carbs and sugars in sauces and dressings when eating keto at restaurants? Always ask about sauce ingredients, request dressings on the side, choose oil-based or cream-based options, and avoid glazes or sweet marinades. When in doubt, opt for simple preparations with butter, olive oil, or lemon.
