A Keto Eater’s Guide to Dining Out

Following a keto diet while eating out can be tricky since most restaurant dishes are higher in carbs than you might think, often due to breading, sugary sauces, or large portions.

But don’t worry! With some planning and smart choices, you can enjoy keto-friendly meals at most restaurants.

5 Tips for Finding and Enjoying Keto-Friendly Restaurants

1. Do your research online Plan your meal by looking at menus in advance to avoid carb-heavy temptations.
2. Don’t overlook local restaurants They often accommodate dietary preferences and may offer more flexibility than chains.
3. Look for “build-your-own” style restaurants Places like Chipotle or Subway let you control ingredients and carb intake.
4. Plan your day around eating out Adjust your meals earlier in the day to allow for some indulgence later.
5. Use our restaurant guide Our top 40 list helps you find low-carb options at various eateries.

How to Order Keto-Friendly Meals at Almost Any Restaurant

• Choose classic grilled meats Opt for steak, salmon, or chicken without sugary glazes, and pair with low-carb veggies.
• Ask for sandwiches without bread Many sandwiches can be enjoyed as lettuce wraps.
• Order main dish salads wisely Skip the croutons and sugary dressings, and choose creamy options instead.
• Substitute veggies for pasta At Italian restaurants, ask for broccoli instead of pasta.

Best Restaurant Chains for Keto Dining

Best Fast Food

• In-N-Out Ask for their famous cheeseburger “protein style” for a lettuce wrap.
• Noodles Company Offers zucchini noodles for those counting carbs.
• Dickey’s Barbecue Provides meat without sauce, plus keto-friendly sides.
• Jimmy John’s Turn any sandwich into a lettuce wrap by requesting “Unwich” style.
• Freddy’s Offers lettuce wrap options for their burgers.

Best Casual Dining

• Elevation Burger Grass-fed beef burgers available as lettuce wraps.
• Chipotle Create a keto bowl with meat, veggies, and salsa.
• Bonefish Grill Upscale seafood with many keto-friendly protein options.
• On the Border Mexican food with fajitas and steak options.
• Just Salad Customizable salads with a dedicated keto option.

Family-Friendly

• Blaze Pizza Offers cauliflower-based keto crust pizza.
• IHOP Provides pancake-free breakfast options like eggs and bacon.
• Wingstop Offers wings with various sauces and dips.
• Marco’s Pizza Build-your-own pizza bowls with low-carb options.
• Ruby Tuesday Steakhouse fare with low-carb vegetable sides.

Best Budget

• Chili’s Offers fajitas and steak with minimal carbs.
• Waffle House Provides eggs, bacon, and omelettes without pancakes.
• Chick-fil-A Their grilled nuggets and kale crunchwrap are keto-friendly.
• Popeyes Black chicken tenders are keto-friendly without sides.
• Subway Turn any sub into a salad bowl without bread.

Best Steakhouses

• Outback Steakhouse Offers diverse steak, seafood, and side options.
• Ruth’s Chris Upscale steakhouse with keto-friendly proteins.
• LongHorn Steakhouse Provides steak, chicken, fish, and salads.
• Saltgrass Steakhouse Classic Texas steakhouse with keto-friendly options.
• Texas Roadhouse Offers multiple keto meal choices.

Best Coffee Shops

• Starbucks Simple coffee drinks can be keto-friendly with unsweetened syrups.
• Dunkin’ Donuts Offers coffee, bacon, and bread-free sandwiches.
• Tim Hortons Provides coffee and bread-free sandwich options.
• Dutch Bros Offers black coffee with cream.
• Peet’s Coffee & Tea Provides bacon, spinach, and Swiss quiche with coffee made with heavy cream.

Best Upscale Dining

• Fogo de Chao Brazilian steakhouse with unlimited sides.
• The Melting Pot Fondue experience avoiding bread and chocolate.
• Del Frisco’s Modern American cuisine with many keto options.
• Texas de Brazil Brazilian steakhouse focusing on meats and veggies.
• Morton’s The Steakhouse High-end steakhouse with classic keto options.

International Chains

• Five Guys Available in the UK, Germany, and Spain, offering lettuce-wrap burgers.
• Giraffas Brazilian chain offering meat and vegetable options.
• Baba Rafi Turkish Kebab Asian chain with bread-free kebabs.
• El Jannah Australian chain specializing in Lebanese charcoal chicken.
• Nando’s South African chain offering peri-peri chicken and vegetables.

Canadian Options

• AW Canadian burger chain offering hormone-free patties as lettuce wraps.

We hope these tips help you enjoy keto-friendly meals when dining out!