Navigating Keto Dining: Restaurant Guide

The ketogenic diet, known as keto, has surged in popularity for its effectiveness in promoting weight loss and improving overall health. But maintaining a ketogenic lifestyle while dining out can be challenging. This guide highlights 13 popular restaurants where you can easily find keto-friendly options and provides specific ordering recommendations to stay on track with your low-carb goals.

What is the Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. This drastically reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Key Principles:

• High Fat Intake: 70-80% of daily calories.
• Moderate Protein Intake: 20-25% of daily calories.
• Very Low Carbohydrate Intake: 5-10% of daily calories (typically under 50 grams per day).

Challenges of Eating Keto at Restaurants

Eating out presents several challenges for those following a ketogenic diet:

• Hidden Carbs: Sauces, dressings, and marinades often contain added sugars and starches.
• Unhealthy Fats: Many restaurants use vegetable oils that are high in omega-6 fatty acids, which can be inflammatory.
• Portion Sizes: Restaurant portions are often excessive, making it difficult to control macronutrient intake.
• Lack of Transparency: It can be difficult to know exactly what ingredients are used in each dish.

13 Keto-Friendly Restaurants & What to Order

Here are 13 popular restaurants and specific menu items that can be easily modified to fit a ketogenic diet:

1. Chipotle

Chipotle is a great option for a customizable keto meal. The key is to focus on meat, cheese, and low-carb toppings.

• Recommended Order:
• Salad Bowl: Order a salad bowl with steak, carnitas, or chicken.
• Toppings: Add guacamole, cheese, sour cream, and salsa (avoid corn salsa and black beans).
• Dressing: Opt for the vinaigrette sparingly or skip it altogether to minimize carbs.
• Keto Bowl Hack: Many people order a bowl with double meat and skip the rice and beans.

2. McDonald’s

While McDonald’s might not seem like the most keto-friendly option, there are ways to make it work, especially in a pinch.

• Recommended Order:
• Breakfast:
• Egg McMuffin (without the muffin): Order an Egg McMuffin and discard the muffin.
• Sausage Patty with Egg: Ask for a sausage patty with a folded egg.
• Lunch/Dinner:
• Burger (without the bun): Order any burger and remove the bun. Request lettuce wrap if available.
• Side Salad with Ranch: Add a side salad with ranch dressing (watch the carb count on dressings).
• Tips: Avoid sugary sauces and high-carb sides like fries and ketchup.

3. Starbucks

Navigating Starbucks can be tricky due to the high sugar content in many drinks. However, with a few modifications, you can enjoy a keto-friendly beverage.

• Recommended Order:
• Coffee/Espresso:
• Black Coffee or Espresso: Unsweetened is the best option.
• Americano: Espresso with hot water.
• Keto Latte:
• Order: An unsweetened latte with heavy cream or almond milk (unsweetened).
• Sweetener: Use sugar-free syrups or a keto-friendly sweetener like stevia or monk fruit.
• Tea:
• Unsweetened Black or Green Tea: Always a safe bet.
• Tips: Avoid regular milk, flavored syrups, and blended drinks, which are typically high in sugar.

4. Subway

Subway offers customization that allows you to build a keto-friendly meal.

• Recommended Order:
• Salad Bowl:
• Protein: Choose steak, rotisserie-style chicken, or tuna.
• Cheese: Add cheddar, Monterey cheddar, or provolone.
• Vegetables: Load up on spinach, lettuce, cucumbers, green peppers, and onions.
• Dressing: Opt for oil and vinegar or a low-carb ranch.
• Sub in a Bowl: Order any sub filling in a bowl without the bread.
• Avoid: Sweet sauces, honey mustard, and the sweet onion sauce.

5. Panera Bread

Panera Bread has several options that can be modified to fit a keto diet.

• Recommended Order:
• Salads:
• Frontega Chicken (modified): Order without the focaccia bread and ask for extra avocado.
• Greek Salad (modified): Omit the tomatoes and substitute with avocado or extra cheese.
• Soups:
• Creamy Tomato Soup (small portion): This is surprisingly low in carbs, but stick to a small portion.
• Tips: Avoid the breads, pastries, and sweetened beverages. Focus on protein and healthy fats.

6. Olive Garden

While primarily known for pasta, Olive Garden offers some keto-friendly options with simple modifications.

• Recommended Order:
• Salad:
• Unlimited Salad (without croutons): Order the unlimited salad and ask for no croutons. Use oil and vinegar dressing.
• Entrees:
• Grilled Salmon: Order grilled salmon with steamed broccoli.
• Chicken Margherita (modified): Ask for no pasta and extra steamed vegetables.
• Tips: Be cautious with sauces and dressings, which can be high in hidden carbs.

7. Five Guys

Five Guys is a burger joint that’s easily customizable for a keto diet.

• Recommended Order:
• Burger (without the bun):
• Order: Any burger with your choice of toppings, but without the bun.
• Toppings: Choose from lettuce, tomato, pickles, onions, mushrooms, jalapenos, and cheese.
• Fries: Absolutely avoid this option.
• Tips: Focus on the burger patty and low-carb toppings.

8. Chick-fil-A

Chick-fil-A has several options for a keto-friendly meal, especially for breakfast and lunch.

• Recommended Order:
• Breakfast:
• Egg White Grill (without the English muffin): Order the Egg White Grill and discard the English muffin.
• Sausage, Egg & Cheese Biscuit (without the biscuit): Order and discard the biscuit.
• Lunch/Dinner:
• Grilled Chicken Sandwich (without the bun): Order the grilled chicken sandwich and remove the bun.
• Grilled Nuggets: Opt for grilled nuggets with a side salad and light vinaigrette.
• Tips: Avoid the waffle fries and sauces high in sugar.

9. Wendy’s

Wendy’s offers several options to keep you on track with your keto diet.

• Recommended Order:
• Burgers (without the bun): Order any burger without the bun.
• Chili (small size): A small chili can fit into a keto diet in moderation.
• Side Salad with Ranch: A simple side salad with ranch dressing.
• Tips: Avoid fries, Frostys, and sugary condiments.

10. Taco Bell

Taco Bell can be surprisingly keto-friendly with a few tweaks.

• Recommended Order:
• Power Menu Bowl (modified):
• Order: Order the Power Menu Bowl without rice and beans.
• Add: Extra cheese, sour cream, guacamole, and lettuce.
• Protein: Choose steak or chicken.
• Tips: Avoid the sauces and shells, which are high in carbs.

11. KFC

KFC, while known for fried chicken, has grilled options that are keto-friendly.

• Recommended Order:
• Grilled Chicken: Order the grilled chicken, which is lower in carbs than the fried options.
• Sides:
• Green Beans: A good low-carb option.
• Coleslaw (small portion): Can fit in moderation, but watch the carb count.
• Tips: Avoid the breading, mashed potatoes, and biscuits.

12. Red Lobster

Red Lobster has several seafood options that are naturally keto-friendly.

• Recommended Order:
• Seafood:
• Steamed Lobster: A classic choice.
• Grilled Shrimp: Order grilled shrimp with a side of steamed vegetables.
• Snow Crab Legs: Another great option.
• Sides:
• Steamed Broccoli: A simple and healthy choice.
• Tips: Avoid the cheddar bay biscuits and creamy sauces.

13. Applebee’s

Applebee’s offers several options for a keto-friendly meal with some modifications.

• Recommended Order:
• Steaks:
• Grilled Steak: Order a grilled steak with steamed vegetables.
• Salads:
• Grilled Chicken Salad (modified): Order without croutons and with a low-carb dressing.
• Tips: Be cautious with sauces and dressings, as they often contain added sugars.

General Tips for Eating Keto at Restaurants

Here are some general tips to make eating keto at restaurants easier:

• Plan Ahead: Check the menu online before you go to identify keto-friendly options.
• Customize Your Order: Don’t be afraid to ask for modifications, such as no bun, no rice, or extra vegetables.
• Ask Questions: Inquire about ingredients and cooking methods to avoid hidden carbs.
• Choose Protein Wisely: Opt for grilled, baked, or steamed meats over fried options.
• Load Up on Vegetables: Focus on non-starchy vegetables like leafy greens, broccoli, and cauliflower.
• Use Healthy Fats: Add avocado, cheese, or olive oil to your meal for healthy fats.
• Avoid Sugary Sauces and Dressings: Choose oil and vinegar, ranch, or other low-carb options.
• Watch Portion Sizes: Be mindful of how much you’re eating to stay within your macronutrient goals.
• Track Your Macros: Use a food tracking app to monitor your carbohydrate, fat, and protein intake.
• Stay Hydrated: Drink plenty of water to help your body adjust to ketosis.

Keto Diet Benefits

Following a keto diet can offer several potential health benefits:

• Weight Loss: By burning fat for fuel, the keto diet can promote weight loss.
• Improved Blood Sugar Control: Reducing carbohydrate intake can help stabilize blood sugar levels.
• Reduced Seizures: The keto diet was originally developed to treat epilepsy in children.
• Increased Energy: Many people report increased energy levels while on the keto diet.
• Improved Cholesterol Levels: The keto diet can improve HDL (good) cholesterol and lower triglycerides.

Common Keto Mistakes to Avoid

To ensure success on the keto diet, avoid these common mistakes:

• Not Eating Enough Fat: Fat is your primary source of energy on keto, so make sure you’re consuming enough.
• Eating Too Much Protein: Too much protein can be converted into glucose, kicking you out of ketosis.
• Eating Hidden Carbs: Be mindful of hidden carbs in sauces, dressings, and processed foods.
• Not Drinking Enough Water: Stay hydrated to avoid dehydration and electrolyte imbalances.
• Not Getting Enough Electrolytes: Keto can cause you to lose electrolytes, so supplement with sodium, potassium, and magnesium.
• Giving Up Too Soon: It can take several weeks for your body to fully adapt to ketosis, so be patient and persistent.

Craving More Keto Guidance?

Ready to dive deeper into the world of keto and unlock its full potential? Check out these resources for customized support and delicious meal plans:

Eating keto at restaurants doesn’t have to be a daunting task. With careful planning, smart ordering, and a willingness to customize your meals, you can successfully navigate the menu and stay true to your ketogenic lifestyle. By following this guide and the general tips provided, you can enjoy dining out while reaping the benefits of the keto diet. Remember to focus on whole, unprocessed foods, healthy fats, and plenty of non-starchy vegetables. Happy dining!

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