The 30 Most Keto-Friendly Restaurants In America

1

Chipotle

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You won’t even miss the tortillas when you get one of their burrito bowls, which are packed with flavor. Skip the beans and rice but feel free to load up on cheese or guac instead. Chipotle also has started offering a specific keto bowl, which features carnitas, red salsa, and more cheese and guac.

2

Red Lobster

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Step away from the Cheddar Bay biscuits (no small feat, we know), and it’s easy to stay keto, as seafood and fish are awesome proteins. Choose items like the steamed lobster and crab legs, or grilled shrimp and scallops, for a diet-friendly treat.

3

Shake Shack

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Sure, their potato buns are nice, but you can do without them. Ask for your burger with a lettuce wrap instead, or consider the SmokeShack, which is layered in cheese and bacon.

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4

Red Robin

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Asking for something “wedgie style” is just plain fun, and in this case, healthy. That’s Red Robin’s term for a burger in a lettuce wrap. A bunch of their options are super keto, like the Royal (which adds a fried egg on top) or the Guacamole Bacon (which adds *guess what* on top).

5

Jersey Mike’s

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Also fun to say? “Sub in a tub,” which is how you can order any sub sandwich at this chain to get it in a bowl instead of on bread.

6

Chick-fil-A

Chick-fil-A

While the company is famous for its breaded chicken, just look for the word “grilled” to find the keto eats. There are the grilled chicken sandwich and chicken club (making sure to order without buns), the grilled nuggets, and the Cobb salad with grilled chicken, among other dishes.

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7

Bonefish Grill

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It’s a restaurant geared around fish, so you know it’s a keto-friendly place. Just stick with the grilled and seared proteins, including salmon, sea bass, steak, shrimp, trout, and so many more.

8

Applebee’s

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This chain has a great habit of taking solid keto protein options (sirloin steak, grilled chicken) and kicking them up a notch by adding buttery shrimp on top. These dishes are total keto winners.

9

Bareburger

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Getting sick of all the lettuce-wrapped burgers? Bareburger offers the option of covering your beef, turkey, or bison burger in collard greens. Plus a lot of their combos are loaded with keto-happy fats like cheese, bacon, avocado, and other veggies.

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10

Buffalo Wild Wings

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Your keto instincts may recoil at the idea of wings, which are typically coated in sauce with a high sugar content. But at Buffalo Wild Wings, their baseline Traditional Wings have 0 carbs, and there are actually tons of sauce or season options with only a one-to-three grams of carbs. Try Mild, Medium, Hot, Wild, and Blazin’ sauces, as well as the Parmesan Garlic and Spicy Garlic, for tons of flavor.

11

Wendy’s

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Worth the trip alone? The Baconator sandwich, which offers 53g of protein and 60g of fat. Just get it wrapped in lettuce and skip the ketchup, natch.

12

Ruby Tuesday

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There are a lot of Cajun-style dishes at Ruby Tuesday, which translates to dry seasoning and herbs rather than fried or battered food. In other words, it’s a keto dream, from the Cajun grilled shrimp to the many burgers and steaks to the multiple chicken dishes covered in avocado or bacon.

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13

Subway

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All Subway sandwiches can be turned into salads, but avoid the sauce-covered proteins (like barbecue or teriyaki) to eliminate unwanted sugars. The chain itself recommends their Chopped Salad for keto dieters.

14

Outback Steakhouse

Outback Steakhouse

Any steakhouse is a keto dieter’s BFF, as long as you order a salad or other green veggies on the side instead of starchy mashed potatoes or fries. Enjoy all of the steaks, as well as the fishy options like lobster, halibut, crab, and salmon.

15

Cheesecake Factory

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While the menu at Cheesecake Factory is notoriously stressful (there are around 250 items available), there is a space on those pages and pages for diet-friendly fare, particularly in their Skinnylicious category. The grilled salmon and lettuce-wrap tacos are a solid pick, as are many of the salads, particularly the house, green, and endive options.

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16

Taco Bell

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OK, so obviously carby things like burritos and tacos are out, but thankfully, Taco Bell’s menu is highly customizable and there are even some standard menu items you can fall back on that are keto-friendly, including things like the Power Menu Bowl. More options here.

17

Chili’s

Courtesy Chili’s

Like many other places on the list, you’re going to want to stick to things like steak and lean proteins like chicken and fish. Swap out rice and potatoes for salad and veggies, and go easy on sugary sauces (sorry…saucy baby back ribs included!).

18

Starbucks

Starbucks

Stick to fresh-brewed coffee and simple, non-blended drinks like an Americano with heavy cream. You can find out more keto-friendly Starbucks orders here. As for food? There are plenty of options like sous vide egg bites and cheese and meat trays. Just avoid any starchy sandwiches and wraps, or simply take the breading off!

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19

Blaze Pizza

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Yes, pizza! The chain has a keto-friendly crust so from there, just go light on the sauce (or skip it!) and make sure your toppings are keto-friendly (think low-carb veggies like spinach and peppers and lots of protein and cheese!).

20

Olive Garden

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Eating keto at this pasta haven is easier than you may think. Avoid pasta dishes and load up on their famous salad (skip the croutons!), as well as delicious items like Italian Sausages and Herb-Grilled Salmon.

Kaitlin Menza

Kaitlin Menza is a freelance features writer. She lives in New York. You can see more of her writing at kaitlinmenza.com. 

The Ultimate Guide to Keto-Friendly Restaurants

The Ultimate Guide to Keto-Friendly Restaurants

Posted 9 months ago

SaVanna Shoemaker, MS, RDN, LD

67 Likes

Dining out on Keto can be tough. Most restaurant foods are higher in carbs than you might expect. This is usually because they are breaded or battered, made with sugary sauces or glazes, and/or come in huge portion sizes.

We want you to have options, though, so you can enjoy dining out with friends or family, going on dates, or treating yourself to some takeout. 

In our experience, nearly every restaurant offers something that’s Keto-friendly — even if you need to make a minor modification or two. 

In this article you’ll discover 40 of the best chain restaurants for Keto dining, and helpful tips for ordering Keto-friendly restaurant meals.

You can find something Keto-friendly at almost any restaurant, but here are some tips to help you find and enjoy the best possible Keto meal while dining out:

• Do some research online. Scope out restaurants, browse menus, and choose a restaurant to eat at before you get hungry. A little planning can help you stay Keto and avoid carb-laden temptations.
• Don’t shy away from local eateries. In my experience, most local restaurants are happy to accommodate your dietary preferences — and probably have a little more creative freedom than chain restaurants, too.
• Look for “build-your-own” style restaurants. Places like Chipotle, Subway, and Mongolian BBQ restaurants — where you choose your own ingredients for a salad or bowl — are excellent choices that give you lots of control over the final carb count.
• Plan your day around dining out. If you know you’re eating out for dinner and you want to indulge a bit, save yourself a few extra carbs and/or calories by doing an intermittent fast or eating Carnivore for breakfast and lunch.
• Use our restaurant guide below. Our top 40 list will help you dine out low-carb style in a variety of eateries

With these tips, you can order a Keto meal almost anywhere: 

• Choose a classic grilled steak, salmon, or chicken. You can’t go wrong with a juicy steak or grilled meat, as long as it’s not doused in a sugary glaze. To complete your meal, stick to low carb sides like broccoli and asparagus..
• Order a sandwich with no bun. Burgers, grilled chicken sandwiches, and deli sandwiches can all be perfectly Keto-friendly with no bun. Eat with a knife and fork, or ask for a lettuce wrap version.
• Order an entree salad; hold the carbs. Choose grilled meats, and forego croutons, fried onions, tortilla strips, and sweet dressings (including most vinaigrettes). Instead, choose a creamy dressing like ranch, mayo or plain oil and vinegar.
• Replace the pasta in a pasta dish with veggies. My favorite trick at a local Italian restaurant is to have my preferred sauce and protein laid over a bed of broccoli rather than pasta. 

Before we dive into our list of restaurants, a quick disclaimer: we love dining out on occasion, but most fast food chains and fast-casual restaurants use low-quality ingredients and provide very large portion sizes. Keep in mind as you peruse this list that we’re not saying these foods are okay to eat daily or even most days, just that they are good options when you DO choose to dine out. Also, not all these dishes or restaurants are gluten-free, so proceed with caution if you are sensitive to gluten. Happy eating!

In N Out is a West Coast burger chain that offers their famous cheeseburgers in lettuce wrap form — just ask for “protein style.”

Best keto order: Double-Double, Protein Style

While regular pasta won’t be on a Keto-friendly menu anytime soon, Noodles & Company offers zucchini noodles for people counting carbs.

Best keto order: Zucchini Pesto Cream with Grilled Chicken

Dickey’s is a popular barbecue chain offering sauce-free meats (fewer carbs), delicious Keto-friendly side options, and huge portions. Plenty of leftovers for tomorrow!

Best keto order: Brisket and Pulled Pork Combo Plate, with Creamy Spinach and Green Beans, with no roll or sauce.

Jimmy John’s is a sandwich shop priding itself on speedy delivery, but we really like that you can turn any sandwich into a lettuce wrap by asking to “make it an Unwich.”

Best keto order: Hunter’s Club Unwich

Freddy’s is a classic American burger chain that will make any sandwich a lettuce wrap. It’s even an option when you order Freddy’s online!

Best keto order: Freddy’s Original Double, as a lettuce wrap

Elevation Burger uses 100% grass-fed beef and organic ingredients, and you can make any one of their high-quality burgers into a lettuce wrap.

Best keto order: Paleo Burger (comes as a lettuce wrap)

At Chipotle, you can build a Keto-friendly salad bowl from various meats, veggies, and toppings.

Best keto order: Keto Salad Bowl with Steak

Bonefish Grill is an upscale seafood restaurant that serves a wide variety of Keto-friendly proteins, like grilled shrimp, fish, steak, chicken, and pork. 

Best keto order: Filet and Lobster Tail with Steamed Asparagus and Creamed Spinach

On the Border is a Mexican chain restaurant offering an assortment of Keto-friendly dishes, like fajitas, steak, and chicken. Few of their menu items are battered or breaded, and they also feature lots of veggies.

Best keto order: Grilled Queso Chicken, no rice

As the name suggests, Just Salad can make any salad as Keto-friendly or as carb-loaded as you desire. To keep it simple, just order “The Keto,” — which features roasted chicken, almonds, avocado, eggs, and cheddar over salad greens.

Best keto order: The Keto

Blaze Pizza is a popular, nationwide pizza chain that now offers a cauliflower-based Keto pizza crust. For convenience, order the “Keto Pizza,” — which features the Keto-friendly crust, spicy sauce, cheese, bacon, tomatoes, mushrooms, and spinach.

Best keto order: The Keto Pizza

IHOP is known for its pancakes, but they also have huge omelets and tons of Keto-friendly breakfast items like eggs, bacon, and sausage. (Note: they put a little bit of pancake batter in their omelets to fluff them up, so ask them to hold the pancake batter.)

Best keto order: Spinach and Mushroom Omelet, no pancake batter added

With a dizzying assortment of flavors and dipping sauces, Wingstop is a perfectly Keto-friendly option to sate your craving for wings.

Best keto order: 8 pc Original Hot Wing Combo with Veggie Sticks and Ranch Dressing

Marco’s Pizza is a popular chain pizzeria offering Build-Your-Own Pizza Bowls. Go for light sauce to cut the carbs even further, and pile on your favorite toppings.

Best keto order: Pizza Bowl with pepperoni, mushrooms, spinach, light sauce

As a sit-down fast-casual restaurant, Ruby Tuesday offers steakhouse fare like steaks, seafood, and chicken. To accompany, they have several low-carb veggie sides and a large Garden Bar where you can build your own salads.

Best keto order: Top Sirloin with Fresh Grilled Zucchini and Roasted Baby Bellas

Chili’s is a popular and reasonably-priced fast-casual restaurant that offers a huge variety of burgers, fajitas, and other popular Tex-Mex dishes. Go for fajitas or steak to keep the carb counts low.

Best keto order: Shrimp Fajitas, no rice, beans, or tortillas

For a quick and inexpensive diner-style breakfast, Waffle House offers eggs, bacon, and omelets. Just skip the high-carb sides!

Best keto order: Cheesesteak Omelet, no sides

Chick-fil-A’s grilled nuggets and Kale Crunch Side are one of the easiest Keto-friendly fast food meals to order (and to eat).

Best keto order: Grilled Nuggets and Kale Crunch Side

Although Popeye’s is known for their fried chicken, they offer blackened chicken strips that are Keto-friendly — just skip the side.

Best keto order: Blackened Chicken Tenders with Blackened Ranch Sauce, no side or biscuit

While the ingredients aren’t the highest in quality, many people consider Subway a healthier option thanks to all the vegetables they offer. You can turn any footlong Subway sandwich into a low-carb salad called a “No Bready Bowl.”

Best keto order: Steak & Cheese No Bready Bowl

Outback is a more casual steakhouse that offers several steak, seafood, and side options.

Best keto order: Victoria’s Filet Mignon with Caesar Salad (no croutons) and asparagus

For a more formal steakhouse experience, Ruth’s Chris is the place. They have several Keto-friendly proteins and sides, too.

Best keto order: Petit Filet and Shrimp with Creamed Spinach and Grilled Asparagus

With steak, chicken, fish, burgers, and entree salads, you’ll have no trouble finding a Keto meal at LongHorn.

Best keto order: LongHorn Salmon with Crispy Brussels Sprouts and Fresh Steamed Broccoli

A quintessential Texas steakhouse, Saltgrass offers steaks, seafood, chicken, and entree salads that can all be made into Keto meals.

Best keto order: New York Strip with House Salad (no croutons) and Broccoli

Texas Roadhouse is another classic, casual steakhouse with several Keto meal options. You can also snack on their complimentary in-shell peanuts while you wait for your food.

Best keto order: Herb Crusted Chicken with Sauteed Mushrooms and Steamed Broccoli

With a simple, coffee-based drink, it’s actually pretty easy to keep your Starbucks order Keto. For sweetness, you can add sugar-free vanilla syrup.

Best keto order: Caffe Americano with a splash of heavy cream

Although donuts are off the menu for Keto, you can still have coffee, bacon, and any of the breakfast sandwiches (with no bread) from the Dunkin Donuts menu.

Best keto order: Snackin’ Bacon and a plain iced coffee

Tim Hortons are common in Canada, and you will find some in the US too. Although many of their options are carb-loaded, you can still order simple coffee or tea drinks and sandwiches or wraps without the bread.

Best keto order: Grilled Chicken Bacon Ranch Wrap (no wrap) and an original brewed coffee

Although all of the food at Dutch Bros is high in carbs, you can still order unflavored coffees with cream.

Best keto order: Nitro Infused Cold Brew

For a Keto-friendly breakfast at Peet’s, grab a frittata and a coffee drink made with heavy cream or half and half instead of milk.

Best keto order: Bacon, Spinach, and Swiss Frittata and a Sugar-Free Vanilla Latte Made with Heavy Cream

Fogo de Chao is a Brazilian steakhouse. It works essentially as a very high-end buffet, and during your meal, you have unlimited access to sides and are also offered a variety of meats.

Best keto order: stick to grilled or roasted meats and non-starchy vegetables

The melting pot offers a family-style fondue experience. You can indulge in cheese fondue and enjoy cooking your own meats at your table. To stay Keto you should avoid dipping any breads or crackers, as well as the chocolate dessert fondue.

Best keto order: stick with cheese fondue, vegetables, and meats

Del Frisco’s is described as a modern American restaurant, and they offer a very upscale dining experience. Fortunately, they also provide a great deal of Keto-friendly options.

Best keto order: Roasted Chicken with Roasted Asparagus and Roasted Wild Mushrooms

Like Fogo de Chao, Texas de Brazil is a Brazilian steakhouse. Stick to meats and veggies, and you’ll be golden.

Best keto order: choose meats and non-starchy vegetables

Morton’s The Steakhouse is a high-end steakhouse that offers a variety of unique Keto-friendly options along with Keto-friendly steakhouse classics like steak, chicken, and broccoli.

Best keto order: Miso Sea Bass

Five Guys is an American-owned burger chain with locations throughout the UK, and more recently, Germany and Spain. To keep it Keto, opt for your burger served in a lettuce wrap.

Best keto order: Bacon Cheeseburger, in a lettuce wrap

Giraffas is a Brazilian chain restaurant that offers a variety of burgers and more traditional Brazilian meal options. They offer some meats and veggies but make sure to avoid the potatoes and rice to keep your meal Keto.

Best keto order: Medalhao de Alcatra, with a salad instead of fries and rice

Kebab Turki Baba Rafi is a fast food kebab restaurant with over 1,000 locations across Asia. Without the wrap, most of their options are Keto-friendly, except for the dessert kebab.

Best keto order: Kebab Meat Lover with no wrap

El Jannah is an Australian chain restaurant that specializes in Lebanese-style charcoal chicken. They offer several Keto meals.

Best keto order: ½ Chicken Plate with Mixed Pickles, no bread

Nando’s is available worldwide but started in South Africa. Their spicy Peri-Peri chicken and vegetable sides make perfect Keto takeout.

Best keto order: 3 Peri-Peri Chicken Thighs with Turmeric Roasted Cauliflower

A&W are a Canadian-based burger chain on a mission to serve great tasting food, farmed with care. This means your burger patties are guaranteed to be hormone and steroid free. Plus you can request them served in a lettuce wrap!

Best keto order: Sausage and Cheddar, served in a lettuce wrap

Hungry yet? Don’t forget to plan out your meal (or track what you just ate) — many of these meals and menu items are already in the Carb Manager food database!

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Choosing fast food that fits into your diet can be challenging, especially when following a restrictive eating plan such as the ketogenic diet.

The ketogenic diet is high in fat, low in carbohydrates and moderate in protein.

While most fast foods tend to be high in carbs, there are some keto-friendly options available.

Here are 9 fast food options you can enjoy on a ketogenic diet.

1. Burgers without buns

Typical fast food burgers are high in carbohydrates because of the buns.

For the keto-approved version of the fast food burger, simply skip the bun and any toppings that may be high in carbs.

Popular high carbohydrate toppings include honey mustard sauce, ketchup, teriyaki sauce and breaded onion.

Replace the above toppings with mayonnaise, salsa, fried egg, avocado, mustard, lettuce, ranch dressing, onions, or tomatoes to reduce carbs and increase fat in your meal.

Here are some examples of low-carb keto-friendly burgers:

• McDonald’s Double Cheeseburger (no bun): 270 calories, 20 grams of fat, 4 grams of carbs, and 20 grams of protein (1).
• Wendy’s Double Stack Cheeseburger (no bun): 260 calories, 20 grams of fat, 1 gram of carbs, and 20 grams of protein (2).
• Five Guys Bacon Cheeseburger (no bun): 370 calories, 30 grams of fat, 0 grams of carbs, and 24 grams of protein (3).
• Hardees ⅓ lb Thick Bacon and Cheese Burger (no bun): 430 calories, 36 grams of fat, 0 grams of carbs, and 21 grams of protein (4).
• Sonic Double Bacon Cheeseburger (no bun): 638 calories, 49 grams of fat, 3 grams of carbs, and 40 grams of protein (5).

Most fast food places will be happy to serve you a burger without buns.

Increase your fiber intake by adding a simple salad with a rich dressing to your meal.

Conclusion

Bunless Burgers are simple, keto-friendly fast food that will delight you when you’re eating on the go.

2. Low Carb Burrito Bowls

Surprisingly, one burrito wrapper can contain over 300 calories and 50 grams of carbs (6).

Since the ketogenic diet is very low in carbohydrates (typically less than 5% of total calories), avoiding burrito shells and wraps is a must.

Fortunately, you can make a delicious burrito without the addition of carbs.

Start with a low carb base like leafy greens, then add your favorite protein and fat.

Be sure to avoid high carbohydrate toppings such as tortilla chips, beans, sweet dressings or corn.

Stick to high-fat, low-carb options instead, such as chopped avocado, sautéed vegetables, guacamole, sour cream, salsa, cheese, onions, and fresh herbs.

Here are some options for ketogenic burrito bowls:

• Chipotle Steak Burrito Bowl with lettuce, salsa, sour cream and cheese (no rice or beans): 400 calories, 23 grams of fat, 6 grams of carbohydrates, and 29 grams of protein (7).
• Chipotle Chicken Burrito Bowl with Cheese, Guacamole, and Romaine Lettuce (no rice or beans): 525 calories, 37 grams of fat, 10 grams of carbs, and 40 grams of protein (7).
• Taco Bell Cantina Power Steak Bowl with Guacamole (No Rice or Beans): 310 calories, 23 grams of fat, 8 grams of carbs, and 20 grams of protein (8).
• Moe’s Southwestern Grill Burrito Bowl with Pork Carnites, Grilled Peppers, Sour Cream, Cheese, and Guacamole (no rice or beans): 394 calories, 30 grams of fat, 12 grams of carbs, and 30 grams of protein (9).

Conclusion

Create a keto-friendly burrito bowl by ditching rice and beans and adding your favorite high-fat, low-carb toppings.

3. Egg breakfasts

Choosing a keto breakfast option at a fast food restaurant doesn’t have to be difficult.

Most fast food establishments serve eggs, which are the ideal food for those on a ketogenic diet.

Not only are they rich in fat and protein, they are also very low in carbohydrates.

In fact, one egg contains less than 1 gram of carbohydrates (10).

While many egg dishes are served with bread or hash browns, it’s easy to make your order keto-friendly.

The following breakfast options are excellent choices for people on a ketogenic diet:

• Panera Bread Power Breakfast Bowl with steak, two eggs, avocado and tomato: 230 calories, 15 grams of fat, 5 grams of carbohydrates and 20 grams of protein.
• McDonald’s Big Breakfast No Cookies or Fritters: 340 calories, 29 grams of fat, 2 grams of carbs, and 19 grams of protein (1).
• McDonald’s Bacon, Egg and Cheese Biscuit No Biscuit: 190 calories, 13 grams of fat, 4 grams of carbs, and 14 grams of protein (1).
• Burger King Ultimate Breakfast Platter without pancakes, hash browns and cookies: 340 calories, 29grams of fat, 1 gram of carbohydrates, and 16 grams of protein (11).

Alternatively, ordering plain eggs with sausage and cheese is always a safe choice for those on a ketogenic diet.

If you have time to hit the deli, a cheese and herb omelet is another quick alternative.

Conclusion

Egg-based breakfasts are the perfect choice for people on a ketogenic diet. Skipping high-carb supplements like toast, hash browns, or pancakes is a must.

4. No-Bun Chicken Sandwich

One of the easiest ways to order a keto-friendly lunch or dinner while eating fast food is to keep it simple.

Ordering a fried chicken sandwich without a bun and adding fatty toppings to it is a nutritious and enjoyable way to stay in ketosis.

Most fast food restaurants have this option – you just have to ask.

Here are a few ways to make low-carb, high-fat chicken meal:

• McDonald’s Pico Guacamole Sandwich without Bun: 330 calories, 18 grams of fat, 9 grams of carbs, and 34 grams of protein (1).
• Burger King Fried Chicken Sandwich with extra mayonnaise and no bun: 350 calories, 25 grams of fat, 2 grams of carbs, and 30 grams of protein (12).
• Chick-fil-A Grilled Chicken Nuggets dipped in 2 servings of Avocado Ranch Sauce: 420 calories, 18 grams of fat, 3 grams of carbs, and 25 grams of protein (13).
• Wendy’s Fried Chicken Sandwich with extra mayonnaise and no bun: 286 calories, 16 grams of fat, 5 grams of carbs, and 29 grams of protein (14).

When ordering grilled chicken, avoid foods marinated in sweet sauces, including honey or maple syrup.

Conclusion

Skip the buns and increase the fat to give fast food grilled chicken sandwiches a keto-approved look.

5. Low carbohydrate salads

Salads from fast food restaurants can be very high in carbohydrates.

For example, Wendy’s Full-Length Apple Peanut Chicken Salad contains 52 grams of carbs and a whopping 40 grams of sugar (15).

Carbohydrates from popular salad toppings such as dressings, marinades, and fresh or dried fruit can accumulate quickly.

To keep your salad low in carbs, it’s important to cut out certain ingredients, especially those that are high in sugar.

Avoiding sugary condiments, fruits, and other high-carbohydrate ingredients is key for people on a ketogenic diet.

Below are a few salad options that are suitable for a ketogenic diet:

• McDonald’s Bacon Ranch Guacamole Grilled Chicken Salad: 380 calories, 19 grams of fat, 10 grams of carbs, and 42 grams of protein (1).
• Chipotle Salad Bowl with steak, romaine, cheese, sour cream and salsa: 405 calories, 23 grams of fat, 7 grams of carbohydrates, and 30 grams of protein (7).
• Moe’s Taco Salad with Chicken Adobo, Fresh Jalapeno, Cheddar Cheese and Guacamole: 325 calories, 23 grams of fat, 9 grams of carbs, and 28 grams of protein (9).
• Arby’s Roast Turkey Farmhouse Salad with Buttermilk Dressing: 440 calories, 35 grams of fat, 10 grams of carbs, and 22 grams of protein (16).

To minimize carbs, stick to high-fat, low-carb dressings like ranch or oil and vinegar.

Be sure to avoid breaded chicken, toast, candied nuts, and flatbread.

Conclusion

There are many salad options on the fast food menu. Avoiding sugary dressings, fruits, crackers, and breaded poultry will help reduce the amount of carbs in your meals.

6. Keto friendly drinks

Many drinks served at roadside restaurants are high in sugar.

From milkshakes to sweet tea, sugar-laden drinks dominate fast food menus.

For example, just one Dunkin’ Donuts small vanilla bean kulatta contains 88 grams of sugar (17).

This is 22 teaspoons of sugar.

Fortunately, there are many instant drinks that are suitable for a ketogenic diet.

The most obvious choice is water, but here are a few other low-carb drinks:

• Unsweetened iced tea
• Coffee with cream
• Black iced coffee
• Hot tea with lemon juice
• Soda

Keeping a no-calorie sweetener like stevia in your car can come in handy when you want to sweeten your drink without adding carbs.

Conclusion

When on a ketogenic diet, drink unsweetened tea, coffee with cream, and sparkling water.

7. Salad wrapped hamburgers

Some fast food restaurants have noticed that many people have switched to a low carbohydrate diet.

This has brought keto-friendly items to the menu, such as salad-wrapped burgers, which are a great option for people on a ketogenic diet or those looking to cut down on carbs.

The following lettuce-wrapped burgers are available on the fast food menu:

• Hardees ⅓ lb Low-carb thick burger: ,470 calories, 36 grams of fat, 9 grams of carbs, and 22 grams of protein (18).
• Fat Carl’s Jr. burger wrapped in salad: 420 calories, 33 grams of fat, 8 grams of carbs, and 25 grams of protein (19).
• In-n-Out Burger Protein Style Onion Cheeseburger: 330 calories, 25 grams of fat, 11 grams of carbs, and 18 grams of protein (20).
• Five Guys Bacon Cheeseburger with Lettuce Wrap and Mayonnaise: 394 calories, 34 grams of fat, less than 1 gram of carbs, and 20 grams of protein (3).

Even if a lettuce-wrapped burger isn’t on the menu, most fast food outlets can accommodate this request.

Conclusion

Skip the bun and ask for a lettuce-wrapped burger for a delicious high-fat, low-carb meal.

8. “Unravel”

If you are on a ketogenic diet, you should eliminate bread from your diet.

When choosing a lunch or dinner option at a fast food restaurant, consider “unwich”.

Unwichi is just a filling for sandwiches without bread.

Jimmy Jones, a popular fast food restaurant, coined the term and now offers many delicious Ounwich options.

Here are some keto-friendly combinations from Jimmy John (21):

• JJ Gargantuan (salami, pork, roast beef, turkey, ham and provolone): 710 calories, 47 grams of fat, 10 grams of carbohydrates and 63 grams of protein .
• JJ BLT (bacon, lettuce, tomato, and mayonnaise): 290 calories, 26 grams fat, 3 grams carbs, and 9grams of protein.
• Great Italian (salami, ham, provolone, pork, lettuce, tomatoes, onions, mayonnaise, oil and vinegar): 560 calories, 44 grams of fat, 9 grams of carbohydrates, and 33 grams of protein.
• Slim 3 (tuna salad): 270 calories, 22 grams of fat, 5 grams of carbs, and 11 grams of protein.

Some unwiches, such as JJ Gargantuan, are high in calories.

For lighter meals, stick to Slim unwich options that are under 300 calories.

Conclusion

Unwiches are sandwich fillings without bread. Consisting of meat, cheese, and low-carb vegetables, they are a great choice for people on a ketogenic diet.

9. Convenient snacks on the go

Stopping at your favorite fast food restaurant can get you a quick, keto-friendly meal, but keeping approved ketogenic snacks on hand can help you wait between meals.

Like food, ketogenic snacks should be high in fat and low in carbs.

Surprisingly, many grocery stores and gas stations have a good selection of low carb foods.

On-the-go snacks for the ketogenic diet include:

• Hard-boiled eggs
• Peanut butter packets
• String cheese
• Peanuts
• Almonds
• Sunflower seeds
• Beef jerky
• Meatballs
• Tuna packets
• Pork rinds

While shopping for snacks is convenient, focusing on making homemade snacks will give you more control over the food you eat.

Investing in a car fridge will help you pack healthy ketogenic snacks, including hard-boiled eggs, low-carb vegetables, and cheese.

Conclusion

Many keto-friendly snacks, including hard-boiled eggs, jerky, and nuts, are available at gas stations and convenience stores.

Conclusions

Finding high-fat, low-carb meals and snacks on the road is easy.

Many fast food restaurants offer keto-friendly options that you can customize to your liking.

From bowls of eggs and protein to hamburgers wrapped in lettuce, the fast food industry is noticing a growing number of people following the ketogenic diet.

As the popularity of the ketogenic diet continues to grow, tastier, lower-carb options are bound to appear on fast food menus in the near future.

Food Fix: Keto Basics

Keto Fast Food Options – Cooking Recipes

Did you find this post helpful, inspiring? Save THIS PIN to his blog board to Pinterest Following a low-carb diet can be tricky when you’re dining out, but don’t let your entire social lifeblood be reduced to your lifestyle. This excellent keto restaurant guide has all the tips and tricks for eating out.

CLICK HERE for more and follow my advice for more keto tips and recipes

Keto Eating Tips

I have been following a primarily low carb/keto clean paleo lifestyle to help combat various autoimmune issues for about 3 years old, and one of the most frequently asked questions is how to eat out when your family member is on a ketogenic diet. and the rest are not.

Actually, finding ketogenic fast food options isn’t as hard as you might think. Many restaurants these days cater for a variety of allergies and dietary restrictions.

When in doubt:

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• bring your own keto friendly food
• gift to any party or side dish to another person at the table (if possible) OR
• eat early , 9 0028

Here are some more tips and strategies that can help you stay on track and cheat your diet when visiting a restaurant:

What is keto and what foods are allowed on keto:

If you’re new to keto and looking for more detailed guidance on how to get started on the keto diet and want to know which foods are optimal when following a keto diet, check out my full guide HERE.

BEST KETO OPTIONS AT CHECKOUT:

• meat: chicken, steak, turkey, pork, lamb, etc.
• Seafood: salmon, tuna, shrimp
• leafy leaves: spinach, lettuce, cabbage a, cabbage, bok choy, choy sum, gai lan, etc.
• Rootless vegetables: broccoli, brussels sprouts, cauliflower, jicama
• healthy fats: olive oil, butter, butter (if not dairy-free) Greek

1. PLAN FORWARD

Get to Restaurant Menu – If you know where you’re going to eat beforehand, do a little research and see if the restaurant has a menu website.

If the restaurant doesn’t have a website, ask Yelp or Google for comments or a contact number, try calling the restaurant to see if anyone can help with keto friendly food suggestions.

2. BRING SOME LOW CARBIDE SNACKS OR YOUR OWN FOOD

One way to secure your diet is to have your own supply of snacks or keto-friendly foods.

I often bring avocado, walnut, or salad dressing with me when I want to load up on fats and stay full when the restaurant doesn’t have much choice.

3. CUSTOMIZE YOUR PARTIES

• Order a salad or double up on low-carb veggies: broccoli, Brussels sprouts, asparagus, cauliflower, sautéed spinach, mushrooms, or green beans.
• Avoid common sides such as: rice, baked potatoes, potato chips, mashed potatoes, pasta, noodles, sweet potatoes, etc.

Don’t go to a restaurant when you’re hungry or hungry unless otherwise prepared, you’re more likely to make a sub-optimal keto choice.

You can eat something ahead of time or pack low-carb snacks just in case.

Some people prefer to skip food entirely through intermittent fasting (IF). I practice IF and you can read more about it here.

5. INSERT SOME KINDS OF RESTAURANTS

Some types of restaurants are more keto friendly than others (more options and open to substitutions):

• Mediterranean/Greek restaurants
• Middle East
• Family restaurant / restaurant chain – Applebee’s, Panera’s, Chili’s, TGI Fridays, Chipotle, etc.
• Steaks
• Seafood restaurants

Soups / salads / sandwiches:

• Salads are generally a safe bet low in carbs. Cobb, Caesar, or salads with mostly leafy vegetables are great options. If there’s an ingredient in a salad that you don’t want, try substituting another ingredient or putting any ingredient on your plate that isn’t low in carbs and keto.
• Some soups, such as broccoli and cheddar cheese, may also be low in carbohydrates. Look for hearty stews (preferably without thickeners) or soups that don’t contain noodles.
• If the sandwich looks delicious, you can ask him to serve it on a plate of vegetables instead of bread. Egg salad, chicken salad, or tuna salad are some great options.

Fewer keto friendly restaurants (fewer options or less likely to offer alternatives):

• Italian restaurants (smaller or non-chain type)
• Hamburgers/Sandwiches
• Mexican restaurants (smaller or non-chain type)
• Chinese / Asian restaurants (smaller or non-chain type, they usually add sugar or starchy sauces to your meals)

RESTAURANTS: SUGGESTED EXCHANGE AND WHAT TO ORDER IN THE LOW CARBIDE MENU:

1. Burger places:

• Order Starter Salad: Caesar (no croutons) or Cobb or both great
• Change salad loaf or serve breaded meat in salad.
• Avoid french fries (even french fries) and opt for celery, pickles, cucumbers, or lettuce
• Add avocado or other healthy fat to your burger

2. Mediterranean and Middle Eastern restaurants

90 025 Grilled meat: Slovlaki chicken , Sharma chicken, pork gyros
• Grilled Seafood
• Starter Salads (without any high carbohydrate vegetables) (check dressing for sugar or ask for dressing separately)
• Avoid hummus, couscous, tabbouleh, potatoes and rice.

3. Mexican Restaurants:

• Avoid rice, beans, french fries and tortillas.
• Try ordering fajitos and order salad instead of tortilla and extra meat instead of rice and beans.
• Guacamole, carnitas, roast beef are great for keto
• Grilled seafood
• If you’re dining with fast food like Chipotle, order a burrito/taco salad and top it with meat, cheese, salsa, sour cream and guacamole.

4. Italian restaurants:

• Avoid pasta dishes and look for those that are a meat/vegetable/carbohydrate combination. Just swapping carbs for an extra serving of vegetables
• Grilled fish, fillets and chicken dishes (check for breading or sugar in sauce)
• Order starter size salads (fill caesar or ranch dressing on side)

5. Indian restaurants:

• Order products from less sauce or sauce to avoid naan and rice
• Tandoori meat and skewers are a great choice
• Many restaurants add sugar, carbohydrate-rich and creamy starches to their sauces, so it’s best to check and ask.

6. Chinese restaurants:

• Stick to french fries (beef and broccoli, cashew chicken, chicken and broccoli) (ask if they can leave sweeteners or carbohydrate-rich starches for the sauce. If they don’t fit, just don’t ask for sauce and just season with salt and pepper instead)
• Avoid noodles and fried rice.
• Roast chicken and duck are great options
• Steamed fish
• Curry is a great option and you can have salad instead of rice.
• Ribs or meat soups without noodles

they don’t fit just don’t ask for sauce and just season with salt and pepper)

8. Japanese restaurants

• tataki (no sweet sauces or soy sauce)
• Sushi rolls without rice
• Chicken, steak, salmon or shrimp without sauce (ask if they can leave sweeteners or carbohydrate-rich starches for the sauce. If they don’t, just don’t ask for the sauce and just season with salt and pepper)
• Avoid edamame, noodles and fried rice.

9. Pizzerias:

It can be tricky, but more and more pizzerias are offering low carb crusts:

• Order a salad and top with meats and cheeses
• Sometimes it pays to stay away from pizzerias uy. When the pizza craving hits, you can make delicious pizza at home using cauliflower crust and all the right ingredients.

With these ideas in mind, try suggesting keto-friendly restaurants to eat with family and friends. Explain that this will help you keep up with weight loss and health, and ask for their support.

10. Sports bars / pubs / wing joints

• chicken wings (no breading)
• Roast chicken, steak, pork, lamb chops – no breading
• Grilled salmon or shrimp (no breading and no breading) sweet sauces)
• Burger without bread and meatball portions on a salad bowl
• Salads for starters (ask for caesar or ranch dressing)

WHAT ARE THE BEST KETO FAST FOOD OPTIONS?

Sometimes you can’t miss the fast food line when you’re out with friends or traveling. While it’s best to bring your own keto snacks whenever possible, here are some tips to stay on the go if you’re heading to these popular fast food spots:

1. What to order at McDonald’s when eating keto:

• Order grilled meat without bread, served without bread and on lettuce (grilled chicken burger, patties, quarter pound, large pasta, etc.) with sauces on the side
• Aim for leafy salads minus carb-rich veggies or croutons (Caesar/Rancho/sauce on the side)
• Avoid breadcrumbs, wraps, buns, etc.

2. What to order at KFC when eating keto:

• Order grilled chicken or chicken burger without bun and in salad rolls
• Aim for leafy salads with fewer high-carb vegetables or croutons (Caesar/Rancho/side dressing)
• Avoid chicken breading, wraps, buns.

3. What to order at Metro while eating keto:

• Order tuna, egg or chicken salad (no bread) on lettuce/spinach leaves and include low carb vegetables with cucumber, green pepper, avocado, hard boiled eggs , bacon and olive oil.
• Order Dressing: Olive Oil, Caesar/Rancho

4. What to Order in a Keto Pita:

• Order Tuna, Chicken Egg or Salad (No Bread), Souvlaki Chicken, Shwarmin Chicken, Chicken -grilled lettuce/spinach and low carb vegetables with cucumber, green pepper, avocado, boiled eggs, bacon and olive oil,
• Order dressing: olive oil, Caesar/Rancho

Just Say No”

If the restaurant is not very interested in substitutions (which are the majority), you can just put it aside or give those carbs to a friend if possible. If not, just ask the waiter not to turn something on. It’s better not to even see that you tend to eat anything while sitting at the table.

And yes, saying no to a basket of bread is one thing.

When it comes to drinks, stick to water

Carbonated drinks and sugary drinks are big no-no

Skip the dessert menu or bring your own

Chances are all the desserts on the menu are not keto friendly.

Better skip dessert entirely or bring your own delicious keto delight (grease bombs, keto cookies) from home.

If the whole group is making dessert and you don’t want to be passed over, ask if they can serve a vegetable or platter with celery, broccoli and cucumber.

Footnotes

Dangerous? Ask staff or look at nutrition information

Sometimes it can be difficult to tell the waiter about your dietary restrictions, but they manage to do it all the time. Luckily, many menus include nutritional information so you can make the right decisions, but there’s also nothing wrong with asking the staff!

Get ready for co-pays

Healthy eating can come at a price. When you pay to change your food, no matter how annoying it is, stick to your “why” and remind yourself why you are choosing this healthy lifestyle.

Do the best you can

We are human and it can be difficult to follow the rules 100% of the time.