Good restaurants for keto: 40 Most Keto-Friendly Chain Restaurants That Won’t Break The Bank

08.02.202309.06.2023 by alexxlab

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40 Most Keto-Friendly Chain Restaurants That Won’t Break The Bank

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By Allison Smith/Updated: Jan. 20, 2023 4:38 pm EST

There’s a lot to like about a low-carb, moderate-protein, and high-fat diet like keto. According to The New York Times, the keto diet has proven to be an effective method for weight loss. What’s more, keto dieters can load up on foods typically forbidden in other diets, like cheese, red meat, and even butter. Tons of A-list celebs like Vanessa Hudgens and Alicia Vikander are keto fans, too, per US Weekly.

But with all the keto myths circulating on the internet about America’s latest dieting trend, it can be tricky to know what you can and can’t eat — especially when eating out. Not to mention the added challenge of avoiding your restaurant favorites like breadsticks and french fries whilst your family or friends help themselves. So, how do you know which restaurants will have keto-friendly options for you to dig into guilt-free?

Like the Boy Scouts say, always be prepared. Thankfully, there are heaps of keto-friendly meals at popular restaurants, but it helps to do your research ahead of time. Check out the chains below for tons of ideas on meals you can have the next time you go out to eat. Just keep in mind that a lot of the time you’ll have to exercise a little creativity and ask your server to nix certain non-keto ingredients from your order.

Panera Bread

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Admittedly, the lunchtime favorite Panera Bread sounds like the last place anyone on the keto diet should patron — carb-dense bread is (sadly) verboten among keto dieters. However, it’s easy to hack the restaurant’s bread-heavy menu by simply ordering one of their savory sandwiches sans bread. Voila! Some items require little to no modifications at all, such as the Greek salad with chicken, Caesar salad without the croutons, Homestyle Chicken Noodle Soup, and the Ten Vegetable Soup. Bonus: The bakery-café’s website includes a breakdown of all its nutritional information, so you can double check to make sure any customizations you make are keto-friendly.

Taco Bell

Disregard the sea of tacos and burritos (easier said than done, we know), and you’ll find that the menu at Taco Bell is easy enough to tailor to suit your low-cab diet. The best way to eat a keto-friendly meal here is to load up on keto items a la carte, such as crunchy romaine lettuce, protein, cheese, veggies, guac, sour cream, and low-cab sauces. In other words, skip the tortilla shell, rice, and beans. The Mini Skillet Bowl is a solid choice if you swap out the potatoes for marinated steak. You can also order other menu items in bowls, such as the Beefy 5-Layer Burrito, Fiesta Salad, and the Power Bowl.

Chili’s

Yes, the home of the Baby Back Ribs has keto-friendly options, though we recommend getting a half-rack here and skipping the sugary BBQ sauce. You can also sink your teeth into Chili’s Classic Sirloin, which comes with a side of steamed broccoli. Just skip the mashed potatoes that also come with it. We suggest topping the dish off with olive oil, which is rich with healthy fats. You might also try the chili-rubbed Ancho Salmon or the Steak Fajitas, without tortillas or rice, of course.

Red Lobster

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Bad news, folks: Red Lobster’s ever-popular Cheddar Bay biscuits won’t fit your low-carb or keto diet, but thankfully the classic seafood restaurant still boasts quite a few diet-friendly items on its menu you can munch on.

Crack into the Wild-Caught Snow Crab Legs, which has zero carbs, so you don’t need to stress about portion size with this dish. Served with a choice of two sides, we suggest you nix the baked potato, fries, and rice and go with veggies or an order of shrimp scampi instead. The butter-dipped crab legs are also a savory choice.

If seafood isn’t your thing, the Filet Mignon is sure to ignite your taste buds. You may also enjoy the Buffalo Chicken Wings with blue cheese dressing.

McDonald’s

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Despite the fast-food chain’s notoriously unhealthy menu — remember the 2004 “Super Size Me” documentary? — it’s actually pretty doable to order a keto-friendly meal at McDonald’s. Okay, so you should steer clear of the starchy french fries and carb-loaded chicken nuggets, but most of the burgers, including the infamous Big Mac, are fair game. The secret? Just order your burger with no bun and no sauce or ketchup. Feel free to indulge in the breakfast menu, too, such as the chain’s sausage, egg, and cheese McMuffin sandwiches — just do so without the English muffin.

Au Bon Pain

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Even though Au Bon Pain means “from good bread” in French, it’s precisely the food group keto dieters are instructed to avoid because of — ahem — carbs. It’s no easy feat to navigate a menu filled with sandwiches and wraps when you’re on the keto diet, but with a few simple tweaks, you can find meal options at Au Bon Pain that won’t stray from your diet.

For example, you can certainly opt for the restaurant’s Chef’s Salad, which features fresh diced turkey and ham, smoked bacon, asiago cheese, and grape tomatoes on a bed of romaine lettuce and field greens. Just be sure to choose a low-carb dressing option. You could also order one of their breakfast sandwiches, such as the egg, cheddar, and sausage option, but without the bagel.

Shake Shack

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Enjoying a burger at Shake Shack while limiting your carb intake may sound like an impossible feat, especially if you’ve previously tasted the buttery goodness that is the gourmet burger restaurant’s potato buns. The trick is to order a bunless burger. This may seem like a sacrifice, but we promise the ShackBurger’s perfectly juicy patty, layered with cheese, tomato, and the company’s proprietary ShackSauce, more than make up for it. Ask for a lettuce wrap instead of a bun for a pleasant crunch. You could also order a bunless version of their SmokeShack, which comes with cheese and bacon.

Chipotle

It’s rare for restaurant establishments, especially fast-food chains, to cater to specific dietary restrictions, but Chipotle is a cut above the rest. In 2019, the build-it-yourself burrito and bowl eatery found a way to allow health-conscious diners to enjoy Mexican cuisine, which is traditionally high in carbs, with the introduction of its Lifestyle Bowls. This collection of specialty bowls was designed so diners on specific diets could dig in with some peace of mind and not have to worry about crunching the numbers on the nutritional labeling. The flavorful Keto Salad Bowl features lettuce, carnitas, red chili salsa, Monterey jack cheese, and guacamole. In other words, it’s the perfect meal for any keto dieter.

Dig

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Its locations are on the limited side — this fast-casual eatery has restaurants in New York, Massachusetts, and Pennsylvania — but Dig’s menu options are endless for those on the keto diet. Its build-your-own-bowl sensibility lets you customize your order to your specific needs. Plus, Dig breaks down the nutritional information of its menu, which rotates on a seasonal basis, so you can always be sure your meal is made with the freshest ingredients. What makes Dig special is its talent for taking terrific keto items like wild-caught Alaskan salmon, carrots, and broccoli and taking them up a notch with delicious seasonings for a standout keto meal.

Applebee’s

One thing’s for sure, there’s no shortage of keto options at the family-friendly and casual restaurant Applebee’s. From grilled protein to veggies and seafood, you may need a few extra minutes to decide what you want.

The Shrimp ‘n Parmesan Sirloin dresses up a tender cut of steak with buttery shrimp and Parmesan sauce for an inventive spin on surf ‘n turf. It comes with steamed broccoli and mashed potatoes, though we recommend swapping the latter for a side of veggies. You can also go for the Grilled Chicken Breast and top it off with a dollop of guacamole for some healthy fats that are keto-approved.

Olive Garden

We know what you’re thinking: Keto options at a carb-heavy Italian restaurant chain? Rest assured, there’s more to Olive Garden than pasta and breadsticks. For starters, the Herb-Grilled Salmon, which comes with Parmesan garlic broccoli, can be ordered as-is with no modifications. You can also add a side salad to this order, though go easy on the dressing, as this can fill up your carb quota real quick.

Other keto-friendly entrées include the Chicken Piccata, Grilled Chicken Margherita, and Famous House Salad, though you should order that last one without croutons. Bonus: Most menu items can be topped with olive oil, which is a very healthy fat. Who needs breadsticks, after all?

Blaze Pizza

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Usually pizza is a no-go for keto dieters, but Blaze Pizza make dieting look easy with its keto-friendly pizza crust, which debuted in 2019, making the pizza chain the first to do so, according to Business Insider. The gluten-free crust successfully mimics traditional wheat crusts and is made from a combination of cauliflower, mozzarella cheese, flaxseed, and eggs (via KetoConnect).

From there, the pizza comes topped with spicy red sauce, more mozzarella, bacon, cherry tomatoes, mushrooms, and spinach, though you can customize the toppings to your liking. Drizzle olive oil and pesto on top for an extra dose of keta-approved healthy fats. Each slice contains 15g of carbs. Plus, each offers 2g of fiber. Color us impressed!

Outback Steakhouse

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Steakhouses are always a great option for keto dieters, and Outback Steakhouse is no exception. The key is to keep meals simple and skip any of the starchy sides like potatoes and fries. Any of the steaks are fair game, such as the Slow-Roasted Prime Rib or the Ribeye but opt for smaller cuts. To up your keto-approved fat, add a dollop of olive oil or butter.

Outback also offers several low-carb vegetable options, such as grilled mixed veggies and rotating seasonal vegetables like zucchini and broccoli. Fish entrées like lobster and salmon are solid picks as well.

IHOP

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Don’t let the word “pancakes” in the name fool you. IHOP boasts several keto-friendly dishes. After all, it’s primarily a breakfast spot, and eggs are an easy way to boost your protein intake. For example, you can build your own omelet with avocado, bacon, and cheese. You can also add spinach and a drizzle of olive oil for an extra punch of nutrients. A word of caution: IHOP adds a splash of pancake batter in their omelets. Although this helps save time in the kitchen and makes their omelets extra fluffy, be sure to ask them to use fresh eggs instead.

The Cheesecake Factory

Good news: The Cheesecake Factory offers heaps of keto-friendly meals on its expansive menu — even if those offerings don’t include actual cheesecake. Save time by skipping straight to the “Skinnylicious” section of the menu. The grilled salmon, served with mixed veggies, is your best bet. Drizzle olive oil on top to amp up your healthy fat game. You can also go with the California Omelette, which comes with avocado, mushrooms, sour cream, cheese, tomato, garlic, and green onions. The Cheesecake Factory may be on pricier side, but it’s worth it.

Buffalo Wild Wings

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Chicken wings are one of those high-protein, low- to no-carb dishes that make for an excellent option for keto dieters, so where better to enjoy a filling meal and catch the game than at Buffalo Wild Wings? Help yourself to a plate of Traditional Wings, but instead of sauce, you’re better off with the dry seasoning to keep your carb count low. That said, some of the sauces are surprisingly low in carbs, such as hot sauce and Thai Curry Sauce.

Boston Market

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Skip carb-loaded fare like cornbread and mac & cheese at Boston Market and opt for chicken and veggies on the menu. Give the three-piece dark meat entrée a whirl for a meal that balances protein and fat — dark meat is more nutrient-dense than white meat. Side dishes include creamed spinach, cucumber salad, and steamed vegetables. The Caesar salad (minus croutons) pairs well with the rotisserie chicken as well.

Pret a Manger

Cut out the bread on any of Pret a Manger’s menu of sandwich items and you’ll find yourself with a tasty keto-friendly meal that balances protein, fat, and veggies. For example, the Chicken Salad and Avocado Sandwich makes for an easy lunchtime bite. The Chipotle Chicken Salad, which features avocado, pickled red onions, chili salt, and herb lime dressing on top of a layer of romaine lettuce is a solid option as well. Just skip the corn that comes in it. If you’re in a hurry, it works as a convenient grab-and-go selection.

TGI Fridays

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Low-carb dieters often avoid grill-style restaurants because fries, burger buns, and other bread products aren’t keto-approved. But TGI Fridays has found a workaround solution with their “green style” burgers. What does that mean exactly? It means your burger bun will be substituted with lettuce (like in the example burger above). For a dose of healthy fat, you can also add avocado and olive oil. But try to avoid sugary condiments and sauces. You can also enjoy items like the Caesar Salad with Grilled Chicken, the Million Dollar Cobb Salad with Grilled Chicken (lunch portion), and wings.

Houlihan’s

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“Hou” says you can’t eat out while on the keto diet? Houlihan’s makes it easy with its carefully curated menus, including dedicated appetizers, entrées, and sides for vegetarian and gluten-sensitive diners. Head for the entrées, where you’ll find the healthiest options. The Grilled Atlantic Salmon is your best bet, which only has 3 grams of carbs. You can’t go wrong with the Top Sirloin, either, which is a 5-ounce cut so you won’t go overboard on protein. Houlihan’s also serves up fat-rich veggies like mashed cauliflower, along with tasty greens like green beans and broccoli. Avoid starchy sides like potatoes and tortilla chips.

P.F. Chang’s

Chinese food can be challenging to fit into your keto diet since many of the cuisine’s staples — egg rolls, rice, and noodles, to name a few — exceed your carb allotment. Many sauces, such as hoisin, are out of the question since they’re packed with sugar. But at P.F. Chang’s, you can make it work if you look for low-carb options among the appetizers and sides.

Northern Style Spare Ribs and Edamame are tasty low-carb options that are also rich in fat, making them perfect for keto dieters. Nix the croutons and the Asian Caesar Salad (with or without salmon) will do the trick, though keep in mind, at 17 grams of net carbs, it’s pushing your carb quota, so you may want to eat only half and save the rest for later.

Jimmy John’s

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Jimmy John’s knows how tough it can be to eat out when you’re avoiding carbs, which is why the sandwich chain has devised a solution that’s perfect for keto dieters: The Unwich. What is that exactly? It’s a sub wrapped in lettuce instead of bread. According to the company website, all Unwich sandwiches are 10 carbs or less, which means they’re a keto dieter’s best friend. Just don’t go wild with cured meats since they’re often loaded with sodium and so not the healthiest meal. But for an occasional treat? Go for it! You can’t go wrong with any option, but an Unwich with tuna salad, mayo, and cheese will give you a high dose of fat.

Red Robin

Maintaining a keto diet at a burger joint may sound impossible, but Red Robin offers a diverse menu, so even low-carb dieters can enjoy a tasty meal. Salads are your friend here, such as the Avo-Cobb-O, which is loaded with keto-friendly goodness like grilled chicken, bacon, Bleu cheese, hard-boiled eggs, tomatoes, mixed greens, and of course, avocado. Just skip the croutons and opt for low-carb, low-sugar dressing or sauce.

Burgers aren’t out of the question, either. Just order one “wedgie-style,” which translates to a burger wrapped in lettuce instead of a bun. We especially love the Royal Red Robin Burger, which adds a fried egg to the mix for a perfect protein-high meal, as well as the Guacamole Bacon Burger.

Ruby Tuesday

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The casual dining restaurant Ruby Tuesday is a keto dieter’s paradise since many of the dishes rely on dried herbs and spices as opposed to breaded or fried ingredients. What’s more, the American restaurant boasts a diverse menu, so you’ll have tons of options to pick from. The New Orleans Seafood platter combines tender and flaky tilapia, seasoned with Cajun-style spices, with sautéed shrimp and creamy Parmesan sauce. You can also choose the Asiago Bacon Chicken, which is as delicious as it sounds. Even the decadent-sounding Hickory Bourbon Chicken, smothered in a bourbon glaze, will fit your keto diet, though just barely, at 18 grams of carbs. Polish off your meal with scrumptious veggies like zucchini and broccoli.

Chick-fil-A

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As long as you’re willing to go bunless, Chick-fil-A has tasty picks for keto dieters. Spoiler alert: The fast -food chain’s famous breaded chicken isn’t included, but their grilled chicken options are just as delicious and totally keto-friendly. Give their Grilled Nuggets a whirl. You can also order their Grilled Chicken Sandwich without a bun, and the pickles add a nice punch of flavor. Plus, their low-carb and low-sugar sauces like Garden Herb Ranch, Honey Roasted BBQ, and Zesty Buffalo are perfect for dunking.

Bonefish Grill

When you’re on the keto diet, you learn pretty quickly that seafood is your best friend, and restaurant chain Bonefish Grill serves up a plethora of fresh, fishy dishes that are bound to reel you in. One of the most keto-friendly options is the Grilled Atlantic Salmon, which is loaded with fat and protein. You also can’t go wrong with Chilean Sea Bass or Grilled Rainbow Trout. Add lemon butter, pesto, or olive oil or top for an extra helping of healthy fats. For non-seafood entrées, give their Fontina Pork Chop or Chicken Marsala a try. Round out your meal with keto-approved asparagus and mixed veggies.

Bareburger

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Lettuce-wrapped burgers are a delicious alternative to carb-loaded buns, be it’s totally understandable if you’re looking to mix things up. Thankfully, there’s Barebuger, a restaurant chain that’s known for its organic and all-natural burgers made with free-range, grass-fed, and antibiotic-free ingredients. You can even score less common meats like bison. But the real treat for keto dieters is the chain’s burgers wrapped in collard greens. Plus, you can add yummy keto-friendly toppings like smoked bacon or egg for extra protein or veggies like red onions, pickles, wild mushrooms, pickled jalapenos, pico de gallo, guacamole, and more. There’s no doubt about it: Barebuger has obviously cracked the code to healthy yet scrumptious cuisine.

California Pizza Kitchen

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Skip the pizzas and pastas at California Pizza Kitchen and make a beeline for the salad section of the menu for keto-friendly foods. The California Cobb, which combines avocado, chicken, eggs, basil, and blue cheese, will treat you right. The Roasted Veggie salad and Power Bowls are great, too. Add more fiber and fat with a drizzle of olive oil.

Denny’s

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The classic diner Denny’s is known for its breakfast staples, but there are more meal options to choose from, including keto-friendly ones, than you might expect. Their Build Your Own Omelette option allows you to customize your omelet with keto-approved foods like whole eggs, cheese, and avocado. Throw in fillings include bacon, sausage, bell pepper, and spinach. You can also modify the Grand Slam entrée by skipping the pancakes and upping the eggs and bacon. If you aren’t feeling the breakfast options, go with a sirloin steak or wild-caught Alaska salmon.

Arby’s

Roast beef rules the roost at fast-food chain Arby’s, along with chicken, turkey, and other deli-style meats, which means it’s easy to tweak the menu to fit your keto diet. As with most sandwich and burger joints, you can go bunless or ask for a lettuce-wrapped version of one of Arby’s sandwiches. The Roast Chicken Salad is a tasty option as well.

Subway

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If you can resist the warm, slightly sweet aroma of its freshly baked bread, Subway has a few low-carb salads that are perfect for anyone on the keto diet. The Chicken & Bacon Ranch boasts the perfect fat-to-protein ratio. The Steak & Cheese salad is another tasty yet filling option. You can also convert any of their sandwiches into a salad. Just pay special attention with picking a dressing since one packed with sugar won’t fit your diet.

Smoothie King

Even though smoothies are typically thought of as healthy meals, they often aren’t easy to incorporate into the keto diet because of their low fat content and overabundance of carbs from milk, yogurt, fruit, and juice ingredients. Thankfully, Smoothie King offers several specialty smoothies designed for keto dieters, which contain as little as 2 grams of carbs. The Keto Champ Coffee is made from almond milk, almond butter, cocoa, a keto protein blend, and of course, coffee, which gives it a sweet flavor. Plus, it’s also filling, making it a great grab-and-go choice. If you’re looking for a more traditional smoothie, go with the Keto Champ Berry, which is creamy and berry sweet. Ask for Stevia if you’re looking for extra sweetness. Steer clear of the “Get Fit” smoothies, which aren’t as keto-friendly as they might sound.

Panda Express

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Fast-casual Chinese spot Panda Express might not be the first thing to come to your mind when you envision keto-friendly restaurants (hi, noodles, egg rolls, and fried rice). But there are actually several low-carb options available that are also super tasty, like the String Bean Chicken, which features grilled chicken, green beans, onion, and ginger soy sauce. The Broccoli Beef Bowl is another keto-approved dish. Plus, you can’t go wrong with the Kung Pao Chicken, which in addition to being an Asian takeout classic, totals 14 grams of carbs.

Wingstop

If you’re craving a takeout fix, you’ll be hard-pressed to find a more satisfying and keto-friendly option than chicken restaurant chain Wingstop. For starters, Wingstop is super upfront about its nutrition information for all the foods on their menu, which makes it easy to stick to your diet. Their Classic Wings with Lemon Pepper sauce has 0 grams of carbs. Other keto-friendly sauces, include the Original Hot, Garlic Parmesan, and Cajun. The sides leave something to be desired, but the menu does have celery and carrot sticks.

Texas Roadhouse

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A steakhouse chain that dishes out affordable yet great-tasting steaks, chicken, and seafood, it’s easy to find a keto-friendly meal at Texas Roadhouse. Obviously, any of the steaks are fair game. To add bulk to the meal, ask for a side of sauteed mushrooms or green beans. Their slow-cooked Killer Ribs are to die for, though you’ll want to substitute the fries with veggies instead. Plus, they have a couple of chicken entrées like the Herb Crusted Chicken and Smothered Chicken that will taste even better with the restaurant’s signature whipped butter. Just do your best to resist the steakhouse’s infamous rolls in the process.

True Food Kitchen

True Food Kitchen is probably the healthiest keto-friendly restaurant chain on this list, and since it goes out of its way to let diners customize dishes to suit their dietary needs, it’s basically a keto dieter’s dream. The restaurant even has a dedicated keto menu (as well as a paleo menu), which makes it easy to eat out and stick to your diet at the same time. Bonus: The menu changes seasonally so fruits and vegetables are as fresh as possible.

Start your meal with Charred Cauliflower or Roasted Brussel Sprouts, which you can top with kale salad dressing. As for entrées, the options are incredibly diverse, from the Poke Bowl and Grilled Chicken Parmesan to Grilled Salmon and Spaghetti Squash Casserole. Ramp up the healthy fat with add-ons like olive oil, lemon ricotta, cheese, avocado, or pesto.

Yard House

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Fast-casual restaurant chain Yard House is a great place to score lots of scrumptious keto-friendly dishes. The company website provides detailed nutritional information, which helps take the guesswork out of ordering. You’ll be hard-pressed to find a meal that doesn’t ignite your taste buds on Yard House’s extensive menu. They offer bunless burgers, fish entrées, and fresh salads. The Shrimp Zoodle Bowl, in particular, is an innovative way to eat out while keeping your carb count low. The Cobb Salad with Salmon is another solid option.

Smashburger

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Smashburger is another fast-casual burger restaurant offering keto-friendly bunless options (as in the example above) for the win. For example, the Smoked Bacon Brisket Burger (sans bun) at Smashburger is especially mouthwatering, featuring a mountain of fatty brisket, smoked aged cheddar cheese, applewood smoked bacon, and pickles. Just skip the BBQ sauce for a truly low-carb meal. The Double Bacon Smash Burger provides a hefty dose of protein, too. Round out your meal with one of their veggie sides.

In-N-Out Burger

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In-N-Out Burger has amassed a cult-like following for its juicy burger patties, and there’s no reason keto dieters can’t enjoy this burger joint, too. As long as you order one of their burgers “protein-style,” (In-N-Out’s in-house term for lettuce-wrapped burgers) or bunless, you’re in the clear to indulge yourself. Skip the fries and shakes. Give the protein-style Cheeseburger with Onion a whirl. If you want to lower your carb intake even more, nix the special sauce and replace it with a low-carb sauce option like mustard instead.

Steak ‘n Shake

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The shakes may be off-limits to those on the keto diet, but this nostalgic restaurant chain has plenty else to offer on its menu. Steak ‘n Shake is happy to customize its high-protein steakburgers for keto diners by serving them bunless or wrapped in lettuce. You can also dig into the Grilled Chicken Salad or the Sausage, Egg n’ Cheese Breakfast Bowl (no hash browns) with zero guilt.

The 40 Best Keto-Friendly Restaurants For Keto Dieters In 2023

Starbucks

For a quick breakfast with your morning coffee that won’t derail your diet, Starbucks can absolutely be your go-to. While it’s hard to customize their prepared sandwiches, the Bacon and Gruyere Sous Vide Egg Bites can fit into a keto diet, have tons of flavor, and they’re easy to take on the go.

Bacon and Gruyere Sous Vide Egg Bites: 300 calories, 20 g fat (12 g saturated fat), 680 mg sodium, 9 g carbs, 0 g fiber, 2 g sugar, 19 g protein

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IHOP

Eggs are always a great protein-packed option, and the Avocado, Bacon, and Cheese Omelette at IHOP ups the fat factor for a meal that’s indulgent, yet totally keto-friendly.

Avocado, Bacon, and Cheese Omelette: 880 calories, 67 g fat (26 g saturated fat), 1720 mg sodium, 14 g carbs, 3 g fiber, 2 g sugar, 57 g protein

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California Pizza Kitchen

Okay, maybe you can’t have pizza, but the California Cobb Salad is pretty incredible for a keto option: Fresh avocado, chicken, eggs, basil, and Gorgonzola with a bleu cheese dressing. What’s not to love?

California Cobb Salad: 480 calories, 37 g fat (8 g saturated fat), 780 mg sodium, 11 g carbs, 5 g fiber, 5 g sugar, 26 g protein

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Bahama Breeze

The Jamaican Chicken Wings alongside a cup of Bahamian Seafood Chowder is a great option that’s super low-carb, delicious, and filling.

Jamaican Chicken Wings: 780 calories, 53 g fat (16 g saturated fat), 2640 mg sodium, 9 g carbs, 0 g fiber, 9 g sugar, 66 g protein

Bahamian Seafood Chowder: 230 calories, 21 g fat (13 g saturated fat), 630 mg sodium, 7 g carbs, 1< g fiber, 3 g sugar, 5 g protein

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Pret a Manger

Grilled chicken, avocado, chili salt, a tangy chipotle dressing, and pickled red onions make up this spicy Chipotle Chicken Salad, which is super convenient to pick up whenever you’re in a rush (which, let’s be honest, is always).

Chipotle Chicken Salad: 260 calories, 14 g fat (7 g saturated fat), 760 mg sodium, 6 g carbs, 3 g fiber, 2 g sugar, 29 g protein

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True Food Kitchen

This restaurant chain has a keto-friendly section on its menu, which takes out all the guesswork. A nutritionist favorite, though, is the Cauliflower Polenta With Chicken: The cauli is riced and mixed with turmeric, cashew butter, and garlic paste to create a flavorful, comfort-food-like dish to warm you up.

Cauliflower Polenta With Chicken: 510 calories, 31 g fat (4.5 g saturated fat), 1970 mg sodium, 28 g carbs, 7 g fiber, 7 g sugar, 36 g protein

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Denny’s

A burger may be off-limits on the keto diet, but the Garlic Peppercorn Sirloin with non-starchy broccoli and zucchini on the side will satisfy you so much, you won’t even miss the bread!

Garlic Peppercorn Sirloin with Broccoli and Zucchini: 525 calories, 40 g fat (11 g saturated fat), 1830 mg sodium, 11 g carbs, 4 g fiber, 3 g sugar, 47 g protein

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P. F. Chang’s

Okay, yes, the noodles and rice found on many Chinese restaurant menus may not fit into a keto diet, but there’s still a way to get your fix sans carbs. Try the Asian Caesar Salad with Salmon for a healthy dose of protein and fat that’ll keep you full for hours.

Asian Caesar Salad With Salmon: 650 calories, 46 g fat (10 g saturated fat), 1330 mg sodium, 20 g carbs, 4 g fiber, 3 g sugar, 37 g protein

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Buffalo Wild Wings

While the sauces may be too high in sugar to fit into a keto diet, a six-count of Traditional Wings with Dry Buffalo Seasoning is delicious, packed with protein, and perfect for a filling lunch.

Traditional Wings (6-Count) With Dry Buffalo Seasoning: 435 calories, 24 g fat (8 g saturated fat), 640 mg sodium, 1 g carbs, 0 g fiber, 0 g sugar, 53 g protein

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Arby’s

While you can always grab a bunless burger, Arby’s also offers a really delicious Roast Chicken Salad topped with juicy pepper bacon and cheddar. Trust us: You won’t want to share.

Roast Chicken Salad: 250 calories, 14 g fat (7 g saturated fat), 690 mg sodium, 8 g carbs, 3 g fiber, 4 g sugar, 25 g protein

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Boston Market

The Rotisserie Prime Rib with a side of Steamed Vegetables is the perfect mix of veg, protein, and fat, making it a flavorful keto meal you won’t feel guilty about ordering.

Rotisserie Prime Rib With Steamed Vegetables: 690 calories, 50.5 g fat (12 g saturated fat), 810 mg sodium, 7 g carbs, 4 g fiber, 4 g sugar, 57 g protein

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Seasons 52

You can easily order two courses and enjoy your night out at Seasons 52: The Grilled Shrimp and Avocado is full of protein and healthy fat, while the Steak Salad gives you all the greens you need, along with an olive oil-based dressing.

Grilled Shrimp and Avocado: 220 calories, 12 g fat (3 g saturated fat), 720 mg sodium, 7g carbs, 4 g fiber, 2 g sugar, 22g protein

Steak Salad: 580 calories, 41 g fat (12 g saturated fat), 1010 mg sodium, 15 g carbs, 6 g fiber, 6 g sugar, 39g protein

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Chipotle

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The Keto Salad Bowl option at Chipotle is basically a keto dieter’s dream. It’s got a lettuce base, with carnitas, tomatillo and red chili salsa, Monterey jack cheese and guacamole—a.k.a., the perfect meal if you’re on the keto diet. With all of that, who even needs those tortillas?

Keto Salad Bowl: 590 calories, 42 g total fat (15.5g saturated fat), 1515 mg sodium, 15 carbs, 8g fiber, 2g sugar, 32g protein

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Subway

Two salads, the Steak & Cheese and the Chicken & Bacon Ranch, have only 11 net carbs each, which come mostly from veggies. Keep in mind though: picking a dressing that’s loaded in sugar might kick you out of ketosis.

Steak & Cheese: 370 calories, 9 total fat (4g saturated fat), 820 mg sodium, 15 g carbs, 4g fiber, 8g sugar, 19g protein

Chicken & Bacon Ranch: 430 calories, 32 total fat (11g saturated fat), 1000 mg sodium, 15g carbs, 4g fiber, 7g sugar, 27g protein

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Red Robin

The Classic Wedge Salad and Sear-ious Salmon both fit the keto diet bill. While ordering the fish is sure to make you smile (I mean that name!), it isn’t kidding around when it comes to keto: healthy-fat and protein-packed salmon with low-carb broccoli make for a keto dieter’s dream.

Sear-ious Salmon: 450 calories, 36g total fat (6g saturated fat), 760 mg sodium, 7 g carbs, 1g fiber, 3g sugar, 34g protein

Classic Wedge Salad: 420 calories, 35g total fat (7g saturated fat), 700mg sodium, 14g carbs, 3g fiber, 7g sugar, 8g protein

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Outback Steakhouse

The Slow-Roasted Prime Rib will make all of your meaty dreams come true. Just be sure to skip a starchy side like mashed potatoes and go for a low carb option (read: salad or veggies) instead.

Slow-Roasted Prime Rib (8 oz): 700 calories, 57g total fat (26g saturated fat), 0g carbs, 1,160mg sodium, 0g fiber, <1g sugar, 46g protein

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Red Lobster

Go with the Filet Mignon or a half-portion of the Salmon New Orleans and choose two non-starchy vegetables (like steamed broccoli) as a side.

Filet Mignon: 420 calories, 22g total fat (11g saturated fat), 1,170 mg sodium, 26g carbs, 3g fiber, 2g sugar, 31g protein

Broccoli: 40 calories, 0g fat, 220mg sodium, 8g carbs, 3g fiber, 2g sugar, 3g protein

Salmon New Orleans (half-portion): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein

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Bonefish Grill

Shout out to the folks at Bonefish Grill for making their menu easy for keto dieters. Simply scan for the “grilled fish section” and pick any dish in there, such as the Ahi Tuna Steak, Atlantic Salmon, and Chilean Sea Bass. And for a dose of healthy fats, add pesto or lemon butter. A non-seafood option: the Wagyu Beef Burger with avocado and without the bun.

Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein

Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein

Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein

Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, <1g fiber, 0g sugar, <1g protein

Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein

Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein

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Carrabba’s Italian Grill

Carrabba’s

Yup, you read that right: Italian Grill. Sure, the menu’s chock-full of carby creations (think: pasta and pizza and bread oh my!), but options like The Pollo Rosa Maria and Tuscan Grilled Filet make sticking to keto a no-brainer.

Polla Rosa Maria: 620 calories, 37g total fat (19g saturated fat), 1,440mg sodium, 4g carbs, 1g fiber, 0g sugar, 65g protein

Tuscan Grilled Filet (7 oz): 590 calories, 44g total fat (17g saturated fat), 620mg sodium, <1g carbs, 0g fiber, 0g sugar, 47g protein

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Bahama Breeze Island Grille

Everything’s better on island time, including the keto diet. Treat yourself to this restaurant’s tropical vibes while keeping with keto thanks to options like the Grilled Chicken Cobb Salad, which boasts protein from eggs and chicken breast and fats from bacon and avocados. Another a good choice? The BBQ Bacon and Cheese Burger minus the bun.

Grilled Chicken Cobb Salad: 670 calories, 42g total fat (14g saturated fat), 1,130mg sodium, 14g carbs, 8g fiber, 5g sugar, 61g protein

BBQ Bacon and Cheese Burger (with bun): 1,160 calories, 69g total fat (27g saturated fat), 2,210mg sodium, 70g carbs, 6g fiber, 24g sugar, 62g protein

Keto diet and restaurants: what dishes to order

Are you planning a trip to a restaurant in the evening? Amazing! This guide will help you enjoy a tasty and nutritious dinner while following a keto diet. Whether you’re heading out to meet friends, want to dine with co-workers, or dine with family, we’ve got ideas for how to stay on a keto or low-carb diet.

Basics

You can find and order low-carb meals in any establishment. Try following our tips:

Plan ahead

Skip bread, pasta, potatoes, rice, opt for starch-free meals.

If you order a main course in a restaurant, most establishments will replace starchy foods with salad or additional vegetables.
When ordering a sandwich or burger, ask for a salad instead of a bread roll.
If you are refused a replacement, choose another dish from the menu.

If your meal does contain starchy foods, you can do one of the following: leave the meal untouched (if possible) or gently separate the carbohydrates from the entire meal before eating.

If you feel uncomfortable and others (waiter, friends or colleagues) seem to demand an explanation, refer to stomach problems, food allergies or a special diet. We often depend on the opinions of others and want to match our surroundings, but health should come first. Always choose dishes that you think are appropriate, and don’t give in to pressure from those who keep you company for lunch or dinner.

Add healthy fats

Restaurant meals may contain a small amount of fat, in which case it will be difficult to satisfy your hunger without eating carbohydrates. Solve the problem by simply adding fat to the food ordered:

Ask for extra butter and add it to vegetables or meat.
Ask for olive oil and vinegar to dress salads and meat dishes.
Some restaurants serve cheaper, highly processed vegetable oils instead of olive oil. They are rich in omega-6 polyunsaturated fatty acids (PUFAs), which can go unnoticed to excess. To avoid this, many experienced low-carb dieters bring a small bottle of olive oil with them to restaurants.
Ask for whipped cream for coffee or tea.

Watch your sauces and seasonings

Choose your sauces carefully, for example Béarnaise sauce contains mostly fats, while ketchup contains mostly carbohydrates.

When in doubt about choosing the right sauce, ask about its ingredients. Avoid sauces containing sugar, flour, or other starchy thickeners. You can ask for the sauce to be served separately so you can decide how much to add to your meal. In our guide you will find detailed information on what sauces, oils and fats can be on a keto diet.

Choose your drinks wisely

Drinks you can order in a restaurant if you are on a keto diet: water, soda, tea or coffee.

If you want to order alcohol, choose champagne, dry wine or spirits, neat or with soda. In our guide to alcohol on keto, you will find detailed information on low-carb alcoholic beverages.

Consider dessert

Are you really still hungry? If not, enjoy a good cup of coffee or tea while others get down to dessert. If you go to a restaurant in the evening, you can order herbal tea or decaffeinated coffee instead of coffee.

If you’re hungry and want something else to eat, ask for a cheese plate or berries with whipped cream. Adding cream or butter to your coffee may be enough to satisfy your hunger.

Get creative if you need to.

If you can’t find a keto-friendly meal on the menu, feel free to improvise and ask for something that fits into the low-carb diet.

Feel free to ask! You are the client, and the task of any catering establishment is to make sure that you are satisfied.

Buffet style restaurants

The beauty of a buffet is that it has so many options, including keto and low carb options. Don’t set a goal to eat enough to recoup the money spent, instead, eat healthy and nutritious meals! Don’t blame the chef if you overeat. The choice is yours, so choose wisely.

Establish rules before you start choosing meals

Before you pass many tempting offers, take a moment to think and commit to skipping the most unhealthy options. Remember, the top three choices are grains, potatoes, and sugar. Don’t put it on a plate.

Be direct but reasonable. And do not forget that if you go to “cheating” (English deception), then you are simply deceiving yourself.

Focus on fats, vegetables, and proteins

Focus on healthy foods you can enjoy: salads, cold cuts, seafood, and vegetable platters. Be sure to add healthy fats to the dish: olive oil, butter, sour cream and cheese.

After eating delicious low-carbohydrate meals, cravings for high-carbohydrate unhealthy foods will noticeably decrease.

Don’t overfill

Don’t rush to fill your plate full of treats. Ideally, your portion should not exceed the amount that you usually eat at home. If you want to try different dishes, start with very small portions of each of the treats. You can always come back for more if you’re still hungry.

Take your time

Enjoy not only food, but also communication with friends and family. Do not rush to go for the next serving to the table, sometimes it takes a little time before you feel full, so immediately drink water, coffee or tea.

Visiting friends or family

If you are visiting friends or family, the following tips will help you stay on the keto diet.

Coordinate the menu whenever possible

If you have the opportunity to share your food preferences with the event organizer before visiting, be sure to do so. If you’re on a strict keto diet, it’s worth talking about the restrictions so your host can cater to your needs.

If, for some reason, you do not want others to know about your new eating habits, prepare answers to possible questions in advance. Depending on the situation, the answers might be: “I had some stomach problems, so I’m trying to give up sugar, bread and potatoes”, or “My doctor suggested that I adjust my diet a little, removing some foods from it, because for whom I feel bad.” Any mention of stomach problems or recommendations from doctors usually satisfy the curiosity of others.

Satisfy your hunger in advance

Eat something fatty before visiting. Nuts, olives or cheese are good choices. You’ll stay full and can easily skip eating high-carb meals that are served early. Having a pre-snack will keep you from breaking your keto diet at the party.

Check out our guide to low carb snacks.

Choose carefully

Going on a visit, some people allow themselves to eat too much, referring to the fact that this is just one meal. If your diet is very strict and does not allow deviations, then it is probably better to discuss your needs with the host in advance.

Feel free to cut out bread and starchy foods. If your portion is represented by products with a high content of starch, feel free to leave it untouched. Your health is more important than the clean plate rule that many learn from childhood.

If you don’t bring your own low-carb dessert, it’s unlikely you’ll get one. By agreeing to “just try it”, you can eat the whole dessert, so it would be wiser to refuse it. You can explain this to others by reducing the amount of sugar you eat.

Bring low carb meals with you

You can prepare several low carb meals and bring them with you. Party organizers will be happy to take the initiative, and you will be able to enjoy dishes that will not force you to go beyond the keto diet.

Fast food restaurants

Don’t know what to eat for lunch or what to eat? In the menu of any cafe you can find something suitable. We suggest you check out our list of the 11 best fast food options for the keto diet.

Eateries and bakeries

The best choice in this type of establishment is a large salad.

Order Chef’s Salad or Chicken Caesar Salad. Add delicious low carb ingredients like chicken, ham, shrimp, cheese, boiled eggs, olives, and avocados to it. Make sure the chicken is grilled and not breaded.
Dress your salad with olive oil (lots of it!) and vinegar, or choose Caesar dressing, ranch dressing, or blue cheese. Avoid ingredients that contain sugar, such as poppy seeds, French mustard, or honey mustard. Ask the waiter about the ingredients if you are not sure if they contain sugar.
Order coffee or tea. Ask for whipped cream or butter to add fat.

Chicken burger or eatery

Don’t order fries and soda, that’s half the battle.

Choose a lettuce burger instead of a bun. If you can’t be offered that option, just don’t eat the bun.
Choose from toppings such as bacon, cheese, lettuce, tomato, avocado and green sprouts. No ketchup, instead choose ordinary mustard (but not honey or sweet), you can opt for mayonnaise. If you’re really hungry, order a double patty.
Choose grilled chicken over deep fried chicken.
Order chicken salad or chicken sandwich (no bun) or vegetarian options. Choose low-carb vegetable options like green beans or broccoli, no baked beans, corn, sweet potatoes, or other high-carb vegetables.
Avoid barbecue sauce as it usually contains a lot of sugar. However, most hot sauces and salads are fine.

Mexican Cuisine

You can find a lot of suitable dishes here, but the tortillas are too tasty, so watch how many tortillas you eat!

Order a burrito in a bowl. Carnita (pork), steak, chicken, barbacoa or shrimp are great choices. Fajita vegetables can be added to this dish if you allow yourself a small amount of carbohydrates from peppers and onions.
Skip rice and beans and instead opt for meat, cheese, guacamole, sour cream, salsa.
Some fast food chains are now offering keto meals with lettuce as the base rather than beans and rice.
Is there a burrito in the bowl? No problem. Unwrap the burrito and eat only the contents of the burrito.
Check the menu for low carb snacks such as fajitas, carne asada, chili verde and chicken mole. These are all great options if you skip rice, beans, and flatbread and ask for extra cheese, sour cream, or guacamole.

Asian cuisine

Be careful in Chinese, Japanese, Thai and Vietnamese restaurants.

Don’t order foods that are sweet or highly processed.
Roast or curry made with meat, seafood and low carbohydrate vegetables can be eaten without rice. Order a dish of green beans or cabbage as a side dish, you can try bean sprouts.
Add healthy fats to your meal, ask for coconut oil, butter, olive oil, peanuts or sesame.
Order crispy duck (no sweet sauce) or Chinese stew (no sauce thickeners, if possible). If you find shirataki noodles on the menu, note that they are very low in carbs. Salad-wrapped chicken is also a good option, though it’s worth asking what ingredients the chicken stuffing was made with, particularly if sugar was added to it.

Indian Cuisine

Many Indian dishes are great for a low carbohydrate diet.

Ask for ghee, Indian clarified butter. GHI is pure fat! This oil fits into the framework of a low-carb diet, so feel free to add it to any dish!
Choose from kebabs, curries (without potatoes), meats in creamy sauces (like chicken tikka masala and chicken in butter), and tandoori dishes. Do not eat naan and rice. You can make traditional naan at home according to our recipe.
Indian raita (creamy condiment made from plain yoghurt, quite fatty and with crushed cucumbers).
Fresh Indian cheese (paneer) is a great option for a keto diet, but watch out for hidden carbs (flour or other thickeners) that may be added to some meals. Before ordering, check the composition with the waiter.

Pizza

Almost everyone likes the taste of pizza, various sauces and toppings give the dish an exciting aroma and taste! If you are tempted to eat a couple of slices of pizza, choose another restaurant.

Find out if it’s possible to replace the pizza base or serve pizza without it. Some outlets offer cauliflower dough pizza, but these are often made with rice flour and are still quite high in carbs, so check the pizza’s ingredients before eating it.
If you are ordering a traditional pizza, order more toppings to eat as little dough as possible. Most pizza toppings are low in carbs. Try doubling your favorite toppings.
Ask for a knife and fork so you don’t eat the dough.
Ideally, it’s better to make keto egg and cheese pizza at home!

We hope you can confidently navigate the menu of almost any restaurant. Bon appetit keto style!

“This article was translated into Russian from a foreign source Diet Doctor, the world’s largest site dedicated to low-carbohydrate diets.”

Top 30 Keto Friendly Restaurants – Drink-Drink

If you’re on a low-carb, high-fat keto diet, you might think you need to cut out eating out. Indeed, it can be hard to find keto-friendly options other than bun-free burgers and grilled chicken salads.

Most people on this diet try to limit their total daily carbohydrate intake to 50 grams or less, or 25 grams or less net carbs (total carbs minus fiber).

Surprisingly, numerous restaurants now offer a wider variety of healthy keto meals.

To make things easier, we’ve compiled this list of US restaurants based on the following criteria:

National availability. While thousands of independent restaurants likely offer keto-friendly options, we settled on national or regional chains in the US. However, you can use the menu options in this guide to select keto-friendly options at other restaurants as well.
Variety of keto options. We looked for restaurants that offered a little more variety than burgers without buns—unless, like In-N-Out, they are known for exceptionally good burgers without buns.
Restaurant type. To make this guide as useful as possible, we have included several types of restaurants, including fast food, fast casual, buffets, pizzerias, steakhouses, and eateries.

Here are the best keto friendly restaurants of 2022.

1–9. Fast Food

1. Jimmy John’s

Jimmy John’s is a popular sandwich shop offering a variety of sandwiches and tortillas, as well as chips, pickles and cookies.

You can make any of their Unwich substitutes by substituting lettuce wrap for bread to get rid of most of the carbs and a significant amount of calories. According to Jimmy John’s website, all of their Unwiches contain 10 grams of net carbs or less.

Try this: Big John Anwich

Ingredients: roast beef, lettuce, tomato and mayonnaise

Nutrients (1):

Calories: 270
Fat: 9 0236 20 grams
Total Carbs: 4 grams
Net Carbs: 2 grams
Protein: 17 grams

2.

Chipotle

Chipotle suggests making your own Tex-Mex with fresh, high-quality ingredients. You can prepare salads, bowls, tacos or burritos with various meat, vegetable and other toppings.

To maintain a keto diet, choose a bowl or salad and load it with low-carb ingredients like meat, vegetables, cheese, guacamole and salsa. Alternatively, order a keto salad bowl that has chicken or steak with lettuce, salsa, cheese, and guac.

Try this: keto salad bowl

Ingredients: chicken or steak, plus lettuce, salsa, cheese, and guacamole

Nutrients (2):

Calories: 560
Fat: 37 grams
Total Carbs: 16 grams
Net Carbs: 7 grams 90 016
Protein: 41 grams

3. Wendy

Wendy’s — a nationwide fast food restaurant serving burgers, chicken, salads and chili peppers.

Although this chain does not have a dedicated keto menu, you can modify any of their burgers or salads to be keto friendly.

Ask to change your order to read:

Burgers: no buns, ketchup, onions, or barbecue sauce crackers

If you take a burger, you can also opt for a side dish instead of fries.

Try this: Parmesan Caesar Salad

Ingredients: Grilled Chicken, Caesar Dressing

Nutrients (3):

Calories: 440
Fat: 28 grams
Total Carbs: 7 grams
Net carbs: 4 grams
Protein: 42 grams

4. El Pollo Loco

El Pollo Loco is a Tex-Mex fast food restaurant specializing in grilled chicken tacos, burritos, salads and burrito plates.

The Pollo Fit menu includes three keto-friendly menu items:

Double Protein Avocado Pollo Fit Bowl
The World’s First Keto Burrito

keto burrito world Calories:

430

Fat: 26 grams

Total Carbs: 32 grams

Net Carbs: 11 grams

Protein: 35 grams

Note: Please note that this item can make up about half of your daily net carbs and more than half of your total carbs.

If you’re counting total carbs, choose Double Chicken Avocado Salad (12 grams total, 7 grams nett) or Double Protein Avocado Pollo Fit Bowl (15 grams total, 9grams net) (4).

5. Chick-fil-A

Chick-fil-A is a popular chicken restaurant known for its chicken sandwiches, nuggets, strips and waffle fries. Here you can also order rolls and salads with fried or grilled chicken.

Chick-fil-A offers an amazing selection of keto foods, including fried nuggets that you can pair with a side dish or coleslaw. With a few tweaks — like choosing grilled chicken and no corn — his Cobb salad is also keto-friendly.

Try This: 8 Grilled Nuggets with Spicy Buffalo Sauce and Crispy Kale Garnish

Nutrients (5):

Calories: 275
Fat: 15 grams
Total Carbs: 10 grams
Net Carbs: 8 grams
Protein: 28 grams

6.

In-Out

In N Out is a popular West Coast restaurant chain serving burgers, fries and milkshakes.

The company’s “not-so-secret menu” includes an easy way to make any burger keto-friendly by ordering it “protein style,” meaning it’s wrapped in a salad rather than a bun.

Try This: Double-Double Protein Style

Ingredients: Double-Double Protein Style Cheeseburger with Onions, Lettuce, Burger Sauce and Tomatoes

Nutrients (6):

Calories: 250 calories
Fat: 39 grams
Total Carbs: 11 grams
Net Carbs: 8 grams
Protein: 33 grams

7. Popeye 900 11

Popeye’s is a Louisiana diner serving fried chicken, seafood, and side dishes with Cajun twist.

While most menu items aren’t keto-friendly, it’s possible to make a low-carb meal with their blackened tenders (which aren’t breaded) and green beans.

Try This: Blackened Tenders (3) with Blackened Ranch Sauce and Green Beans.

Nutrients (7):

Calories: 343
Fat: 17 grams
Total Carbs: 11 grams 9001 6
Net carbs: 9 grams
Protein: 31 grams

8. Slim Chickens

Slim Chickens is a fast food chicken restaurant serving chicken strips, wings, sandwiches and a variety of southern-style snacks such as coleslaw and fried mushrooms.

The vast majority of his meals are high in carbs, but his side dishes, fried chicken strips, and chicken wings are low in carbs.

Try This: 4 Tender Grilled Chicken Combo with Cayenne Ranch Dip Sauce and Light Italian Dressing.

Nutrients (8):

Calories: 429
Fat: 29 grams
Total Carbs: 13 grams 900 16
Net carbs: 12 grams
Protein: 49 grams

9.

Kudoba

Qdoba is a fast food restaurant chain that, like Chipotle, offers Mexican-style burritos, bowls, tacos, and salads made with a variety of fresh ingredients.

Smoked Brisket Keto Bowl is a great option, but you can also make your own keto friendly bowl or salad using any meat, cheese, salsa and vegetables available. Also, Qdoba offers low carb Mexican mashed cauliflower instead of rice.

Try this: Smoked Brisket Keto Bowl

Ingredients: brisket, guacamole, cheese, pico de gallo, salsa and salad

Nutrients (9):

9023 5 Calories: 620
Fat : 45 grams
Total Carbs: 18 grams
Net Carbs: 18 grams
Protein: 36 grams

9 0002 Important note: Skip the pico de gallo to cut your total carbs by 3 grams.

10-19. Casual & Quick Casual

10. Noodles & Company

Noodles & Company serves a variety of pasta and noodle dishes from around the world, from homemade macaroni and cheese to prawns with garlic sauce and udon noodles.

The company also offers zucchini noodles, so some of its dishes can be adapted for keto. In fact, the food calculator on its website allows you to filter your dietary preferences, including keto, to show you exactly which menu items are keto-friendly and how to order them.

Try this: Fried Chicken Zucchini Pesto Cream

Nutrients (10):

Calories: 330
Fat: 18 grams 9001 6
Total Carbs: 11 grams
Net Carbs : 8 grams
Protein: 32 grams

11. Olive Garden

Olive Garden is a popular Italian-American chain.

While his dishes are often high in carbohydrates, you can always ask for a large portion of broccoli with sauce and protein instead of pasta.

Olive Garden salad without toast is also keto-friendly, as are some other dishes.

Try This: Herb Grilled Salmon and Steamed Broccoli

Nutrients (11):

Calories: 460
Fat: 29 grams 90 016
Total carbs: 8 grams
Net carbs: 3 grams
Protein: 45 grams

12.

BurgerFi

BurgerFi offers burgers and fries, but it’s a bit more upscale than your everyday fast food. The company uses high quality grass-fed corn beef and makes its own sauces.

You can order any BurgerFi “green style” burger, which replaces the bun with a salad bun, significantly reducing the amount of carbohydrates.

However, the company does not provide nutritional information for the green style burgers on its website.

13. BD Mongolian Grill

BD Mongolian Grill is an Asian restaurant chain based on the concept of Mongolian BBQ where you choose your ingredients and the chefs prepare a special roast for you. This process makes it very easy to skip carbohydrates.

BD offers a variety of meats, seafood and vegetables for roasts. Just skip the noodles, rice, corn, beans, meatballs and brown sugar pork.

Try This: Custom Order BD

Ingredients: egg, steak, shrimp, broccoli, cabbage, mushrooms and zucchini with chili garlic sauce

Nutrients (12):

Calories: 415
Fat: 19 grams
Total Carbs: 9 grams
Protein:

Please note that BD does not publish fiber information on its website, so net carbs cannot be calculated.

14. Cheesecake Factory

While the Cheesecake Factory is known for its huge selection of cheesecakes, it also boasts a huge menu for breakfast, lunch and dinner.

Cheesecake Factory’s best keto selection needs some tweaking, like a no-bun burger or a homemade omelet with all the keto-friendly toppings like cheese, bacon, mushrooms, and spinach.

However, you can also order the SkinnyLicious grilled salmon entree as is.

Try This: SkinnyLicious Grilled Salmon

Nutrients (13):

Calories: 590
Fat: 36 grams

9 0015 Total carbs: 22 grams

Net carbs: 15 grams
Protein: 45 grams

15. Wild Buffalo Wings

Buffalo Wild Wings is a casual sports bar chain serving wings, burgers, snacks, sandwiches and rolls.

The best keto option is traditional wings, which do not contain carbohydrates. Dry seasonings contain just 1 carb per order of 6 wings.

Try this: traditional wings (6 pcs) with dry lemon pepper sauce.

Nutrients (14):

Calories: 435
Fat: 24 grams
Total Carbs: 1 gram 900 16
Net carbs: 1 gram
Protein: 53 grams

16. BJ’s Restaurant and Brewhouse

BJ’s Restaurant and Brewhouse is a sit-down restaurant and bar serving pizza, burgers, salads and other classic American dishes. Its menu features a variety of vegetables and proteins, making it easy to set up a keto-friendly meal.

For example, Tri-Tip Wedge salad includes lettuce, sliced tenderloin, barbecue sauce, bacon, blue cheese, onion, tomato, blue cheese dressing and chimichurri sauce. Remove the barbecue sauce, tomatoes, and onions and it’s perfect for keto.

BJ’s only provides calorie information on their website. As such, Tri-Tip Wedge contains 1,300 calories, so it’s perfect for sharing or saving half for leftovers (15).

17. Joe’s Crab Shack

Joe’s Crab Shack is a casual seafood restaurant specializing in shrimp and crab dishes.

As long as you stay away from fried foods, you can enjoy just about any seafood from this chain. For example, Joe’s Classic Steampot comes with Dungeness crab, sweet snow crab, shrimp, and smoked sausage. Ditch corn and potatoes to make them keto friendly.

In addition, Joe’s offers more traditional options such as fried fish, steaks, grilled chicken and salads. However, the company does not provide nutritional information on its website.

18. On the Border

On the Border is a popular Tex-Mex restaurant serving a variety of Mexican-inspired dishes.

His fajitas are a good option for people on keto. You can choose from several types of meat and meat combinations – just skip the tortillas, beans and rice and instead have a fajita mix and salad as your main course.

Try this: Carnitas Fajitas (full order)

Mods: no beans, rice or flatbread

Nutrients (16):

Calories: 760
Fat: 65 grams
Total Carbs: 12 grams
Net Carbs: 10 grams
Protein: 34 grams

19. Chile

Chili’s is a restaurant casual atmosphere serving a mix of Tex-Mex and American entrees and main courses . Some of its menu items are keto friendly with slight modifications.

You can choose from hamburgers without buns, steak, grilled chicken, grilled fish, main salads made with grilled meat and without croutons, or fajitas without tortillas or side dishes.

For a simple order without any changes, see the dish in the field below.

Try this: 10 oz Fillet with Grilled Avocado and Asparagus.

Nutrients (17):

Calories: 490
Fat: 24 grams
Total Carbs: 13 grams
Net carbs: 8 grams
Protein: 59 grams

20-24.

Steakhouse

20. Outback Steakhouse

Outback Steakhouse is an Australian-style steakhouse with franchises in the United States.

It’s very easy to go keto at the Outback if you stick to the non-starchy side grilled dish. Just make sure your dish doesn’t come with sweet glazes or sauces.

Outback also offers basic salads that can be made keto friendly with a few modifications.

Try this: 8-ounce sirloin steak with green beans and broccoli.

Nutrients (18):

Calories: 560
Fat: 30 grams
Total Carbs: 24 grams 90 016
Net carbs: 15 grams
Protein: 59 grams

21. LongHorn Steakhouse

LongHorn Steakhouse is another famous chain of steakhouses in the USA.

It offers several keto options such as steaks, grilled salmon, pork chops, and salads. Make sure your dish doesn’t have icing, barbecue sauce, or breadcrumbs.

Keto-friendly foods include Brussels sprouts, asparagus, and broccoli.

Try This: Farm Fresh Field Salmon Green Salad

Nutrients (19):

Calories: 530
Fat: 29 grams

90 015 Total Carbs: 23 grams

Net Carbs 18 grams
Protein 43 grams

To stay keto at Texas Roadhouse, stick to steak, chicken, salmon, no-bun burgers, and salads. Its keto-friendly sides include fried mushrooms, homemade salads, and green beans.

Try this: 6 oz. Dallas Fillet with Sauteed Mushrooms.

Nutrients (20):

Calories: 390
Fat: 21 grams
Total Carbs: 11 grams 90 016
Net carbs: 7 grams
Protein: 48 grams

Like most steakhouses, it offers steaks, chicken, burgers, ribs, and appetizers.

My favorite dish at Colton’s is Colton’s Loaded Chicken – very keto friendly. This grilled chicken breast is garnished with sautéed mushrooms, bacon, green onions and cheese.

You can order homemade salad or Caesar salad without croutons, steamed vegetables, green beans, grilled asparagus or sautéed mushrooms to reduce your carbohydrate intake.

Colton’s Loaded Chicken without garnish or additional dipping sauce has 620 calories, but no other nutritional information is available (21).

24. Saltgrass Steakhouse

Saltgrass Steakhouse is a high-end steakhouse located in the Southeast and Midwest of the United States. It offers a wide variety of steaks, seafood, salads and other traditional steakhouses.

As with most steakhouses, it’s easy to stay on a keto diet here. In fact, you can order bacon fillet and grilled shrimp, which are extremely low in carbohydrates and rich in protein, and then add asparagus or broccoli as a side dish, as well as a salad without toast.

Sorry, nutrition information is not available on his website.

25–26. Diner

25. IHOP

IHOP is a popular eatery located throughout the United States. It serves pancakes, pancakes and other breakfast items, as well as a small menu for lunch and dinner.

While IHOP is known for its pancakes, it makes great low carb omelettes that are perfect for keto.

Try this: Spinach and Mushroom Omelet

Tip: Divide it into two meals.

Nutrients (22):

Calories: 890
Fat: 71 grams
Total Carbs: 19 grams 90 016
Net carbs: 17 grams
Protein: 46 grams

26. Denny

Denny’s is another nationwide eatery chain. It offers burgers, sandwiches, traditional American dishes and a large breakfast menu.

Keto options are available but you will have to make changes. Try All-American Slam (scrambled eggs, bacon, and sausage) without hash browns and bread, or FitFare Wild Alaska Salmon with extra broccoli instead of mashed potatoes.

Nutrition information for these modified meals is not available on the Denny’s website.

27–28. Pizza

27. Blaze Pizza

Blaze Pizza is a popular chain that offers pizza to order with high quality ingredients and unique flavors.

His keto pizza consists of a gluten-free, keto-friendly crust with spicy red sauce, mozzarella, bacon, cherry tomatoes, mushrooms, and spinach. In addition, you can choose any sauces, cheeses or toppings on the keto crust.

Try This: Keto Pizza (one slice)

Note: one slice is 1/6 of the whole pizza

Nutrients (23):

Calories: 150
Fat: 8 grams
Total Carbs: 4 grams
Net Carbs: 2 grams
Protein: 14 grams

28.

Pizza Marco 9 0011

Marco’s Pizza is a nationwide pizza delivery chain that offers a wide variety of specialty pizzas , appetizers and salads.

He also offers pizza bowls that have all the sauces, cheese and toppings you like on pizza, but without the crust.

Try this: Pizza bowl (half serving)

What to order: cheese, pizza sauce, pepperoni, spinach and mushrooms

Nutrients (24):

Calories: 330
Fat: 22 grams
Total Carbs: 10 grams
Net carbs: 8 grams
Protein: 20 grams

29-30. Buffet

29. Texas de Brazil

Texas de Brazil is a popular Brazilian steakhouse. Brazilian steakhouses offer a unique dining experience where you can enjoy a salad bar, multiple side dishes, and unlimited meats cut right at your table.

Some of the keto-friendly options on the Texas de Brazil menu include herb-marinated pork tenderloin, filet mignon, bacon-wrapped chicken breast, and a variety of cheeses and vegetables.

Many of its meats, cheeses, and salad dressings are 0-carb, so it should be easy to stay keto in Texas de Brazil (25).

30. Golden Corral

Golden Corral is a traditional buffet offering stations with several constantly changing menu items.

As such, this network has many keto-friendly options, including lettuce, sirloin steak, roast turkey, baked fish, broccoli, Brussels sprouts, and white cabbage.

If you want to plan your pre-dinner meal, Golden Corral has an easy-to-use nutrition information page on its website (26).

Bottom line

Going keto doesn’t mean you’re doomed to cook all your meals at home—it just means you need to plan a little more when you’re dining out.

These 30 restaurants offer great keto-friendly options that make it easy to enjoy dinner without overdoing the carbs.

Also, here are some tips for keto-friendly fast food.

Just One

Try This Today: If you’re at a restaurant not listed above and don’t know what to order, here’s a simple guide:

Choose a lean protein such as steak, grilled fish, grilled chicken, or burger without buns, with non-starchy vegetables, such as lettuce or broccoli.