Once you have a cooking routine on the keto plan, it is a low-carbohydrate plan that limits your carbohydrate intake to just 5% -10% of your daily calories. That is until a friend or spouse asks you if you want to go out to eat. Then the panic begins: What will I eat? Will I irritate everyone? Is it possible to keep keto in a restaurant? Don’t Worry About that we have a list of Keto-Friendly Restaurants.
It is difficult, but it is quite feasible to do keto while eating out. You just have to be a little more mindful of your choice – and that means you have to familiarize yourself with the hidden carbohydrates in all restaurant menus, and that you need to replace them with carbohydrate-heavy ingredients.
General Tips for Dining Out on a Keto Diet
First things first: try as many starches as possible. “Always substitute green vegetables or salad instead of pasta, potato, and rice side dishes”. This also applies to salad packets for burger sandwiches. It is also wise to add as much avocado or other healthy fats to any meal as possible. “For your extra healthy fat content, avocados taste almost everything, and many restaurants have it on hand to add to your meal,” she says.
You also know that if you’re on a classic keto diet, you may need to connect with a registered dietitian to come up with a personalized plan. That will help you for achieving more specific targets for macronutrients. Some people who use this version of keto can measure ketones, which are a substance that your body produces when it burns fat instead of carbohydrates for fuel.
You may also need to refine some of the meals to fit your desired macronutrient ratios. We recommend starting with a base of a simply prepared protein (such as grilled poultry, fish, or meat without sauce, for example) combined with a non-starchy vegetable (such as zucchini, broccoli, or green leafy vegetables like kale or collard greens). Then you can add healthy fats ( virgin olive oil and vinegar, sliced avocado, olives, sliced nuts or seeds, and cheese) to “optimize fat intake while keeping carb intake low.
You should definitely also know the secret places that carbohydrates hide in your meals. Most restaurant sauces, glazes, and salad dressings, for example, are loaded with sugar. He suggests asking for the dishes to be served alone or with the dressing on the side. “You can always ask for olive oil to use instead,” he says. Breading is another thing to avoid if you’re watching your carb intake, Whittel says; the best thing to do is opt for stir-fry, roasted, or broiled foods.
Last (and possibly most important): do your homework before entering a restaurant. “Not only can you check the ingredients on your desired dish, but you can also check the carb count to make sure you’re on point,” says Whittel. Bonus: Deciding your order before you arrive can help you avoid impulsive decisions or poor decisions when you’re hungry.
Still, a bit bummed out at the thought of going out to eat keto? No problem: here are 10 keto-friendly restaurants – and a sample of a keto-friendly meal from each one – to get you started.
Top 10 keto-friendly restaurants
1. True Food Kitchen
True Food Kitchen is the number one choice when it comes to getting the healthiest keto dishes as a keto-friendly restaurant. “They even have a keto food category on their menu, so it takes all the guesswork out,”. Also points out that the meat they use is pastured, “so it changes the composition of fats to have a profile closer to salmon, and most of its main dishes consist of a large number of fresh vegetables.” It is also better to ask to dress sideways with this one.
Per serving: 750 calories, 48g fat, 59g carbs, 31g protein
2. P. F. Chang’s
At first glance, Chinese food may seem out of place on the ketogenic diet (hello, rice and noodles!). But Aristotelous points out that P.F. Chang’s offers many dishes that will fit in with your ketogenic nutrition plan. This Asian Salmon Caesar Salad is a great low carb, high fat option, just be sure to avoid the croutons.
Per serving: 650 calories, 47g fat, 19g carbs, 38g protein
Yes, you can still go out for lunch when you’re keto, and Denny’s makes it very simple with their custom omelet menu. Depending on what you get in your omelet and whether you opt for egg white or whole egg (keto requires everything!), Your nutrition information will vary. But Aristotelous suggests trying three whole eggs, cheese, and avocado. Other keto-friendly fillings include cheese, spinach, bell pepper, bacon, and sausage.
Per serving: 466 calories, 5g carbs, 28g protein
Of the 25 burger chains in the US, Burgerfi is one of only two to receive ‘A’ grades for cleanest beef, Aristotelous notes. “Their burgers are free of antibiotics, steroids or growth hormones, and since the keto lifestyle can be a bit heavy on animal products, choosing the highest quality is key to avoid environmental toxins.”
Per serving: 426 calories, 30g fat, 5g net carbs, 38g protein
5. In-N-Out Burger
This So-Cal burger joint is famous for its tasty burgers and fries, but ditch the bun and you’ll be golden, Whittel suggests. “Be sure to order your ‘protein style’ burger to replace the bun with a lettuce wrap,” he suggests. If you want to cut carbs even further, skip their special sauce and choose mayo and mustard instead.
Per serving: 330 calories, 26g fat, 12g carbs, 19g protein
6. Chipotle Mexican Grill
This Mexican fast food joint is a more keto-friendly restaurant than ever. “Chipotle now has a lifestyle menu to make ordering easier when on a special diet and has a Paleo Bowl, Vegan Bowl, and even a Keto Salad Bowl with carnitas, romaine, salsa, cheese, and of course lots of guacamole,” says Whittel. . Be sure to skip the beans, rice, tortillas, and French fries, but mix and match your favorite protein and veggies with this protein-packed bowl. An additional bonus? Dressings like sour cream, cheese, salsa, and avocado are keto-friendly, he notes.
Per serving: 540 calories, 40g fat, 15g carbs, 30g protein
When you think of Subway, you think of bread, right? But Subways is on the list of Top 10 keto-friendly restaurants “As long as you omit the bread, salads offer some low-carb options,” notes White. Although the chopped chicken and bacon salad has more fat than some of the other options, it will help you feel full, he explains.
Per serving: 450 calories, 30g fat, 15g carbs, 30g protein
8. Panera Bread
Just because the bread is in the name doesn’t mean you have to eat it. There are many keto options at Panera, including their delicious salads. “Many of Panera’s salads fit into a keto template, but I like this one because of the good fats in the eggs and avocado,”. To cut down on carbs, Skipping the salad dressing and ordering olive oil and vinegar instead.
Per serving: 545 calories, 30g fat, 25g carbs, 40g protein
Another Keto-friendly burger joint with endless bun-free opportunities. “Choose a single or double meat patty, skip the bread, add your favorite cheese, and top with Smash Sauce, avocado, lettuce, pickles, onions, and mushrooms,”. As for a side, You can add a salad or Brussels sprouts instead of fries that will be the best Keto-friendly diet in keto friendly restaurants.
Per serving: Nutrition info will vary.
10. Bonefish Grill
This seafood-oriented joint has so many fishy keto options. “There are a lot of low carb meat and seafood options here and then you can add lemon butter or chimichurri sauce for flavor and get some veggies on the side,” says Whittel. Salmon and shrimp are great high-fat protein options.
Per serving (Atlantic Salmon): 420 calories, 25g fat, 0g carbs, 55g protein