Eating out on Keto: Sit-Down + Fast Food Restaurant Guide

Eating out on Keto doesn’t have to be hard. It’s pretty simple really. You can go to sit-down restaurants or fast food – YES! you really can! It’s all about modifying what they have or these days you really don’t have to since a lot of places are accom0dating to a low carb diet.

Eating out on Keto guide. Fast food, restaurants, many different cuisines! Learn how to eat carb while eating out.

Eating out on Keto Guide

This is a simple guide to eating out on keto at sit-down restaurants. Different types of food mean more complications, but it can be done. There is pretty much always something you can eat. Even if it means asking the waiter/waitress to modify your meal for you. Ask nicely!

Our eating out on keto guide includes the following:

  • Chinese food
  • Indian food
  • Thai food
  • Mexican food
  • Burger Joints
  • Italian food
  • Breakfast cafes
  • Sandwich shops
  • Japanese food
  • Vietnamese food
  • Mediterranean food
  • Steakhouse
  • Seafood restaurant
  • German food
  • Fast Food Guide

For more info on any of these types of food, call up the restaurant you plan on visiting and ask them about your options or go online to see if they have a menu. This eating out on keto guide is meant as a simple guide that includes menu items that are generally at these types of restaurants or food places.

Keto-Friendly Chinese Food

NOTES:

  1. Avoid rice or noodles, of course.
  2. A lot of the sauces will have sugar most likely, or some kind of cornstarch or thickening agents. So be aware of that.

GOOD DISH OPTIONS:

  • Egg-drop soup
  • Hot and Sour Soup
  • Pork spare ribs without any sauce
  • Roasted duck
Keto friendly Chinese food guide. Full Guide to eating out on Keto at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Chinese dish – roasted duck

Keto-Friendly Indian Food

NOTES:

  1. avoid Dahl or any lentil dishes.
  2. No rice.
  3. No naan, paratha, chapatis, or bread of any kind.
  4. Pakoras are made with chickpea flour – skip them.
  5. No samosas.
  6. Use your best judgement on what something is made with or includes, or as the waiter/chef to be sure.
  7. Vegetarian dishes can be heavy in potato or beans/legumes.

GOOD DISH OPTIONS:

  • Korma has coconut base, so this is a good high fat choice (ask your server what it’s made from to be sure but usually it’s coconut milk and heavy cream). Eat it as a thick soup!
  • Tandoori chicken
  • Saag paneer or any kind of meat (saag is a spinach based sauce)
  • Chicken vindaloo
Keto friendly Indian food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Indian dish – tandoori chicken

Keto-Friendly Thai Food

NOTES:

  1. NO rice.
  2. NO noodles.

GOOD DISH OPTIONS:

  • Coconut curries (without the side of rice)
  • Tom Yum or Tom Kha soups
  • Beef/chicken/duck/fish larb
  • Stir-fry type dishes (ask if the sauce has been sweetened)
  • Some Thai salads (ask about the ingredients and dressing)
Keto friendly Thai food guide. Full Guide to eating out on Keto at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Thai Food – green curry with chicken

Keto-Friendly Mexican Food

NOTES:

  1. NO tortillas
  2. NO rice
  3. NO beans

GOOD DISH OPTIONS:

  • Chicken, Steak or Shrimp Fajita Mix served on a bed of lettuce with sour cream and guacamole (or sliced avocado) – no tortillas
  • Chipotle salads or bowls (Keep it simple – meat, lettuce, cheese, sour cream, green salsa and guac!)
  • Taco salad in general (minus the shell)
  • Ceviche
  • Carne Asada
  • Chile Verde
Keto friendly Mexican food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Mexican food – Shrimp fajitas

Keto-Friendly Burger Joints

NOTES:

  1. NO bun
  2. NO ketchup
  3. Beware of breaded products
  4. Instead, do a lettuce wrapped burger. Or eat patty alongside a salad.
  5. NO fries. Most places offer salad as an alternative.
Keto friendly Burger Joint food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Burger Joint – salad with patty

Keto-Friendly Italian Food

NOTES:

  1. NO pasta
  2. NO bread
  3. Meatballs or sausage might include fillers such as breadcrumbs which include carbs. Ask your server to be sure.

GOOD DISH OPTIONS:

  • Antipasto Salad
  • Any meat with marsala sauce, mostly veal or chicken
  • Pizza without the crust- just peel the cheese and toppings off
  • Steaks/Lobster
Keto friendly Italian food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Italian food – Antipasto salad

Keto-Friendly Breakfast Cafes

  1. NO bread products: toast/muffins/biscuits/waffles/pancakes/scones

GOOD OPTIONS:

  • eggs (omelettes, poached, fried, scrambled), bacon, sausage
Keto friendly Breakfast Cafe food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly breakfast cafe option – eggs, meat, veggie

Keto-Friendly Sandwich Shop

NOTES:

  1. The key is to just have your sandwich as a salad instead. Most sandwich shops offer their sandwiches as a salad these days.
  2. They also just sell salads, in general.
  3. Ask for an oil & vinegar based dressing.
Keto friendly Sandwich Shop food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly Sandwich shop – salad with grilled chicken breast and vinaigrette dressing

Keto-Friendly Japanese Food

NOTES:

  1. NO rice
  2. NO noodles

GOOD DISH OPTIONS:

  • Sashimi
  • Teriyaki (Beware of sweet sauces)
  • miso soup

 

Keto friendly Japanese food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly Japanese – Salmon Sashimi

 

Keto-Friendly Vietnamese Food

  • Pho without the noodles. It may still have a little sugar in it, but it’s worth it! Ask for extra sprouts for “noodles”.
  • Bo Luc Lac – chopped beef steak. Substitute salad for the rice.
Keto friendly Vietnamese food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly Vietnamese food – Pho without noodles [source]

Keto-Friendly Mediterranean Food

NOTES:

  1. NO pita bread
  2. NO rice
  3. NO Hummus

GOOD DISH OPTIONS:

  • Kebabs – with a salad (Mayo is probably the lowest carb dressing)
  • Greek Salad
  • Baba Ganoush (although you can’t dip pita in it…)
  • Gyro meat with salad (NO pita bread)
  • Grilled Veggies with salad
  • Grilled chicken with salad
  • Grilled fish with salad
  • Grilled Lamb with salad
  • Tahini is a good sauce/dressing
Keto friendly Mediterranean food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly Mediterranean food – Kebabs

Keto-Friendly Steakhouse Food

  • Steak (Obviously)
  • Ribs without sauces
  • Burger without buns (maybe lettuce wrap or side salad with patty)
  • Salad with oil-based dressing
Keto friendly Steakhouse food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto friendly steakhouse option – Steak

Keto-Friendly Seafood Restaurants

  • All seafood is acceptable minus breading/batter
  • Mussels in moderation as they are quite high in carbs
Keto friendly Seafood guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly Seafood – Grilled Salmon Steak, side avocado and aioli sauce

Keto-Friendly German Food

  • Steak Tartar
  • Sauerkraut with sausages and/or other pork meat
Keto friendly German food guide. Full Guide to eating out at restaurants and fast food! #Keto #Ketogenic #LowCarb #foodList

Keto Friendly German Food – Sauerkraut and Sausages

FAST FOOD GUIDE

In general, when eating out on Keto at fast food restaurants, follow these tips:

  • Stick to meat, cheese and vegetables.
  • NO buns/tortillas/breads.
  • Use fatty dressings, toppings and sauces (avocado, bacon, mayo, etc).
  • Choose condiments carefully – making sure to avoid those with added sugar.
  • Remove high-carb add-ons (specifically on salads – always read labels/ingredients)
  • Avoid breaded meats.
  • Don’t be afraid to make special requests.
  • Ask the manager or Look Online for nutrition facts sheets.

POPULAR RESTAURANT GUIDE:

 Arby’s:

  • Meaty sandwich – without the bread/buns.
  • read nutrition facts, always.

 Buffalo Wild Wings/Wingstop/Other Wing Places:

  • The key is to be aware of nutritional facts/carb counts on all sauces. Then order your wings accordingly.

 Chick-fil-A

  • Grilled chicken nuggets are okay.
  • Most stuff here is breaded and higher carb.
  • Salads here are higher in the carbs, so watch out for that!

 Chipotle:

  • Salad bowl/burrito bowl with: Meat, cheese, sour cream, lettuce and guacamole.
  • Tomatillo salsa has fewest carbs.

 Dairy Queen:

  • Just be aware of their nutrition facts on sauces and salads before purchasing/eating anything.
  • Burgers or hot dogs without bun or ketchup should be fine.

 Dickey’s BBQ / Famous Dave’s / Other BBQ Places:

  • Beef Brisket (2g net carbs per 1/4 lb.)
  • Pulled Pork (2g net carbs per 1/4 lb.)
  • Polish Sausage (2g net carbs per 1/4 lb.)
  • Spicy Cheddar Sausage (3g net carbs per 1/4 lb.)
  • Side Caesar Salad (6g net carbs)
  • Always watch for what kind of sauce has been put on your meat. Avoid any with sugar added. Read nutrition facts, or ask employees.

El Pollo Loco

  • They offer their tacos in a lettuce shell.
  • Read online the nutrition facts of sauces.

 Five Guys Burgers:

  • you can build your own burger “bowl” – add any of the toppings you’d like: cheese, bacon, jalapeno, onions, tomato, grilled peppers/mushrooms, mayo, pickles.

 Carl Jr’s: 

  • They have a low carb breakfast bowl.
  • Burger without bun or ketchup (try the thickburger).
  • Charbroiled chicken club sandwich without the bun.
  • Ask them to put any burger or sandwich wrapped in lettuce without ketchup!

 In-N-Out Burger: 

  • Ask for “Protein Style” – they’ll swap the bun for lettuce wrap.
  • The double double protein style will give you more fat/protein and less carbs.

 Jack in the Box:

  • Burger without the bun. No ketchup.
  • 4 piece chicken strips.
  • chicken salad.
  • Look up the nutritional facts on sauces to watch out for carbs.

 Jimmy John’s / Jersey Mike’s / Subway / Other Sub Shops

  • Lettuce wrapped sandwiches
  • Sandwiches turned into salad bowls instead.
  • Obviously, no bread.

 Kentucky Fried Chicken:

  • Grilled chicken (if they still have it at your local restaurant)
  • Caesar Salad without Croutons (1g net carbs)
  • House Salad without Croutons (2g net carbs)
  • Heinz Buttermilk Ranch Dressing (1g net carb)
  • Marzettie Light Italian Dressing (2g net carbs)
  • KFC Creamy Parmesan Caesar Dressing (4g net carbs)
  • skip most of the sides – green beans are the lowest carb side.

 McDonald’s / Burger King:

  • Burger without bun or ketchup
  • grilled chicken without the bun
  • breakfast sandwich without the bun.

 Panera Bread:

  • Power Breakfast Egg Bowl with Steak (3g net carbs)
  • Power Breakfast Egg White Bowl with Roasted Turkey (4g net carbs)
  • Power Mediterranean Chicken (7g net carbs)
  • Power Mediterranean Roasted Turkey Bowl (7g net carbs)
  • Power Steak Lettuce Wraps (6g net carbs)
  • They are very open with nutritional facts, so be aware.

 Pizza Hut/Dominos/Papa John’s/Papa Murphy’s/Other:

  • No pizza, obviously! Unless you’re eating with family/friends, then you can just remove the toppings & cheese from the crust and eat that.
  • They usually sell wings – but be aware of sauces and avoid any breaded wings.

 Red Robin

  • Burger with lettuce wrap.
  • Watch for burgers with sweet sauces.
  • Add bacon or cheese if you want.
  • The best low carb dressings include – Bleu Cheese (1g net carbs per 2 oz.), Caesar (2g net carbs per 2 oz.), Lemony Oil (2g net carbs per 2 oz.), Ranch (2g net carbs per 2 oz.) or Salsa-Ranch (2g net carbs per 2 oz.).
  • If you choose chicken lettuce wrap instead – opt for these sauces: Buzzard (0g net carbs per serving), House-Made Ranch (2g net carbs per serving) or Roasted Garlic Aioli (3g net carbs per serving).

 Sonic:

  • Ask for a burger no bun, no ketchup. Instead opt for sauces like mayo, mustard, ranch or salsa.
  • Kind of like Five Guys where it’s building your own.
  • Be sure to get great toppings like bacon, cheese and avocado.

 Taco Bell/Del Taco:

  • Not very keto friendly.
  • Order meat/cheese heavy items, then you’ll just have to discard the tortilla or taco shell later.
  • Read nutritional facts so you know what you’re getting. Carbs are hidden everywhere.
  • Or, skip taco joints, they aren’t super friendly to keto people!

 Wendy’s:

  • Skip the salads at wendy’s – carbs add up quickly with them.
  • Instead, have the Baconator (No Bun or ketchup – 4g net carbs)
  • Or, have the Double Stack(No Bun or ketchup – 2g net carbs)
  • Or, have the Grilled Chicken Sandwich (No Bun or ketchup – 5g net carbs)

 White Castle: 

  • Burger sliders or chicken sliders without the buns.

Hope you enjoyed this epic eating out on keto guide. If you have something to add – add to comments below! Thank you!

Eating out on Keto guide. Fast food, restaurants, many different cuisines! Learn how to eat carb while eating out.

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