Registered Dietitian & Certified Nutrition Specialist — 15+ years in clinical nutrition and ketogenic therapy.
Maintaining a keto diet while dining out can seem challenging, but with some planning and mindful choices, you can enjoy meals out without compromising your dietary goals. Here are some tips to help you navigate restaurant menus and stay on track with your keto lifestyle.
Research Restaurants Ahead of Time: Look up menus online before choosing a restaurant. Many eateries now offer keto-friendly options or allow customization. Opt for places known for their meat, fish, and vegetable dishes.
Focus on Protein and Vegetables: When ordering, prioritize dishes that are rich in protein and low-carb vegetables. Grilled meats, seafood, and leafy greens are excellent choices. Ask for vegetables instead of starchy sides like potatoes or rice.
Customize Your Order: Don’t hesitate to make special requests. Ask for sauces and dressings on the side to avoid hidden sugars and carbs. Substitute bread, pasta, or rice with extra veggies or a side salad.
Embrace Healthy Fats: Choose dishes that include healthy fats like olive oil, avocado, and cheese. Many restaurants will accommodate requests for additional butter, olive oil, or cheese to enhance your meal.
Avoid Bread Baskets and Chips: It’s best to ask the server to remove the bread basket or chip bowl from the table to avoid temptation. Focus on keto-friendly appetizers like cheese platters, olives, or shrimp cocktails.
Salad Savvy: Salads can be a great keto option if you watch the toppings and dressings. Skip croutons and sugary dressings, opting for olive oil and vinegar instead. Additions like grilled chicken, salmon, or bacon can boost the protein content.
Be Wary of Sauces and Marinades: Many sauces and marinades contain hidden sugars and carbs. Stick to simple, grilled, or baked options without sugary glazes. Herb butter, garlic, and lemon are flavorful, keto-friendly alternatives.
Opt for Clear Soups: Cream-based soups often contain flour or starches. Clear broth-based soups like miso or consommé are typically safer choices and can be very satisfying.
Check for Hidden Carbs: Some dishes may contain hidden carbs in the form of fillers or unexpected ingredients. Ask questions about how dishes are prepared to ensure they fit your keto requirements.
Plan for Drinks: Stick to water, sparkling water, or unsweetened iced tea. If you choose to have alcohol, opt for spirits like vodka, gin, or whiskey with soda water or a low-carb mixer. Avoid sugary cocktails and beer.
Dining out on a keto diet is entirely possible with a bit of preparation and mindfulness. By focusing on protein, healthy fats, and low-carb vegetables, you can enjoy a variety of delicious meals while staying true to your dietary goals.