Following a ketogenic lifestyle at home is easy when you control your ingredients, but what about dining out? Whether you’re at a restaurant, a family gathering, or a fast-food spot, sticking to a keto diet for beginners can feel challenging. However, with a few smart strategies, you can enjoy eating out while staying in ketosis.
In this guide, we’ll walk you through the best ways to order keto-friendly meals at different types of restaurants, what to avoid, and keto tips for weight loss to help you stay on track no matter where you dine.
1. Plan Ahead: Your Secret to Keto Success
The key to staying keto while eating out is preparation. Before heading to a restaurant, check their menu online. Many places list nutrition facts, making it easier to identify low-carb options.
💡 Pro Tip: Search for “keto-friendly restaurants near me” or browse apps like MyFitnessPal or Carb Manager to check the carb count of dishes.
If you’re learning how to start keto, it’s helpful to have a list of go-to meals so you’re never stuck without options.
2. Focus on Protein and Healthy Fats
When ordering, make protein and healthy fats the foundation of your meal. Stick to:
✅ Grilled chicken, steak, salmon, shrimp, or pork
✅ Eggs and cheese-based dishes
✅ Avocados, nuts, and olive oil for added fats
✅ Non-starchy vegetables like spinach, broccoli, or zucchini
Avoid anything breaded, fried in vegetable oils, or served with high-carb sauces.
💡 Keto Tip: Ask for extra butter or olive oil to add more healthy fats to your meal.
3. Avoid These High-Carb Foods
Some restaurant dishes may seem keto-friendly but contain hidden carbs. Watch out for:
❌ Breads, pasta, rice, potatoes, and tortillas
❌ Sugary dressings, barbecue sauce, and ketchup
❌ Sweetened beverages like soda, fruit juices, and cocktails
Instead of these carb-heavy sides, ask for extra veggies or a side salad with olive oil dressing.
4. Best Keto Choices by Cuisine
American Restaurants (Steakhouses, Diners, BBQ Joints)
✅ Order: Steak, grilled chicken, or burgers (without the bun) with a side of vegetables or salad.
❌ Avoid: Fries, bread, and sugary BBQ sauces.
Mexican Restaurants
✅ Order: Fajitas with meat, cheese, guacamole, and sour cream. Request lettuce wraps instead of tortillas.
❌ Avoid: Rice, beans, chips, and flour tortillas.
Italian Restaurants
✅ Order: A grilled protein with a side of vegetables, or a Caprese salad. Some places offer zoodles (zucchini noodles).
❌ Avoid: Pasta, breadsticks, and sugary tomato sauces.
Asian Restaurants (Chinese, Japanese, Thai, Indian)
✅ Order: Stir-fried meats and vegetables without sauce, sashimi, or tandoori chicken.
❌ Avoid: Rice, noodles, sweet sauces like teriyaki or hoisin, and tempura.
Fast Food Restaurants
✅ Order: Bunless burgers, grilled chicken, or salads with olive oil dressing.
❌ Avoid: Buns, fries, breaded chicken, and sugary dressings.
💡 Keto Tip: If in doubt, stick to grilled proteins and vegetables with extra butter or cheese.
5. How to Modify Your Order for Keto
Most restaurants allow modifications. Don’t hesitate to ask!
📝 Easy swaps to stay keto:
- Replace fries with a side salad or steamed veggies.
- Request extra butter, cheese, or avocado for added fats.
- Ask for sauces and dressings on the side.
- Order a lettuce wrap instead of a burger bun.
Servers are used to special requests, so don’t be shy about customizing your meal.
6. Alcohol and Keto: What Can You Drink?
If you’re planning to have a drink, be mindful of hidden sugars in cocktails and beer.
✅ Keto-friendly drinks:
- Dry wines (red or white)
- Spirits like vodka, whiskey, tequila, and rum (served straight or with soda water)
- Hard seltzers with zero sugar
❌ Drinks to avoid:
- Beer (high in carbs)
- Cocktails with syrups, fruit juices, or soda
- Sweetened mixed drinks
💡 Keto Tip: Stick to one drink and pair it with plenty of water to avoid dehydration.
7. Dessert Options on Keto
Most traditional desserts are off-limits, but you still have options!
✅ Keto-friendly desserts:
- Cheese plate with nuts
- Berries with whipped cream
- Sugar-free chocolate (if available)
❌ Avoid: Cakes, cookies, ice cream, and anything with added sugar.
💡 Keto Tip: If you’re craving something sweet, ask for coffee with heavy cream and a sugar substitute.
8. Eating Out on Keto While Traveling
If you’re on the road, staying keto can be challenging. Here’s how to stick to your keto meal plan for beginners while traveling:
🚗 Road Trips: Pack nuts, beef jerky (without added sugar), cheese, and keto-friendly snacks.
✈️ Airports: Look for salads with grilled meats, hard-boiled eggs, or bunless burgers.
🏨 Hotels: Request scrambled eggs, bacon, and avocado at breakfast instead of toast or cereal.
Planning ahead ensures you don’t fall into high-carb temptations.
9. What to Do If You Accidentally Eat Too Many Carbs
Sometimes, despite our best efforts, we may eat something with hidden carbs. Don’t panic! Here’s how to get back on track:
1️⃣ Drink plenty of water – This helps flush out excess carbs and reduces bloating.
2️⃣ Get moving – A light workout or a short walk can help burn off extra carbs.
3️⃣ Eat high-fat, low-carb meals the next day – Focus on clean keto foods like eggs, avocados, and fatty meats.
4️⃣ Don’t stress – One slip-up won’t ruin your progress. Just return to your keto routine.
10. Key Takeaways: How to Stay Keto While Eating Out
- Plan ahead by checking menus before dining out.
- Stick to protein and healthy fats like grilled meats, eggs, cheese, and avocados.
- Avoid high-carb foods like bread, pasta, rice, and sugary sauces.
- Modify your order by swapping fries for veggies, asking for dressings on the side, and skipping buns.
- Choose keto-friendly drinks like dry wine, spirits, and unsweetened beverages.
- Don’t stress about mistakes – just get back to keto-friendly meals.
With these strategies, you can enjoy eating out without derailing your progress. Whether you’re new to keto 101 or following a structured keto meal plan for beginners, these tips will help you maintain ketosis while dining out.
Final Thoughts
Eating out on keto doesn’t have to be difficult. With the right mindset and a few simple modifications, you can enjoy restaurant meals while staying on track. The more you practice, the easier it gets!
Are you ready to master dining out while staying keto? Try this quick quiz to set up your own keto plan! 🚀