The ketogenic, or keto, diet, with its emphasis on high fats, moderate proteins, and very low carbohydrates, can present challenges when eating out. However, with careful planning and smart choices, it's entirely possible to enjoy restaurant meals while staying in ketosis. This guide will provide a comprehensive overview of the best keto meal options available at various restaurants, offering practical tips and specific examples to help you navigate the world of low-carb dining.
Understanding the Keto Diet and Macronutrient Ratios
The keto diet aims to shift the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This typically translates to consuming a diet composed of 60-75% fat, 15-30% protein, and 5-10% carbohydrates. On a 2,000 calorie per day diet, carbs would amount to no more than 20-50 grams (g). Different variations of the keto diet exist, each with its own specific macronutrient targets. For example, the medical keto diet used to treat epilepsy prescribes 4 grams of fat for every 1 gram of carbohydrate and protein. A modified Atkins diet has no protein restriction and is comprised of about 65% fat, 29 to 32% protein, and 3 to 6% carbohydrates. When it comes to keto for weight loss, you might eat 70 to 80 percent of calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates.
Calculating Net Carbs and Ketones
Many keto dieters focus on net carbs, calculated by subtracting grams of fiber and sugar alcohols from total carbohydrates. The idea is that net carbs have a greater impact on blood sugar levels and weight loss. However, it's important to note that neither the federal government nor the American Diabetes Association (ADA) recognizes the term "net carbs," and calculating them can be imprecise. The ADA notes that net carbs are difficult to determine from nutrition labels. Some individuals on a classic keto diet may also measure ketones, substances produced by the body when it burns fat for fuel.
General Tips for Keto Dining Out
With keto becoming more mainstream, restaurants are increasingly accommodating to customers' dietary needs. However, some planning and modification may still be required. Here are some general tips for dining out on a keto diet:
- Plan Ahead: Use restaurant finder apps like Yelp or Google to search for "keto-friendly" restaurants in your area.
- Modify Your Meal: Most restaurants offer meals composed of a protein with a starchy side, which can be easily modified to fit your keto macros.
- Avoid Sneaking Carbs and Sugars: Be mindful of hidden carbs and sugars in sauces, dressings, and condiments.
- Add a Side of Healthy Fat: Incorporate sources of healthy fats like avocado, olive oil, or cheese to optimize fat intake.
- Ask Questions: Don't hesitate to ask your waiter about ingredients and preparation methods.
- Skip Dessert: Most restaurants won't have keto-friendly dessert options, so consider a keto-friendly alternative or simply skip dessert.
- Prioritize Whole, Nutritious Foods: A well-rounded ketogenic diet should mainly consist of whole, nutritious foods.
- Consume Nonstarchy Vegetables: Make nonstarchy veggies a staple in your meals for added nutrients and fiber.
- Be Mindful of Sauces and Spices: Most spices and some sauces are keto-friendly, but always check the ingredient list to ensure they’re sugar-free. Mustard or hot sauce are generally safe choices.
Keto-Friendly Fast Food Options: A Restaurant-by-Restaurant Guide
McDonald's
McDonald's offers several options that can be modified to fit a keto diet:
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- Sausage McMuffin with Egg (Sans English Muffin): This is hands down one of the best items you can order while on keto. Keep the cheese and skip the English muffin to get to three grams of carb. For an even more filling option, order two of these, ditch the muffins, and put the egg and sausage patties together to make the ultimate keto breakfast sandwich. Nutrition info: 3 g carbs, 27 g fat, and 15 g protein.
- Side Salad: This is a valuable option for keto dieters. It adds nutrients and fiber to any meal with very few carbs for those following a keto diet. Nutrition info: 3 g carbs, 0 g fat, and 1 g protein.
- Sausage Burrito (Without The Tortilla): Without the tortilla, this breakfast item becomes sort of an egg and veggie scramble with cheese. Nutrition info: 3 g carbs, 13 g fat, and 9 g protein.
- Egg McMuffin (Without The Bun): The egg and Canadian bacon will provide plenty of protein, plus, Canadian bacon is lower in saturated fat than bacon or sausage. Nutrition info: 3 g carbs, 11 g fat, and 12 g protein.
- Double Cheeseburger (Without The Bun): A hamburger will be lower in saturated fat than breakfast sandwiches, but not as filling. A burger definitely fits the bill for keto though. Nutrition info: 4 g carbs, 20 g fat, and 20 g protein.
- Bacon, Egg, And Cheese Biscuit (Minus The Biscuit): Without the bread on this breakfast sandwich, the bacon, egg, and cheese combo fits the bill for a keto breakfast. Plus, the eggs add important nutrients like choline and vitamin D. Nutrition info: 4 g carbs, 13 g fat, and 14 g protein.
- Quarter Pounder With Cheese Bacon (Sans Bun, Cheese, And Ketchup): This counts as a high-protein keto meal. Without the cheese, it is only two grams of carbs. However, if you want to opt to keep the cheese, the total carbs equal five grams. Nutrition info: 2 g carbs, 25 g fat, and 24 g protein.
- The Big Breakfast (Without The Biscuit And Hash Browns): This classic breakfast totally qualifies as keto if you skip the biscuit and hash browns to lower the carb count (essentially making it a scrambled eggs and sausage meal). Nutrition info: 2 g carbs, 29 g fat, and 19 g protein.
- Big Mac (Without The Bun): You can still eat a Big Mac when you’re on the keto diet, though it’s definitely not the healthiest keto option on the menu. If you're looking for an indulgence that still falls in the keto range, this is it. Nutrition info: 5 g carbs, 25 g fat, and 18 g protein.
- Double Quarter Pounder With Cheese (Without The Bun, Cheese, And Ketchup): If you're really hungry, you may want to order this burger. But this item is slightly higher in protein than fat, so it is not the perfect keto option. Nutrition info: 2 g carbs, 32 g fat, and 37 g protein.
- Sausage, Egg, And Cheese McGriddles (Without The Bun): The McGriddle may be the most exciting part of the McGriddle sandwich, but to make it keto, we have to put those aside. The good news though is that it has almost double the fat than protein, making it a solid keto option. Nutrition info: 4 g carbs, 27 g fat, and 14 g protein.
- McDouble (Without The Bun And Ketchup): A value menu delight, the McDouble fits most keto diets when you ditch the bun and ketchup.
Chipotle
Chipotle is a popular choice for keto dieters due to its customizable options:
- Keto Salad Bowl: This meal is a chicken-based bowl with added cheese, salsa, and guacamole. It also contains greens for extra nutrition. However, the bowl has a higher protein ratio than some keto diets allow. Calories: 560, Carbs: 16 g, Protein: 41 g, Fat: 37 g.
- Carnitas and Chicken Salad Bowl: People can choose their ingredients for a salad bowl. A low carb combination might consist of: half carnitashalf chickenMonterey Jack cheeseguacamolesupergreens lettuce blend. Calories: 550, Carbs: 12 g, Protein: 36.5 g, Fat: 39.5 g.
Chipotle offers “lifestyle bowls," including Wholesome Bowl and Keto Salad Bowl, both which meet the needs for those following a keto diet plan. The Wholesome Bowl contains lettuce, chicken, fajita veggies, fresh tomato salsa and guacamole, while the Keto Salad Bowl contains lettuce, chicken, tomatillo red-chili salsa, fresh tomato salsa, sour cream and cheese. In addition, you can always make your own bowl to meet your keto needs. For instance, swap the rice and beans for lettuce and add a serving of tomato salsa, guacamole and cheese.
Wendy's
Wendy's is known for their burgers, which can be easily modified for a keto diet by swapping the buns for lettuce. This opens up the possibility to order a variety of lettuce-wrapped burgers including Baconator, Son of Baconator, Double Stack, Dave’s Single, Dave’s Double and Dave’s Triple - just hold the side of fries and ketchup.
- Double Stack Cheeseburger: To make this suitable for a keto diet, a person can omit the bun and add extra ranch dressing. Calories: 320, Carbs: 2 g, Protein: 20 g, Fat: 26 g.
- Baconator: For a keto friendly breakfast, people can omit the bun and condiments and add extra avocado and blue cheese crumbles. Calories: 960, Carbs: 7 g, Protein: 60 g, Fat: 78 g.
Burger King
Like Wendy's, Burger King is known for their burgers. Choose the Whopper, Whopper Jr, Bacon Cheeseburger or Bacon King - without the bun, ketchup or fries.
KFC
If you're following the keto plan, crispy fried chicken isn't an option. And KFC no longer offers grilled options at most of their locations. So you're limited to sides:
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- Green Beans: In terms of sides, the only low-carb option is the green beans (5 grams carbs).
- Caesar Side Salad: For salads, consider the Caesar side salad (2 grams carbs)
- House Side Salad: house side salad (3 grams carbs).
A person could order KFC Fried Chicken Drumsticks and add a serving of KFC Coleslaw for a keto friendly option. Calories: 179, Carbs: 4 g, Protein: 16.7 g, Fat: 10.7 g. One hundred grams of the coleslaw provides: Calories: 144, Carbs: 15.6 g, Protein: 2 g, Fat: 8.6 g. It is important to note that the carbs in 100 g of the coleslaw will provide about one-third of the day’s total allowance of 50 g.
Panda Express
For lower-carb options, consider the Super Greens Entree (10 grams carbs), Mushroom Chicken (10 grams carbs), String Bean Chicken (13 grams crabs). Black Pepper Angus Steak (13 grams carbs), Broccoli Beef Bowl (13 grams carbs) and Steamed Ginger Fish (8 grams of carbs).
Subway
Subway offers "No Bready Bowls" in any style, as well as salads.
Other Restaurants
- Chili's: Classic Sirloin With Grilled Avocado and a Side of Steamed Broccoli. Nutrition per Serving: 400 calories, 18g fat, 10g net carbs, 42g protein.
- Olive Garden: Herb-Grilled Salmon. Nutrition per Serving: 610 calories, 45g fat, 5g net carbs, 45g protein.
- IHOP: Build-Your-Own Omelette With Avocado and Spinach. Nutrition per Serving: 560 calories, 42g fat, 10g net carbs, 31g protein.
- Outback Steakhouse: Grilled Lobster Tail With Roasted Garlic Topping and Sautéed ’Shrooms. Nutrition per Serving: 780 calories, 47g fat, 9g net carbs, 67g protein.
- The Cheesecake Factory: Small Caesar Salad (without croutons). Nutrition per Serving: 440 calories, 38 g fat, 11 g net carbs, 8 g protein.
- TGI Fridays: Million Dollar Cobb Salad With Grilled Chicken (half portion with ranch dressing). Nutrition per Serving: 1000 calories, 75g fat, 12g net carbs, 66g protein.
- Smoothie King: Keto Champ Coffee. Nutrition per Serving (20 oz): 420 calories, 31g fat, 9g net carbs, 24g protein.
- Buffalo Wild Wings: Traditional Wings and Celery Sticks. Nutrition per Serving: 445 calories, 24g fat, 1g net carbs, 54g protein.
- Red Lobster: Wild-Caught Snow Crab Legs With Broccoli. Nutrition per Serving: 910 calories, 81g fat, 7g net carbs, 36g protein.
Foods and Ingredients to Avoid
There are some ingredients and fast foods that people following a keto diet may wish to avoid. These foods tend to be high in sugar or carbs. They include:
- Full sugar soft drinks
- Breads, including burger buns, muffins, and wraps
- Fries and hash browns
- Biscuits
- Ketchup
- Salad croutons
- Certain sauces, such as barbecue, teriyaki, and honey and mustard dressing
- Rice and noodles
Keto-Friendly Snack Ideas
For quick snacks, people can also eat whole foods that are quick and convenient to prepare or buy from a grocery store. Some keto friendly ideas include:
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- Jerky
- Boiled eggs with mayonnaise
- Olives
- Avocado
- Cheese
- Nuts
- Celery paired with dips or dressings made with cream cheese or sour cream and mayonnaise