Let’s face it folks: When you’re following any specific diet–from Atkins to paleo and all those in between–dining out can be daunting. Instead of enjoying the ease of not having a DIY dinner, you’re busy worrying if there’s anything you can order, potentially requesting substitutions, and facing all those temptations you’ve so skillfully avoided while cooking at home. And this is especially true when you’re following keto, a diet that’s known for its strict-and-structured eating plan that’s high in fat, moderate in protein, and low in carbs.
No matter what kind of keto diet you’re following, watching your tablemates binge the bread basket can be tough…but learning how to order keto-friendly dishes definitely doesn’t have to be. In fact, it’s not even that tricky–you just have to be a little more creative, says Leslie Bonci, RDN, owner of Active Eating Advice.
Here are the 30 best keto-friendly restaurants and what to order at them that’s keto-approved, according to Go ahead and dig in to these high-fat faves.
A few things to avoid right off the bat when you’re dining out: Skip a dish if it says “breaded” or “coated” (hi, carbs!) and ditch bowls with noodles or rice as the base, Bonci says. And you’re always better off avoiding “glazed” foods, as that probably equates to a lot of sugar. Oh, and leave the buns off those burgers and say buh-bye to fries. Salad, dear keto dieter, will be your new go-to side.
In , Rissetto suggests certain easy subs like cauliflower rice, avoiding condiments with added sugar (such as ketchup, barbecue sauce, honey mustard, and sriracha), and making sure to never be afraid to build your own of a dish, like an omelette with veggies or a salad without croutons.
Luckily, being on the keto diet gives you the green light to eat those cheesy, creamy sauces you have to avoid on other diets; it also gives you a full range of meats to choose from (steak, chicken, fish–you name it, they’re all keto-friendly). And, as always, fill your plate with as many leafy greens and non-carby veggies as possible.
Here’s the catch: You might have to go “off-menu” to find exactly what you’re looking for. “My rule of thumb is that if you see an ingredient on a menu, you can ask for it to be added or swapped into your meal,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area. “So if avocado is an ingredient on a burger but you’re ordering the chicken breast, you can definitely ask for your meal to come with some avocado slices.”
But your best line of defense is, quite simply, being prepared by researching restaurants and their in advance, she says.
Even easier? Referring to the list ahead of the best dining-out –all of which have been reviewed by experts such as Gorin.
For a quick breakfast with your morning coffee that won’t derail your diet, Starbucks can absolutely be your go-to. While it’s hard to customize their prepared sandwiches, the Bacon and Gruyere Sous Vide Egg Bites can fit into a keto diet, have tons of flavor, and they’re easy to take on the go.
Bacon and Gruyere Sous Vide Egg Bites: 300 calories, 20 g fat (12 g saturated fat), 680 mg sodium, 9 g carbs, 0 g fiber, 2 g sugar, 19 g protein
Eggs are always a great protein-packed option, and the Avocado, Bacon, and Cheese Omelette at IHOP ups the fat factor for a meal that’s indulgent, yet totally keto-friendly.
Avocado, Bacon, and Cheese Omelette: 880 calories, 67 g fat (26 g saturated fat), 1720 mg sodium, 14 g carbs, 3 g fiber, 2 g sugar, 57 g protein
Okay, maybe you can’t have pizza, but the California Cobb Salad is pretty incredible for a keto option: Fresh avocado, chicken, eggs, basil, and Gorgonzola with a bleu cheese dressing. What’s not to love?
California Cobb Salad: 480 calories, 37 g fat (8 g saturated fat), 780 mg sodium, 11 g carbs, 5 g fiber, 5 g sugar, 26 g protein
The Jamaican Chicken Wings alongside a cup of Bahamian Seafood Chowder is a great option that’s super low-carb, delicious, and filling.
Jamaican Chicken Wings: 780 calories, 53 g fat (16 g saturated fat), 2640 mg sodium, 9 g carbs, 0 g fiber, 9 g sugar, 66 g protein
Bahamian Seafood Chowder: 230 calories, 21 g fat (13 g saturated fat), 630 mg sodium, 7 g carbs, 1< g fiber, 3 g sugar, 5 g protein
Grilled chicken, avocado, chili salt, a tangy chipotle dressing, and pickled red onions make up this spicy Chipotle Chicken Salad, which is super convenient to pick up whenever you’re in a rush (which, let’s be honest, is always).
Chipotle Chicken Salad: 260 calories, 14 g fat (7 g saturated fat), 760 mg sodium, 6 g carbs, 3 g fiber, 2 g sugar, 29 g protein
This restaurant chain has a keto-friendly section on its menu, which takes out all the guesswork. A nutritionist favorite, though, is the Cauliflower Polenta With Chicken: The cauli is riced and mixed with turmeric, cashew butter, and garlic paste to create a flavorful, comfort-food-like dish to warm you up.
Cauliflower Polenta With Chicken: 510 calories, 31 g fat (4.5 g saturated fat), 1970 mg sodium, 28 g carbs, 7 g fiber, 7 g sugar, 36 g protein
A burger may be off-limits on the keto diet, but the Garlic Peppercorn Sirloin with non-starchy broccoli and zucchini on the side will satisfy you so much, you won’t even miss the bread!
Garlic Peppercorn Sirloin with Broccoli and Zucchini: 525 calories, 40 g fat (11 g saturated fat), 1830 mg sodium, 11 g carbs, 4 g fiber, 3 g sugar, 47 g protein
Okay, yes, the noodles and rice found on many Chinese restaurant menus may not fit into a keto diet, but there’s still a way to get your fix sans carbs. Try the Asian Caesar Salad with Salmon for a healthy dose of protein and fat that’ll keep you full for hours.
Asian Caesar Salad With Salmon: 650 calories, 46 g fat (10 g saturated fat), 1330 mg sodium, 20 g carbs, 4 g fiber, 3 g sugar, 37 g protein
While the sauces may be too high in sugar to fit into a keto diet, a six-count of Wings with Dry Buffalo Seasoning is delicious, packed with protein, and perfect for a filling lunch.
Wings (6-Count) With Dry Buffalo Seasoning: 435 calories, 24 g fat (8 g saturated fat), 640 mg sodium, 1 g carbs, 0 g fiber, 0 g sugar, 53 g protein
While you can always grab a bunless burger, Arby’s also offers a really delicious Roast Chicken Salad topped with juicy pepper bacon and cheddar. Trust us: You won’t want to share.
Roast Chicken Salad: 250 calories, 14 g fat (7 g saturated fat), 690 mg sodium, 8 g carbs, 3 g fiber, 4 g sugar, 25 g protein
The Rotisserie Prime Rib with a side of Steamed Vegetables is the perfect mix of veg, protein, and fat, making it a flavorful keto meal you won’t feel guilty about ordering.
Rotisserie Prime Rib With Steamed Vegetables: 690 calories, 50.5 g fat (12 g saturated fat), 810 mg sodium, 7 g carbs, 4 g fiber, 4 g sugar, 57 g protein
You can easily order two courses and enjoy your night out at Seasons 52: The Grilled Shrimp and Avocado is full of protein and healthy fat, while the Steak Salad gives you all the greens you need, along with an olive oil-based dressing.
Grilled Shrimp and Avocado: 220 calories, 12 g fat (3 g saturated fat), 720 mg sodium, 7g carbs, 4 g fiber, 2 g sugar, 22g protein
Steak Salad: 580 calories, 41 g fat (12 g saturated fat), 1010 mg sodium, 15 g carbs, 6 g fiber, 6 g sugar, 39g protein
The Keto Salad Bowloption at Chipotle is basically a keto dieter’s dream. It’s got a lettuce base, with carnitas, tomatillo and red chili salsa, Monterey jack cheese and guacamole–a.k.a., the perfect meal if you’re on the keto diet. With all of that, who even needs those tortillas?
Keto Salad Bowl: 590 calories, 42 g total fat (15.5g saturated fat), 1515 mg sodium, 15 carbs, 8g fiber, 2g sugar, 32g protein
Two salads, theSteak & Cheese and the Chicken & Bacon Ranch,have only 11 net carbs each, which come mostly from veggies. Keep in mind though: picking a dressing that’s loaded in sugar might kick you out of ketosis.
Steak & Cheese: 370 calories, 9 total fat (4g saturated fat), 820 mg sodium, 15 g carbs, 4g fiber, 8g sugar, 19g protein
Chicken & Bacon Ranch: 430 calories, 32 total fat (11g saturated fat), 1000 mg sodium, 15g carbs, 4g fiber, 7g sugar, 27g protein
The Classic Wedge Salad and Salmon both fit the keto diet bill. While ordering the fish is sure to make you smile (I mean that name!), it isn’t kidding around when it comes to keto: healthy-fat and protein-packed salmon with low-carb broccoli make for a keto dieter’s dream.
Salmon: 450 calories, 36g total fat (6g saturated fat), 760 mg sodium, 7 g carbs, 1g fiber, 3g sugar, 34g protein
Classic Wedge Salad: 420 calories, 35g total fat (7g saturated fat), 700mg sodium, 14g carbs, 3g fiber, 7g sugar, 8g protein
The Slow-Roasted Prime Rib will make all of your meaty dreams come true. Just be sure to skip a starchy side like mashed potatoes and go for a low carb option (read: salad or veggies) instead.
Slow-Roasted Prime Rib (8 oz): 700 calories, 57g total fat (26g saturated fat), 0g carbs, 1,160mg sodium, 0g fiber, <1g sugar, 46g protein
Go with the Filet Mignon or a half-portion of the Salmon New Orleans and choose two non-starchy vegetables (like steamed broccoli) as a side.
Filet Mignon: 420 calories, 22g total fat (11g saturated fat), 1,170 mg sodium, 26g carbs, 3g fiber, 2g sugar, 31g protein
Broccoli: 40 calories, 0g fat, 220mg sodium, 8g carbs, 3g fiber, 2g sugar, 3g protein
Salmon New Orleans (): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein
Shout out to the folks at Bonefish Grill for making their menu easy for keto dieters. Simply scan for the “grilled fish section” and pick any dish in there, such as the Ahi Tuna Steak,Atlantic Salmon, and Chilean Sea Bass. And for a dose of healthy fats, add pesto or lemon butter. A non-seafood option: the Wagyu Beef Burgerwith avocado and without the bun.
Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein
Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein
Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein
Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, <1g fiber, 0g sugar, <1g protein
Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein
Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein
Yup, you read that right: Italian Grill. Sure, the menu’s chock-full of carby creations (think: pasta and pizza and bread oh my!), but options like The Pollo Rosa Maria and Tuscan Grilled Filetmake sticking to keto a no-brainer.
Polla Rosa Maria: 620 calories, 37g total fat (19g saturated fat), 1,440mg sodium, 4g carbs, 1g fiber, 0g sugar, 65g protein
Tuscan Grilled Filet (7 oz): 590 calories, 44g total fat (17g saturated fat), 620mg sodium, <1g carbs, 0g fiber, 0g sugar, 47g protein
Everything’s better on island time, including the keto diet. Treat yourself to this restaurant’s tropical vibes while keeping with keto thanks to options like the Grilled Chicken Cobb Salad, which boasts protein from eggs and chicken breast and fats from bacon and avocados. Another a good choice? The BBQ Bacon and Cheese Burger minus the bun.
Grilled Chicken Cobb Salad: 670 calories, 42g total fat (14g saturated fat), 1,130mg sodium, 14g carbs, 8g fiber, 5g sugar, 61g protein
BBQ Bacon and Cheese Burger (with bun): 1,160 calories, 69g total fat (27g saturated fat), 2,210mg sodium, 70g carbs, 6g fiber, 24g sugar, 62g protein
While endless breadsticks sure do sound delish, you definitely don’t need ’em when there are other savory selections on the menu. Your best bets: The Chicken Piccata or Herb-Grilled Salmon with Parmesan-Crusted Zucchini.
Chicken Piccata (lunch ): 350 calories, 21g total fat (9g saturated fat), 1,230mg sodium, 11g carbs, 2g fiber, 3g sugar, 33g protein
Herb-Grilled Salmon: 460 calories, 28g total fat (8g saturated fat), 570mg sodium, 8g carbs, 4g fiber, 3g sugar, 43g protein
Parmesan-Crusted Zucchini: 90 calories, 7g total fat (2g saturated fat), 190mg sodium, 5g carbs, 1g fiber, 3g sugar, 4g protein
Save yourself the headache of flipping through the practically endless menu and go straight to the Skinnylicious section. That’s where you’ll find the keto-approved Grilled Salmon. Ordering at The Cheesecake Factory has never, ever been so easy.
Grilled Salmon: 590 calories, 8g saturated fat, 634mg sodium, 16g carbs
Look no further than the Double-Cut Lamb Rib Chops as a great dish for dinner. The beauty of this order is in its simplicity: just a plate full of lightly seasoned red meat that wins points for being packed with protein and low in carbs.
Double-Cut Lamb Rib Chops: 760 calories, 35g total fat (16g saturated fat), 350mg sodium, 34g carbs, <1g fiber, 29g sugar, 76g protein
Go for the Grilled Sirloin Steak or Lemon Pepper Grilled Rainbow Trout, and make sure to add a side of coleslaw or cottage cheese.
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When it comes to dining out on keto, a steakhouse is always a safe bet. Snag the 7-Pepper Sirloin Salad or LongHorn Chili Bowl–both of which come without any carby add-ons so you won’t even be tempted to try juuuuust a bite. (Hey, everyone’s been there.)
7-Pepper Sirloin Salad: 490 calories, 26g total fat (12g saturated fat), 1,120mg sodium, 22g carbs, 5g fiber, 5g sugar, 45g protein
LongHorn Chili Bowl: 380 calories, 20g total fat (8g saturated fat), 1,400mg sodium, 15g carbs, 6g fiber, 3g sugar, 26g protein
Another steakhouse for the win. But you don’t just want to order any slab of meat and call it a day. Instead, go for options known to be keto-approved like the Grilled Salmon Salad (sans-croutons, folks!) or a half slab of Killer Ribswith a side of Sauteed Mushroomsand whipped butter. Gosh, you gotta love a diet that recommends eating butter.
Grilled Salmon Salad: 800 calories, 53g total fat (22g saturated fat), 1,270mg sodium, 18g carbs, 7g fiber, 7g sugar, 66g protein
Killer Ribs: 900 calories, 63g total fat (25g saturated fat), 1,400mg sodium, 9g carbs, 3g fiber, 6g sugar, 72g protein
Sauteed Mushrooms: 60 calories, 5g total fat (1.5g saturated fat), 250mg sodium, 3g carbs, <1g fiber, 1g sugar, 2g protein
There are so. many. options. here. Choose the Shrimp ‘n Parmesan Sirloin and score a dish stacked (literally) with the solid keto proteins of shrimp, cheese, and steak. Or go for the Broccoli Cheese Soupwith a side of Steamed Broccoli for a standout keto meal.
Shrimp ‘n Parmesan Sirloin: 620 calories, 42g total fat (23g saturated fat), 2,570mg sodium, 7g carbs, 2g fiber, 2g sugar, 57g protein
Chicken Tortilla Soup: 160 calories, 7g total fat (1.5g saturated fat), 830mg sodium, 17g carbs, 2g fiber, 2g sugar, 7g protein
Steamed Broccoli: 90 calories, 8g total fat (4.5g saturated fat), 260mg sodium, 6g carbs, 3g fiber, 2g sugar, 3g protein
While you might have to skip out on the restaurant’s famous array of apps, you can still join in on the burger-ordering bonanza. Simply scout out the “green-style burgers” section on the menu and order the green-style Bacon Cheeseburger to score a patty with lettuce instead of a bun. Still not enough greens for you? Then opt for the Dollar Cobb Salad with Grilled Chicken.
Dollar Cobb Salad (lunch): 480 calories, 32g total fat (11g saturated fat), 1,210mg sodium, 16g carbs, 6g fiber, 4g sugar, 35g protein.
Bacon Cheeseburger (with bun): 580 calories, 43g total fat (17g saturated fat), 2,540mg sodium, 12g carbs, 2g fiber, 7g sugar, 35g protein.
Good news, folks: You can totally still get Chili’s ribs on the keto diet. Keep it to a half-rack here of the House BBQ ribs.
If you’re not into ribs, you can also choose two items for a Smokehouse Combo(like Jalapeno-Cheddar Smoked Sausageand Smoked Brisket)–just nix the fries and corn that come with it (and ask for extra Garlic Dill Pickles).
House BBQ Ribs – Half Rack: 720 calories, 53g total fat (20g saturated fat), 1090mg sodium, 11g carbs, 1g fiber, 9g sugar, 49g protein.
Smokehouse Combo with Jalapeno-Cheddar Smoked Sausage, Smoked Brisket, and Garlic Dill Pickles: 695 calories, 51g total fat (21g saturated fat), 2510mg sodium, 10g carbs, 1g fiber, 5g sugar, 50g protein.