A Nutritionist-Approved Guide To Ordering Keto At *Any* Restaurant (2024)

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It's no secret that eating out at restaurants while on the

keto diet can be super tricky. Making sure meals fall into specific macro counts is crucial. But thankfully, there are tons of keto-friendly restaurants out there, and you may already know many of them.

"It is easier now more than ever to dine out and find keto-friendly options on the menu," says Amber Pankonin, MS, RD, a registered dietitian and certified executive chef. "Knowing that diners are asking for low-carb or keto-friendly options, corporate chefs have had to consider the trends and the needs of their customers."

And it doesn’t have to be an art or a science to pick the right foods—you just have to be a little more creative, says Leslie Bonci, RDN, the owner of Active Eating Advice. For example, skip a dish if it says “breaded” or “coated” and ditch bowls with noodles or rice as the base. 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.

More pro tips for ordering like a boss: Ask for easy subs like cauliflower rice, avoid condiments with added sugar (such as ketchup, barbecue sauce, honey mustard, and sriracha), and never be afraid to build your own, like an omelette with veggies or a salad without croutons, says Vanessa Rissetto, RD, the co-founder of Culina Health in New York City.

Meet the experts: Leslie Bonci, RDN, is a nutritionist and the author of Sport Nutrition for Coaches and the American Dietetic Association Guide to Better Digestion. Vanessa Rissetto, RD, is a nutritionist certified in Adult Weight Management (Levels I & II) by the Academy of Nutrition and Dietetics. Amy Gorin, RDN, is a nutritionist and the owner of Plant Based with Amy.

Amber Pankonin MS, RD, is a registered dietitian & Certified Executive Chef .

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, RDN, the owner of Plant Based with Amy. "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 nutritional information in advance. Here, nutritionists spell out *exactly* what to order at each spot.

The 40 Best Keto-Friendly Restaurants, According To Nutritionists

Starbucks

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

IHOP

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

California Pizza Kitchen

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

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Bahama Breeze

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

Pret a Manger

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

True Food Kitchen

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

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Denny's

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

P. F. Chang's

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

Buffalo Wild Wings

While the sauces may be too high in sugar to fit into a keto diet, a six-count of Traditional Wings with Dry Buffalo Seasoning is delicious, packed with protein, and perfect for a filling lunch.

Traditional 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

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Arby's

Boston Market

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

Seasons 52

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

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Chipotle

The Keto Salad Bowl option 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

Subway

Two salads, the Steak & 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

Red Robin

The Classic Wedge Salad and Sear-ious 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.

Sear-ious 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

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Outback Steakhouse

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

Red Lobster

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 (half-portion): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein

Bonefish Grill

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 Burger with 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

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Carrabba's Italian Grill

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 Filet make 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

Bahama Breeze Island Grille

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