Pouring water at outdoor dining table with food.

How to Stick to the Keto Diet and Still Enjoy Eating Out


Are you ready to embark on a delicious and healthy culinary journey? If you’re following the keto diet, eating out can be challenging. But with these tips, tricks, and hacks, you can enjoy dining out while still sticking to your low-carb lifestyle.

Tips for Eating Out on the Keto Diet

 – Plan ahead: Before heading out to eat, research restaurants in advance that offer keto-friendly options or have a menu that allows customization. Check their website or call them directly to ask about available options.

 – Ask questions: When ordering at a restaurant, don’t hesitate to ask your server questions about ingredients, cooking methods, and portion sizes. You may need to make special requests to ensure your meal fits within your macronutrient goals.

 – Opt for protein and veggies: Look for dishes that are high in protein and vegetables, which will help keep you full and satisfied without consuming too many carbs. Consider choosing salads, grilled chicken or fish, steak, or eggs as your main course.

Barbecue grilled steaks - salmon, beef rib eye and turkey breast fillet on a wooden board.

 – Avoid sauces and dressings: Many sauces and dressings contain hidden sugars and other unwanted additives. Instead of using store-bought condiments, ask for olive oil and vinegar or lemon juice to flavor your food.

If you know you won’t be able to find suitable keto options at a social event, bring your own snack such as nuts, cheese, or meat sticks to munch on until you can get home and prepare a proper meal.

Keto-Friendly Restaurants to Try

Here are some popular chain restaurants that offer keto-friendly options:

Chipotle Mexican Grill – Burritos bowls made with romaine lettuce instead of tortillas, no rice or beans, and extra salsa and guacamole.

Panera Bread – Salads with lots of greens, proteins like grilled chicken or turkey bacon, and avocado spread instead of dressing.

Starbucks – Drinks made with almond milk or coconut creamer, and egg bites or breakfast sandwiches without bread.

Hacks for Sticking to the Keto Diet at Social Events

If you’re attending a party or gathering where there might not be any keto-friendly options, try these strategies to stay on track:

  • Prep beforehand: Eat something filling and satisfying before leaving the house so you won’t be tempted to indulge in unhealthy treats.
  • Focus on protein: Choose protein-rich appetizers like deviled eggs, shrimp cocktail, or cured meats.
  • Sneak in veggies: Add non-starchy vegetables like broccoli, cauliflower, or bell peppers to your plate to increase fiber intake.
  • Bring a dish: Offer to bring a keto-friendly dish to share with everyone, such as a spinach and artichoke dip or roasted vegetable platter.

Woman serving fresh vegetables at a party.

How to Order Keto Meals at Non-Keto Restaurants

When faced with limited options, here are ways to modify orders to fit your keto needs:

1. Substitute sides: Replace fries or rice with a side salad or steamed vegetables.

2. Skip the bun: Ask for burgers wrapped in lettuce leaves instead of bread.

3. Request modifications: Don’t be afraid to ask servers if they can accommodate specific requests, such as omitting certain ingredients or adding more protein.

4. Go halfsies: Split an entree with someone else to reduce overall carb intake.

Remember, it’s all about balance and moderation. While it may take some planning and preparation, enjoying a night out while sticking to your keto diet is possible!


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