Master the Menu: How to Order Keto at Restaurants?

October 20, 2025 •

5 min read

According to the Food Standards Agency, restaurants are legally required to provide allergen and ingredient information to consumers. This transparency is a powerful tool for anyone on a ketogenic diet, making it easier than ever to enjoy a meal out without compromising your low-carb goals.

Quick Summary

This guide provides practical strategies for successfully eating out while following a ketogenic diet, covering techniques for customizing dishes, navigating different cuisines, and identifying hidden carbs. It details effective communication with restaurant staff and offers specific menu ideas to ensure a satisfying dining experience.

Key Points

Plan Ahead: Check restaurant menus online to identify keto-friendly options and plan your order before arriving.
Request Substitutions: Ask to replace high-carb items like fries, rice, or potatoes with side salads or steamed vegetables.
Control Your Sauces: Request sauces, dressings, and gravies on the side to manage hidden sugars and thickeners.
Prioritize Grilled Proteins: Choose grilled, roasted, or baked meats and seafood over breaded or fried options.
Embrace Healthy Fats: Boost your meal's fat content by asking for extra butter, olive oil, or avocado.
Know Your Cuisine: Adapt your ordering strategy for different restaurants, like choosing sashimi at a Japanese place or a bunless burger at a diner.
Manage Temptation: Politely decline bread baskets or other high-carb items offered at the table.

Eating out at a restaurant can be one of the biggest challenges of maintaining a ketogenic lifestyle. The temptations are abundant, from bread baskets to starchy sides and sugary sauces. However, with the right knowledge and a few simple strategies, you can confidently navigate any menu and enjoy a delicious meal that keeps you in ketosis. The key is to think of the menu as a collection of ingredients rather than finished dishes, and to not be afraid to make modifications.

Preparing for a Keto-Friendly Meal Out

The Power of Planning Ahead

One of the most effective strategies for staying keto while dining out is to prepare in advance. A few minutes of research can prevent impulsive, carb-heavy choices.

Check the Menu Online: Most restaurants have their full menu available on their website. This allows you to scout for promising options and plan your order before you even arrive.
Review Nutrition Information: For larger chains, you can often find nutritional information online, which provides a detailed breakdown of carbs, fats, and proteins.
Have a Go-To Order: Identify a few safe, default choices that are likely to be available at most places, such as a salad with grilled protein or a bunless burger.

Communication is Key

Don't be shy about asking your server questions or requesting modifications. Many restaurants are experienced in accommodating dietary preferences and allergies.

Ask About Ingredients: Inquire about sauces, marinades, or breading. Many sauces contain hidden sugars or flour-based thickeners that will derail your efforts.
Request Substitutions: Politely ask to swap out high-carb sides for a side salad or extra steamed vegetables.
Order Sauces on the Side: This gives you full control over how much, if any, sauce you add to your meal.

Mastering the Menu: Keto Ordering Strategies

Prioritizing Protein and Healthy Fats

Focus on the protein and fat on your plate. Lean towards grilled, baked, or broiled meats and seafood. To boost your fat intake, ask for extra butter or olive oil on your vegetables or main dish.

Banish the Breading

Breading and batter are major sources of carbs and should be avoided. This includes fried chicken, breaded fish, and any dish with a crunchy coating. Opt for grilled, baked, or steamed proteins instead.

Navigating the Salad Bar

Salads can be a great option, but they come with potential pitfalls. Avoid dressings that are low-fat or sweet (like honey mustard or balsamic vinaigrette). Stick to oil and vinegar, ranch, or blue cheese dressing. Always say no to croutons and be mindful of high-carb toppings like candied nuts or dried fruit.

Keto-Friendly Choices Across Different Cuisines

Italian Eateries

Appetizers: Start with an antipasto platter featuring cured meats, cheeses, and olives, or a Caprese salad (mozzarella, tomatoes, basil).
Entrées: Bypass the pasta and pizza. Choose grilled meat or fish, like chicken piccata or salmon, served with a side of steamed spinach or broccoli. If you want a sauce, a simple butter and parmesan alfredo is often keto-friendly, but confirm there's no flour added.

Mexican Restaurants

Appetizers: Opt for guacamole with fresh veggies or pork rinds for dipping. A ceviche with no chips is another good option.
Entrées: Order fajitas or a burrito bowl without the rice, beans, or tortillas. Load up on the meat (beef, chicken, or pork), cheese, sour cream, and guacamole.

Steakhouses

This is one of the easiest cuisines to navigate on keto, as protein is the star.

Entrées: Order any steak, grilled fish, or chop. Choose sides of sautéed mushrooms, asparagus, or steamed broccoli instead of potatoes or rice.
Add Extra Fat: Ask for extra butter to melt over your steak and vegetables.

Fast Food and Casual Dining

Burgers: The bun is the enemy here. Order a burger patty with cheese and your favorite low-carb toppings (lettuce, tomato, onion, pickles), either wrapped in a lettuce leaf or served in a bowl.
Breakfast: A scrambled egg and bacon or sausage breakfast without toast or hash browns is a safe bet at most diners.

Asian Cuisine

Be cautious with Asian food, as many sauces contain sugar and starch.

Chinese: Request steamed chicken or beef with vegetables and a light garlic or ginger sauce, holding the rice and any sweet sauces.
Japanese: Sashimi is an excellent choice, as it's just raw fish without the carb-heavy rice. Edamame can also be a safe appetizer.
Vietnamese: Pho can be a good option if you ask for extra sprouts and meat instead of noodles.

Comparison Table: Keto vs. Standard Restaurant Orders


Cuisine Type	Standard Order (High-Carb)	Keto Alternative (Low-Carb)	Reasoning
Italian	Spaghetti with Meatballs & Garlic Bread	Meatballs (no breadcrumbs) in marinara, side of sautéed vegetables, no bread	Avoids high-carb pasta and bread.
Mexican	Chicken Burrito with Rice & Beans	Chicken Fajita Bowl (no rice, no beans, no tortillas) with cheese, sour cream, and guacamole	Eliminates rice, beans, and tortillas; boosts fat with cheese/guac.
Steakhouse	Ribeye Steak with Baked Potato & Bread	Ribeye Steak with sautéed mushrooms & asparagus, extra butter, no bread	Substitutes starchy potato side for low-carb veggies and adds fat.

Identifying Hidden Carbs in Restaurant Food

Beyond the obvious culprits like bread and rice, carbs can hide in many other places. Common traps include:

Sweet Sauces and Glazes: Barbecue, ketchup, sweet and sour, teriyaki, and honey mustard are often loaded with sugar.
Thickeners: Flour or cornstarch are frequently used to thicken soups, stews, and gravies.
Marinades: Some marinades are sugar-based. Ask about the ingredients or opt for a simple seasoning.
Low-Fat Products: When fat is removed, sugar is often added to enhance flavor, so be wary of low-fat dressings.
Certain Vegetables: While most vegetables are fine, be mindful of higher-carb options like potatoes, corn, and sweet potatoes.

Conclusion: Confidence in Your Keto Choices

Dining out on a ketogenic diet doesn't have to be a source of stress. With preparation and confident communication, you can enjoy a wide variety of delicious restaurant meals. By focusing on simple protein and fat sources, requesting substitutions, and watching out for hidden carbs in sauces and sides, you can remain in ketosis while still having a satisfying social experience. Remember that you are in control of your dietary choices, and most restaurant staff will be happy to help you enjoy your meal, your way.

For more in-depth guidance and recipes for staying keto while dining out, an excellent resource is the comprehensive guide from Diet Doctor on How to Eat Low Carb and Keto when Dining Out.

Frequently Asked Questions

Focus on customizing dishes. Most menus feature protein (like steak or chicken) and vegetables, even if they aren't explicitly advertised as low-carb. You can usually combine these elements to create a keto-compliant meal by holding the starchy sides.

Keep your request simple and clear. For instance, 'Can I please have the grilled chicken with extra broccoli instead of the potatoes?' Most restaurants are accustomed to accommodating dietary needs and will not see your request as an inconvenience.

While many creamy sauces, like traditional alfredo or bearnaise, are fat-based, some restaurants use flour or cornstarch as thickeners. It's always best to ask your server if the sauce contains any starches or sugars, or simply ask for a splash of heavy cream.

Desserts are typically high in sugar. Your best bet is to either skip it entirely or ask for a simple, naturally low-sugar option like a cheese plate or a small bowl of berries with unsweetened cream, if available.

Stick to water (still or sparkling), unsweetened iced tea, or black coffee. Some alcoholic options are also low-carb, including dry wine or pure spirits mixed with club soda.

Politely decline the bread basket as soon as it arrives to remove the temptation. If you want a starter, you can ask for some olives or a side of olive oil instead.

Salads can be a great option, but they are not always a 'free pass.' Be sure to ask for no croutons or other high-carb toppings. Always choose a keto-friendly dressing, like ranch or oil and vinegar, and ask for it on the side.

Yes, many fast-food chains offer keto options. For example, order a burger without the bun and fries, or a salad with grilled chicken and a low-carb dressing. Always check the restaurant's nutritional information if available.