What take away can I eat on keto?

December 29, 2025 •

3 min read

According to nutritionists, adhering to a ketogenic diet while enjoying takeout is possible by making smart choices and simple substitutions. Whether you're craving a burger, a curry, or Chinese food, learning what take away can I eat on keto will help you stick to your dietary goals.

Quick Summary

This guide provides practical strategies for ordering keto-friendly takeaway meals from popular fast-food and ethnic restaurants by focusing on key modifications and smart menu selections.

Key Points

Strategic Ordering: Opt for grilled proteins over fried, battered, or breaded items to reduce carb intake.
Carb Swaps: Replace buns, rice, and noodles with low-carb alternatives like lettuce wraps, salads, or cauliflower rice.
Watch the Sauces: Hidden sugars are common in marinades and dressings; always ask for sauces on the side or stick to simple, keto-friendly options.
Load Up on Fat: Increase your fat macros by adding extra avocado, cheese, or olive oil to your takeaway meal for improved satiety.
Modify Menu Items: Customize popular dishes like burritos (into bowls) or burgers (bunless) to fit your keto macros.
Consider Meal Prep: For full control, prepare your own 'fakeaway' dishes like keto orange chicken or Chinese pepper steak at home.

Navigating Takeaway: The Golden Rules for Keto

Maintaining ketosis while ordering takeaway requires a proactive approach. While many popular dishes are high in carbohydrates, nearly every cuisine offers keto-friendly building blocks. The key is to be selective, ask for substitutions, and be mindful of hidden sugars in sauces and marinades. By mastering a few core principles, your favorite cuisines can be enjoyed guilt-free.

Core Strategies for Ordering Keto Takeaway

Prioritize protein: Choose grilled, roasted, or pan-fried proteins like chicken, steak, fish, or paneer as the base of your meal. Avoid anything breaded, battered, or deep-fried.
Swap carb-heavy bases: Instead of rice, pasta, or buns, opt for a salad, lettuce wraps, or extra low-carb vegetables. Cauliflower rice is a perfect substitute for many Asian dishes.
Control sauces and dressings: Ask for sauces on the side to manage portion size and avoid hidden sugars. Olive oil and vinegar are a safe bet for salads.
Fill up on healthy fats: Request extra avocado, cheese, or butter on your dishes to increase your fat intake and boost satiety.
Verify ingredients: Don't be afraid to ask your server about ingredients, especially for sauces and marinades, to ensure they don't contain added sugar or flour.

Keto-Friendly Fast Food Options

When speed and convenience are paramount, many fast-food chains can accommodate a ketogenic diet with minor adjustments.

Burger Chains

Order bunless: Most burger joints offer their burgers wrapped in lettuce or in a bowl, eliminating the high-carb bun.
Skip the fries: Replace fries with a side salad or, if available, green beans.
Choose keto toppings: Add cheese, bacon, avocado, mustard, or mayo. Avoid ketchup and sugary sauces.

Fried Chicken Shops

Go grilled: Choose grilled chicken breasts, thighs, or wings over fried, breaded options.
Stick to simple sides: Caesar side salad (no croutons) or green beans are excellent choices.

Mexican-Style Takeaway

Create a burrito bowl: Order a salad bowl with your choice of meat, cheese, guacamole, and salsa. Skip the rice, beans, and tortilla.
Load up on fillings: Steak, carnitas, chicken, fajita vegetables, and cheese are all great keto options.

Navigating International Takeaway Menus

Even ethnic restaurants with a reputation for being carb-heavy can be easily navigated with a few insider tips.

Indian Cuisine

Focus on Tandoori and Curries: Tandoori meats (chicken tikka, kebabs) and creamy curries like butter chicken or palak paneer are often keto-friendly, provided they are made without added sugar.
Say no to rice and naan: Explicitly state 'no rice, no naan' when ordering. Request extra vegetables instead.
Avoid: Onion bhajis, pakoras, biryani, and sweetened sauces.

Chinese Takeaway

Order steamed: Steamed fish or chicken with steamed vegetables is a safe, low-carb choice. Ask for the sauce on the side.
Be wary of sauces: Many sauces are thickened with cornstarch and contain sugar. Stick to simpler sauces or add a little soy sauce (or tamari) yourself.
Best options: Egg drop soup, Szechuan beef (without cornstarch), and roast duck (hold the hoisin).

The Great Takeaway Swap: A Comparison Table


Non-Keto Takeaway	Keto-Friendly Swap	Key Modifications	Est. Net Carbs (g)
Cheeseburger & Bun	Cheeseburger in Lettuce Wrap	No bun, no ketchup, add avocado	< 10
Chicken Pad Thai	Low-Carb Prawn Pad Thai	Use konjac noodles, skip sugar-laden sauce	< 15
Chicken Chow Mein	Keto Chicken Chow Mein	Use shirataki noodles and tamari	< 10
Burrito	Burrito Bowl with Greens	No tortilla, rice, or beans	< 15
Indian Curry & Naan	Indian Curry with Extra Veggies	No rice or naan, double the low-carb veg	< 15
Fried Chicken	Grilled Chicken Breast	Opt for grilled over breaded and fried	< 5

Making Your Own 'Fakeaway' at Home

For those who enjoy cooking, replicating takeaway favorites at home can give you complete control over ingredients and macros. Recipes for low-carb versions of Chinese pepper steak, General Tso's chicken, and Big Macs are widely available online. Using clever substitutions like cauliflower rice for a stir-fry or zero-carb tortillas for smash burgers can create a satisfying meal that mimics the original takeaway experience.

Conclusion: Enjoying Keto Without Missing Out

Sticking to a ketogenic diet doesn't mean sacrificing the convenience of takeaway. By following a few simple rules—prioritizing protein and healthy fats, swapping out high-carb bases, and being aware of hidden sugars in sauces—you can enjoy a wide variety of cuisines while staying in ketosis. From bunless burgers to customized Indian curries, informed choices make all the difference. For more detailed tips on eating out, see the Healthline guide on 12 Fast Foods You Can Eat on a Low Carb Diet.

Frequently Asked Questions

Yes, you can have a burger as a keto takeaway by ordering it bunless. Most fast-food chains can serve your patty with cheese and toppings in a lettuce wrap or a bowl.

Safe keto options for Indian takeaway include tandoori meats like chicken tikka or creamy curries such as palak paneer or butter chicken. Just be sure to order without rice and naan.

To make Chinese takeaway keto-friendly, choose steamed proteins and vegetables, like beef with broccoli, and ask for the sauce on the side to control the portion and avoid hidden sugars. Avoid rice and noodles entirely.

Yes, traditional chicken wings can be a great keto takeaway choice. Just make sure they are not breaded or battered, and stick to simple, sugar-free sauces like hot or mild Buffalo.

You should avoid tortillas, rice, and beans at a Mexican takeaway. Instead, build a burrito bowl or salad with meat, cheese, guacamole, salsa, and plenty of greens.

Most standard takeaway pizza crusts are high in carbohydrates and not keto-friendly. Some fast-casual chains now offer cauliflower-based keto crusts, but always check ingredients and nutrition facts before ordering.

To avoid hidden carbs, always be wary of sauces, dressings, and breading. Request that sauces be served on the side and opt for grilled or steamed items over fried ones. Ask your server about the ingredients if unsure.