Understanding the Rules of Keto Takeaway
Successfully navigating takeaway menus on a ketogenic diet comes down to a few core principles. Unlike a standard high-carb meal, a keto meal prioritizes healthy fats and proteins while drastically limiting carbohydrates, including starches and sugar. By following these rules, you can transform many popular takeaway dishes into keto-compliant meals.
The Core Principles
First and foremost, always remember to avoid the most obvious high-carb culprits: bread, buns, rice, noodles, potatoes, and sugary drinks. Instead, look for protein sources like grilled meat, fish, and eggs, and pair them with high-fat items like cheese, avocado, and full-fat dressings. Non-starchy vegetables like leafy greens, broccoli, cauliflower, and mushrooms are your best side dishes.
The Importance of Customization
Don't be afraid to be a little demanding when ordering. Most kitchens are accustomed to special requests. For a burger, ask for no bun and a lettuce wrap instead. For a Mexican burrito, request it as a 'naked bowl' or salad without rice or beans. Ask for dressings and sauces on the side to control your intake, and always inquire about ingredients if you're unsure. Many restaurants have their menus and nutritional information online, so planning ahead is a powerful strategy.
Keto Options from Common Takeaway Restaurants
Burger Joints
At most burger and fast-food chains, your keto meal is a modified burger. Order a bunless burger, or 'protein style' wrapped in lettuce, and load up on keto-friendly toppings like bacon, cheese, mustard, and mayonnaise. Skip the fries and opt for a side salad (with a full-fat dressing) or just enjoy the burger patties with extra cheese.
Mexican
Mexican food offers many great keto opportunities, as long as you avoid the chips, rice, and tortillas. A burrito bowl or fajita plate is a perfect option. Ask for a base of lettuce or fajita vegetables instead of rice and beans. Load it with carnitas, chicken, steak, cheese, sour cream, and extra guacamole.
Chinese/Thai
This cuisine requires extra caution due to sugary sauces and rice. Stick to stir-fried meat or seafood with lots of low-carb vegetables like broccoli, cabbage, and bok choy. Ask for a dish with brown sauce and explicitly request 'no rice' and 'no added sugar' in the sauce. A shrimp or chicken lettuce wrap can also be a safe and delicious option.
Deli/Sandwich Shops
Forget the bread and ask for a 'sub in a tub' or a chef salad. Subway, Jersey Mike's, and other similar places will make any sandwich into a salad bowl, loaded with your choice of meats, cheeses, and veggies. Be careful with dressings, sticking to oil and vinegar or full-fat ranch options.
Indian
Indian takeaway can be keto-friendly by focusing on tandoori meats and creamy curries. Order dishes like chicken tikka masala, butter chicken, or kebabs without naan or rice. Side dishes with fresh Indian cheese (paneer) are also low-carb. Use caution with sauces, as some may contain starches or sugar, and always ask for extra ghee (clarified butter).
Pizza
If you have a serious pizza craving, all is not lost. The flavor comes from the toppings, not the crust. Order a 'crustless pizza' or simply eat the toppings off a regular pizza. You can also find some restaurants now offering cauliflower crusts, but always check the ingredients for hidden carbs like rice flour.
Hidden Carbs and How to Avoid Them
Sauces, Glazes, and Condiments
Sweet sauces and glazes are a major source of hidden carbs. Items like ketchup, barbecue sauce, honey mustard, and many Asian sweet-and-sour or teriyaki sauces are packed with sugar. Request plain mayonnaise, standard mustard, hot sauce, or oil and vinegar as safer alternatives. Always ask for sauces on the side or avoid them entirely if you're unsure.
Coatings and Breadings
Any food that is breaded or fried, such as chicken nuggets or crispy chicken, is a carb trap. The coating is almost always made from a flour-based batter. Stick to grilled or pan-fried proteins without any coating to ensure they are keto-compliant.
Starchy Thickeners
Many soups, stews, and gravies are thickened with flour or cornstarch, adding unwanted carbs. It is best to avoid these or ask if there are alternatives without these thickeners.
Keto vs. Standard Takeaway: A Comparison
| Item | Standard High-Carb Order | Keto-Friendly Takeaway | Key Modifications |
|---|---|---|---|
| Burger | Cheeseburger with bun, fries, and ketchup. | Bunless cheeseburger, side salad with oil & vinegar, extra bacon/cheese. | No bun, no fries, watch condiments. |
| Mexican | Chicken burrito with rice, beans, and tortilla. | Chicken fajita bowl with extra veggies, guacamole, cheese, and sour cream. | No rice, no beans, no tortilla. |
| Chinese | Beef and broccoli with rice and sweet sauce. | Beef and broccoli, extra sauce on side, no rice. | No rice, request non-sugary sauce. |
| Deli Sub | Footlong meatball sub on a white bun. | Italian sub 'in a tub' with oil and vinegar. | No bun, make it a salad bowl. |
| Pizza | A large pepperoni pizza with thick crust. | Pepperoni toppings only (crustless pizza bowl) or opt for a cauliflower crust. | Don't eat the carb-heavy crust. |
| Indian | Chicken Tikka Masala with rice and naan. | Chicken Tikka Masala with extra meat and vegetables (skip rice and naan). | Skip rice and naan, inquire about sauce. |
Conclusion: Making Smart Choices for Keto Takeaway
Eating takeaway on keto is not only possible but can be a delicious and varied experience. The key is to be a proactive and informed customer. By understanding where carbs hide, making simple substitutions, and focusing on high-fat proteins and non-starchy vegetables, you can enjoy the convenience of takeout without derailing your diet. Remember to plan ahead and don't be shy about asking for what you need. With a little practice, your go-to takeaway spots can easily become part of your successful ketogenic lifestyle. For more in-depth tips and strategies, consider exploring resources like this comprehensive guide from Diet Doctor.
