Takeout can be a lifesaver on busy nights, and being on a ketogenic diet doesn't mean you have to miss out. By knowing what to order and what modifications to request, you can turn many standard restaurant dishes into keto-compliant meals. The key is to focus on protein sources, healthy fats, and low-carb vegetables while consciously avoiding bread, grains, and sugary sauces.
Keto Fast Food Favorites
At most fast-food chains, the strategy is simple: go bunless, opt for grilled instead of fried, and load up on keto-friendly toppings.
Burgers and Sandwiches
- Bun-Free Burgers: Order your burger without the bun, or request it to be wrapped in lettuce, a style popularized by chains like In-N-Out's "protein style" burger. At Five Guys, you can request your burger in a bowl or a lettuce wrap.
- Bun-Free Breakfast: McDonald's and Wendy's offer breakfast sandwiches where you can discard the biscuit or muffin and still enjoy the egg, sausage, and cheese.
Chicken
- Grilled Chicken: Go for grilled chicken options, which are often available as sandwiches or salads. At Chick-fil-A, you can get grilled nuggets, while KFC offers grilled chicken pieces.
- Naked Wings: When ordering wings, ask for them 'naked' or unbreaded. Opt for dry rubs or low-carb sauces like mild buffalo, spicy garlic, or garlic parmesan.
Salads
- Customized Salads: Many fast-food spots offer salads. Just remember to skip croutons and sugary dressings. A chef's salad or cobb salad with a fatty dressing like ranch or blue cheese is a great option. Subway offers any sub as a salad bowl.
Mexican Food Takeout
Mexican restaurants provide plenty of keto-friendly options, so long as you skip the rice, beans, and tortillas.
- Burrito Bowls: The most popular choice is a burrito bowl. At Chipotle or Moe's, load up on carnitas, steak, or chicken, then top with cheese, sour cream, guacamole, and lettuce.
- Fajitas: Order fajitas without the tortillas. The grilled meat, peppers, and onions are a perfect low-carb meal. Ask for extra sour cream and cheese on the side.
Chinese & Asian Cuisine
While many Chinese takeout dishes are loaded with sugary sauces and starches, smart ordering can yield delicious keto meals.
- Steamed Dishes: Look for steamed meat and vegetable dishes. A simple steamed chicken with broccoli is a safe bet. Ask for sauce on the side and use a small amount of soy sauce or coconut aminos.
- Stir-Fries: Most stir-fries contain keto-friendly meats and vegetables. Order without rice and ask for less sauce to control carb count.
- Egg Drop Soup: This is a fantastic low-carb appetizer or light meal option.
Indian Food Takeout
Indian cuisine is rich in flavorful, creamy curries and grilled meats that are naturally low in carbs, provided you skip the naan and rice.
- Curries and Tandoori: Focus on creamy curries like butter chicken (murgh makhani) or chicken tikka masala. Tandoori items are grilled meats that are also a great choice. Pair with spinach (saag) instead of potatoes.
- Paneer Dishes: Dishes made with fresh Indian cheese, like palak paneer, are excellent low-carb, high-fat options.
Comparison Table: Keto Takeout Options
| Restaurant Type | Best Keto Options | Avoid | Keto Hacks |
|---|---|---|---|
| Fast Food (Burgers) | Bunless or lettuce-wrapped burgers | Buns, fries, ketchup, sugary condiments | Sub fries for a side salad, add extra cheese, mayo, or bacon |
| Fast Food (Chicken) | Grilled chicken (pieces or nuggets), naked wings | Fried or breaded chicken, sweet sauces | Stick to grilled options and dry rubs or low-carb sauces |
| Mexican | Burrito bowl (no rice or beans), fajitas (no tortillas) | Rice, beans, tortillas, chips, sweet salsa | Add extra meat, cheese, guacamole, and sour cream |
| Chinese | Steamed meat with vegetables, egg drop soup | Fried rice, noodles, breaded chicken, sugary sauces | Ask for steamed dishes, sauce on the side, and no rice or noodles |
| Indian | Curries (butter chicken, tikka masala), tandoori dishes | Rice, naan, samosas, sugary sauces | Enjoy with spinach instead of rice and add extra ghee or paneer |
Conclusion
Staying in ketosis while ordering takeout is entirely achievable with some preparation and clear communication. By prioritizing protein, healthy fats, and low-carb vegetables while substituting and avoiding high-carb components, you can enjoy a wide variety of cuisines. Remember to check nutrition information online when in doubt and don't hesitate to ask for specific modifications. For additional support and information on managing your ketogenic lifestyle, reliable resources like Diet Doctor provide excellent guidance on dining out.
