Navigating a restaurant menu while on a strict ketogenic diet can be challenging, especially at a chain like Chili's known for its high-carb Tex-Mex and American comfort food. However, with some knowledge of the menu and a few simple ordering hacks, you can enjoy a delicious meal without breaking ketosis. The key is to focus on simple grilled meats, healthy fats, and low-carb vegetables while avoiding bread, starches, and sugary sauces.
Keto-Friendly Appetizers
Most of Chili's appetizers are breaded and fried, making them off-limits for a keto diet. The best strategy is to stick to un-breaded and simple options or make smart substitutions.
- Classic Wings: Order the traditional (bone-in) Buffalo wings without any sauce, or with a low-carb sauce like plain buffalo. Request a side of ranch or blue cheese for dipping, and be sure to skip the boneless wings, which are breaded and high in carbs.
- Fresh Guacamole: This is a great choice for healthy fats, but you'll need to skip the accompanying chips. Ask for celery sticks or a fork to enjoy this delicious dip.
- Bacon Ranch Cheddar Bites: If you're looking for a savory, cheesy snack, order these without the breading.
Main Courses: Protein-Packed Options
Chili's offers a variety of grilled proteins that form the perfect foundation for a keto meal. From steaks to burgers, you have several excellent options.
Bunless Burgers
Burgers are one of the easiest menu items to convert to a keto meal. Simply ask for your burger with no bun, and opt for a side salad or steamed broccoli instead of fries.
- Big Mouth Mushroom Swiss Burger: Order this without the bun. It comes topped with sauteed onions, mushrooms, Swiss cheese, and garlic aioli.
- Classic Oldtimer with Cheese: A straightforward option. Just order it bunless, and you're good to go.
Grilled Favorites
For a clean, carb-free meal, look to Chili's grilled steaks and seafood.
- Classic Sirloin (6oz or 10oz): A perfectly seasoned steak that is carb-free when ordered without sides. Pair it with a low-carb vegetable side.
- Classic Ribeye: A larger, fattier steak option that is also naturally zero carbs.
- Ancho Salmon: This dish is served with steamed broccoli, making it a solid keto choice. Be sure to specify no Mexican rice, which is the standard accompaniment.
Custom Fajita Bowl
Fajitas can be transformed into a filling keto bowl by omitting the tortillas, rice, and beans.
- Fajitas: Order with grilled chicken, steak, or shrimp, along with the sizzling peppers and onions. Enjoy it with the accompanying sour cream, pico de gallo, shredded cheese, and guacamole, which are all keto-friendly.
Crafting a Custom Salad
Salads can be a minefield of hidden sugars and croutons. However, a custom-ordered salad can be an excellent low-carb meal.
- Santa Fe Chicken Salad: Ask for no tortilla strips. This leaves you with grilled chicken, pico de gallo, avocado, cilantro, cheese, and ranch dressing over a bed of lettuce.
- Southwest Chicken Caesar Salad: Order with no tortilla strips and enjoy the grilled chicken or shrimp, queso fresco, and Caesar dressing.
Side Dishes and Sauces
Your side choices are just as important as your main. Always specify substitutions and be mindful of sauces.
- Keto-Approved Sides: Replace high-carb sides like fries or rice with steamed broccoli, asparagus, or a side salad (no croutons).
- Navigating Dressings: Stick to low-carb dressings like ranch, blue cheese, avocado ranch, or Caesar. Always request dressing on the side to control portions.
- Sauce Awareness: Avoid all sweet glazes, BBQ sauces, and honey-based options, as they are loaded with sugar. For wings, stick to plain buffalo sauce or none at all.
Smart Substitutions and Hacks
To ensure your Chili's meal is truly keto-friendly, use these ordering strategies:
- Skip the bun: A simple request for any burger instantly slashes carb counts.
- Lettuce wrap it: Instead of a bun, ask for a lettuce wrap for your burger to keep it tidy.
- Hold the sauce: When in doubt, ask for all sauces and dressings on the side, or opt for simple seasonings instead.
- Embrace the bowl: Turn fajitas or loaded veggies into a bowl by skipping the carb-heavy components.
- Look for 'Guiltless Grill' items: Some items from this menu section, like the Ancho Salmon or Classic Sirloin with Grilled Avocado, are good starting points. Just remember to check for carb-heavy sides.
Comparison of Keto vs. Standard Chili's Meals
This table highlights the difference between standard and modified keto-friendly orders.
| Menu Item | Standard Order | Keto Modification | Key Carb Reductions |
|---|---|---|---|
| Big Mouth Burger | Burger on bun with fries | Burger without bun, side salad or steamed broccoli | Removes bun and fries (~60+g net carbs) |
| Chicken Fajitas | Chicken, peppers, onions, rice, beans, tortillas | Chicken, peppers, onions in a bowl; skip rice, beans, tortillas | Eliminates tortillas, rice, and beans (~80+g net carbs) |
| Babyback Ribs | Ribs with sweet BBQ sauce, fries, and coleslaw | Ribs with Texas dry rub or un-sauced, steamed broccoli | Removes sugary sauce, fries, and coleslaw (~90+g net carbs) |
| Santa Fe Chicken Salad | Salad with tortilla strips and ranch | Salad without tortilla strips | Removes tortilla strips (~10+g net carbs) |
Conclusion
Dining out on a keto diet at a restaurant like Chili's is completely achievable with some forethought and communication. By focusing on simple, grilled proteins, ordering creative substitutions for sides, and being aware of hidden sugars in sauces and dressings, you can enjoy a satisfying and compliant meal. Planning ahead by reviewing the menu and nutritional information online can help you make informed decisions and ensure a successful outing. Armed with this knowledge, you can confidently tackle the menu and stay in ketosis.
