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It can be hard enough choosing a restaurant that makes everyone happy when you’re dining with a group, and having a specific diet you’re trying to stick to only makes this process more complicated.
With Google searches for the keto diet having increased by over 300% in the past two years, the high fat, low carb diet appears to be a trend that’s here to stay. If you know what to look for in a menu, however, finding keto diet restaurant menu items doesn’t have to be overwhelming. From fast food to fine dining, there is something on this list that could work for any occasion.
“Preparing for a social gathering that revolves around food can be difficult,” said Gabrielle Mancella, registered dietitian at Orlando Health. “Go for something that will not only give you more bang for your buck when it comes to the quality of the ingredients, but also a product that contains macronutrients that will keep you fueled long after you are gone. The usual tips and tricks still apply: dressing on the side, go for no bread, or always go for the side salad. The side salad option is always an easy way to get a simple compromise and save calories on the empty snack after the main entrance. add green vegetables for more volume and less fatigue after meals. “
In this breakdown, we take a look at each dish and the total net carbs in those keto diet restaurant menu items. This will help you determine how much net carbs you have left for your keto diet needs.
Now, here are 10 keto-friendly restaurant menu items if you’re looking for high-fat, low-carb options.
Nutrition: 580 calories, 42 g of total fat (15.5 g saturated), 1,560 mg of sodium, 14 g of carbohydrates (8 g of fiber, 2 g of sugar), 31 g of protein
6 net carbs
Mix-and-match style restaurants like Chipotle are the gold standard for dining out during keto. Why? Because you can choose what you want to put in your bowl and leave out anything with too many carbohydrates. To keep it keto, start with a salad without dressing. Forgo the rice, beans, and corn, and the rest are pretty much safe as long as you watch your macros.
Before you go, head online to the Chipotle Nutrition Calculator to play around with your options and find the meal that’s right for you. While there are plenty of keto diet restaurant menu items to choose from, a simple order includes salad (no dressing), carnitas, fresh tomato salsa, cheese, and guacamole. Never skimp on guacamole; it’s the perfect keto garnish!
Nutrition: 140 Calories, 3.5g Total Fat (1g Saturated Fat), 440mg Sodium, 2g Carbs (0g Fiber, 0g Sugar), 25g Protein
2 net carbs
Chick-fil-A’s 8-unit Chicken Nugget offering is a great way to get your protein on the go without resorting to high-carb options. Not to mention that they are also absolutely delicious.
Just make sure you don’t spoil your good pick with a high-carb dip – their famous Polynesian sauce has 16 grams of net carbs! Instead, if you’re looking for a sauce, go for the Zesty Buffalo, which will only add a gram of carbs to your meal. If you’re looking for a side dish, skip the fries and opt for a side salad without the toppings.
Nutrition: 270 calories, 22 g fat (6 g saturated), 1310 mg sodium, 14 g carbohydrate (5 g fiber, 7 g sugar), 8 g protein
9 net carbs
“Zoe’s Kitchen has a Greek bowl option made from cauliflower that can be garnished with fresh vegetables and greens,” says Mancella. “It cuts down on carbs while still giving that touch to the traditional salad that we always feel compelled to choose.”
Who doesn’t love when a restaurant has cauliflower rice on the menu? It would be great if this were more common in the industry. This is just one of the many reasons we love Zoe’s Kitchen. Here you won’t even miss the carbs because the food is so tasty.
Nutrition (by slice): 150 calories, 8g of total fat (4g saturated), 280mg of sodium, 4g of carbohydrates (2g of fiber, 2g of sugar), 14g of protein
2 net carbs per slice
Keto dieters around the world rejoiced when they heard that there would finally be a traditional pizza place with a keto-friendly crust. Blaze Pizza has kept its promise. Topped with spicy red sauce, two kinds of mozzarella, bacon, cherry tomatoes, mushrooms, and spinach, the quick and relaxed restaurant’s personalized keto crust is the vehicle for delicious pizza.
When ordering, don’t get confused by Blaze’s offering of cauliflower crust, which is not keto-friendly and has nearly 10 times the carbs. Half the keto pizza will set you back 6 net carbs, which means the whole pie is great for sharing or taking half with you.
“When I dine out, I recently tried saving half of my meal for a nice dinner side dish,” Mancella says.
Nutrition: 470 calories, 37.5 g total fat (12.5 g saturated), 1200 mg sodium, 8 g carbohydrates (1 g fiber, 0 g sugar), 30 g protein
7 net carbs
Avoid bread but no flavor by opting for an Unwich. Wrapped in lettuce, this keto-approved sandwich is packed with all the ingredients that make keto indulgent – cheese, avocado, turkey, and mayonnaise – but without putting it on bread.
If you’re craving something a little salty, try one of Jimmy John’s famous pickles on the side. It will cost you a net carb, but will help you absorb the electrolytes needed to beat the keto flu.
RELATED: The easy guide to cutting down on sugar is finally here.
Nutrition: 360 calories, 17 g fat (6.5 g saturated), 820 mg sodium, 14 g carbohydrates (5 g fiber, 4 g sugar), 44 g protein
9 net carbs
The Outback Center-Cut 6 oz Sirloin is the perfect size meal for a dinner party that will leave you full, but not stuffed. Add broccoli on the side and you have a delicious, balanced dinner. At Outback Steakhouse, your keto-friendly options are plentiful because the meat is generally carb-free. However, at Outback there are a few major pitfalls you’ll want to make sure to avoid or you’ll find yourself racking up carbs: The famous Bloomin ‘Onion, for example, has 123 grams of carbs. That’s almost a week’s allowance for someone on the keto diet!
Nutrition: 560 calories, 35 g total fat (14 g saturated), 1250 mg sodium, 13 g carbohydrates (5 g fiber, 6 g sugar), 51 g protein
8 net carbs
When you think of healthy food, Wendy’s isn’t always the first thing that comes to mind, but the chain’s new Chicken Caesar Parmesan Salad is the perfect menu item for dietetic restaurants when it’s time to eat. drive-thru is your only option. Filled with grilled chicken, cheese, tomatoes and crispy Parmesan crisps, it’s hearty and delicious.
What’s Wendy’s secret with this one, you ask? Well, he ditched the traditional croutons in favor of the carbohydrate-friendly cheese crisp, adding flavor and drastically reducing the net carbs in the dish.
Nutrition: 410 calories, 33 g total fat 6 g saturated fat), 670 mg sodium, 4 g carbohydrates (0 g fiber, 0 g sugar), 33 g protein
6 net carbs
Sure, most people think of Red Robin for their burgers, but let’s be honest, you can buy a burger just about anywhere. What you can’t always find is good salmon at a good price.
Enter the Sear-ious salmon. Accompanied by bottomless steamed broccoli, the seasonings in this salmon add flavor without being high in carbs.
Nutrition: 118 calories, 13 g of total fat (3.5 g saturated), 1,660 mg of sodium, 8 g of carbohydrates (1 g of fiber, 1 g of sugar), 13 g of protein
7 net carbs
Ordering from a pizza restaurant can seem intimidating when trying to follow a keto diet, but it doesn’t have to be. Most pizza chains, like Domino’s, offer chicken wings that will fit right into your macros if you plan accordingly.
This way you can still enjoy a night out with friends without getting tempted by a pizza staring you in the face.
Nutrition: 530 calories, 41.28 g of total fat (9.6 g saturated), 1316.5 mg of sodium, 11 g of carbohydrates (2 g of fiber, 7 g of sugar), 27.2 g of protein
9 net carbs
Keto enthusiasts know that Jersey Mike’s can be a haven for low-carb enthusiasts. Long before the keto diet experienced its current boom, Jersey Mike’s began offering their famous submarine in a tub. With this option, you can order any sandwich to prepare as a salad rather than bread.
There are plenty of keto diet restaurant menu items you can choose from here, but a fan favorite is still the Jersey Shore favorite. Loaded with ham, cappacuolo, provolone, vinegar, and olive oil, this will make you feel like you’re on the Jersey Shore, with all the punches and none of the unnecessary carbs.
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