Eating out on keto is easier than it looks. Almost every restaurant serves grilled meat, fish, eggs, salads and vegetables, and most kitchens are happy to swap fries, rice or bread for extra vegetables or a side salad. The main traps are sugary sauces and glazes, breaded or battered foods, hidden starches in soups and gravies, and drinks. Look at the menu ahead of time, ask how dishes are prepared, order sauces and dressings on the side, and don’t be shy about requesting swaps. Below are tips for different types of restaurants and the questions worth asking.
General tips for eating out on keto
- Check the menu online before you go and choose a dish in advance.
- Build your meal around protein and vegetables: grilled chicken, steak, fish, seafood, eggs, or tofu, with salad or non-starchy vegetables.
- Ask for swaps: extra vegetables or salad instead of fries, rice, pasta or bread.
- Order sauces and dressings on the side. Olive oil and vinegar, butter, mayonnaise, pesto and many cream sauces are low in carbs; barbecue, sweet chili, teriyaki, honey glazes and ketchup are not.
- Avoid breaded, battered and crumbed foods.
- Ask how food is cooked. Some kitchens dust meat or fish in flour or add sugar to marinades.
- Skip the bread basket, or ask for it not to be brought.
- Choose drinks carefully: water, sparkling water, black coffee, tea, or a glass of dry wine if you drink.
- For dessert, order a cheese plate, berries and cream, or an espresso.
Restaurant guide by cuisine
| Cuisine | Good choices | Watch out for |
|---|---|---|
| Steakhouse | Steak, grilled fish, Caesar salad without croutons, green vegetables, creamed spinach | Potatoes, onion rings, sweet sauces |
| Italian | Grilled fish or meat, antipasti, salad, carpaccio, chicken or veal with vegetables | Pasta, pizza, risotto, bread, breaded cutlets |
| Mexican | Fajitas without tortillas, burrito bowl without rice and beans, grilled meats, guacamole, salsa | Tortillas, chips, rice, beans in large amounts, sweet margaritas |
| Indian | Tandoori meats, tikka (dry), saag paneer, vegetable curries without potatoes | Rice, naan, samosas, sweet sauces, dishes thickened with flour |
| Chinese | Steamed fish or chicken with vegetables, egg drop soup, stir-fries without sweet sauces | Rice, noodles, sweet and sour, battered dishes, cornstarch-thickened sauces |
| Japanese | Sashimi, grilled fish, edamame, miso soup, salads | Sushi rice, tempura, teriyaki sauce |
| Mediterranean | Grilled kebabs, Greek salad, grilled fish, halloumi, tzatziki | Pita, rice, potatoes |
| Burger restaurants | Bunless burger in a lettuce wrap with cheese and salad | Bun, fries, sweet sauces, milkshakes |
| Breakfast café | Omelet, eggs with smoked salmon, bacon and mushrooms occasionally | Toast, pastries, hash browns, sweet coffee drinks |
Our guide to keto fast food covers chain restaurants.
Questions to ask the server
- “Can I swap the fries for a side salad or vegetables?”
- “Is the chicken or fish breaded or dusted in flour?”
- “Does the sauce contain sugar or flour? Can I have it on the side?”
- “Is there any sugar in the marinade or dressing?”
- “Can the burger come without a bun, in lettuce?”
Most restaurants are used to dietary requests, especially for allergies and gluten-free diets.
Hidden carbs to watch
- Sauces and gravies, often thickened with flour or cornstarch.
- Glazes and marinades with honey, sugar, fruit juice or sweet soy sauce.
- Salad dressings such as honey mustard, French or balsamic glaze.
- Soups, which may contain potatoes, flour or cream with starch.
- Sausages and meatballs, which can contain breadcrumbs.
- Coleslaw made with sugary dressing.
- Drinks: regular soda, juice, cocktails, beer and sweet wines.
Keeping it healthy, not just low carb
Restaurant meals tend to be larger and saltier than home-cooked ones. Adults are advised to have no more than 6 g of salt a day, according to the NHS, and a single restaurant meal can contain most of that. Choose grilled fish or chicken more often than processed meats, ask for extra vegetables, and go easy on rich, creamy sauces if you eat out often. The NHS advises that people who eat more than 90 g of red and processed meat a day cut down to 70 g.
Drinks when eating out
If you drink alcohol, dry wine, brut sparkling wine and spirits with soda water or a sugar-free mixer are the lowest-carb options, but alcohol can slow weight loss and affect you more quickly on keto. Our guide to keto and alcohol has details, and our guide to keto drinks lists alcohol-free choices. The NHS advises not regularly drinking more than 14 units a week.
Social situations
- At a friend’s home, eat what you can, fill up on protein and vegetables, and don’t worry about small amounts of carbs.
- At work events, look for cheese, meat, nuts and vegetable platters.
- Have a plan for when you’ll be flexible, such as a celebration, so occasional meals don’t derail your goals.
Menu words that signal carbs
- Crispy, crunchy, battered, breaded, tempura, panko or crusted: usually coated in flour or crumbs.
- Glazed, honey, sticky, sweet and sour, teriyaki, barbecue or caramelized: usually sugar.
- Creamy soup, chowder, bisque or gravy: often thickened with flour.
- Stuffed: often filled with bread, rice or breadcrumbs.
- Grilled, roasted, steamed, seared, poached or char-grilled: usually a good start, though it’s still worth asking about the marinade.
Travelling on keto
Airports, service stations and train stations are the hardest places to find low-carb food, so pack a few snacks such as nuts, cheese, boiled eggs or olives. Hotel breakfast buffets usually have eggs, bacon, smoked salmon, cheese, yogurt and fruit, so you can build a plate there. For room service or delivery, the same rules apply: a protein, vegetables, and the sauce on the side. On long trips, it’s fine to be more flexible and get back to your usual routine when you’re home. Our guide to eating carbs on keto explains what happens if you go off plan.
Common questions
Can I eat sushi on keto?
Sashimi, salads and grilled fish fit; sushi rolls contain rice and usually some sugar, so they’re high in carbs. Our article on whether sushi is healthy explains more.
Is restaurant salad always keto?
Not always. Check for croutons, sweet dressings, dried fruit, candied nuts and grains. Ask for dressing on the side.
What if there’s nothing keto on the menu?
Ask for a plain grilled protein with vegetables or salad. Most kitchens can accommodate this, even if it’s not on the menu.
Can I eat pizza on keto at a restaurant?
Regular pizza bases are high in carbs. Some restaurants offer cauliflower bases, but these often still contain flour or rice flour, so ask. Eating the toppings with a side salad is another option, or try our keto pizza crust at home.
Safety note: Keto isn’t suitable for everyone. If you have diabetes, kidney or liver disease, take regular medication, or are pregnant or breastfeeding, talk to your doctor before cutting carbs this far (why it matters).
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
