Navigating Restaurants on the Keto Diet: A Guide to Smart Choices


Embarking on a ketogenic diet brings a host of benefits, but dining out can pose challenges. Fear not! This guide is here to help you navigate restaurant menus with confidence, making informed choices that align with your keto lifestyle. Discover what to avoid and which delicious options to savour when dining out on the keto diet.

What to Avoid:

1. Breaded and Fried Delights:

Say no to breaded and fried items as they are often high in carbs. This includes fried chicken, battered fish, and anything coated in breadcrumbs.

2. Starchy Sides:

Steer clear of traditional high-carb sides like potatoes, rice, and pasta. Opt for low-carb alternatives instead.

3. Sugary Sauces and Dressings:

Many sauces and dressings are laden with sugars. Avoid sweet and fruity options and opt for oil-based dressings or inquire about sugar-free alternatives.

4. Hidden Carbs in Condiments:

Be cautious with condiments, as they may contain hidden sugars and carbs. Opt for mustard, mayonnaise, or oil-based sauces instead.

5. Sweetened Beverages:

Skip sugary drinks and cocktails. Choose water, sparkling water, or unsweetened tea or coffee to stay in ketosis.

Smart Keto Choices:

1. Grilled Proteins:

Choose grilled meats like steak, chicken, or fish. These options are not only delicious but also keto-friendly.

2. Low-Carb Vegetables:

Opt for non-starchy vegetables like spinach, broccoli, or cauliflower as side dishes. These provide essential nutrients without compromising your carb limit.

3. Healthy Fats:

Embrace dishes rich in healthy fats. Avocado, olive oil, and butter are excellent additions to your meal that support ketosis.

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4. Customize Your Order:

Do not hesitate to customize your order. Ask for substitutions or adjustments to meet your keto requirements. Most restaurants are accommodating to dietary preferences.

5. Salads with Protein:

Choose salads with a variety of greens, vegetables, and a protein source such as grilled chicken or salmon. Be mindful of the dressing and ask for it on the side.

6. Cheese and Nuts:

Include cheese and nuts as keto-friendly snacks or toppings. They add flavour and healthy fats to your meal.

7. Egg-Based Dishes:

Eggs are versatile and keto-approved. Opt for omelettes or egg-based dishes, which are often available throughout the day.


Dining out on the keto diet does not have to be a daunting task. Armed with knowledge, you can confidently make choices that keep you on track with your health goals. Remember, communication is key—do not hesitate to ask questions or make special requests. By making informed decisions, you can enjoy delicious meals while staying committed to the principles of the ketogenic diet. Cheers to a keto-friendly dining experience!

YouTube Video – Eating Out on Keto

Naomi Whittel

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