Keto at restaurants
Almost every restaurant has a keto play if you know what to order. The golden rules plus the best moves cuisine by cuisine.
The golden rules
- The safe base everywhere: grilled protein + green vegetables or salad.
- Swap the side: fries/rice/pasta → salad or veggies (restaurants almost always say yes).
- Ask them to skip the bread basket.
- Sauces on the side: the sweet, thick ones hide sugar.
- Nothing breaded, battered or flour-fried.
Steakhouse / grill
Order this
- Any steak with grilled vegetables or a side salad ≈ 2 g net
- Grilled halloumi or provolone starter ≈ 2 g net
Skip
Mashed potatoes, fries, the bread basket and sweet sauces (BBQ).
Mexican
Order this
- Fajitas without the tortillas (meat + peppers + guac) ≈ 6 g net
- Tacos served in lettuce cups ≈ 4 g net
Skip
Tortillas, rice, beans, chips and margaritas.
Italian
Order this
- Baked meat or fish with vegetables ≈ 4 g net
- Caprese salad or carpaccio to start ≈ 4 g net
Skip
Pasta, pizza, risotto, bread and dessert.
Chinese
Order this
- Beef or chicken stir-fry with vegetables, no sweet sauce ≈ 7 g net
- Beef and broccoli ≈ 6 g net
Skip
Rice, noodles, sweet-and-sour, breaded dishes and fried rolls.
Japanese
Order this
- Sashimi (fish, no rice) ≈ 1 g net
- Naruto rolls (cucumber-wrapped, no rice) ≈ 4 g net
Skip
Sushi rice, tempura and teriyaki sauce.
Indian
Order this
- Tandoori or tikka chicken (no sweet sauce) ≈ 5 g net
- Saag paneer (spinach and cheese), in moderation ≈ 8 g net
Skip
Naan, rice, samosas and potato curries.
Mediterranean
Order this
- Souvlaki or kebab without the pita, with salad ≈ 4 g net
- Greek salad with feta and olives ≈ 5 g net
Skip
Pita, couscous, rice; hummus only in real moderation.
Breakfast / diner
Order this
- Eggs with bacon or sausage ≈ 2 g net
- Cheese and veggie omelette ≈ 4 g net
Skip
Pancakes, toast, juice and granola.
Net carbs are estimates for a typical dish; every kitchen cooks differently. Not medical advice.
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