How to eat keto at restaurants and fast food

What to order at burger joints, Mexican, Italian, Chinese, steakhouses and coffee shops — plus phrases that make it easy.

Restaurants are easier on keto than you might think: almost every menu has meat, fish, eggs, cheese and vegetables. The trick is knowing what to skip and how to ask for swaps — politely and confidently.

The 5 universal rules

Build around protein — steak, chicken, fish, burgers, eggs.
Swap the starch for vegetables or a salad. Most kitchens will do it, sometimes for a small charge.
Get sauces on the side. Butter, oil, mayo-based and creamy sauces are usually fine; sweet glazes aren't.
Avoid breading and batter. Ask for things grilled, roasted or sautéed.
Drink water, unsweetened tea, coffee or dry wine.

What to order, cuisine by cuisine

Burger joints

Order: Any burger without the bun (lettuce-wrapped or in a bowl), extra cheese, bacon, avocado, mustard, mayo, pickles.

Skip: Buns, fries, ketchup, onion rings, milkshakes, sweet BBQ sauce.

Mexican

Order: Fajitas without tortillas, carnitas or carne asada bowls over lettuce, guacamole, sour cream, cheese, salsa verde.

Skip: Chips, tortillas, rice, beans, margaritas and sweet mole sauces.

Italian

Order: Grilled meat or fish entrées, chicken piccata (ask for no flour), antipasto, Caesar salad without croutons, steamed vegetables in place of pasta.

Skip: Pasta, bread basket, risotto, breaded cutlets, tiramisu.

Chinese

Order: Steamed or stir-fried meat and vegetables with sauce on the side, egg drop soup, Peking duck without pancakes.

Skip: Rice, noodles, dumplings, sweet-and-sour, orange chicken and anything glazed or breaded.

Japanese

Order: Sashimi, salt-grilled (shio) yakitori, miso soup, seaweed salad in small portions, naruto rolls wrapped in cucumber.

Skip: Sushi rice, tempura, teriyaki and eel sauce, imitation crab.

Indian

Order: Tandoori chicken, tikka, kebabs, saag paneer, raita. Ask whether curries are thickened with sugar or flour.

Skip: Naan, rice, samosas, lentil dal, mango lassi.

Steakhouse

Order: Steak, prime rib, seafood, wedge salad, creamed spinach, asparagus, sautéed mushrooms, butter.

Skip: Baked potato, fries, bread, sweet steak sauces.

Breakfast & diners

Order: Omelets, eggs any style, bacon, sausage, ham, avocado, a side of berries.

Skip: Toast, hash browns, pancakes, waffles, juice.

Coffee shops

Order: Black coffee, Americano or cold brew with heavy cream; a "breve" made with half-and-half; tea.

Skip: Lattes and mochas made with milk, flavored syrups, Frappuccinos, pastries.

Pizza places

Order: Wings (plain or buffalo), salads with grilled chicken, or toppings eaten off the crust. Some chains offer crustless "pizza bowls."

Skip: Crust, breadsticks, sweet dipping sauces.

Phrases that make it easy

“No bun, please — can you wrap it in lettuce?”
“Could I swap the fries for a side salad or steamed broccoli?”
“Sauce and dressing on the side, please.”
“Is this breaded or thickened with flour?”
“Can I get extra vegetables instead of the rice?”

Plan ahead

Check the menu online before you go and decide what you'll order — it's easier than deciding while the bread basket is on the table. If a meal ends up with a few more carbs than planned, don't stress: one meal won't undo your progress. Get back to your routine at the next meal.

Frequently asked questions

What fast food is keto-friendly?

Bunless burgers, grilled chicken salads (with full-fat dressing), chicken wings without sweet sauce, and burrito bowls with meat, cheese, guacamole and lettuce are available almost everywhere.

Can I drink alcohol at restaurants on keto?

Dry wine, light or low-carb beer and spirits with soda water are the lowest-carb choices. See our keto alcohol guide.

This guide is general information, not medical advice. Talk to your doctor before starting keto — especially if you take medication for diabetes or blood pressure, are pregnant or breastfeeding, or have kidney, liver or gallbladder disease.