How to Order Keto at Restaurants: 10 Easy Meals

You can eat keto at almost any restaurant. Order a protein, add low-carb vegetables or a salad, and skip the bun, bread, rice, fries and sweet sauces. The 10 picture cards below show exactly what to order at burger joints, sub shops, Mexican spots, hibachi grills, steakhouses and diners, with an estimated net carb count for each meal.

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I’ve coached for more than 20 years as a NASM-certified trainer and NESTA nutrition coach. Eating out is where most people drop keto, and it’s usually because they don’t know what to say at the counter. A few simple phrases fix most of that.

How to Use These Cards

Each card is built around a type of restaurant rather than one chain, so it works wherever you end up. You’ll see what goes on the plate, how to ask for it and an estimated net carb count. The last card is a cheat sheet of the phrases that make ordering easy.

If you’re new to keto, start with my keto for beginners guide. To set your own carb, protein and fat targets, use my macro calculator.

Burger Joints, Sub Shops and Wing Spots

Fast food is easier than it looks. Most of the carbs sit in the bread, the fries and the sauce, and all three are easy to leave off.

Lettuce-Wrapped Cheeseburger

What’s on the plate:

• Beef patty with a slice of cheese
• Lettuce leaves in place of the bun
• Tomato, onion and pickles
• Mustard or mayo

How to order it:

1. Ask for your burger wrapped in lettuce, no bun.
2. Skip the ketchup and special sauce, since both usually contain sugar.
3. Swap the fries for a side salad, or just skip the side.

One burger, about 5 g net carbs (estimate).

Chicken Cheesesteak Bowl

What’s on the plate:

• Grilled chicken or steak
• Sauteed peppers, onions and mushrooms
• Melted provolone
• Mayo or hot sauce

How to order it:

1. Ask for the cheesesteak in a bowl or tub, no roll.
2. Keep the peppers and onions to about a half cup.
3. Add extra cheese or mushrooms if you want it more filling.

One bowl, about 6 g net carbs (estimate).

Buffalo Wings With Celery

What’s on the plate:

• About 8 plain or buffalo wings
• Celery sticks
• Blue cheese dressing, about 2 tbsp

How to order it:

1. Order plain, buffalo or dry-rub wings.
2. Skip barbecue, honey garlic, teriyaki and sweet chili sauces.
3. Ask for celery instead of fries, and dressing on the side.

One order, about 3 g net carbs (estimate). Some dry rubs contain sugar, so ask if you’re not sure.

Mexican, Hibachi and Salad Spots

These menus are full of keto options. You just have to move the tortilla, the rice and the croutons out of the way.

Chicken Fajitas Without the Tortillas

What’s on the plate:

• Grilled chicken
• Peppers and onions, about a half cup
• Guacamole and sour cream, about 2 tbsp each
• Shredded cheese and salsa

How to order it:

1. Order chicken or steak fajitas and ask them to hold the tortillas.
2. Swap the rice and beans for extra lettuce or a side salad.
3. Pile the toppings on the meat and eat it with a fork.

One plate, about 9 g net carbs (estimate).

Hibachi Steak and Shrimp

What’s on the plate:

• Grilled steak and shrimp
• Zucchini, mushrooms and onions
• Butter and garlic
• A splash of soy sauce

How to order it:

1. Ask for double vegetables instead of the fried rice or noodles.
2. Ask for butter, garlic and soy only, no teriyaki.
3. Keep dipping sauce to about 2 tbsp.

One plate, about 8 g net carbs (estimate).

Cobb Salad

What’s on the plate:

• Grilled chicken and bacon
• Hard-boiled egg and avocado
• Tomato and blue cheese on greens
• Ranch or blue cheese dressing, about 2 tbsp

How to order it:

1. Order a Cobb salad and ask them to leave off any corn, beets or croutons.
2. Ask for the dressing on the side.
3. Choose ranch, blue cheese or oil and vinegar over sweet dressings.

One salad, about 8 g net carbs (estimate).

Grilled Chicken Caesar, No Croutons

What’s on the plate:

• Grilled chicken breast
• Chopped romaine
• Shaved Parmesan
• Caesar dressing, about 2 tbsp

How to order it:

1. Order a Caesar salad and add grilled chicken or salmon.
2. Ask them to leave off the croutons.
3. Get the dressing on the side so you control the amount.

One salad, about 5 g net carbs (estimate).

Steakhouse, Seafood and Diner Orders

Sit-down restaurants are the easiest of all. The bread basket and the potato are the only real traps.

Sirloin With Broccoli and Avocado

What’s on the plate:

• 6 oz sirloin
• Steamed broccoli, about 1 cup
• Half an avocado
• Butter

How to order it:

1. Order the sirloin cooked the way you like it.
2. Swap the potato for broccoli or another green vegetable.
3. Ask for butter on the side and pass on the bread basket.

One plate, about 8 g net carbs (estimate).

Grilled Salmon With Garlic Parmesan Broccoli

What’s on the plate:

• Grilled salmon fillet
• Broccoli, about 1 cup
• Garlic, butter and Parmesan
• Lemon wedge

How to order it:

1. Order the salmon grilled, not glazed.
2. Swap rice or potatoes for a double side of broccoli.
3. Ask for lemon and butter instead of a sweet glaze.

One plate, about 7 g net carbs (estimate).

Steak and Eggs, No Toast

What’s on the plate:

• Sirloin steak
• 3 eggs cooked your way
• Sliced tomato

How to order it:

1. Order steak and eggs.
2. Skip the toast and hash browns and ask for sliced tomato or a side salad.
3. Drink coffee black or with cream, not a flavored latte.

One plate, about 4 g net carbs (estimate).

The Words That Make It Easy

You don’t need to explain keto to anyone. These six short requests cover almost every menu.

Say This When You Order

• No bun, lettuce wrap: works at burger places and many sandwich shops
• Side salad instead of fries: most places swap at no charge
• Extra vegetables instead of rice: hibachi, stir-fry and bowl spots
• No croutons: any salad
• Sauce on the side: so you can skip or limit sweet sauces
• In a bowl, no tortilla: Mexican spots and burrito bars

The takeaway: Ask for a swap instead of just removing something. A lettuce wrap or extra vegetables keeps the meal filling, which makes it much easier to stay on track.

Keto Restaurant Meals at a Glance

Tips for Ordering Keto When You Eat Out

1. Check the menu before you go. Pick your meal at home so you’re not deciding while everyone else orders.
2. Start with the protein. Choose the steak, chicken, fish or burger first, then build the plate around it.
3. Ask about sauces and marinades. Glazes, rubs and dressings are where hidden sugar usually lives.
4. Send the bread basket back. Or ask the server not to bring it, so it isn’t sitting in front of you.
5. Watch the drinks. Water, sparkling water, unsweetened tea and black coffee are safe bets. My guide to keto with coffee, wine and a social life covers the rest.
6. Don’t stress over a few grams. Restaurant numbers are estimates. Pick the best option on the menu and move on.

Your This-Week Plan

1. Day 1: Save the card for the restaurant you visit most often.
2. Day 2: Look up that restaurant’s menu and pick one keto order ahead of time.
3. Days 3 to 6: Use one of the six phrases the next time you eat out.
4. Day 7: Try a second restaurant type from the cards so you have two go-to orders.

For more help staying on track, read 13 keto mistakes that kill your results, keto vs low-carb and keto and intermittent fasting. Not strict keto? My guide to eating healthy at restaurants and fast-food meal swaps work for any calorie goal.

Quick Questions

The Bottom Line

Eating out on keto comes down to one habit: order a protein, add vegetables and ask for a swap instead of the bun, bread, rice or fries. Keep sweet sauces on the side and don’t chase perfect numbers.

Save these cards and use them the next time you eat out. After a few meals, ordering keto takes about as much thought as ordering anything else.

This article is for general education, not medical advice. Nutrition values are estimates and will vary with restaurants, recipes and portions. If you’re pregnant, have a health condition, or take medication for blood sugar or blood pressure, check with your doctor before starting keto.