How to Eat Out on Keto Without the Stress

Eating out on keto is mostly about swaps, not sacrifice. Order a protein, swap the starch for a vegetable, and watch sweet sauces and drinks — almost every menu has a workable option once you know what to look for.

Order the protein first

Steak, grilled chicken, fish or eggs. Then choose a vegetable side instead of the starch — most kitchens are happy to swap.

What to ask for

• A vegetable or side salad in place of fries, rice or potatoes
• Sauces and dressings on the side
• A burger or sandwich in a lettuce wrap or without the bun

Easy options by type of restaurant

• Steakhouse: steak or grilled fish with a vegetable side
• Mexican: fajitas without tortillas, or a bowl without rice and beans
• Italian: grilled chicken or fish with vegetables instead of pasta
• Burger place: a bunless burger with a side salad
• Breakfast diner: an omelette or eggs with bacon, sausage and tomatoes

Watch the quiet carbs

• Sweet sauces and glazes
• Breaded or battered anything
• Cocktails and sweetened mixers

• Foods most people limit on keto →

Enjoy the evening

One imperfect meal does not undo a good week. Order something you like, eat slowly and pick things back up at the next meal.