Here’s the sitch: You’re killing it on the keto diet—you’re cooking delish, high-fat, low-carb meals at home, and you’ve got keto-friendly lunch options down pat. Then the weekend rolls around…
I feel you, girl—where are all the keto fast food options so you don’t slip out of ketosis? Luckily, eating out on the keto diet is still totally doable—you just have to be a little more creative, says Leslie Bonci, R.D.N., owner of Active Eating Advice.
A few things to avoid right off the bat when you’re dining out: Skip a dish if it says “breaded” or “coated” (hi, carbs!) and ditch bowls with noodles or rice as the base, Bonci says. Of course, a pie (even a beloved chicken pot pie) wouldn’t fit a keto lifestyle. And you’re always better off avoiding “glazed” foods, as that probably sings with sugar. Oh, and leave the buns off those burgers. If you’re keto-centric, salad will be your new go-to side.
Luckily, being on the keto diet gives you a free pass to eat those cheesy, creamy sauces you have to avoid on other diets; it also gives you a full range of meats to choose from (steak, chicken, fish—you name it, they’re all keto-friendly). And, as always, fill your plate with as many leafy greens and non-carby veggies as possible.
To simplify your restaurant game even more, here are 18 keto fast food spots and restaurants that offer up some pretty damn delicious (keto-friendly!) options. Go ahead and dig in to these high-fat faves.
The Sear-ious Salmon and Classic Wedge Salad will both fit the keto diet bill.
Sear-ious Salmon: 450 calories, 36g total fat (6g saturated fat), 760 mg sodium, 7 g carbs, 1g fiber, 3g sugar, 34g protein
Classic Wedge Salad: 420 calories, 35g total fat (7g saturated fat), 700mg sodium, 14g carbs, 3g fiber, 7g sugar, 8g protein
Buffalo Wild Wings
Buffalo Wild Wings
When it’s time for a burger, the Buffalo Blue Burger served over greens (no bun) will hit the spot. For more flavor, add hot sauce, vinegar, dry rub, or mustard.
Buffalo Blue Burger (with bun): 980 calories, 73g total fat (26g saturated fat), 3,670mg sodium, 41g carbs, 3g fiber, 8g sugar, 41g protein
The Slow-Roasted Prime Rib will make all of your meaty dreams come true.
Slow-Roasted Prime Rib (8 oz): 700 calories, 57g total fat (26g saturated fat), 0g carbs, 1,160mg sodium, 0g fiber, <1g sugar, 46g protein
Go with the Filet Mignon or a half-portion of the Salmon New Orleans and choose two non-starchy vegetables (like steamed broccoli) as a side.
Filet Mignon: 420 calories, 22g total fat (11g saturated fat), 1,170 mg sodium, 26g carbs, 3g fiber, 2g sugar, 31g protein
Broccoli: 40 calories, 0g fat, 220mg sodium, 8g carbs, 3g fiber, 2g sugar, 3g protein
Salmon New Orleans (half-portion): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein
You can have anything from the grilled fish section, and add pesto or lemon butter for healthy fats. This includes the Ahi Tuna Steak, Atlantic Salmon, and Chilean Sea Bass. A non-seafood option: the Wagyu Beef Burger with avocado, but without the bun.
Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein
Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein
Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein
Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, <1g fiber, 0g sugar, <1g protein
Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein
Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein
Get the Shrimp with Lobster Sauce or oil and garlic, or go for the Pepper Steak, but hold the rice at this keto fast food place.
Shrimp with Lobster Sauce: 380 calories, 20g total fat (4g saturated fat), 2,800mg sodium, 20g carbs, 4g fiber, 6g sugar, 29g protein
Pepper Steak: 680 calories, 38g total fat (8g saturated fat), 2,770mg sodium, 32g carbs, 4g fiber, 20g sugar, 51g protein
Carrabba’s Italian Grill
You’ve got three choices here: The Pollo Rosa Maria, Salmon Cetriollini, or Tuscan Grilled Filet.
Polla Rosa Maria: 620 calories, 37g total fat (19g saturated fat), 1,440mg sodium, 4g carbs, 1g fiber, 0g sugar, 65g protein
Salmon Cetriollini: 850 calories, 69g total fat (24g saturated fat), 630mg sodium, 3g carbs, 0g fiber, 1g sugar, 52g protein
Tuscan Grilled Filet (7 oz): 590 calories, 44g total fat (17g saturated fat), 620mg sodium, <1g carbs, 0g fiber, 0g sugar, 47g protein
Bahama Breeze Island Grille
Bahama Breeze Island Grille
Try the Grilled Chicken Cobb Salad or the BBQ Bacon and Cheese Burger without the bun.
Grilled Chicken Cobb Salad: 670 calories, 42g total fat (14g saturated fat), 1,130mg sodium, 14g carbs, 8g fiber, 5g sugar, 61g protein
BBQ Bacon and Cheese Burger (with bun): 1,160 calories, 69g total fat (27g saturated fat), 2,210mg sodium, 70g carbs, 6g fiber, 24g sugar, 62g protein
Your best bets: The Chicken Piccata or Herb-Grilled Salmon with Parmesan-Crusted Zucchini.
Chicken Piccata (lunch portion): 350 calories, 21g total fat (9g saturated fat), 1,230mg sodium, 11g carbs, 2g fiber, 3g sugar, 33g protein
Herb-Grilled Salmon: 460 calories, 28g total fat (8g saturated fat), 570mg sodium, 8g carbs, 4g fiber, 3g sugar, 43g protein
Parmesan-Crusted Zucchini: 90 calories, 7g total fat (2g saturated fat), 190mg sodium, 5g carbs, 1g fiber, 3g sugar, 4g protein
The Cheesecake Factory
The Cheesecake Factory
The Skinnylicious Grilled Salmon is the perfect keto-friendly choice here.
Skinnylicious Grilled Salmon: 590 calories, 8g saturated fat, 634mg sodium, 16g carbs
The Capital Grille
The Capital Grille
Double-Cut Lamb Rib Chops or Swordfish are both great options.
Double-Cut Lamb Rib Chops: 760 calories, 35g total fat (16g saturated fat), 350mg sodium, 34g carbs, <1g fiber, 29g sugar, 76g protein
Swordfish (lunch): 580 calories, 41g total fat (11g saturated fat), 790mg sodium, 7g carbs, 0g fiber, 2g sugar, 43g protein
Go for the Grilled Sirloin Steak or Lemon Pepper Grilled Rainbow Trout, and make sure to add a side of coleslaw or cottage cheese.
No nutrition info available.
Snag the 7-Pepper Sirloin Salad or LongHorn Chili Bowl here.
7-Pepper Sirloin Salad: 490 calories, 26g total fat (12g saturated fat), 1,120mg sodium, 22g carbs, 5g fiber, 5g sugar, 45g protein
LongHorn Chili Bowl: 380 calories, 20g total fat (8g saturated fat), 1,400mg sodium, 15g carbs, 6g fiber, 3g sugar, 26g protein
Order the Grilled Salmon Salad or a half slab of Killer Ribs with a side of Sautéed Mushrooms and whipped butter.
Grilled Salmon Salad: 800 calories, 53g total fat (22g saturated fat), 1,270mg sodium, 18g carbs, 7g fiber, 7g sugar, 66g protein
Killer Ribs: 900 calories, 63g total fat (25g saturated fat), 1,400mg sodium, 9g carbs, 3g fiber, 6g sugar, 72g protein
Sautéed Mushrooms: 60 calories, 5g total fat (1.5g saturated fat), 250mg sodium, 3g carbs, <1g fiber, 1g sugar, 2g protein
There are so. many. options. here. Choose from the Shrimp ‘n Parmesan Sirloin, Cedar Salmon with Maple Mustard Glaze (glaze on the side, please), or the Chicken Tortilla Soup with a side of Steamed Broccoli.
Shrimp ‘n Parmesan Sirloin: 620 calories, 42g total fat (23g saturated fat), 2,570mg sodium, 7g carbs, 2g fiber, 2g sugar, 57g protein
Cedar Salmon with Maple Mustard Glaze: 350 calories, 10g total fat (2g saturated fat), 1,660mg sodium, 28g carbs, 2g fiber, 18g sugar, 37g protein
Chicken Tortilla Soup: 160 calories, 7g total fat (1.5g saturated fat), 830mg sodium, 17g carbs, 2g fiber, 2g sugar, 7g protein
Steamed Broccoli: 90 calories, 8g total fat (4.5g saturated fat), 260mg sodium, 6g carbs, 3g fiber, 2g sugar, 3g protein
TGI Friday’s Restaurant & Bar
The Million Dollar Cobb Salad with Grilled Chicken is a great option here. Or, grab a Bacon Cheeseburger, green-style.
Million Dollar Cobb Salad (lunch): 480 calories, 32g total fat (11g saturated fat), 1,210mg sodium, 16g carbs, 6g fiber, 4g sugar, 35g protein.
Bacon Cheeseburger (with bun): 580 calories, 43g total fat (17g saturated fat), 2,540mg sodium, 12g carbs, 2g fiber, 7g sugar, 35g protein.
Good news: You can totally still get Chili’s ribs on the keto diet. Keep it to a half-rack here of the House BBQ ribs.
If you’re not into ribs, you can also choose two items for a Smokehouse Combo (like Jalapeno-Cheddar Smoked Sausage and Smoked Brisket)—just nix the fries and corn that come with it (and ask for extra Garlic Dill Pickles).
House BBQ Ribs – Half Rack: 720 calories, 53g total fat (20g saturated fat), 1090mg sodium, 11g carbs, 1g fiber, 9g sugar, 49g protein.
Smokehouse Combo with Jalapeno-Cheddar Smoked Sausage, Smoked Brisket, and Garlic Dill Pickles: 695 calories, 51g total fat (21g saturated fat), 2510mg sodium, 10g carbs, 1g fiber, 5g sugar, 50g protein.
Honestly, anything with a cream sauce is prime keto-eating—and there are more than a few options at this keto fast food spot, like the New Orleans Seafood and Asiago Bacon Chicken.
New Orleans Seafood: 347 calories, 14g total fat (5g saturated fat), 1760mg sodium, 4g carbs, 0g fiber, 0g sugar, 44g protein.
Asiago Bacon Chicken: 479 calories, 27g total fat (7g saturated fat), 2387mg sodium, 9g carbs, 4g fiber, 2g sugar, 42g protein.
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