Keto Dining Out: Your Complete Restaurant Guide

Dining out while maintaining ketosis doesn’t have to be stressful. Our comprehensive restaurant guide will help you navigate any menu, avoid hidden carbs, and enjoy authentic dining experiences worldwide.

Essential Dining Out Guides

🍽️ Menu Navigation

🌍 International Cuisines

✈️ Travel Dining

Restaurant Types That Work for Keto

Steakhouses and BBQ Joints

  • Why they work: Naturally focus on meat and simple preparations
  • What to order: Grilled steaks, ribs, brisket, pulled pork
  • Watch out for: Sauces, marinades, and side dishes
  • Pro tip: Ask for “naked” meat without sauce

Seafood Restaurants

  • Why they work: Fish and shellfish are naturally low-carb
  • What to order: Grilled fish, steamed shellfish, ceviche
  • Watch out for: Breading, sweet sauces, and rice
  • Pro tip: Choose simple preparations with olive oil

Mediterranean Restaurants

  • Why they work: Focus on olive oil, fish, and vegetables
  • What to order: Grilled meats, fish, Greek salads, olives
  • Watch out for: Pita bread, rice, and sweet desserts
  • Pro tip: Ask for extra olive oil instead of bread

Asian Restaurants

  • Why they work: Many traditional dishes are naturally low-carb
  • What to order: Sashimi, grilled meats, steamed vegetables
  • Watch out for: Rice, noodles, and sweet sauces
  • Pro tip: Focus on protein and vegetables, skip the rice

Questions to Always Ask

  • “Does this contain sugar or flour?”
  • “Can I get this without sauce/glaze?”
  • “What’s in the marinade?”
  • “Do you have any sugar-free options?”
  • “Can I substitute vegetables for rice/potatoes?”

Safe Ordering Principles

  • Choose grilled, roasted, or steamed preparations
  • Ask for sauces and dressings on the side
  • Focus on protein and non-starchy vegetables
  • Avoid breaded, fried, or glazed items
  • When in doubt, choose the simplest preparation

Red Flags to Watch For

  • Items described as “glazed,” “sweet,” or “honey”
  • Sauces that look shiny or thick
  • Marinades with unknown ingredients
  • Side dishes that might contain hidden carbs
  • Desserts and sweet beverages

Hidden Carbs to Avoid

Sauces and Marinades

  • BBQ sauce (15-20g carbs per serving)
  • Teriyaki sauce (10-15g carbs per serving)
  • Sweet and sour sauce (20-25g carbs per serving)
  • Honey mustard (8-12g carbs per serving)
  • Ketchup (4-5g carbs per tablespoon)

Cooking Methods

  • Breading and battering
  • Glazing with sugar or honey
  • Marinating in sweet sauces
  • Using flour as a thickener
  • Adding sugar to balance flavors

Side Dishes

  • Rice and grains
  • Potatoes and sweet potatoes
  • Corn and peas
  • Bread and rolls
  • Sweetened vegetables

International Dining Strategies

Japanese Restaurants

  • Best options: Sashimi, yakitori, grilled fish, edamame
  • Avoid: Rice, noodles, tempura, sweet sauces
  • Pro tip: Order “sashimi donburi” without rice

Korean Restaurants

  • Best options: Grilled meats, kimchi, steamed vegetables
  • Avoid: Rice, noodles, sweet marinades, banchan with sugar
  • Pro tip: Ask for lettuce wraps instead of rice

Italian Restaurants

  • Best options: Antipasti, grilled meats, fish, olive oil
  • Avoid: Pasta, pizza, bread, sweet desserts
  • Pro tip: Focus on the antipasti menu

Mexican Restaurants

  • Best options: Grilled meats, guacamole, cheese, sour cream
  • Avoid: Tortillas, rice, beans, sweet sauces
  • Pro tip: Order “naked” tacos or fajitas

Indian Restaurants

  • Best options: Tandoori meats, grilled fish, vegetables
  • Avoid: Rice, naan, sweet sauces, lentils
  • Pro tip: Choose tandoori preparations

Social Dining Strategies

Dining with Non-Keto People

  • Choose restaurants with options for everyone
  • Be confident in your dietary choices
  • Focus on the social experience beyond food
  • Explain your needs clearly and respectfully
  • Offer to try keto-friendly versions of traditional dishes

Business Dining

  • Research restaurants beforehand
  • Pack professional snacks for meetings
  • Focus on networking rather than food
  • Choose simple, professional options
  • Be prepared to explain your dietary needs

Family Gatherings

  • Offer to bring a keto-friendly dish
  • Focus on what you CAN eat
  • Be respectful of family traditions
  • Explain your health goals clearly
  • Remember that your health comes first

Emergency Strategies

When Keto Options Are Limited

  • Choose the simplest protein available
  • Ask for vegetables instead of starches
  • Use olive oil or butter for added fat
  • Consider intermittent fasting
  • Focus on staying hydrated

Language Barriers

  • Use translation apps for dietary restrictions
  • Carry translation cards
  • Point to items on the menu
  • Use simple gestures and pictures
  • Stick to whole foods you can identify

Unexpected Situations

  • Have backup snacks available
  • Don’t panic about one meal
  • Get back on track with your next meal
  • Learn from the experience
  • Remember: consistency over perfection

Restaurant Recommendations by City

New York City

  • Steakhouses: Peter Luger, Keens Steakhouse
  • Seafood: Le Bernardin, Marea
  • BBQ: Fette Sau, Hometown Bar-B-Que

Los Angeles

  • Steakhouses: Cut, Mastro’s Steakhouse
  • Seafood: Providence, Catch LA
  • BBQ: Bludso’s Bar & Que, Baby Blues BBQ

London

  • Steakhouses: Hawksmoor, Goodman
  • Seafood: The River Cafe, J Sheekey
  • BBQ: Bodean’s, Red Dog Saloon

Tokyo

  • Sushi: Sukiyabashi Jiro, Sushi Saito
  • Yakitori: Torikizoku, Kushiyaki Bistro Fukumimi
  • BBQ: Yakiniku Jumbo, Gyukaku

Getting Help and Support

Community Resources

  • Join our newsletter for restaurant recommendations
  • Connect with other keto travelers
  • Share your dining experiences
  • Get early access to our restaurant database
  • Follow us on social media for real-time tips

Get Help

  • Contact us with your questions
  • Share your dining experiences
  • Join our growing community
  • Access our content library

Ready to master keto dining out? Start with our FAQ section for quick answers, then explore our comprehensive guides for in-depth strategies.