Finding Low Carb Meals at Chain Restaurants | Keto Dining Tips

Finding Low Carb Options at Popular Chain Restaurants

When following a low carb or keto diet, dining out can seem daunting. With temptations like bread, pasta, and sugary desserts everywhere you look, sticking to your plan may feel impossible. However, many popular chain restaurants now offer low carb meal options, making it easier to stay on track while eating out.

Understanding Low Carb Diets

Low carb diets like the ketogenic or "keto" diet involve restricting carbohydrate intake to achieve certain health or weight loss goals. On keto, carbs are typically limited to less than 50 grams per day in order to put the body into ketosis - a state where it burns fat for fuel instead of carbs.

The great thing about chain restaurants hopping on the low carb bandwagon is that you'll have more options when dining out. Being prepared and knowing what to order can make all the difference in staying keto-compliant.

Tips for Ordering Low Carb at Restaurants

Here are some helpful tips for ordering low carb meals when eating out:

• Review the menu online first and pick two to three options that fit your macros
• Ask for any bread, croutons, tortillas, or other high carb sides to be left off
• Request extra vegetables or side salad instead of fries or rice
• Choose grilled, broiled, roasted and bunless burger options
• Skip sugary dressings and condiments like honey mustard or sweet and sour sauce
• Don't be afraid to make special requests like swapping pasta for extra veggies

Customizing Orders to Fit Your Diet

Most chain restaurants are happy to accommodate custom orders. Making substitutions or leaving off high carb ingredients is usually not a problem. Some easy food swaps include:

• Bunless burgers or sandwiches
• Salad instead of fries or rice
• Double vegetable side order instead of pasta or potato
• Avocado or extra veggies instead of bread or bun

If what you want isn't listed on the menu, just ask! You can usually replace croutons with bacon bits, sub mixed vegetables for mashed potatoes, or top a salad with grilled chicken or shrimp.

Best Keto Fast Food Options

Nearly every popular fast food chain now provides low carb alternatives. Here are some of the best keto fast food options:

Jimmy John's

Jimmy John's is sandwich shop, but they happily make their subs into lettuce wrap "un-wiches". Some great keto picks are:

• JJ Unwich - Any sandwich or sub as a lettuce wrap
• Beach Club Unwich - Turkey, avocado, bacon lettuce wrap
• Italian Night Club Unwich - Lots of deli meats and cheese lettuce wrap

Chipotle

Skip the rice and beans at Chipotle and load up on all the extras for an easy keto bowl:

• Salad bowl with carnitas, barbacoa, chicken, steak or sofritas
• Fajita veggies, tomato salsa, guacamole, cheese
• Romaine lettuce instead of rice

Five Guys

Take any burger at Five Guys bunless and top it off with some extra bacon and cheese. Pair it with a side salad in place of fries.

In-N-Out Burger

In-N-Out offers their burgers wrapped in large lettuce leaves called Protein Style. Low carb picks include:

• Protein Style Double Double
• Protein Style Burger with extra spread
• Flying Dutchman - burger patties and cheese, no bun or toppings

Low Carb Options at Sit-Down Chains

In addition to fast food joints, some of the most popular full service chain restaurants also cater to low carb lifestyles:

The Cheesecake Factory

The Cheesecake Factory has one of the most extensive low carb menus. Keto-friendly options include:

• Keto Crustless Chicken Pot Pie
• Cauliflower Pizza Crust Margherita Pizza
• Farmhouse Cheeseburger wrapped in lettuce leaves
• Crispy Chicken & Avocado Club as a lettuce wrap

Texas Roadhouse

Texas Roadhouse proudly displays their impressive nutritional stats for all menu items. Low carb standouts are:

• Rattlesnake Bites - Fried cheese curds
• Wood Grilled Sirloin
• Cedar Plank Salmon
• Beef Brisket

Pair any entree with a side House Salad instead of baked potato or fries.

Red Robin

Known for their juicy burgers and bottomless fries, many Red Robin options can be keto-customized:

• Bunless Cheeseburger in Paradise
• Whiskey River Backyard BBQ Burger wrapped in lettuce leaves
• Cajun Chicken Sandwich no bun with bacon and cheese

Applebees

Applebees provides online nutrition calculators. Low carb selections include:

• Classic Bacon Cheeseburger bunless with side salad
• 6 oz Top Sirloin Steak with green beans and asparagus
• Grilled Shrimp Skewers with broccoli instead of rice pilaf
• Hand Breaded Boneless Buffalo Wings with ranch dipping sauce

Staying On Track While Dining Out

Eating keto at popular chain restaurants is totally doable with some preparation and menu know-how. Choose plain grilled proteins paired with low carb vegetables whenever possible. Don't be afraid to ask for accommodations like leaving off burger buns or subbing veggies for starchy sides. With so many restaurants now catering to special diets, you'll have no shortage of tasty low carb dining options.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.