Finding Keto Meals at Chain Restaurants in 2023
Sticking to the keto diet often means a lot of home cooking. But more restaurants are now catering to the needs of keto diners. Italian favorite Olive Garden and other chains make it easier to dine out while staying loyal to your low-carb, high-fat meal plan.
Understanding the Keto Diet
The goal of keto eating is to reach and sustain nutritional ketosis. This is a metabolic state where your body relies on ketones and fat for fuel instead of glucose from carbohydrates. Typically, this requires eating less than 50g net carbs per day.
It can be challenging to find keto-approved dishes at nationwide chains not specifically marketing low-carb entrees. But with the right substitutions and careful ordering, you can enjoy Olive Garden, Applebee's, Chili's and more in 2023 while sticking to your diet.
Keto Options at Italian Chains
Italian restaurants are known for their carb-heavy pasta and pizza. However, swapping noodles for vitamin-packed veggies and skipping the crust makes meals like these keto-friendly:
- Olive Garden - Chicken Parmigiana without pasta
- Maggiano's - Shrimp Scampi on zucchini noodles instead of pasta
- Carrabbas Italian Grill - Chicken Bryan with sauted spinach
What to Order at Olive Garden for Keto
America's largest Italian dining chain is perfect for customizing meals. Olive Garden offers low-carb substitutions and keto-approved dishes like:
- Herb-grilled salmon or shrimp
- Signature Italian chicken in a garlic cream sauce over broccoli instead of pasta
- Meatballs with tomato sauce and broccoli rabe
- Grilled chicken tenders with salad and dressing on the side
Just request swapping starchy sides for veggies at no extra charge.
More Restaurant Chains with Keto Options
Beyond Italian places, these popular sit-down chains also make it possible to dine out keto in 2023:
Texas Roadhouse
This steakhouse has an abundance of keto meal possibilities like:
- Ribeye or sirloin with broccoli
- Grilled chicken breast with salad
- Pork chops with green beans
Longhorn Steakhouse
Options here are similar to Texas Roadhouse with cuts of meat plus low-carb sides:
- Asparagus and grilled salmon
- 6 oz. filet mignon
- Grass-fed burgers wrapped in lettuce
The Cheesecake Factory
Despite the name, this extensive menu offers more than desserts with items like:
- Keto Chicken Ballotine entree
- Cobb salad or buffalo wings for apps
- Burgers without buns
More Tips for Keto Dining Out
Researching menus before you go and asking servers the right questions makes achieving ketosis while eating out doable. Keep this advice in mind:
Ask About Cooking Practices
Ask if meats are basted in sugars or breaded before cooking. Request simply grilled, baked or broiled proteins cooked in olive oil, butter or their own fats.
Inquire About Side Dishes
Double check no starch, grains, sugar or heavy sauces are hiding in those seemingly keto-safe vegetable side dishes.
Check Dressings and Sauces
Salad dressings and condiments often secretly contain added sugars. Get them on the side or ask for olive oil and vinegar instead.
Swap Out Star
FAQs
What should you order at Olive Garden on a keto diet?
Chicken, shrimp or salmon entrees served over low-carb veggies instead of pasta. Avoid breadsticks and sugary dressings.
Do you have to avoid Italian food completely when keto?
No, you can enjoy olive oil, meatballs, chicken parm without pasta, etc. Just focus on swapping carbs for extra veggies.
What questions should you ask restaurants about keto meal prep?
Ask if meats are breaded or basted in sugar, if sides contain starches or sugary sauces, and request ingredients lists.
Can you eat burgers or steak when dining out keto?
Yes, bunless burgers wrapped in lettuce and simple grilled steaks make good high-fat, low-carb meal options.
Is the Cheesecake Factory keto-friendly?
Surprisingly, yes! While known for sweets, they offer customizations like cabbage instead of potato, keto salad dressings and more.
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.
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