Finding Keto-Friendly Options at Chain Restaurants
Sticking to a keto diet can seem intimidating when dining out, but many chain restaurants now cater to low carb lifestyles. With the right menu knowledge, you can stay keto even when grabbing food on-the-go.
Understanding the Keto Diet
The ketogenic or keto diet is centered around low carb, high fat foods that put your body into a metabolic state called ketosis. In ketosis, you burn fat for fuel instead of carbs.
To achieve this, carb intake is usually restricted to below 50 grams per day on keto. This means popular menu items like bread, pasta, rice, and sweets are off the table.
Tips for Ordering Keto at Chains
Keep these tips in mind when custom ordering keto-friendly options:
- Choose meat, eggs, non-starchy veggies, cheese, healthy fats
- Avoid breaded, fried items, sandwiches, wraps, pitas
- Request extra veggies instead of grains like rice or mashed potatoes
- Ask for olive oil, avocado, or ranch dressing instead of sugary options
- Skip desserts and choose low sugar drinks like unsweet tea or seltzer
Keto Fast Food Options
Wendy's
As one of the top fast food chains in the United States, Wendys offers some keto-friendly choices. Just avoid the bread, croutons, and sugary dressings.
Keto Wendy's Menu Picks
- Baconator or Jr. Bacon Cheeseburger lettuce wrapped
- Grilled chicken on salad instead of sandwich or wrap
- Chicken tenders or crispy chicken sandwich lettuce wrapped
- Chili or baked potatoes with broccoli instead of bread or potatoes
McDonald's
With custom orders and substitutions, you can make items keto-approved at McDonald's.
Keto McDonalds Options
- Burgers lettuce wrapped instead of bun
- Egg & cheese McMuffin no bread
- Sausage patties a la carte
- Salads with no croutons and low carb dressing
- Grilled chicken tenders
Taco Bell
Taco Bell boasts one of the most keto-friendly fast food menus with low carb options galore. Just skip rice, beans, tortillas, and chips.
Keto Taco Bell Foods
- Crispy chicken, steak, or ground beef as bowl
- Chicken, steak, or carnitas lettuce wrap taco
- Cumin lime chicken salad bowl
- Build your own taco salad
- Chalupas or tostadas without shell
Keto Casual Dining Favorites
The Cheesecake Factory
Despite the name, The Cheesecake Factory offers appetizers, omelets, salads, and skillets fit for keto lifestyles.
Keto Cheesecake Factory Dishes
- Cobb, Caesar, or Chinese chicken salads
- Beef stroganoff, adobo chicken, or roasted turkey meatloaf
- Unwiches or lettuce wrapped burgers
- Roasted asparagus, zucchini sticks, deviled eggs
Olive Garden
Olive Garden kitchens can whip up keto-friendly Italian dishes. Just ask them to hold breadsticks and avoid sugary sauces.
Keto Olive Garden Options
- Shrimp scampi or grilled/blackened chicken
- Meatballs without pasta plus veggies
- Chicken piccata or parmesan without noodles
- Salad with Italian dressing/oil and vinegar
Outback Steakhouse
At Outback, start with low carb appetizers, then pick steak or grilled chicken accompanied by big green salads or steamed veggies.
Keto Outback Menu Items
- Wild caught fish or ribeyes
- Chicken on the Barbie or wood-fire grilled chicken
- Topped chopped steak without mashed potatoes
- Caesar or house salad
Keto Chains: Sandwiches & More
Jimmy John's
Jimmy Johns unwiches (lettuce wraps) open the doors for staying keto.
Keto Jimmy Johns Go-Tos
- Italian Night Club or Beach Club unwiches
- Steakhouse Beef or Italian BMT lettuce wraps
- Vito or veggie unwiches
- BLT without bread
Jersey Mike's
Build sandwiches as wraps or bowls and say no to the sub bread, chips, or drinks with added sugar to make Jersey Mikes keto-approved.
Keto Jersey Mikes Builds
- Italian, buffalo chicken, or chipotle steak lettuce wraps
- Tuna salad, Italian, or club in salad/no bread bowl
- Grilled chicken BLT or Philly cheesesteak bowl
Five Guys
Bunless burgers wrapped in lettuce or veggie bunless bowls qualify as low carb fare at Five Guys.
Keto Five Guys Offerings
- Bacon or cheeseburger lettuce wrapped
- Veggie sandwich lettuce wrap no roll
- Toppings stuffed into burger bowl
Chipotle
Chipotle's customizable burrito bowls and salads minus a few ingredients help keto dieters stay on track.
Keto Chipotle Bowl Builder
- Chicken, barbacoa, steak, or carnitas
- Fajita veggies, lettuce, salsa
- Guacamole, cheese, sour cream
Tips for Chain Restaurant Keto Success
Now you know what keto menu item swaps to make at 30 popular chains and fast food spots. Keep these tips in mind:
- Research nutrition info online to stay < 50 grams carbs daily
- Special order toppings in lettuce wrap bowl
- Ask for extra veggies or salad instead of rice, potatoes, etc.
- Choose olive oil, ranch, bleu cheese dressing over sugary sauces
- Dont be shy asking to modify menu items to stay keto!
FAQs
What are some of the best keto fast food options?
Top keto fast food choices include Wendy's Baconator lettuce wrapped, McDonald's burgers without buns, and Taco Bell bowls with meat, veggies, cheese, guacamole, and sour cream while avoiding tortillas, rice, beans, and chips.
What can I eat keto at The Cheesecake Factory?
Great keto picks at The Cheesecake Factory are Cobb or Caesar salads, meatloaf, stroganoff or adobo chicken entrées, lettuce wrapped burgers and sandwiches, deviled eggs, and low carb appetizers.
What are some tips for ordering keto at restaurants?
Tips include: choose meat, eggs, non-starchy veggies and cheese; avoid breaded and fried items, bread, wraps, tortillas; request salad instead of fries/rice; ask for olive oil and ranch over sugary dressings; skip desserts and high carb drinks.
Should I check nutrition info when eating out keto?
Yes, try to stay under 50 net grams of carbs per day on keto. Checking chain restaurant nutrition facts online helps you special order and swap menu items to meet your macros when custom building low carb meals.
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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