Best Keto-Friendly Restaurants in St. Louis: Chains & Local Gems

Finding Keto-Friendly Dining Options in St. Louis

The ketogenic (keto) diet is a popular low-carb, high-fat way of eating that puts your body into a metabolic state called ketosis. On keto, meals tend to focus on meat, fish, eggs, healthy fats, low-carb vegetables and some dairy foods. Following keto means limiting sugar, grains, legumes, starchy produce and processed foods which can make dining out tricky. However, St. Louis has great restaurants catering to keto lifestyles.

Keto Fast Food and Chain Restaurants

You can stick to your keto plan even when opting for quick and casual fare. National chains make it easy to customize orders to be ultra low-carb. Here are some go-to picks:

Jimmy John's

Jimmy John's sandwich shops offer unwiches - lettuce wraps instead of bread. Go for subs like the JJ Gargantuan made into an unwich packed with meats and cheese. Get the club unwich or beef and cheddar for more keto-approved fillings without the carbs.

Chipotle

Build your own bowl at Chipotle by skipping the rice, beans, tortilla and corn. Load up on lettuce, salsa, guacamole, sour cream and your choice of meat, cheese, veggies. The salad here also makes a nice low-carb option.

Wendy's

Wendy's lets you swap the bun for a side salad on any burger. Their foods are fairly uncomplicated without too many hidden carbs. Choose grilled chicken items and top salads with dressing and nuts for a complete keto Wendy's meal.

Five Guys

Enjoy Five Guys burgers wrapped in lettuce instead of a bun. You can also get just the beef patty and top it yourself with free toppings like mushrooms, jalapeos, pickles, onions. Add some mayo and mustard for protein and fat minus the carbs.

Keto-Friendly Local Favorites

In addition to national chains, St. Louis has great independent restaurants catering to low-carb lifestyles. These local gems make it easy to stay keto out on the town.

Lona's Lil Eats

This hip spot dishes out delicious keto comfort foods daily. Favorites include the bunless bacon blue burger, loaded frittata and meatloaf plate. Don't miss their loaded cauliflower mash or cheesy Brussels sprouts.

Bobo Noodle House

Bobo Noodle House adds a fun Asian fusion flair to keto dining. Sub zucchini noodles for rice noodles in pho dishes or stir fries. Beef short rib lettuce wraps, bulgogi roast beef salad and bibimbap in a stone pot sans rice are also great options.

Juniper

The seasonal tasting menu at this farm-to-table gem often includes stellar keto courses. Expect creative starters, fluffy egg cloud souffles, perfectly cooked meats and seafood with veggie sides. Just ask to sub out any high-carb grains or starches.

Antonio's Trattoria

For Italian fare minus the pasta, check out Antonio's. They offer cauliflower crust pizza along with chicken parm, eggplant rollatini and osso buco mains served over spinach instead of starchy sides. Their antipasto makes a nice keto starter.

Tips for Dining Out Keto in St. Louis

With the growing popularity of low-carb diets like keto, more St. Louis eateries are welcoming the way of eating. Use these strategies for the best dining experience:

Seek Out Keto-Labeled Menus

Newer spots like Lona's proudly advertise keto or low-carb menus making ordering simple. National chains like Red Robin also label carb counts and keto options directly on menus now too.

Check Restaurant Websites

Even restaurants without official keto meals often provide nutritional info and low-carb choices online. Browse menus before you go to scout out the best keto bets.

Be Clear With Servers

Politely explain any dietary restrictions or preferences to your waiter when ordering. Most chefs today can adapt dishes by swapping sides and omitting unhealthy ingredients.

Ask Questions About Preparation

Inquire if meats are breaded or marinated in sweet sauces, whether veggies are cooked simply, and if butter or oil is used. Small tweaks can often make menu items keto-friendly.

Check Dressings and Condiments

Request dressings and dips like ranch, blue cheese, aiolis on the side. Ask about sugar content to avoid sweet ketchup, barbecue sauce, teriyaki glazes and other high-carb condiments.

Best Keto-Friendly Cuisines in St. Louis

Certain international cuisines cater well to ketogenic diets by being naturally lower in carbs and higher in quality fats. When craving global flavors, try these tasty ethnic options to stay keto in St. Louis:

Brazilian

The legendary meat-centric menus at Brazilian steakhouses like Boi Na Braza let you load up on tender cuts of beef, pork and poultry. Balance your protein with trips to the buffet for imported cheeses, smoked fish, marinated olives, fried plantains and salads.

Peruvian

St. Louiss popular Peruvian chicken chains Pollo Campero, Pisco and Chicken Out all offer keto-approved poultry plates. Load up your order with tangy salsa criolla, creamy avocado dipping sauce and sauted veggies instead of fries or rice.

Middle Eastern

For fresh Mediterranean flavor, try Lebanese spots like The Vine, Sadraka's, Ranoush or Tree House. Feast on kebabs, schawarma, Greek salads, chicken shish taouk, and baba ganoush made with olive oil and tahini.

Japanese

Sushi and Japanese fare focus on fish, small portions of meat and minimal carbs, making it a top keto choice. Go for sashimi, nigiri, and sushi rolls wrapped in cucumber instead of rice. Order yakitori skewers, miso soup, and agedashi tofu too.

Customizing Keto Meals at Any St. Louis Restaurant

Dining out keto means more than just choosing low-carb dishes from the menu. Small substitutions and meal adjustments allow you to enjoy all your favorite restaurants while sticking to your diet. Use these universal tips:

Swap Starches For Veggies

Ask to sub out bread, potatoes, corn, peas, pasta, and rice sides for extra salad, sauted spinach, broccoli, asparagus, green beans, or brussels sprouts cooked in butter or oil.

Hold Croutons, Crackers and Chips

Request salads without high-carb toppings like croutons, tortilla strips or fried noodles. Skip the crackers and bread on seafood plates too. Load up on dressings, cheese, avocado and nuts instead.

Focus on Whole Proteins

Order meat, poultry and seafood dishes that havent been breaded or battered which adds hidden carbs. Grilled, baked, roasted and pan-fried proteins suit keto diets best.

Ask About Sweet Sauces and Marinades

Inquire if meats are cooked simply without sugary barbecue, teriyaki or orange glazes. Caramelized onion, mushroom gravy, garlic herb butter make keto-friendly alternatives.

With a little planning and creativity, you can thrive on a keto diet anywhere in St. Louis. Research options in advance and dont be shy asking servers to accommodate your needs. Now youve got the inside scoop on all the best keto meals this iconic city offers.

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.