Top Keto-Friendly Restaurants in Kansas City - Local Spots and Tips

Finding Keto-Friendly Restaurants in Kansas City

The keto diet is growing in popularity across the country, including in Kansas City. Following a low-carb, high-fat ketogenic diet can be challenging when dining out if you don't know the right places to go. Fortunately, Kansas City has plenty of keto-friendly restaurants to choose from.

Keto Diet Overview

The goal of the ketogenic or "keto" diet is to reach a metabolic state called ketosis. This is achieved by restricting carbs to 20-50 grams per day to promote fat burning. Keto meals emphasize high-fat foods like meat, fish, eggs, oils, nuts, seeds, and low-carb vegetables.

When dining out on keto, aim for options that are low in carbs and sugar, moderate in protein, and high in healthy fats. Look for grass-fed meats, wild caught seafood, non-starchy veggies, avocados, olive oil, and limited condiments.

Keto-Friendly Kansas City Restaurants

Here are some of the best keto restaurant options in KC:

Jax Fish House & Oyster Bar

With two locations in Kansas City, Jax excels at serving up sustainable seafood and shellfish. Order oysters on the half-shell, grilled salmon, or trout paired with a side salad.

BRGR Kitchen + Bar

Build your own keto-approved burger wrapped in lettuce instead of a bun. Top it with bacon, avocado, mushrooms, and an over-easy egg.

Char Bar

This meat-lovers paradise does smoked brisket, pork, turkey, sausage, and ribs right. Stick to the protein without the sugary barbecue sauce.

Gram & Dun

Try the pan-seared salmon or steak and eggs from their dinner menu. Substitute seasonal veggies for starchy sides.

Hawg Jaw Que & Brew

Load up on smoked meats and sausages paired with coleslaw and pickles. Their extensive tap list offers low-carb beer and even hard seltzer.

Westside Local

From breakfast scrambles to burgers to grilled chicken breast, this neighborhood spot has keto-approved options. Skip the bun or hash browns.

Indaco

Order antipasti like prosciutto-wrapped grissini and beef carpaccio. Get chicken, veal, or steak entrees with roasted vegetables.

Rye Leawood

Upscale steakhouse with cuts like filet mignon and ribeye. Ask for olive oil or blue cheese crumbles instead of starchy sides.

Sub-Zero Nitrogen Ice Cream

Customize your own low-carb ice cream creation with ingredients like chocolate, peanut butter, and cream. Skip added sugars.

Keto Fast Food Options

When you're in a pinch, these Kansas City fast food joints can make good keto picks:

Jimmy John's

Jimmy John's "unwich" wraps sandwiches in lettuce instead of bread. Try tuna salad or steak and cheese.

Wendy's

Burgers without the bun, chicken wraps without the tortilla, chili, and side salads are all keto-friendly.

Chipotle

Burrito bowls loaded with meat, guacamole, salsa, cheese, and lettuce in place of rice and beans are a go-to keto meal.

Five Guys

Bunless burgers and hot dogs wrapped in lettuce make the menu at Five Guys keto-approved.

Blaze Pizza

Build your own pizza on a thin, low-carb crust with meats, veggies, and light sauce and cheese.

Tips for Dining Out on Keto

Keep these tips in mind to stay keto-compliant when eating out in KC:

• Review menus online and have a plan before you go.
• Ask for sauces, dressings, and condiments on the side.
• Request vegetables or side salads instead of starchy sides like fries or rice.
• Skip the bread basket, potatoes, pasta, and dessert.
• Ask for dishes to be prepared with oil instead of high-carb butter or sauces.
• Substitute a lettuce wrap or collard greens in place of buns or tortillas.

With the right restaurants and plain-speaking, you can thrive on the keto diet anywhere in Kansas City.

15 Foods You Cant Eat on Keto and What to Eat Instead

The keto diet involves restricting carbs to enter ketosis. This requires removing or limiting some foods you may be accustomed to eating. Here are 15 foods you can't eat on keto and the best low-carb alternatives to choose instead.

Bread

Bread is high in carbs from wheat flour. Replace bread with lettuce wraps, collard greens, portobello buns, or cloud bread made with cheese, eggs, and cream cheese.

Pasta

All wheat-based pastas are off-limits on keto. Try shirataki noodles, zucchini noodles, or cabbage and cauliflower rice instead.

Rice

Like bread and pasta, rice is a no-go on keto. Substitute cauliflower rice or try dishes that typically pair with rice like stir-fries without the rice.

Beans

Beans and legumes are too high in carbs for keto. Swap them for low-carb veggies like spinach, avocado, broccoli, and asparagus.

Starchy Vegetables

Corn, peas, potatoes, sweet potatoes, and winter squash are off-limits. Enjoy plenty of low-carb veggies like leafy greens, zucchini, peppers, and summer squash instead.

Fruit

Only some berries like strawberries, blueberries, and raspberries can be eaten in moderation on keto. Lemon, lime and avocado are fine. Avoid higher sugar fruits like apples and bananas.

Sugar

Table sugar, honey, agave, maple syrup, and other added sugars cannot be part of a keto eating plan. Use low-carb sweeteners like stevia, monk fruit, or erythritol instead.

Candy and Desserts

Conventional sweets like candy, cookies, cakes, and ice cream contain too many carbs and sugars for keto. Enjoy dark chocolate, nut butters, or keto-friendly desserts made with almond flour instead.

Chips and Crackers

Potato chips, pretzels, rice cakes, and regular crackers won't fit into your daily carb allowance. Try pork rinds, nuts, celery, cucumber, or flaxseed crackers as alternatives.

Juice and Soda

Fruit juice, sports drinks, and sodas are pure sugar. Opt for unsweetened sparkling water, herbal tea, coffee, or plain water.

Beer

Regular beer is fairly high in carbs. Most liquor is fine, or you can enjoy lighter low-carb beer options.

Milk

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.