Worst Deli Menu Items to Avoid on Keto Diet - 15 Carb-Heavy Foods

Introduction

When you're following a keto diet, the deli counter at your local grocery store can seem like a minefield of off-limits foods. From breads and wraps to sugary condiments and starchy sides, many deli favorites are loaded with carbs. However, with a little creativity and substitution, you can enjoy deli meats and other proteins in a keto-friendly way.

In this article, we'll look at 15 of the worst carb-heavy deli menu items to avoid on keto. We'll also suggest low-carb alternatives to order instead so you don't have to miss out.

Bread

Bread may seem like an obvious no-go on a low-carb keto diet, but it's worth calling out. Deli sandwiches are typically built on bread, rolls, bagels, wraps, pitas, and other high-carb bases. Going bun-less is an easy way to trim the carbs.

Instead of traditional bread or rolls, try wrapping your sandwich fillings in lettuce leaves, collard greens, or cabbage. You can also opt for a lettuce-wrapped burger or use thick slices of tomato or cucumber as the "bread."

Low-Carb Alternative: Lettuce Wraps

Potato Salad

Potato salad is a staple side dish at many delis. Made from boiled potatoes, mayo, and various seasonings, a 1-cup serving can have around 30 grams of net carbs thanks to the starchy spuds. It's one of the worst menu choices for keto.

Try swapping in keto-approved alternatives like egg salad, chicken salad, or an antipasto salad made with vegetables, cheese, and deli meats.

Low-Carb Alternative: Egg Salad

Pasta Salad

Like potato salad, pasta salads are carb-laden sides commonly found at delis. Made from noodles, veggies, and a creamy dressing, a 1-cup serving can easily contain 40+ grams of carbs.

Ditch the starchy pasta and replace it with spiralized zucchini or spaghetti squash. You can also make "deli pasta" salads using shredded cabbage, jicama, or cucumbers instead of noodles.

Low-Carb Alternative: Spiralized Zucchini Salad

Coleslaw

Crunchy coleslaw makes a tasty complement to many deli sandwiches and proteins. However, traditional coleslaw is made with sugar, mayo, and sometimes apple pieces or dried fruit that spike its carb count.

Opt for a simpler slaw made with shredded cabbage, carrots, vinegar, oil, and spices. You can also find or make low-carb coleslaw recipes that use mayo or Greek yogurt instead of sugary dressings.

Low-Carb Alternative: Vinegar-Based Slaw

Fruit Salads

Fruit salads can be a nutritious choice, but they're often bathed in sugary syrups or paired with high-carb toppings like granola. Plus, many fruits like grapes, bananas, and pineapple are higher in natural sugars.

Choose lower-sugar fruits like berries and melon, stick to plain fresh fruit, or pick Greek yogurt-based fruit dip over syrupy sauces. Going easy on high-carb toppings will keep fruit salad keto-friendly.

Low-Carb Alternative: Fresh Berries

Macaroni Salad

Macaroni salad is another pasta-based deli staple to avoid. With its carb-heavy noodles, starchy fillings like potato, and sugary mayo dressing, a single serving can have upwards of 45 grams of net carbs.

For a keto makeover, use spiralized zucchini or shredded cabbage instead of macaroni. Load it up with keto-friendly additions like hard boiled egg, meat, pickles, onions, peppers, and olives.

Low-Carb Alternative: Zucchini Noodle Salad

Sugary Drinks

Carb-filled sodas, juices, sweet tea, and other sugary drinks are usually chilling in the deli drink cooler. But with 30+ grams of sugar per 12-oz can or bottle, these are some of the worst drinks for keto.

Hydrate with unsweetened iced tea, water, seltzer, or diet soda instead. You can also bring your own keto-approved drinks like sparkling water with lemon.

Low-Carb Alternative: Unsweetened Iced Tea

Smoothies

Pre-made fruit and yogurt smoothies may seem like a healthy choice, but without making modifications they can be more of a sugary drink disguised as a meal. A 12-16 oz bottled smoothie may have around 30-60g total carbs.

Opt for unsweetened nut milks and lower-sugar fruits and skimp on any added honey, agave, or syrups. Or better yet - make your own keto smoothies so you control the ingredients.

Low-Carb Alternative: Spinach & Avocado Smoothie

Burger Buns

A slab of meat between two buns is one of the most iconic of all deli sandwiches. But traditional burger buns made from refined flour are carbohydrate bombs. Just a basic bun can have 15-20g net carbs.

Ditch the bun altogether or choose a low-carb alternative like lettuce wraps, portobello caps, or cheese "buns" made from griddled mozzarella slices. There are also recipes for keto buns made with almond flour and other nutritious ingredients.

Low-Carb Alternative: Lettuce Bun

Submarine Rolls

Large, fluffy submarine rolls are the backbone of classic deli subs and heroes. But with over 50g of digestible carbs in a 6-8" roll, these are off the table on a keto diet.

You have a couple options - order your deli meat and fillings wrapped in lettuce leaves, or choose a low-carb alternative like cheese crisps, chicken crusts, or cloud bread.

Low-Carb Alternative: Lettuce Wrap

Tortilla Wraps

Flour tortillas are another popular sandwich base used for wraps and roll-ups at delis. But with about 15g net carbs in a small 6" wrap, these are too high-carb for keto.

Low-carb swap-ins include lettuce leaves, cabbage leaves, sliced bell peppers, zucchini spirals, and crepes or flatbreads made with coconut flour or almond flour.

Low-Carb Alternative: Lettuce Leaves

Croissants

Buttery, flaky croissants are delicious but dense with carbs. A large croissant can pack around 30g of digestible carbs, so they aren't an option on keto.

For a low-carb alternative, look for keto-friendly croissants baked with nut flours and sweeteners. You can also DIY your own with almond flour. Using lettuce or other greens for wraps is always a solid choice too.

Low-Carb Alternative: Lettuce Wrap

Bagels

Few breakfast foods are as carb-heavy as a doughy bagel - even a plain bagel without cream cheese will serve up around 45g total carbs. Definitely one to avoid on keto.

Consider a bagel-less breakfast sandwich with your fillings wrapped in lettuce or cloud bread. There are even recipes for keto "bagels" made from almond flour and mozzarella if you really want the look and feel.

Low-Carb Alternative: Lettuce Wrap

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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.