Dining out on keto feels risky the first few times. Menus are full of pasta, bread baskets, and sugary sauces — and unless you've memorized the carb count of every item, it's hard to know what's safe. But nearly every restaurant type has keto friendly options hiding in plain sight. You just need a playbook for each cuisine.
Steakhouses
Steakhouses are the easiest keto restaurant category. The entire menu is built around protein and fat.
What to order: A ribeye, New York strip, or filet mignon with a side of steamed broccoli, asparagus, or a house salad with ranch or blue cheese. A 12 oz ribeye with a side of broccoli runs about 2-3g net carbs total.
What to avoid: Loaded baked potatoes, onion rings, bread service, and glazed proteins. Honey-glazed or teriyaki options can add 8-12g of sugar per serving.
What to ask for: Butter or olive oil on your vegetables instead of any glaze. Confirm that your steak isn't pre-seasoned with a sugar-based rub.
Italian Restaurants
Italian menus are carb-heavy by default, but the protein and salad options are solid if you ignore the pasta section entirely.
What to order: Grilled chicken or salmon, Caesar salad (without croutons), antipasto platters, or a Caprese salad — fresh mozzarella, tomatoes, basil, and olive oil clock in at roughly 4-6g net carbs.
What to avoid: Pasta, risotto, bread, breaded cutlets like chicken parmigiana (the breading alone can add 15-20g of carbs), and tiramisu.
What to ask for: Sub any pasta side for a green salad or sauteed mixed greens. Ask whether the chicken is grilled or breaded — menus don't always specify.
Mexican Restaurants
Mexican food is more keto-adaptable than people realize. The key is cutting the tortillas, rice, and beans.
What to order: Fajitas without tortillas — just eat the grilled meat, peppers, onions, sour cream, cheese, and guacamole. A chicken fajita plate without the tortillas is roughly 6-8g net carbs. Carne asada with a side of guacamole and pico de gallo is another strong option.
What to avoid: Tortillas (flour tortillas run 25-30g carbs each), rice, beans, chips, and anything with a corn-based shell. Queso dip varies — some are thickened with flour and can hit 4-6g carbs per serving.
What to ask for: Lettuce wraps instead of tortillas. Extra guacamole as your fat source. Confirm that the grilled meat isn't marinated in a sugar-heavy sauce.
Asian Restaurants
Asian cuisines vary widely, but sushi restaurants and Chinese/Thai stir-fry spots all have workable options.
What to order at a sushi restaurant: Sashimi (sliced raw fish, no rice) is essentially zero carbs. An order of salmon sashimi with a side of edamame (4g net carbs per half cup) makes a complete keto meal.
What to order at a Chinese restaurant: Stir-fried chicken or shrimp with vegetables, no rice. Ask for sauce on the side — standard stir-fry sauces are thickened with cornstarch and sweetened with sugar.
What to avoid: Rice (a single cup of white rice is 45g net carbs), noodles, sweet-and-sour anything, orange chicken (the coating and sauce combine for 40g+ carbs per serving), and tempura.
What to ask for: Steamed or stir-fried with no added sugar or cornstarch. Substitute rice with extra vegetables.
Burger and Grill Restaurants
Casual American restaurants are surprisingly easy.
What to order: A bunless burger wrapped in lettuce with cheese, bacon, and avocado. Most lettuce-wrapped burgers land at 2-4g net carbs. Grilled chicken wings (not breaded, not sauced) with ranch are another staple at 0-2g net carbs per wing.
What to avoid: Buns (typically 25-35g carbs each), fries, onion rings, BBQ sauce (2 tablespoons can carry 12-15g of sugar), and breaded chicken tenders.
What to ask for: Lettuce wrap instead of a bun. Side salad instead of fries. Ranch, blue cheese, or mustard instead of ketchup or BBQ sauce.
General Tips for Any Restaurant
These rules apply no matter where you eat:
- Skip the bread basket. Ask the server not to bring it — willpower is easier when the temptation isn't on the table.
- Ask for sauces on the side. Many dressings and glazes are loaded with hidden sugars. Dipping gives you control over the amount.
- Substitute starchy sides. Nearly every restaurant will swap fries or mashed potatoes for a side salad or steamed vegetables if you ask.
- Check for hidden carbs in drinks. A regular soda or sweetened iced tea can add 30-50g of carbs to your meal. Stick with water, unsweetened tea, or sparkling water.
More Keto Dining Guides
If fast food is more your speed, check our list of keto friendly fast food orders at major chains. For a broader look at low carb restaurant strategies, we've got you covered there too.
Let DinePick Do the Work
Next time you're at a restaurant, DinePick can flag high-carb items and surface keto-safe options on any menu — join the waitlist to try it first.