When you are trying to “diet” or eat healthy it feels like your options are so limited, you can only eat broccoli and eating out is no longer an option, but honestly that’s not the case.
After years of living this lifestyle I feel like I can find something delicious at pretty much any restaurant.
You can still go out to eat, find something on the menu that is Keto approved and steal a french fry off your friends plate too!
In this post you will find:
13 Popular chain restaurants with a Keto friendly menu
exactly what to order
Keto Approved Food List
I’m sure you have a restaurant in mind right now that you’re like yea I don’t think so, but drop it in the comments below and I can give you a better idea on what to order next time!
Also, download my free meal prep guide and approved food list. This will help you easily put together meals that are a good balance of healthy fats, protein and good fiber loaded carbs. When you are eating out it's the same concept.
And don’t be embarrassed to be “that girl” making substitutions and asking for no bun with your burger… everyone does it these days! It’s pretty much the cool thing to do lol.
The Eating Out Rule of Thumb
To give you a little background I usually count my macros ( calories, fat, carbs and protein) on the week days and pretty consistent with sticking to it.
On the weekends I still eat Keto, but don’t count macros and give myself a little more grace. I don’t go crazy and I’m still mindful about how much I’m eating.
It works out because the weekends are when the hubby and I travel, visit family and are more likely to eat out, which I assume is the same for most people.
Since I give myself more grace on the weekends I usually make sure my entree is strictly keto, but if the group orders an appetizer I’ll have a few bites or I’ll split a dessert.
Listen if you are on top of this whole keto thing 90% of the time sharing an appetizer or a dessert isn’t going to make or break it, live yo’ life.
Keto is not a strict diet, it’s a lifestyle so make it a lifestyle you enjoy and don’t beat yourself up for having a few chips and dip every once in a while!
I selected the meals below based on being low carb, moderate protein, and higher in fat. It doesn’t mean these are the only options, but are what I’d probably order!
Now lets jump into the 13 Popular Keto Friendly Restaurants & What to Order
Burrito bowl, no rice, no beans, any of the proteins are fine and fajita veggies
Fresh Tomato Salsa (mild)
Tomatillo Red-Chili Salsa (hot)
Tomatillo Green-Chili Salsa (medium hot)
Sour Cream (but usually they put like and entire cup so ask for “a little bit of sour cream”)
Monterey Jack Cheese or Queso (I usually try to eat dairy in moderation)
* Roasted Chili-Corn Salsa- yea corn is a starchy veggie and not super “keto”, but I’m not going to lie I love their corn salsa so I get a little on my burrito bowl #yolo
2. Red Lobster
Seafood Stuffed Mushrooms- fresh mushrooms loaded with seafood stuffing and Monterey jack cheese (appetizer)
Rock Lobster Tail (no rice, sub for a different side)- Wild-caught Caribbean lobster wood-grilled
Snow Crab Legs- steamed snow crab legs
Wood-Grilled Shrimp- Two Skewers of Shrimp brushed with a butter garlic glaze
Salmon New Orleans- Blackened Atlantic Salmon, topped with shrimp tossed in a cajun butter sauce
3. Texas Roadhouse
Grilled Chicken Caesar Salad, no croutons- grilled chicken, crisp hearts of romaine, fresh parmesan and a zesty caesar dressing
Steakhouse Filet Salad, no croutons- Filet strips, bleu cheese crumbles, bacon bits, red onions, tomatoes and creamy blue cheese dressing
6oz USDA Choice Sirloin with side salad or veggies
Smothered Chicken- grilled chicken breast with sautéed onions, sautéed mushrooms and choice of cream gravy or jack cheese
Grilled Chicken Salad, no croutons - Marinated chicken, jack cheese, egg, tomato, bacon, red onions and either blue cheese, Italian or the ranch dressing
Grilled Nuggets Combo or grilled chicken sandwich, no bun with a side salad and ranch dressing ( I like to put either one on the side salad)
Cobb Salad with the grilled nuggets- grilled nuggets sliced and served on a bed of romaine, baby greens, shredded red cabbage, carrots, corn (the amount they put on there is nothing), shredded Monterey Jack, Cheddar cheese, crumbled bacon, diced eggs and grape tomatoes
5. Olive Garden
warning resisting the all you can eat breadsticks might be a struggle, but eat all the salad!
Chicken Margherita- grilled chicken breast topped with fresh tomatoes, mozzarella, basil pesto and a lemon garlic sauce. served with parmesan-crusted Zucchini
Salmon Piccata- Grilled salmon topped with a lemon butter sauce, sun-dried tomatoes and capers. Served with parmesan-crusted zucchini
Green Goddess Cobb Salad with Chicken- Chicken raised without antibiotics, arugula, romaine, kale and radicchio blend. Tomatoes, pickled onions, avocado, bacon, cage-free hard boiled egged green goddess dressing
Greek Salad- Romaine, tomatoes, feta, red onions, kalamata olives, salt, pepper and greek dressing
Cup of Turkey Chili- Dark meat turkey raised with antibiotics, beans, slow cooked with veggies and spices
7. Outback Steak House
Bacon Bourbon Salmon- Wood-fire grilled Salmon brushed with smoky bourbon glaze, topped with bacon and served with fresh veggies
Alice Springs Chicken- grilled chicken breast topped with sautéed mushrooms, crisp bacon, melted Monterey Jack and cheddar and honey mustard sauce. No fries, sub broccoli or seasonal veggie
Victorias Filet Mignon 6oz with a side salad and broccoli or seasonal veggie
8. P.F. Chang’s
GF Singapore Black Pepper Chicken- black pepper garlic sauce, green bell peppers, fresno peppers and onion
Shrimp and Lobster Sauce- Asian mushrooms, chopped black beans, peas, egg and green onion
Chang’s Chicken Lettuce Wraps
9. Bonesfish Grill
Bonefish Cobb Salad- romaine, kale, tomato, egg, blue cheese crumbles, avocado, bacon and ranch dressing
George Bank Scallops & Shrimp- Sea Scallops paired with sweet jumbo shrimp topped with your choice of signature sauces
Dynamite-Style Shrimp- Wood grilled shrimp topped with dynamite aioli and Feta Cheese Crumbles
Lily’s Chicken- goat cheese, spinach, artichoke hearts and lemon basil sauce
10. Noodles & Company
Pesto Cavatappi with zoodles- Basil pesto, garlic, mushrooms, tomato, cream and parmesan
Steak Stroganoff with zoodles- Marinated steak, mushroom sherry cream sauce, fresh herbs, cracked pepper, roasted mushrooms and parmesan
Zucchini Romesco- Sweet and tangy, roasted red pepper sauce made with almonds, cream, sun-dried tomato, garden vegetables and Feta.
11. Red Robin
Order any of their burgers with no bun and instead of fries get a veggie as your side
Avo-Cabb-o, no garlic toast - Grilled chicken, hardwood-smoked bacon, bleu cheese crumbles, hard-boiled eggs, tomatoes and avocado
Ensenada Chicken with one chicken breast - Ancho seasoned chicken breast, salsa and salsa ranch dressing. served with a mixed greens salad
12. Panda Express
Bowl with Teriyaki Chicken entree + Mixed Veggie for your side
Mushroom Chicken (just the entree)- combination of chicken, mushrooms and zucchini wok-tossed with a light ginger soy sauce
Beef and Broccoli (just the entree)- Tender beef and fresh broccoli in a ginger soy sauce
13. Jimmy Johns
Any Jimmy Johns sub as an unwich, if you want to keep the protein down go with a sub from the “Classics” section on the menu.