The Ultimate Guide to Staying in Ketosis While Dining Out

Dining out on keto? I get it—it can feel like walking through a carb-loaded minefield. But here’s the good news: it’s entirely possible to enjoy a meal out while sticking to your low-carb, high-fat goals. Whether it’s a casual dinner with friends or a formal celebration, this guide will walk you through everything you need to know to stay in ketosis while dining out. From planning ahead to avoiding sneaky carbs, let’s dive in!

Understanding Keto-Friendly Options at Restaurants

The first rule of dining out on keto? Know what to look for. Keto-friendly meals are all about keeping carbs low while prioritizing healthy fats and proteins.

What to Avoid

It’s easy to assume a dish is keto-friendly just because it’s labeled “low-carb” or “healthy,” but don’t be fooled. Many restaurant meals include hidden ingredients that can quickly add up in carbs. Breaded coatings, sugary marinades, and starchy sides are often included even when not listed explicitly on the menu. Being aware of these pitfalls can help you make smarter choices and keep your meal keto-compliant.

Hidden carbs: Breaded proteins, creamy soups, or even “grilled” meats that may be coated in sugary marinades.
Sugary sauces: Sweet barbecue, teriyaki, and honey mustard are common culprits.
Starches: Skip the potatoes, rice, and pasta—even if they look like they might be “small portions.”

What to Order Instead

Opt for grilled, roasted, or baked proteins like steak, chicken, fish, or pork.
Fill your plate with non-starchy veggies like spinach, broccoli, zucchini, or asparagus.
Add healthy fats like avocado, olive oil, or a side of butter.

Plan Ahead: Set Yourself Up for Success

Preparation is the secret sauce of staying keto while dining out. Taking the time to think ahead can make all the difference in avoiding carb-heavy pitfalls and ensuring a satisfying meal. Here are some practical tips to get you started:

Check the menu online: Most restaurants post their menus, so you can scope out your options beforehand. Look for keywords like “grilled,” “roasted,” or “low-carb.” Highlight dishes that seem keto-friendly and consider how you might customize them to better fit your diet.
Identify potential substitutions: Plan which sides or components you’ll swap out. For instance, if a dish comes with fries, think about replacing them with a side salad or steamed vegetables. Knowing your substitutions ahead of time reduces decision fatigue when you’re at the table.
Call ahead if needed: Don’t be shy! A quick phone call to ask about substitutions or special requests can save you from surprises. Restaurants are often accommodating and may even suggest keto-friendly options that aren’t on the menu.
Carry keto-friendly essentials: Portable salad dressings, small packets of MCT oil, or keto-friendly sweeteners can make any meal more compliant. These small additions ensure you’re not relying on the restaurant to meet all your dietary needs. I do this every time I travel. Brining your own sweeteners can alleviate unnecessary stress when you are on the go.
Know your goals: Remind yourself why you’re sticking to keto before you go. Having a clear goal in mind helps resist temptations and keeps you on track. Whether it’s weight loss, energy, or mental clarity, staying focused can make the experience more rewarding.

Planning ahead takes the guesswork out of eating out, so you can focus on enjoying your company.

How to Navigate Restaurant Menus Like a Pro

Menus can be tricky, but they’re no match for your keto-savvy skills. Start by scanning the protein options—this is often your best bet. Don’t hesitate to make substitutions. Most places are happy to swap out fries for a side salad or steamed veggies.

When in doubt, keep it simple:

Stick to dishes with whole ingredients like grilled salmon, a juicy ribeye, or a bunless burger.
Ask for sauces and dressings on the side. Many dressings are sugar-laden, so go for olive oil and vinegar instead.

You can also ask for your meal to be customized. For example, request double veggies instead of a starch, or ask for a burger to be wrapped in lettuce instead of a bun. Many restaurants are used to accommodating dietary preferences, so don’t feel shy about speaking up. Additionally, be mindful of portion sizes, as some dishes may include unexpected carb-heavy extras.

Avoiding Hidden Carbs and Traps While Dining Out

Some carbs are sneakier than others, and restaurants can be a minefield. Here’s what to watch out for:

Starches: Even if your meal doesn’t come with rice or potatoes, check for hidden fillers in sauces or soups. Starches like cornstarch or flour are often used as thickeners, so don’t hesitate to ask your server for details.
Sauces: That tangy glaze on your chicken? Probably loaded with sugar. Stick to simple seasonings like salt, pepper, and herbs. Clear broth-based soups are usually safer than cream-based options, which may contain hidden carbs.
Sugary drinks: A glass of soda or sweetened iced tea can knock you out of ketosis fast. Choose water, unsweetened tea, or black coffee. If you want a little more flavor, bring along a small bottle of stevia drops to add a hint of sweetness.

Did you know? A single can of soda can contain up to 40 grams of sugar, which is equivalent to about 10 teaspoons of sugar and over 150 calories—enough to knock you out of ketosis and spike your blood sugar levels!

4. Breading and coatings: Watch out for anything fried, as breading is often packed with carbs. Opt for grilled or baked proteins instead.

By asking questions and staying vigilant, you can avoid these traps and keep your meal keto-compliant.

Keto Survival Tips for Social Events and Parties

Social gatherings are tricky but manageable. If you’re headed to a buffet or catered event, try these tips:

Survey the options first: Load your plate with proteins and veggies before considering anything else. Look for options like grilled chicken, roasted meats, or raw vegetable platters. Avoid creamy dips unless you know they’re keto-friendly.
Bring your own backup: Pack a keto-friendly snack or dessert to avoid temptation. Options like keto protein bars or homemade fat bombs can be lifesavers when the dessert table is calling your name.
Stay hydrated: Water helps curb cravings and keeps you focused on your goals. Add a slice of lemon or cucumber to your water for a refreshing twist.

If you’re worried about peer pressure, have a polite response ready. Something as simple as “I’m following a plan that’s working really well for me” can diffuse most situations.

Special Considerations: Drinks, Desserts, and More

When dining out, it’s often the small extras that can derail your keto plans. Drinks, desserts, and even seemingly harmless sides can contain hidden carbs. Being mindful of these elements is crucial to staying on track. Think of your meal as a puzzle—each piece should fit into your overall keto lifestyle. By making intentional choices, you can indulge responsibly and enjoy your dining experience without guilt.

Drinks: Stick to keto-approved beverages. Water, sparkling water, or unsweetened tea are excellent choices. Craving a cocktail? Try a vodka soda or a glass of dry red wine. Be cautious with mixers, as many are loaded with sugar. If in doubt, opt for straight spirits or mix with club soda.
Desserts: Most restaurant desserts are off-limits, but some places may offer keto options like sugar-free cheesecakes or chocolate mousses. If not, consider skipping dessert or bringing your own treat. For a sweet finish, a cup of coffee with heavy cream can be a satisfying alternative.
Small indulgences: If you really want to indulge, focus on minimizing the impact. Share a dessert or enjoy just a bite or two—then get back on track with your next meal. Remember, one slip doesn’t undo your progress.

Dining out doesn’t mean sacrificing your keto goals. With a little planning, careful menu navigation, and some savvy swaps, you can enjoy your meals without worrying about sneaky carbs. Remember: every choice you make gets you closer to your goals. So go ahead, make that reservation, and enjoy your night out—keto-style!

What are your favorite tips for dining out on keto? Share them in the comments below—I’d love to hear them!