Eating Keto Out and at the Grocery Store

Cooking at home makes keto easier, but you will not always eat there. Dinners out, work lunches, road trips, and family gatherings all come up. The good news is that most meals can be made keto-friendly with a few small changes.

This guide covers how to order at restaurants and fast food counters, how to read a menu, how to shop each aisle at the grocery store, and how to handle travel and social events. For a refresher on which foods fit, see the keto food list.

This is general education, not medical advice. If you have a medical condition or take medication, talk to a doctor or registered dietitian before changing your diet.

Ordering at restaurants

You do not need a special menu. A few habits cover most situations.

The basic formula

1. Pick a protein. Grilled or roasted chicken, steak, fish, shrimp, burgers, or eggs.
2. Swap the starch. Ask for extra vegetables, a side salad, or steamed broccoli instead of fries, rice, pasta, or potatoes.
3. Check the sauce. Ask for sauce or dressing on the side, or choose butter, olive oil, lemon, or a simple vinaigrette.
4. Skip the bread basket. Ask the server not to bring it.
5. Drink water, sparkling water, unsweetened tea, or coffee.

Easy orders by cuisine

American grill or diner. A bunless burger, a steak with a side salad, grilled chicken with vegetables, or an omelet with cheese and vegetables. At home, try Bunless Butter Burgers or Ham and Cheddar Omelet when you want the same idea.

Mexican. Fajitas without tortillas, a burrito bowl without rice and beans, guacamole, grilled meats, and a salad with cheese and sour cream. Ask whether the meat is marinated with sugar. A home version is Taco Stuffed Zucchini Boats.

Italian. Grilled meat or fish with vegetables, a Caesar salad without croutons, or an antipasto plate. Skip breaded dishes and ask about pasta replacements. Try Chicken Caesar Lettuce Wraps or Creamy Tuscan Chicken at home.

Asian. Choose steamed or stir-fried meat or fish with vegetables, and ask for sauce on the side, because many sauces contain sugar and starch. Egg Roll in a Bowl shows how to get the flavor without the wrapper.

Mediterranean. Grilled meat, fish, olives, salads, and yogurt-based dips fit well. See our Mediterranean keto guide.

Steakhouse. Steak, a side of vegetables, and a salad. Ask for butter or a simple sauce, and skip sugary glazes.

Fast food options

Fast food is the hardest setting, but not impossible. Keep it simple:

• Burgers: Order without the bun, or wrapped in lettuce. Skip the sweet sauce and ask for mustard or mayonnaise.
• Chicken: Choose grilled, not breaded or fried. Breading adds carbs.
• Breakfast: Eggs, bacon, and sausage without the bun, biscuit, or hash browns.
• Salads: Pick one with protein and ask for oil and vinegar, or a creamy dressing without added sugar.
• Sides: Skip fries, onion rings, and sweet sides.
• Drinks: Water, unsweetened tea, or black coffee.

If you are not sure what is in a sauce, ask for it plain.

Reading menus

Menu language tells you a lot. These words suggest extra carbs:

Watch for	Why
Breaded, battered, crispy, fried	Flour or crumbs add carbs
Glazed, honey, sweet chili, teriyaki, barbecue	Sauces usually contain sugar
Creamy soup, bisque, chowder	Often thickened with flour or potatoes
Bowl, rice, noodles, wrap	Often built on a starch base
Smoothie, juice, lemonade, shake	High in sugar
Stuffed with	The filling may include breadcrumbs or rice

These words are usually better: grilled, roasted, steamed, sautéed, herb butter, lemon, salad, no bun, with vegetables.

Do not be afraid to ask. A short question like "Is the sauce sweet?" or "Can I swap the fries for a salad?" works almost everywhere. If you have a food allergy, always tell the server.

Grocery aisle by aisle

A shopping trip is easier with a plan. Walk the store in this order.

Produce

Buy leafy greens, zucchini, cucumber, broccoli, cauliflower, asparagus, green beans, mushrooms, avocados, lemons, and herbs. Small amounts of berries, tomatoes, onions, and peppers are fine. Skip potatoes, corn, and most fruit.

Meat and fish

Choose beef, pork, lamb, chicken thighs, bacon, salmon, shrimp, and canned fish. Check processed meats such as sausages, deli meats, and marinated cuts for added sugar or starch.

Dairy and eggs

Eggs, butter, heavy cream, cream cheese, sour cream, and hard cheeses are keto staples. Choose plain, full-fat yogurt in measured portions, and avoid flavored yogurt.

Pantry

• Fats: olive oil, avocado oil, coconut oil.
• Nuts and seeds: almonds, pecans, walnuts, chia, flaxseed. They are calorie-dense, so measure them.
• Baking basics: almond flour, coconut flour, unsweetened cocoa, erythritol. See Keto Sweeteners and Baking.
• Canned goods: tuna, salmon, sardines, olives, artichoke hearts, and unsweetened coconut milk.
• Flavor: mustard, hot sauce, vinegar, spices, and dried herbs.

Frozen

Frozen broccoli, cauliflower, spinach, and green beans are convenient and inexpensive. Choose plain vegetables without sauce.

Skip these aisles

Bread, cereal, snack aisle, candy, soda, juice, and most boxed meals. If you are tempted, make a list and stick to it.

Reading labels

1. Find total carbohydrates.
2. Subtract dietary fiber.
3. Subtract erythritol if listed. Our method does not fully subtract other sugar alcohols, because some raise blood sugar. See how we calculate.
4. Check the serving size, which is often smaller than what you would eat.
5. Scan the ingredient list for sugar under other names, such as syrup, dextrose, maltodextrin, and cane juice.

For a deeper explanation, read Net Carbs and Macros Explained.

Travel and social events

Traveling

• Pack snacks. Nuts, cheese, jerky, olives, hard-boiled eggs, and single-serve nut butter packs travel well.
• Check the hotel area. Find a grocery store near where you are staying and pick up eggs, vegetables, and cheese.
• Eat protein early. A good breakfast with eggs and bacon makes the rest of the day easier.
• Choose grilled and simple. Airport and roadside food is easiest when you order a salad with protein or a protein and vegetable plate.
• Drink water. Travel and dry air can make you feel hungry when you are thirsty.

Parties and family meals

• Eat something first. A protein snack before the event makes buffet choices easier.
• Bring a dish. Something like Loaded Cobb Salad or Crispy Garlic Parmesan Wings means there is always something for you.
• Use the party platter. Meat, cheese, olives, vegetables, and dips are usually available. Guacamole with Cucumber Rounds is a good one to bring.
• Stay flexible. One higher-carb meal does not undo your progress. Enjoy the event and return to your usual pattern at the next meal.
• Be polite and brief. You do not need to explain your diet. "I'm good, thanks" works.

Quick meals to make instead of ordering out

When you want takeout flavor at home with a similar effort, these recipes are quick:

• BLT Lettuce Wraps with Avocado, about 3.4 g net carbs per serving, 10 minutes.
• Turkey Club Roll-Ups, about 2.3 g net carbs, 10 minutes.
• Steak Salad with Blue Cheese and Walnuts, about 3.6 g net carbs.
• Garlic Butter Steak Bites, about 1.0 g net carbs, 20 minutes.

Browse the full under 30 minutes collection for more.

Next steps

1. Pick two or three go-to restaurant orders so you never have to guess.
2. Make a short grocery list from the aisle guide above.
3. Keep a few travel snacks in your bag or car.
4. Plan your week with Keto Meal Planning and Meal Prep.