Ultimate Guide to Eating Keto at Your Favorite Restaurants and Fast Food Spots

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While cooking your own keto meals often gets you the best results, sometimes you just have to eat out, whether you’re out running errands or at a restaurant with friends. I’ve gathered your best keto options at tons of popular fast food places and restaurants so you’ll never wonder what to eat!

APPLEBEES

They’ve got lots of keto friendly options. Pick a protein and add a veg or salad. Easy. One option is the Grilled Chicken Breast With a Side of Fire-Grilled Veggies.

BAJA FRESH

Build a bowl with Lettuce, Chicken, Guacamole, Cheese, and Pico de Gallo or ask for the Side By Side, which is charbroiled chicken, jack cheese, handmade guacamole, and Pico de Gallo alongside an avocado topped salad. I’ve found that it’s a bit of a secret menu item. It’s not always listed on the menu, but they usually will ring it up if you ask.

BAREBURGER

If you’re sick of lettuce wrapped burgers, Bareburger will cover your beef, turkey, or bison burger in collard greens. They also have keto-friendly fats like cheese, bacon, avocado, and other veggies that you can add as well.

BLAZE PIZZA

They’ve got a keto pizza crust now made from a base of cauliflower, mozzarella cheese, flaxseed, and eggs. Each slice is just 3 g net carbs.

BONEFISH GRILL

They specialize in seafood so stick to grilled and seared proteins like salmon, sea bass, steak, shrimp, and trout.

BOSTON MARKET

Get the rotisserie chicken and a caesar salad or one of the veggies like green beans or broccoli. The creamed spinach is another option.

BUFFALO WILD WINGS

Their Traditional Wings have 0 carbs and many of their sauces only have 1-3 grams carbs. Try Mild, Medium, Hot, Wild, and Blazin' sauces, as well as the Parmesan Garlic and Spicy Garlic.

BURGER KING

The Bacon and Cheese Whopper minus the bun is my go-to lately.

CHEESECAKE FACTORY

Check out their Skinnylicious category. The grilled salmon, lettuce-wrap tacos, and salads are all good choices.

CHICK-FIL-A

They’re known for chicken, so check out their grilled chicken. They are one of the few places serving grilled nuggets. Their salads are pretty good, too.

CHILI’S

Get the steak plus a green veggie. Burgers are always an option (minus the bun).

CHIPOTLE

Bowl with no rice or beans. Add fajita peppers, cheese, lettuce, salsa, sour cream, and/or guacamole, as desired. I usually choose sour cream OR guacamole to keep calories in check.

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IN-N-OUT

Choose "The Flying Dutchman," which is two patties with two slices of cheese melted in between. And you should definitely get that "Animal Style" with extra spread, pickles, and grilled onions. East Coasters are crying.

JERSEY MIKE’S

Just get the Sub in a Tub. It’s all the toppings and fillings of your favorite sub minus the bread.

JIMMY JOHN’S

Get the unwich and your favorite sub. I like the turkey with provolone or the tuna unwich. If you think you’ll miss the chips, get a pickle as a side.

MCDONALD’S

Get the Quarter Pounder with Cheese or Big Mac and toss the buns. The Big Mac special sauce will add carbs, but I’ve eaten it and still lost weight if I watch the rest of my carbs for the day.

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NOODLES AND COMPANY

They’ve got zoodles now! Your best option is the Zucchini Pesto with Grilled Chicken. The Caesar Salad with Chicken (minus the croutons) is another good choice.

OLIVE GARDEN

The herb-grilled salmon is a good option. Watch the salad as it will add carbs from the dressing.

OUTBACK

Order a salad or other veggie instead of a baked potato. Pick any of the steaks or fish like lobster, halibut, crab, and salmon. Their salmon is actually really great!

PANERA

Get the green goddess salad, which has chicken, egg, and avocado.

PRET A MANGER

Get the Pret’s Chef Salad With Herb Ranch Dressing with roasted turkey, eggs, avocado, and bacon over the top of greens with cucumber. Add herb ranch dressing for a keto-friendly meal.

RED LOBSTER

Just say no to the Cheddar Bay biscuits. Choose items like the steamed lobster, crab legs, grilled shrimp, or scallops. Add some veggies or a salad.

RED ROBIN

Red Robin is known for their burgers so get one with a lettuce wrap or just toss the bun and use a fork and knife. The Royal has a fried egg on top and the Guacamole Bacon is a keto lover’s delight.

RUBY TUESDAY’S

They specialize in Cajun-style dishes so look for the dry rubs. They also have burgers and steaks and chicken dishes with avocado or bacon.

SHAKE SHACK

Get a burger with a lettuce wrap or consider the Smoke Shack (minus the bun), which has cheese and bacon and spicy relish.

SUBWAY

Get your fave sub as a salad. Don’t bother with the chopped salad (they bring out a giant bowl and chop everything up). Just ask for the regular salad. They’ll just layer everything in a bowl. Much quicker and easier for everyone! Just avoid sugary dressings and stick to vinegar and oil. I like the tuna salad.

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TACO BELL

Go for the Cantina Power Bowl, but skip the rice and beans. Get lettuce, sour cream, cheese, extra protein, guacamole, and hot sauce.

TGI FRIDAYS

Try the Cobb Salad with Grilled Chicken or a lettuce wrapped burger. The salads are a lot of calories so order the smaller lunch size. Ranch, blue cheese, and Caesar are your best dressing choices.

WENDY’S

The Baconator is a good choice here. Toss the bun and hold the ketchup. Wendy’s has grilled chicken, too.

The Scales Not Moving, but I'm Getting Smaller

The mystery of my weight loss continues as I weighed in today and am no lighter on the scale, but I’m actually looking smaller! My clothes are looser and I can see the weight loss when I look in the mirror, but I wouldn’t know it from the scale! Cue The X Files theme. I feel like these pictures accurately reflect how truly short I am!

I’ve dropped two sizes, but only a few pounds on the scale since June so I’m basically ignoring the scale at the moment and just going by how I look and how my clothes feel. I may be picking up some muscle from starting to jog and I’ve done a bit of pilates mat work when I feel like it.

I’ve been pretty happy with my food this past week. I ate cream cheese pancakes in the first half of the week and bacon, egg, and cheese in the latter half of the week for breakfast. The turkey burgers with A-1 were great last week so I’ll probably do that again this coming week. The Quest chips are too good, but they’re great with my burger or as a snack at night (and sometimes, both LOL).

I tried a new place today for lunch because I was in a different area running errands. I got a chicken salad from California Tortilla. It was tasty! I had them hold the corn and tortilla strips and I got ranch dressing. I’d definitely go there again!

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I ran out of cream today. I usually prefer that in my coffee, but bulletproof coffee to the rescue. I had butter and coconut oil so I added them to coffee and blended in the bullet blender for a few seconds. I actually don’t mind the taste of BPC so it’s good to have that as a backup option when I run out of cream!

I treated myself this morning to a perfume that I’ve wanted for a while. Guerlain Art of Materials - Spiritueuse Double Vanille Eau de Parfum is one I’ve had my nose on, but never purchased. I pulled out the tiny sample I had of it and gave it a sniff and it’s love at first whiff. It’s a boozy vanilla that just smells so great to me. My gift to myself for sticking with my diet, even during my very stressful week!

Quick Keto Lunch Ideas

I’m always looking for quick lunch ideas that don’t require a lot of prep and are easy to transport to work. This pre-made chef salad from my local grocery store has plenty of turkey, ham, cheese, eggs, and veggies and even comes with a dressing packet. Here’s some other quick ideas..

  • Tuna or chicken salad with veggies or lettuce

  • Roasted or grilled chicken with roasted veggies and dip

  • Bacon, hardboiled eggs, and lettuce or veggies with dressing or guac

  • Turkey or chicken sausage with cooked or raw veggies and dip

  • Pepperoni, salami or other meat with string cheese and tomatoes

  • Cobb salad

  • Caesar salad with chicken (minus the croutons - use parmesan crisps instead)

  • Bunless burger with cheese and your choice of toppings (pickles, onions, mayo, mustard, guac)

  • Steak, pork, or chicken bowl with cauliflower rice, cheese, salsa, sour cream, cheese, guac

What are some of your favorite Keto lunches?

Find Your Go-To Fast Food Keto Meals So You Always Know What To Eat

We’ve all been there. You’re out running errand after errand, running from place to place, and next thing you know, you need food NOW. This could be a recipe for disaster if you haven’t planned out some Keto-friendly options ahead of time.

I make sure I know what I can eat at every shopping center I go to so that I’m never stuck without food. At any of the popular “burger” joints, you can get a burger and just toss the bun. If they have grilled chicken, that works, too. Watch the breaded or “crispy” chicken as it will probably contain lots of carbs in the breading. Some fast food restaurants have pretty good salads. Again, choose grilled chicken if that’s an option.

Subway’s are everywhere and you can do what I do and get a salad instead of a sub! I get the regular salad (not chopped because that takes too long). I get the tuna, but you could get almost any of the other meat options like steak or roasted chicken. Add whatever veggies and toppings you like. I just get oil and vinegar with the tuna since the tuna already has mayo in it, but you can add a dressing - just check that it’s not full of carbs.

At Chipotle, a burrito bowl is my go-to. I get it without beans or rice. I load up on the fajita peppers, salsa, cheese, lettuce, and sour cream or guacamole. If you are at another Mexican restaurant, get the fajitas and just skip the tortilla wrappers or get a taco salad, but don’t eat the shell if it comes in one.

Noodles and Company now has several Zoodle options and you can get any of their regular noodle dishes with Zoodles instead. If you’re ordering Chinese takeout, just skip the rice and stick to meat and vegetables. Some places will even let you get sauce on the side or offer a steamed version. Pizza is harder but in a pinch, just eat the toppings! When all else fails, just pick meat or seafood and vegetables - this works for almost any restaurant of any kind.

If I’m worried there won’t be options I can eat, I toss a low carb, ready to drink protein shake in my bag so I’ve got something to hold me over until I can eat a real meal.

Now that you’ve got your plan, you can shop with ease, knowing you won’t be tempted by chips or fries from the food court!

Recipe: Easy Egg Salad

Egg salad is so easy to make. I try to keep some hardboiled eggs around the house for quick snacks and meals. This is perfect for when you are short on time and just need something quick.

I’m lazy so I buy the Eggland’s Best Hardboiled Eggs that are already cooked, but you could boil your own. This makes a small portion (for more, double the recipe).

  • 1 hardboiled egg

  • 1 TB Primal Mayo

  • 1 TB sugar free relish

  • salt and pepper

Chop the egg and add the mayo and relish and season to taste. You can add cheese, hot peppers, curry powder, or whatever your favorite add-ins are! I eat mine with salad. This makes a small serving, so just increase the amount of everything if you want more!