How To Eat Out On A Keto Diet

It is possible to stick to your keto diet and eat out. Here are ways you can do so:

Don't Eat Any Starches

Pass on the bread, pasta, potatoes, and rice. Keep temptation as far away from your plate as possible.

The Palto Eating out on a Keto Diet - Pan seared salmon dinner.jpg
  • If ordering an entrée, most restaurants will substitute a salad or extra veggies for the starch.

  • If ordering a sandwich or burger, most restaurants will substitute lettuce wraps for the bun.

  • If they will not substitute, simply toss the unwanted item, regardless.

If, in spite of careful ordering, your plate arrives with a starchy side, consider your options. If you are certain you can leave it there, untouched, feel free. If you will be tempted to eat some of it, immediately ask the waiter to replate the meal without the starch. If you are at a more casual place, take care of the unwanted food yourself by discarding it in the trash.

If you feel you must explain yourself and need a cop out simple tell the waiter you have stomach issues or a restrictive diet, typically they won’t question you.

Add healthy fats

Restaurant meals can be low in fat, making it hard to feel satisfied without eating carbs. But this problem can be fixed.

  • Ask for extra butter and melt it on veggies and/or meat.

  • Ask for olive oil and vinegar dressing and drizzle the oil liberally on salads and your meal.

  • Some restaurants serve cheaper vegetable oils (full of omega 6 fat) rather than olive oil. This is not as healthy and ask for olive oil or coconut nut oil. To avoid this many seasoned low-carb eaters carry a small bottle of olive oil with them.

Watch sauces and condiments

Some sauces, like Béarnaise sauce, contain mostly fat. Others, like ketchup, contain mostly carbs. Gravies can go either way, so try to eliminate it all together just in case. 

If you are unsure about the sauce, ask about the ingredients and avoid it if it contains sugar or flour. You can also ask for the sauce on the side so you can decide how much to add to your meal.

Choose drinks with care

Perfect drinks are water, sparkling water, tea, or coffee.

You may have to get creative

If nothing on the menu is working, feel free to get creative.

  • What about the Spaghetti Bolognese item – could the restaurant serve just the sauce in a bowl, like soup, with a large serving of sautéed veggies on the side? Both would be perfect!

  • Or, try to order multiple appetizers? A salad paired with a shrimp cocktail and a cheese plate makes a wonderful keto dinner.

Eating fast Food…

I know what you are thinking… and yes I would recommend eating fast food at all. However, to be honest there are time when you have no choice, and for this reason we would rather prepare you and equip you with the proper tools. We decided to find out how simple it is to grab something quick and convenient to eat in popular fast food chains.

Here’s the result of my investigation – fast-food places for keto.

The Palto Keto at Chick Fil A
  • 8 pieces of grilled chicken nuggets with coleslaw

  • Cobb salad with grilled chicken

  • Unsweetened tea or iced coffee

The Palto Eat Keto at Starbuck
  • Grande ice coffee with heavy cream

  • Bacon egg bite or pepper egg bite

The Palto Keto at Chiptole
  •  Chicken Bowl

  • Unsweetened tea

The Palto Keto at In N Out
  • Double-double protein style

  • Double-double animal-protein style  

The Palto is here to make your keto diet easy and convenient. If you don’t want to eat out, shop, cook, portion size your meals allow for us to do it for you.