Eating keto at home? Easy. Eating keto on the road, at a business lunch, or during a night out with friends? That’s where things get tricky.
Whether you’re new to the ketogenic lifestyle or a seasoned low-carb eater, dining out can feel like navigating a carb-filled minefield. Bread baskets, sugary sauces, starchy sides—most menus weren’t exactly built with keto in mind. But the good news? It’s absolutely possible to stay keto without giving up the joy of eating out. You just need the right knowledge and a little strategy.
What Is Keto, Anyway?
The ketogenic diet is a high-fat, moderate-protein, and very low-carb eating plan. The goal is to shift your body into ketosis, a metabolic state where it burns fat for fuel instead of carbohydrates. To achieve this, most keto eaters keep their daily net carbs between 20–50 grams.
That means sugar, bread, pasta, rice, and even some fruits are largely off-limits. Instead, the keto plate focuses on meats, healthy fats (like avocado and olive oil), eggs, cheese, and low-carb vegetables.
People choose keto for a variety of reasons: weight loss, improved mental clarity, better blood sugar control, and even to manage chronic conditions like type 2 diabetes. But one of the most common hurdles? Dining out without breaking ketosis.
Why It’s Tricky to Eat Out on Keto
Most restaurants—especially chain spots—are built around carbs. From the free bread basket to sauces loaded with hidden sugars, even “healthy” items can be secretly keto-unfriendly.
Here’s what makes eating out on keto challenging:
- Hidden ingredients: Sugar, flour, and starch sneak into sauces, marinades, and dressings.
- Limited substitutions: Not all places offer lettuce wraps or keto sides.
- Portion control: Even low-carb items can kick you out of ketosis if portion sizes are too large or unbalanced.
- Temptation: Let’s be honest, when everyone else is diving into garlic bread or fries, it takes willpower to say no.
But don’t worry—this guide is here to help you navigate menus like a pro.
Quick Tips for Keto Dining Out
Before we dive into the best keto-friendly restaurants across the U.S., here are a few quick tips to help you stick to your macros no matter where you go:
- Review the menu online before you go. Most chains post nutrition info.
- Go bunless or wrapped in lettuce—burgers and sandwiches can often be customized.
- Stick to grilled, roasted, or sautéed proteins and avoid breaded or fried.
- Swap your sides—ditch the fries, rice, or mashed potatoes for steamed veggies or a side salad (with low-carb dressing).
- Watch out for sugar bombs in sauces and dressings—ask for olive oil, butter, or lemon instead.
- Don’t be shy—ask your server how dishes are prepared and request substitutions.
Now that you’ve got the basics, let’s dig into the most keto-friendly restaurants across the country—from national chains to hidden gems you’ll want to bookmark.
Top National Keto-Friendly Chains
When you’re on the go and need a keto-friendly meal, big-name chains can actually be your best friend. Many of them offer customizable options or naturally low-carb meals that fit your macros without the guesswork. Here are four of the best national chains for keto eaters in the U.S. in 2025.
Chipotle
Chipotle is one of the most keto-adaptable fast-casual restaurants out there. With its build-your-own-bowl concept, you can skip the rice and beans and load up on protein, healthy fats, and low-carb veggies.
Keto Menu Picks:
- Keto Bowl: Includes romaine lettuce, carnitas or grilled chicken, tomatillo green-chili salsa, cheese, and guacamole.
- Custom Bowl: Start with lettuce, add double protein (chicken, steak, carnitas), fajita veggies, sour cream, cheese, and guac. Skip rice, beans, corn, and tortillas.
Price Range:
$9–$13 depending on protein and add-ons.
Estimated Calories:
- Keto Bowl: ~540–650 calories
- Custom Bowl: ~500–700 calories depending on toppings
In-N-Out Burger
This West Coast favorite is super keto-friendly—if you know the secret code. The “Protein Style” option swaps the bun for lettuce, and you can go “Flying Dutchman” style for an ultra-low-carb option.
Keto Menu Picks:
- Double-Double Protein Style: Two beef patties, cheese, lettuce wrap, tomato, onion, no bun.
- Flying Dutchman: Two patties with two slices of cheese—no bun, no veggies.
- Customize It: Add mustard instead of ketchup, skip the spread (or get it on the side—it’s not very keto-friendly).
Price Range:
$5–$9 depending on burger size and customizations.
Estimated Calories:
- Double-Double Protein Style: ~520 calories
- Flying Dutchman: ~390–450 calories
Five Guys
Five Guys may be famous for their fries, but don’t let that scare you away. Their burgers are high-quality, and the customization options make keto dining simple.
Keto Menu Picks:
- Bunless Cheeseburger (served in a bowl or lettuce wrap): Double beef patties, cheese, bacon, mushrooms, pickles, grilled onions, mayo, mustard.
- Bunless Bacon Burger: Same as above, just more fat!
- No Bun, No Problem: Request any toppings except BBQ sauce, ketchup, or relish.
Price Range:
$8–$12 depending on toppings and size.
Estimated Calories:
- Bunless Bacon Cheeseburger Bowl: ~650–750 calories
- Lettuce-wrapped Burger with Cheese & Mayo: ~600 calories
Red Lobster
Seafood is a great keto choice, and Red Lobster has plenty of low-carb, high-protein options. Just steer clear of breaded items and the (delicious but deadly) Cheddar Bay Biscuits.
Keto Menu Picks:
- Wood-Grilled Salmon (no glaze) with broccoli and side salad (no croutons).
- Lobster or Crab Legs with drawn butter and a side of asparagus or green beans.
- Shrimp Scampi (watch for added carbs in sauce, ask for light sauce or grilled shrimp instead).
Price Range:
$15–$30 depending on seafood type and location.
Estimated Calories:
- Grilled Salmon Meal: ~500–600 calories
- Crab Legs with Butter & Broccoli: ~450–550 calories
- Shrimp Scampi: ~600–700 calories (ask for sauce on the side to reduce carbs)
Pro Tip: Always double-check online nutrition calculators or ask staff if you’re unsure—especially about sauces and marinades. Chains are usually transparent and happy to help.
Best Sit-Down Restaurants for Keto
Dining out doesn’t have to mean ditching your keto goals—especially at popular sit-down chains that offer expansive menus and customization options. Whether you’re out with family or meeting friends, these restaurants have solid low-carb options that let you stay in ketosis and enjoy your meal.
The Cheesecake Factory
Despite its carb-loaded name, The Cheesecake Factory is surprisingly keto-friendly when you know what to order. With a huge menu, customizable plates, and even low-carb dessert options, it’s a keto gem.
Keto Menu Picks:
- Grilled Salmon or Chargrilled Steak with broccoli and side salad (no croutons, low-carb dressing like ranch or oil & vinegar).
- Cobb Salad (without corn, with full-fat dressing).
- Lettuce-Wrapped Burger (no bun, no fries).
- Low Carb Cheesecake (sweetened with Splenda — ~6g net carbs per slice).
Price Range:
$16–$30 for entrees
$9 for keto cheesecake
Estimated Calories:
- Grilled Salmon with Veggies: ~600–750 calories
- Lettuce-Wrapped Burger: ~500–650 calories
- Low Carb Cheesecake: ~570 calories, 6g net carbs
Chili’s Grill & Bar
Chili’s offers classic American Tex-Mex with enough flexibility to create a keto-friendly meal. The key is to go bunless, ditch the tortillas, and avoid sugary sauces.
Keto Menu Picks:
- 6 oz Sirloin with steamed broccoli and avocado slices.
- Grilled Chicken Salad (no tortilla strips, ask for ranch or oil-based dressing).
- Fajitas (No Tortillas): Choose steak or chicken, load up on peppers, onions, guac, and sour cream.
Price Range:
$12–$22 depending on dish
Estimated Calories:
- Sirloin & Broccoli: ~450–550 calories
- Chicken Fajitas (no tortillas): ~500–700 calories depending on toppings
LongHorn Steakhouse
A steakhouse is naturally keto-friendly, and LongHorn doesn’t disappoint. Steer clear of starch-heavy sides and sweet glazes, and you’re golden.
Keto Menu Picks:
- Renegade Sirloin with steamed asparagus or broccoli.
- Flo’s Filet (no sauce) with side salad (no croutons, ranch or oil-based dressing).
- Grilled Salmon or Chicken with butter sauce and a side of Brussels sprouts or mixed greens.
Price Range:
$18–$35 depending on the cut
Estimated Calories:
- 6 oz Sirloin with Veggies: ~500–650 calories
- Flo’s Filet with Salad: ~600–700 calories
Ruby Tuesday
Ruby Tuesday is a sleeper hit for keto eaters thanks to its Garden Bar, which makes building your own keto-friendly salad simple and satisfying.
Keto Menu Picks:
- Grilled Chicken or Ribeye with a side of steamed zucchini or green beans.
- Garden Bar Salad: Load up on greens, boiled eggs, bacon bits, cheese, and ranch or oil-based dressing.
- Bunless Burger or Turkey Burger with steamed broccoli.
Price Range:
$10–$20 for most meals
Estimated Calories:
- Bunless Burger with Veggies: ~550–650 calories
- Ribeye with Greens: ~700–800 calories
- Garden Bar Salad: ~400–600 calories depending on toppings
Olive Garden
Keto at Olive Garden? Yes—it just takes a little creativity. While pasta and breadsticks are off-limits, their protein and salad options still make it possible.
Keto Menu Picks:
- Herb-Grilled Salmon with broccoli (skip the side pasta).
- Grilled Chicken Margherita (no pasta, ask for extra vegetables).
- Famous House Salad (No Croutons) with oil & vinegar dressing.
Price Range:
$14–$25 for entrees
Estimated Calories:
- Grilled Chicken Margherita: ~550 calories
- Salmon with Broccoli: ~600 calories
- House Salad (No Croutons): ~150–200 calories
Pro Tip: At any sit-down restaurant, make your keto meal bulletproof by:
- Asking for double veggies instead of starch.
- Skipping the bread basket.
- Choosing oil-based dressings and avoiding any “glaze” or “breading.”
Hidden Keto Gems
While national chains are an excellent go-to, nothing beats the charm and creativity of local favorites and keto-specific cafés. These “hidden gems” often offer more inventive dishes and personalized service that align beautifully with keto goals.
Laughing Planet
Laughing Planet remains an active and beloved fast-casual chain, with 14 locations across Oregon, Washington, and Nevada—7 of them in Portland. Their focus? Globally inspired bowls, burritos, soups, and salads made with plenty of keto, paleo, vegetarian, and gluten-free options available.
Keto-Friendly Offerings:
- Paleo Bowl: Clocking in at ~420 calories, with 28 g fat, 23 g carbs, and 24 g protein. While moderate in carbs, it can work if other meals are very low-carb.
- House Green Salad (small): A great low-carb pick—only 4 g total carbs, 130 calories, 13 g fat, and 1 g protein.
Insider Tip: Not all menu items are keto-friendly—such as the Thai Bowl, which packs 48 g net carbs and may kick you out of ketosis. Approach thoughtfully.
Smaller Keto‑Focused Cafés
These spots might not be nationwide, but they bring creativity and community to keto dining—and your guide can spotlight a growing list over time:
- The Keto Kitchen, Low Carb Bistro, Dine In Keto — urban eateries offering zucchini noodles, cauliflower bowls, keto pancakes, and more.
- WISK (Calgary, Canada) — a pioneering 100% low-carb café, with everything under 5 net carbs per item. Great model inspiration, even if outside the U.S.
What It’s Really Like to Eat Out on Keto
Tips for Ordering Keto Anywhere
You don’t need a special menu to eat keto—just some smart strategies and a little confidence. Whether you’re at a diner, food truck, upscale steakhouse, or random airport cafe, here’s how to stay low-carb without making a scene (or sacrificing flavor).
What to Say to Servers (Without Making It Awkward)
Clear, friendly communication is key. Servers deal with dietary requests all the time—just keep it direct and polite.
Say this:
- “Can I have this without the bun/bread/tortilla?” (They hear this all the time.)
- “Could I sub the fries for a side salad or steamed veggies?”
- “Is there any sugar or flour in the sauce?” (Sauces are sneaky!)
- “Can I get dressing on the side?” (So you control the amount/carbs.)
- “Is the chicken grilled or breaded?” (Always check—even “grilled” can come coated.)
Avoid saying:
- “I’m on keto so I can’t have this…” — Focus on the what, not the why. It’s quicker and easier for the server to help you.
Buns vs Lettuce Wraps (and Other Swaps That Work)
You’ll find that most restaurants are happy to customize, especially chains.
| Swap This | For This |
| Burger bun | Lettuce wrap or no bun |
| Tortilla (wraps, tacos) | Lettuce cups or in a bowl |
| Pasta | Extra veggies or zoodles (some spots) |
| Rice | Cauliflower rice or salad greens |
| Croutons (salads) | Extra cheese, nuts, or bacon bits |
Pro Tip: Many fast-casual spots now offer lettuce wraps by default—just ask!
Sides to Avoid (Carb Bombs in Disguise)
Some sides are obvious carb overloads. Others look innocent but can spike your blood sugar fast. Here’s what to watch out for:
| Common Side | Why to Avoid |
| French fries | Deep-fried carbs; 40–60g net carbs |
| Mashed potatoes | Full of starch, butter, and milk |
| Corn | Very high in sugar and starch |
| Baked beans | Often loaded with sugar (up to 30g) |
| Bread baskets | Even “just one” = carb disaster |
| Sweet sauces/glazes | BBQ, teriyaki, honey mustard, etc. |
| Fruit cups | Even small servings are high in sugar |
Instead, ask for:
- Steamed or grilled vegetables
- Side salad with full-fat dressing
- Avocado slices or guacamole
- Pickles or olives
- Extra protein (eggs, bacon, cheese, etc.)
Final Ordering Tips
When in doubt, go bunless + salad + dressing on the side. It works 90% of the time.
Double protein, skip the carbs: If you’re short on food volume, doubling meat or eggs often costs less than getting another meal.
Watch your drinks: Stick to water, sparkling water, black coffee, or unsweetened iced tea. Even “healthy” juices and smoothies can be sugar traps.
FAQs About Keto-Friendly Restaurants in the USA
Q1: Can I really eat keto at fast food restaurants?
A: Yes! Many national chains like Chipotle, In-N-Out, and Five Guys offer keto-friendly options—just skip the buns, tortillas, fries, and sugary sauces. Look for bowl options, lettuce wraps, and grilled proteins.
Q2: What should I avoid when ordering at restaurants on keto?
A: Avoid starchy sides (like fries, rice, mashed potatoes), bread, pasta, sugary dressings, BBQ/teriyaki sauce, and anything breaded. Always ask about hidden sugars in sauces or marinades.
Q3: How do I ask a server for keto modifications without being awkward?
A: Politely ask things like:
- “Can I get that without the bun?”
- “Is it grilled or breaded?”
- “Can I sub the fries for a salad or veggies?”
Servers are used to these requests—just be clear and kind.
Q4: Which sit-down restaurants are best for keto?
A: Great options include:
- Cheesecake Factory (low-carb menu items & keto salads)
- LongHorn Steakhouse (grilled meats + veggie sides)
- Ruby Tuesday (solid salad bar + bunless burgers)
- Olive Garden (order meat/veggies without pasta or bread)
Q5: Is Chipotle keto-friendly?
A: Yes! Try a Keto Lifestyle Bowl or build your own with:
- Lettuce base
- Carnitas or chicken
- Fajita veggies
- Guac
- No rice, no beans, no tortilla
Q6: What’s the easiest keto order at In-N-Out?
A: Ask for a “Double-Double Protein Style” — it’s a burger wrapped in lettuce instead of a bun. Add extra cheese or grilled onions (if you’re okay with a few extra carbs).
Q7: Are there dedicated keto restaurants in the U.S.?
A: A few! Some local cafés and smaller chains are keto-exclusive or keto-friendly, such as:
- Laughing Planet (select low-carb bowls)
- Keto Caveman Café (varies by city)
These are harder to find—Reddit and Yelp are great for discovering local gems.
Q8: Are sauces and dressings usually keto-safe?
A: Not always. Many contain hidden sugar, honey, or starch. Stick to:
- Olive oil & vinegar
- Ranch, Caesar, or blue cheese (ask for full-fat, on the side)
Avoid sweet sauces like BBQ, teriyaki, or balsamic glaze.
Q9: What’s a safe drink to order on keto when dining out?
A: Stick with:
- Water
- Sparkling water
- Unsweetened iced tea
- Black coffee
Avoid soda, juices, sweet teas, and most flavored lemonades.
Q10: How can I find keto-friendly places near me when traveling?
A: Use tools like:
- Google Maps: Search “keto-friendly restaurants” in your area
- Reddit: Try r/keto or r/KetoDining for up-to-date local tips
- Yelp: Type in “keto” + your city for filtered results
Note: Older platforms like WhereToKeto.com or KetoAnywhere.com may no longer be active.
Final Thoughts: Keto Dining Doesn’t Have to Be Complicated
Eating keto while dining out doesn’t mean settling for bland food or awkward substitutions. With the right tools, smart ordering hacks, and a bit of planning, you can enjoy delicious meals—from fast food to fine dining—without falling out of ketosis.
Whether you’re grabbing a lettuce-wrapped burger at In-N-Out, customizing a bowl at Chipotle, or navigating the menu at your favorite steakhouse, this guide gives you everything you need to stay low-carb on the go.
Your Next Steps:
- Bookmark this guide for your next road trip or night out
- Share with a friend who’s struggling to eat keto while eating out
- Leave a comment if you have a hidden gem or favorite keto-friendly spot!
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