Dining Out Guide: Key Principles for Eating Out on a Ketogenic Diet
Navigating restaurant menus while staying true to your ketogenic way of eating (WOE) can feel like a minefield. But fear not! This guide will equip you with simple principles and practical tips to enjoy dining out while staying on track.
The 6 Main Principles of Eating Out on Keto
Avoid Carbs: Steer clear of bread, pasta, rice, and pastry-based dishes.
Ditch the Sugar: Skip sugary sauces, desserts, and salad dressings (check labels if possible).
Focus on Low Carb & High Protein: Choose dishes featuring lean proteins and non-starchy vegetables.
Skip Fried Foods: Opt for baked, grilled, or steamed options over breaded and fried.
Embrace Healthy Fats: Look for meals with avocados, olive oil, or fatty fish.
Stay Hydrated: Water is your friend—avoid sugary drinks and stick to still or sparkling water.
Now let’s dive into how to apply these principles across various cuisines.
Indian Cuisine
Indian menus can be carb-heavy, but with a little know-how, you’ll find plenty of keto-friendly gems.
What to Avoid: Naan, rice, pappadums, samosas, pakoras, and potato-based dishes like aloo bhaji.
Starters: Kebabs and Tandoori items are winners—flavourful, filling, and often paired with salad.
Main Courses: Stick to meat or vegetable curries like Butter Chicken, Korma, Tikka Masala, Rogan Josh, or Balti. Paneer, cauliflower, and aubergine dishes are excellent vegetarian options.
Sides: Sag Bhaji (spinach and garlic) makes a great accompaniment.
Pro Tip: Dreaming of cauliflower rice on the menu? Until it happens, skip the carbs and focus on protein and veg.
Thai, Vietnamese & Far Eastern Cuisine
With their fragrant spices and fresh flavours, these cuisines are a delight—but sugar lurks in many dishes.
What to Avoid: Sticky rice, noodles, spring rolls, and sugary sauces.
Starters: Spicy green papaya salad (Som Tam), Tom Yum Soup, or chicken satay skewers are excellent choices.
Mains: Look for coconut milk-based curries (red, green, or yellow). Stir-fried dishes with ginger, chilli, or Thai basil (like Pad King Sod) are also great—just swap rice for steamed veggies or salad.
Steamed Options: Steamed fish dishes are often flavour-packed and keto-friendly.
Chinese Cuisine
Chinese food can be tricky, with thickeners and sugars sneaking into many dishes. Here's how to make it work:
What to Avoid: Saucy dishes, spring rolls, sweet & sour items, and rice or noodles.
Go-To Dishes: Crispy duck (skip the pancakes and hoi sin), Foo Yung omelette, or stir-fries like Beef & Cashew Nuts or Chicken with Ginger.
Starter Ideas: Salt and pepper ribs or plain edamame.
Pro Tip: Be cautious of hidden carbs in sauces—always ask about preparation if you're unsure.
Middle Eastern Cuisine
This is one of the easiest cuisines to navigate on keto, offering a plethora of delicious, low-carb choices.
What to Avoid: Breads, pastry, and potato-based sides.
Top Picks: Kebabs, grilled meats, or roasted fish paired with salad. Dips like baba ganoush (aubergine) and cacik (yoghurt with mint and cucumber) are must-tries.
Extra Favourites: Halloumi, Turkish sausage, or king prawns grilled to perfection.
Italian Cuisine
Navigating an Italian menu can be tough, but with a little creativity, you’ll find options.
What to Avoid: Pasta, pizza, arancini, and risotto.
Best Bets: Chicken Caesar salad (ditch the croutons), antipasti platters (cured meats, olives, and sundried tomatoes), or grilled chicken and fish dishes. Request swaps like extra veggies instead of potatoes.
Pro Tip: Don’t hesitate to ask for substitutions—many restaurants are happy to accommodate.
American, Burgers & BBQ
American menus can be carb-laden, but there are great options for keto diners.
Starters: Buffalo chicken wings (unbattered) with blue cheese dip.
Mains: BBQ favourites like brisket, pulled pork (unsauced), or ribs. Opt for non-breaded chicken or a steak with side salad.
Burger Hack: Go bunless! Many places now offer cheeseburger salads that pack all the flavour without the carbs.
Pro Tip: Watch out for processed mayo in coleslaw and ask for dressing on the side.
Japanese Cuisine
Japanese cuisine is a mixed bag for keto lovers, but there’s still plenty to enjoy.
What to Avoid: Sushi, tempura, and rice-based dishes.
Best Picks: Sashimi is a keto dream—fresh, light, and satisfying. Start with edamame or a bowl of miso soup.
Steamed Delights: Look for steamed fish or vegetable dishes for a clean and nourishing option.
Dining out on a ketogenic diet doesn’t mean sacrificing flavour or fun. With a little preparation and a willingness to customise your order, you can enjoy meals at your favourite restaurants without breaking your WOE. Remember, you’re paying for your food, so don’t hesitate to request swaps or omit items that don’t serve your goals. Stay mindful, make smart choices, and savour the experience!