30 Best Keto-Friendly Chain Restaurants: The Ultimate Low-Carb Dining Guide

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Keto-Friendly Chain Restaurants

Maintaining a ketogenic diet while dining out can be challenging, but many restaurant chains now offer excellent low-carb options. This comprehensive guide will help you navigate menus and make keto-friendly choices at popular establishments across the United States.

Fast-Casual Restaurants

1. Chipotle

  • Best Options:
    • Salad bowl with carnitas or steak
    • Guacamole and cheese toppings
    • Skip: rice, beans, and corn salsa
  • Pro Tip: Their online nutrition calculator helps build perfect keto meals

2. Panera Bread

  • Best Options:
    • Greek salad with chicken (no quinoa)
    • Green Goddess Cobb salad
    • Caesar salad with chicken
  • Pro Tip: Request extra protein and olive oil instead of dressing

3. Five Guys

  • Best Options:
    • Bunless burger in a bowl
    • Extra toppings: bacon, cheese, avocado
    • Lettuce wrap option available
  • Pro Tip: Add extra patties for a higher fat ratio

4. Subway

  • Best Options:
    • Chopped salads with protein
    • Double meat options
    • All sauces except sweet onion
  • Pro Tip: Ask for extra olive oil and vinegar

Casual Dining Restaurants

5. Buffalo Wild Wings

  • Best Options:
    • Traditional wings (avoid breaded)
    • Dry rubs or parmesan garlic sauce
    • Side salad with ranch
  • Pro Tip: Check nutrition info for sauces

6. Applebee’s

  • Best Options:
    • Grilled chicken breast
    • Ribeye steak
    • Caesar salad without croutons
  • Pro Tip: Substitute any potato sides with steamed broccoli

7. Outback Steakhouse

  • Best Options:
    • Grilled salmon
    • Melbourne porterhouse
    • Steamed vegetables
  • Pro Tip: Request no seasoning on steaks to avoid hidden carbs

8. Red Lobster

  • Best Options:
    • Steamed lobster tail
    • Grilled shrimp skewers
    • Caesar salad (no croutons)
  • Pro Tip: Ask for drawn butter instead of sauces

Fast Food Options

9. McDonald’s

  • Best Options:
    • Bunless Quarter Pounder
    • Bacon, egg, and cheese (no biscuit)
    • Side salad
  • Pro Tip: Order breakfast items all day for more protein options

10. Wendy’s

  • Best Options:
    • Baconator without bun
    • Grilled chicken sandwich (no bun)
    • Southwest avocado salad
  • Pro Tip: Use their mobile app to customize orders

11. Burger King

  • Best Options:
    • Bunless Whopper
    • Grilled chicken sandwich (no bun)
    • Garden salad
  • Pro Tip: Add extra cheese and bacon for more fat

12. KFC

  • Best Options:
    • Grilled chicken pieces
    • Green beans
    • Caesar side salad
  • Pro Tip: Avoid all breaded items

Pizza Chains

13. Domino’s

  • Best Options:
    • Wings (traditional, not breaded)
    • Pizza toppings without crust
    • Garden salad
  • Pro Tip: Order chicken wings with garlic parmesan sauce

14. Papa John’s

  • Best Options:
    • Wings (naked)
    • Chicken poppers (no breading)
    • Garden salad
  • Pro Tip: Create your own crustless pizza bowl

Coffee Shops

15. Starbucks

  • Best Options:
    • Americano with heavy cream
    • Bacon and Gruyere egg bites
    • Plain coffee with sugar-free syrups
  • Pro Tip: Ask for “light” ice in iced drinks

16. Dunkin’

  • Best Options:
    • Coffee with sugar-free flavoring
    • Bacon and egg wake-up wrap (no wrap)
    • Snackin’ bacon
  • Pro Tip: Request almond milk or heavy cream

Family Restaurants

17. IHOP

  • Best Options:
    • Create your own omelet
    • Grilled chicken breast
    • Side of bacon or sausage
  • Pro Tip: Ask for no pancake batter in omelets

18. Denny’s

  • Best Options:
    • Build your own Grand Slam (eggs, bacon, sausage)
    • Grilled chicken breast
    • Side salad
  • Pro Tip: Order breakfast items all day

Steakhouses

19. Texas Roadhouse

  • Best Options:
    • Any steak
    • Grilled salmon
    • Sauteed mushrooms
  • Pro Tip: Request no steak seasoning

20. LongHorn Steakhouse

  • Best Options:
    • Renegade Sirloin
    • Grilled salmon
    • Steamed asparagus
  • Pro Tip: Ask for extra butter on vegetables

Mexican Restaurants

21. On The Border

  • Best Options:
    • Fajitas (no tortillas)
    • Grilled shrimp
    • Guacamole salad
  • Pro Tip: Request extra sour cream and cheese

22. Moe’s Southwest Grill

  • Best Options:
    • Burrito bowl (no rice/beans)
    • Salad with protein
    • Extra guacamole
  • Pro Tip: Load up on cheese and sour cream

Seafood Restaurants

23. Bonefish Grill

  • Best Options:
    • Grilled fish of the day
    • Steamed vegetables
    • Caesar salad (no croutons)
  • Pro Tip: Request lemon butter sauce

24. Joe’s Crab Shack

  • Best Options:
    • Steamed crab legs
    • Grilled shrimp
    • Side salad
  • Pro Tip: Ask for drawn butter

Asian Restaurants

25. P.F. Chang’s

  • Best Options:
    • Asian Caesar salad (no wonton strips)
    • Mongolian beef (no sauce)
    • Buddha’s Feast (steamed)
  • Pro Tip: Request extra oil instead of sauce

26. Panda Express

  • Best Options:
    • String bean chicken breast
    • Grilled teriyaki chicken (no sauce)
    • Mixed vegetables
  • Pro Tip: Skip the rice and noodles

Sports Bars

27. Buffalo Wild Wings

  • Best Options:
    • Traditional wings (various dry rubs)
    • Naked tenders
    • Side salad
  • Pro Tip: Ask for wings “extra crispy”

28. Hooters

  • Best Options:
    • Original wings (no breading)
    • Caesar salad (no croutons)
    • Grilled chicken breast
  • Pro Tip: Request extra celery and blue cheese

Sandwich Shops

29. Jersey Mike’s

  • Best Options:
    • Sub in a tub
    • Extra meat and cheese
    • Oil and vinegar dressing
  • Pro Tip: Add extra lettuce for crunch

30. Jimmy John’s

  • Best Options:
    • Unwich (lettuce wrap)
    • Extra meat and cheese
    • Oil and vinegar
  • Pro Tip: Add avocado spread for healthy fats

Tips for Keto Success When Dining Out

General Guidelines

  1. Always request no bun, bread, or tortillas
  2. Substitute starches with extra vegetables
  3. Ask for extra butter or oil for added fats
  4. Check nutrition information online before visiting
  5. Don’t be afraid to make special requests

Hidden Carbs to Watch For

  • Salad dressings
  • Marinades and sauces
  • Vegetable glazes
  • Seasoning blends
  • Breading on proteins

Smart Ordering Strategies

  • Review menus online beforehand
  • Ask about preparation methods
  • Request modifications clearly
  • Consider ordering multiple appetizers
  • Always have a backup plan

Conclusion

Maintaining a ketogenic diet while dining out is increasingly feasible as more restaurants accommodate low-carb lifestyles. Remember to be specific with your requests, don’t be afraid to ask questions, and always prioritize whole, unprocessed foods when possible. With this guide, you can confidently navigate menus while staying in ketosis.

Remember that menu options and availability may vary by location, and it’s always wise to verify nutritional information at your specific restaurant, as preparations and ingredients can change over time.