Life doesn’t stop because I stopped eating carbs and sugar. Cafe brunches, pub dinners and “we should catch up over lunch” still happen.
I see a lot of people new to keto and low carb genuinely freaked out about eating out keto. I get it. Menus can look like a carb minefield. But it’s easier than it looks, and you can enjoy a meal at a cafe or restaurant without spending the whole time doing sums.
Personally, I find accessible entries and bathrooms more problematic than something on the menu I can eat.
Start with a protein-forward place
This is the easiest place to start. A restaurant with a grill menu, or one that’s built around meat, already has keto-friendly options sitting right there.
Pubs are good for this too. They tend to have something for everyone, and there’s usually steak and a grilled chicken option. Ask for salad or extra veg instead of chips and you’re done.
Watch the sauces. Gravy and some pepper sauces are thickened with flour, so ask, or order them on the side.
Eating out keto starts with the menu
I was doing this long before keto, because of allergies (and it’s a bit ASD as well). It’s just as useful now.
Most restaurants have their menu online, or some helpful person has posted it on Zomato or Tripadvisor. Have a look. See which meals are protein-forward and which ones are mostly a plate of starch with a garnish.
If a dish sounds sugary, Google how it’s usually made.
The low-spoon bonus is that you make the decision at home, on your terms. That’s far easier than staring at a menu in a noisy room with a brain that’s already clocked off. I do my menu homework with a coffee in hand. Ordering without one is a different story.
Where the hidden carbs and sugar live
The main course name rarely tells you. The coating, the sauce and the glaze do. Look out for:
- crumbed or battered coatings
- glazes and sweet marinades
- gravies, sauces and soups thickened with flour or cornflour
- sweet dressings
- anything “gluten-free”, which isn’t automatically low carb
If the menu doesn’t say, ask. “Is the sauce thickened with flour?” is a perfectly normal question for a kitchen.
Some cuisines are easier than others
Some kitchens do the hard work for you.
- Grill and steakhouse: steak, chicken or lamb with veg or salad.
- Mexican: the fillings without the rice and tortillas, plus guacamole and salad.
- Greek: grilled meats and salad.
- Korean BBQ: grilled meat and the veg side dishes. Check the marinades, as many are sweet.
- Indian: tandoori dishes without the rice or naan.
Stir-fries and some other Asian dishes can be trickier, because the sauces are often sweet or thickened with cornflour. Worth asking, or checking the menu first.
Don’t forget the drinks
A keto-friendly meal can still be undone by the drinks list.
- Easy wins: soda water, sparkling mineral water, and tea or coffee without syrup.
- Watch out for: cocktails, mixers, soft drinks and flavoured coffees. They’re often loaded with sugar.
I haven’t had my coffee yet, so I may be a bit biased about the coffee bit.
Brunch
Brunch is where I most often see keto go sideways, mostly because the toast arrives whether you want it or not. Eggs, bacon, mushrooms and avocado are a solid start. Ask for extra veg instead of toast.
I almost always add a side of halloumi if it’s not already part of dish.
Make it easier on your spoons
Eating out can use a lot of energy before the food even turns up. A few things that help:
- Decide before you go. Look at the menu at home, on a good day, so there’s one less decision when you’re there.
- Message the venue. If you have a question about ingredients, a quick message or call ahead beats trying to work it out in a noisy room.
- Think about the sensory load. Noise, lighting and crowds all take energy. A quieter time or a table away from the speakers can make a difference.
- Check seating and access. If queuing or perching on a high stool is hard, ask when you book.
- Pack a back-up snack. A small bag of nuts or a cheese stick means a disappointing menu isn’t a crisis.
Ask for what you need
Most kitchens have heard it before. “Could I swap the chips for a side salad?” or “No bread, please” is a normal request, and no one’s going to faint.
You don’t have to eat it just because it’s there
I still battle with this one, because I hate wasting food. But food on your plate isn’t an obligation.
There have been times I’ve ordered brunch, asked for no bread, and it’s still arrived with bread. I just don’t eat it. The bread isn’t a test, and no one’s marking it.
Save this one for the next time someone suggests lunch.
Your turn
What’s your go-to order when you eat out keto? Or the sneakiest bit of sugar you’ve found hiding on a menu? Tell me in the comments. I’m always collecting tips, and I’ll be reading them with my second coffee.
