Keto at Korean BBQ

Easy for keto5 to order1 to ask about2 to skip

At a Korean BBQ table you cook the meat yourself, which makes it one of the most keto-friendly meals out. The carbs come from sweet marinades, rice, noodles and a few of the side dishes (banchan).

Order this

Unmarinated pork belly (samgyeopsal), beef brisket (chadol), short rib cooked plain, steamed egg, kimchi and lettuce wraps.

Skip this

Rice, glass noodles (japchae), sweet marinated meats in large amounts, pancakes (jeon) and fried chicken.

Say this

“Which meats come unmarinated?”

The menu, dish by dish

Pork belly (samgyeopsal)OrderUnmarinated and zero carb. Wrap it in lettuce.

Beef brisket (chadol baegi)OrderThin, unseasoned slices that cook in seconds.

Bulgogi or marinated galbiAsk firstThe marinade is sweet; have a little, not a platter.

Lettuce and perilla wraps (ssam)OrderThe built-in low-carb wrap.

KimchiOrderFermented cabbage with a few carbs.

Steamed egg (gyeran jjim)OrderFluffy, savory and low in carbs.

JapchaeSkipSweet potato glass noodles.

Rice and stews with rice cakesSkipRice cakes (tteok) are pure starch.

Where the carbs hide

Sugar and pear in bulgogi and galbi marinades
Sugar in gochujang and ssamjang dipping pastes (use a little)
Sweetened banchan such as glazed potatoes, fish cake and candied anchovies
Flour and starch in seafood pancakes

At the bar

What to drink

Flavored soju is sweetened. Choose a plain spirit with soda, a light beer or barley tea.

Light beer
12 oz3–7 g
Limit Vodka soda with lime
8 oz0–1 g
Yes

Carbs in every drink

Five rules that work almost anywhere

Protein first.
Swap the starch for vegetables or a salad.
Sauces on the side.
Send the bread basket away.
Drink dry.

Menus and recipes vary by restaurant, so ask when you are unsure. Not medical advice; see our health disclaimer.

Cook it at home

The same flavors, keto by design

Mains

Garlic Butter Steak Bites

1.9g net carbs15 min

Mains

Egg Roll in a Bowl

4.3g net carbs20 min

Quick answers

Is korean bbq food keto-friendly?

Yes, it is one of the easier cuisines. At a Korean BBQ table you cook the meat yourself, which makes it one of the most keto-friendly meals out. The carbs come from sweet marinades, rice, noodles and a few of the side dishes (banchan).

What can I order at a korean bbq restaurant on keto?

Unmarinated pork belly (samgyeopsal), beef brisket (chadol), short rib cooked plain, steamed egg, kimchi and lettuce wraps.

What should I avoid?

Rice, glass noodles (japchae), sweet marinated meats in large amounts, pancakes (jeon) and fried chicken. Hidden carbs to watch for: sugar and pear in bulgogi and galbi marinades; sugar in gochujang and ssamjang dipping pastes (use a little); sweetened banchan such as glazed potatoes, fish cake and candied anchovies; flour and starch in seafood pancakes.

What should I ask my server?

Try: “Which meats come unmarinated?” Keep requests short and friendly; kitchens handle substitutions all the time.

What should I drink?

Flavored soju is sweetened. Choose a plain spirit with soda, a light beer or barley tea.

Take it with you

The pocket guide for eating out

The free Keto Dress Code: restaurant strategy, wedding and holiday plans, and a drink carb chart.

The libraries

Keto for real life

17 game plans

Keto at Korean BBQ

Order this

Skip this

Say this

The menu, dish by dish

Where the carbs hide

What to drink

Five rules that work almost anywhere

The same flavors, keto by design

Garlic Butter Steak Bites

Egg Roll in a Bowl

Quick answers

22 restaurant guides

The pocket guide for eating out

Keto for real life

Every occasion

The bar

The swap library

Hidden carbs