Dining out / Middle Eastern
Keto at a Middle Eastern Restaurant
Easy for keto4 to order3 to ask about1 to skip
Grilled skewers, garlic sauce and big chopped salads make Lebanese and Middle Eastern menus easy. The carbs are concentrated in the bread, rice, chickpeas and pastries, so order a plate rather than a wrap.
Order this
Shish tawook, lamb or beef kebabs, shawarma plates with salad instead of rice, baba ghanoush, garlic sauce (toum), labneh and pickled vegetables.
Skip this
Pita, rice, falafel, fattoush pita chips, kibbeh and baklava.
Say this
“Could I have the plate with extra salad instead of rice and pita?”
The menu, dish by dish
Where the carbs hide
- Bulgur in tabbouleh and kibbeh
- Pita chips in fattoush salad
- Chickpeas in hummus and falafel
- Pomegranate molasses in some dressings and muhammara
What to drink
Mint tea without sugar, arak with water, or a dry white.
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.
The same flavors, keto by design
Quick answers
Is middle eastern food keto-friendly?
Yes, it is one of the easier cuisines. Grilled skewers, garlic sauce and big chopped salads make Lebanese and Middle Eastern menus easy. The carbs are concentrated in the bread, rice, chickpeas and pastries, so order a plate rather than a wrap.
What can I order at a middle eastern restaurant on keto?
Shish tawook, lamb or beef kebabs, shawarma plates with salad instead of rice, baba ghanoush, garlic sauce (toum), labneh and pickled vegetables.
What should I avoid?
Pita, rice, falafel, fattoush pita chips, kibbeh and baklava. Hidden carbs to watch for: bulgur in tabbouleh and kibbeh; pita chips in fattoush salad; chickpeas in hummus and falafel; pomegranate molasses in some dressings and muhammara.
What should I ask my server?
Try: “Could I have the plate with extra salad instead of rice and pita?” Keep requests short and friendly; kitchens handle substitutions all the time.
What should I drink?
Mint tea without sugar, arak with water, or a dry white.
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