How to Eat Keto at a Wedding (Without Being That Guest)

A wedding reception is one of the hardest places to stay low-carb. There is a bread basket, a starch with every course, an open bar and a cake. There is also a room full of people who will notice if you make a fuss.

The good news is that most wedding menus have more keto-friendly options than you would expect. The secret is a plan and a relaxed attitude.

Before the wedding

• Check the menu if you can. The couple’s website or invitation often lists the dinner options. Knowing the choices ahead of time takes the pressure off.
• Note dietary needs on the RSVP. If there is a field, a simple “no starches, please” is easy for a caterer to handle. You do not need to explain why.
• Eat a real breakfast and lunch. Arriving hungry is the biggest risk. A protein-rich meal beforehand makes every decision at the venue easier.

Cocktail hour: your best friend

The pre-dinner reception is often the most keto-friendly part of the evening. Look for:

• Shrimp cocktail and raw-bar items
• Cheese and charcuterie (skip the crackers, bread and jam)
• Smoked salmon, deviled eggs and crudité
• Skewers of chicken, beef or caprese (skip the glazes)

Be careful with fried bites, pastry-wrapped appetizers and anything with a sweet glaze.

The plated dinner

Choose the protein, the vegetables and a sauce if it looks simple. Politely leave the rice, potatoes, pasta and bread. Most people never notice a few things left on the plate. If there is a choice between a chicken, fish or beef entrée, beef or fish is usually the most low-carb. If you need something more, ask for extra vegetables or a side salad.

At a buffet, build your plate in the order that works for you: protein first, then vegetables, and skip the starch station.

What to say

You do not owe anyone an explanation. These all work:

• “No bread for me, thanks. I’m saving room for dinner.”
• “I’m good, but it looks amazing.” (To the cake.)
• “I’m trying a lower-carb way of eating right now, but please don’t worry about me.” (To a well-meaning host.)

The bar

Champagne for the toast is fine; a 5-ounce glass of brut has roughly 1 to 3 grams of carbs. After that, stick with spirits and soda water with lime, or a dry martini. Avoid sugary mixed drinks, beer and sweet wines. For specifics, see our guide to carbs in champagne, wine and cocktails.

The cake and the late-night snack

You can take a small bite of the cake, or just skip it and have a coffee. Either way is fine. The pizza that appears at 11 p.m. is a tempting trap; have a handful of nuts or some cheese you tucked in your bag if you need something.

Have fun

A wedding is a celebration, not a test. If you decide to have a piece of cake or a glass of something sweet, enjoy it and get back on plan the next day. The goal is a way of eating you can live with, not perfection.

This guide is general information, not medical advice; see our health disclaimer.