Dining-out navigator
Pick the cuisine. See what to order, what to skip and what to ask.
Order this
Steak with butter or béarnaise, grilled fish or lobster, wedge or Caesar salad (no croutons), asparagus, broccoli, creamed spinach, sautéed mushrooms.
Skip this
Potatoes, onion rings, mac and cheese, honey or BBQ glazes.
Say this
“Is the sauce thickened with flour or sugar?”
Menu items at a glance
Order this
Antipasto, grilled fish or chicken, steak or veal with vegetables, caprese, green salad.
Skip this
Pasta, risotto, bread, pizza, breaded cutlets (parmigiana, milanese), sweet balsamic glaze.
Say this
“Could you sauté the protein with vegetables instead of pasta?”
Menu items at a glance
Order this
Fajitas (no tortillas, rice or beans), carne asada, grilled shrimp, guacamole with veggies, taco salad bowl without the shell.
Skip this
Chips, tortillas, rice, beans, sweet sauces, anything “crispy.”
Say this
“Can I have lettuce wraps instead of tortillas?”
Menu items at a glance
Order this
Sashimi, cucumber-wrapped rolls, miso soup, edamame in moderation, yakitori with salt.
Skip this
Rice, tempura, imitation crab, sweet sauces (eel sauce, teriyaki).
Say this
“Can the roll be wrapped in cucumber, no rice?”
Menu items at a glance
Order this
Steak with béarnaise, roast chicken, duck confit, mussels, salade niçoise, a cheese course. Swap frites for green beans.
Skip this
Bread, crêpes, flour-thickened sauces, dessert menu.
Say this
“Could I have haricots verts instead of the frites?”
Menu items at a glance
Order this
Tandoori meats, seekh kebabs, saag or palak paneer, curries made with cream or coconut milk.
Skip this
Naan, rice, samosas, pakoras, sweet or tomato-onion gravies.
Say this
“Is there sugar or flour in the sauce?”
Menu items at a glance
Order this
Steamed fish or chicken with vegetables (sauce on the side), egg drop soup in a small portion, garlic stir-fries.
Skip this
Rice, noodles, anything fried or battered, sweet-and-sour, orange, General Tso’s, hoisin.
Say this
“Can it be steamed with the sauce on the side?”
Menu items at a glance
Order this
Larb, grilled satay (peanut sauce sparingly), coconut curries without rice, tom kha soup, grilled fish.
Skip this
Pad thai, rice, noodles, sweet chili sauce.
Say this
“Can I have the curry over extra vegetables?”
Menu items at a glance
Order this
Kebabs, lamb chops, grilled fish, Greek salad, tzatziki with vegetables, olives.
Skip this
Pita, hummus with bread, couscous, rice, baklava.
Say this
“Could I have cucumber and celery for dipping?”
Menu items at a glance
Order this
Omelettes, bacon and eggs, burger with no bun and a side salad, grilled chicken, steak and eggs, plain wings.
Skip this
Pancakes, toast, hash browns, fries, milkshakes, breaded wings.
Say this
“Can I swap the fries for a side salad?”
Menu items at a glance
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Five rules that work almost everywhere
- Protein first: pick the steak, fish, chicken or seafood.
- Swap the starch for vegetables or a side salad.
- Sauces on the side, where sugar and flour hide.
- Send the bread basket away.
- Drink dry: spirits with soda, dry wine or brut sparkling.
Get the printable pocket guide
The Keto Dress Code covers all ten cuisines, wedding and holiday strategy, and a drink carb chart.
Eating out on keto
What is the easiest cuisine for keto?
Steakhouse, Mediterranean and Brazilian-style grills are usually the easiest because the center of the menu is meat or fish with a vegetable side.
Is it rude to ask for substitutions?
No. Restaurants handle substitutions all day. Keep it short and friendly and order one or two modifications rather than six.
How do I avoid hidden carbs?
Be wary of sauces, glazes, marinades, breading and anything thickened with flour or cornstarch. Ask for sauces on the side and request vegetables in place of rice, pasta, potatoes or bread.
Menus and ingredients vary by restaurant, so ask if you are unsure. Not medical advice; see our health disclaimer.