How to Order Keto Food When Eating Out or Online

Ordering keto food correctly is the difference between staying in ketosis and accidentally consuming 50g of hidden carbs. Whether you're sitting at a restaurant or browsing a delivery app, smart ordering makes or breaks your keto progress.

A plate showing keto food at a restaurant; salmon and avocados

Jump to:

What Should You Do Before Ordering Keto Food?
How to Order Keto Food at Any Restaurant?
What Keto Foods Can You Order at Fast Food Chains?
How Do You Order Keto Food by Cuisine?
How Do You Order Keto Food Online or Through Apps?
What Desserts or Drinks Can You Have on Keto?
What Are The Top Tips for Eating Out on Keto?
Final Thoughts
Frequently Asked Questions

What Should You Do Before Ordering Keto Food?

Before ordering keto food, you need to prepare for carb traps. A few small actions help you stay on track:

Look up the menu online and scan for hidden carbs like sauces, breadcrumbs, and side dishes.
Eat a small keto snack (like hard-boiled eggs or cheese) before heading out. It curbs hunger and helps you make better decisions.
Check for nutrition calculators if dining at a chain

How to Order Keto Food at Any Restaurant?

To order keto food at any restaurant, follow these universal swaps and requests:

Standard Item	Keto Swap	Tip
Bun, Bread, Tortilla	Lettuce wrap or no bread	Ask for fork-and-knife style
Fries, rice, potatoes	Side salad or steamed veggies	Request butter or oil for fat
Sweet sauces (BBQ, glaze)	Ask for sauces on the side	Choose oil-based, not sugar-based
Soda or cocktails	Water, soda water, black coffee	Add lemon or heavy cream if needed

Be direct: Say “no bun” or “substitute the fries for vegetables.” Most staff understand keto swaps now.

Add fat back in: If you remove carbs, replace them with avocado, olive oil, butter, or cheese.

What Keto Foods Can You Order at Fast Food Chains?

You can order keto-friendly options at most fast food places if you know what to say. Here’s a sample table with chain-specific choices:

Chain	Keto Option	Key Swap
McDonald's	Double cheeseburger, no bun	Lettuce wrap or no bun
Taco Bell	Power Bowl, no rice or beans	Extra guac, skip corn
Chipotle	Salad bowl with meat, cheese, giac, no rice	Add sour cream for fat
Chick-fil-A	Grilled Chicken Sandwich, no bun	Side salad instead of fries
Subway	Protein bowl with lettuce and mayo	Watch for hidden sauces
Starbucks	Egg bites or keto coffee with heavy cream	Avoid sweetned syrups

For full breakdowns, check the Cast Iron Keto restaurant guides for:

How Do You Order Keto Food by Cuisine?

You can still enjoy diverse cuisines while eating keto. The key is knowing what to avoid and what to replace.

Italian

Avoid: Pasta, bread, sweet tomato sauces
Order: Grilled meats, antipasto, caprese salad, dishes served “over vegetables”

Mexican

Avoid: Tortillas, chips, rice, beans
Order: Burrito bowls, fajitas with no tortillas, guacamole, cheese, and sour cream

Asian/Sushi

Avoid: Tempura, rice, teriyaki, sweet sauces
Order: Sashimi, seaweed salad, miso soup, hot pot without noodles

Indian

Avoid: Naan, rice, lentils, creamy sweet sauces
Order: Tandoori meats, spinach dishes (saag), butter chicken (without rice)

American/Steakhouse

Avoid: Bread basket, fried sides, sugary glazes
Order: Steak, grilled chicken, bunless burgers, eggs, bacon, sautéed greens

How Do You Order Keto Food Online or Through Apps?

Ordering keto food online requires double-checking every step. Restaurants often sneak in carbs by default.

Use notes to clarify: Write “no bread, no rice, no sugar in sauce” in special instructions.
Watch side dishes: Default sides often include rice, fries, or bread.
Filter restaurants: Apps like Uber Eats let you search “keto” or select low-carb options.
Be thorough: Customize every item in the cart, especially combo meals or pre-made items.

a set of instructions to order keto food online

What Desserts or Drinks Can You Have on Keto?

Keto desserts are rare at restaurants, but you can make smart substitutes:

Cheese board with nuts
Whipped cream with berries
Coffee with heavy cream (unsweetened)
Unsweetened iced tea or sparkling water

Avoid any item that says:

Glazed
Drizzled
Caramelized
Honey-baked
Sweetened

What Are The Top Tips for Eating Out on Keto?

These tips make keto eating out easier, every single time:

Always ask for sauces on the side
Swap starches for extra greens or fats
Don’t guess; check carbs before you eat
Say no to the bread basket immediately
Don't be afraid to customize your order
Eat slowly and stop when you’re satisfied

Final Thoughts

Keto ordering is a skill you can master with practice. Scan menus, swap carbs for greens or fats, and keep sauces on the side. Whether you are at a steakhouse, a drive-thru, or using a delivery app, the rules stay the same. Choose clean protein, add healthy fat, and avoid hidden sugars. The more consistently you follow these steps, the easier and more enjoyable keto dining becomes.

Frequently Asked Questions

Can I stay in ketosis if I eat out once a week?

You stay in ketosis by focusing on protein, healthy fats, and low-carb veggies. Avoid grains, sugary sauces, and starchy sides to keep carbs low.

What is the fastest keto food to order when I’m in a hurry?

A bunless burger with cheese and bacon, plus a side salad and black coffee, is a quick, safe keto choice at most fast food chains.

Are lettuce wraps always keto-friendly?

Most lettuce wraps are low-carb. Check sauces and fillings carefully because some add hidden sugars or carbs.

Should I bring my own keto snacks when dining out?

Bringing snacks like nuts, cheese sticks, or keto bars ensures you have keto options if the menu lacks suitable dishes.

How can I avoid hidden carbs in restaurant sauces?

Ask for sauces on the side and choose oil-based dressings over sweet or thickened sauces. Avoid barbecue, teriyaki, and honey-glazed options.