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dining out : the low-carb dieter's guide

February 12, 2020

 

When you're a low-carb dieter, dining out can be difficult. Browsing through menus is time-consuming, especially when you discover that the only salad option surpasses your macros.

 

Thankfully, restaurants have caught on to the popularity of the low-carb lifestyle, with both local joints and nationwide chains now offering keto-friendly fare that will please any palate.

 

So we put together a helpful list of foods you can get from popular restaurant chains near you, without having to sift through all the carb-heavy menu options.

 

But before we get to that, let's identify the core items to eliminate in order to lower the carb count on just about any dish:

 

 

 

Dining Out Basics: Where to Cut the Carbs

To make your feast even more keto-friendly, there are simple steps you can take that won't eliminate any flavor, allowing you to enjoy menu must-have's guilt-free.

  • Spot a sandwich you love? Skip the bun.

  • Put the ketchup aside, and you'll avoid carbs easily.

  • Side salads offer a tantalizing way to fill up quickly, so try one with an oil-based dressing before the main course arrives.

  • When drinking, avoid added sugar by skipping sodas and juices. Water, diet soft drinks, and coffee or tea are equally tasty options.

And be sure to check out these general guidelines for eating out while living the low-carb lifestyle.

 

 

 

 

Okay, are you ready for the list? Let's dive in:

 

 

Low Carb Restaurant Guide: Your Favorites, Guilt-Free

all meals included contain 14 grams of carbs or less—pretty impressive, isn't it?

 

Here's a helpful list of popular restaurants that offer savory, low-carb specialties compiled by niKETO to save you time glancing at the menu so you can spend more time enjoying a mouthwatering, low-carb meal. Get ready to salivate: some of these classic favorites just might surprise you!

 

 

Fast Food

Arby's®

Chicken Fingers Cal: 290 Fat: 16 g Protein: 16 g Carbs: 14 g

Side Salad Cal: 23 Fat: 0 g Protein: 1 g Carbs: : 4 g

Garden Salad Cal: 117 Fat: 2 g Protein: 9 g Carbs: 11 g

Chef Salad Cal: 205 Fat: 4 g Protein: 12 g Carbs: 13 g

Chicken Salad Cal: 204 Fat: 4 g Protein: 13 g Carbs: 11 g

Beef Soup, 6 oz. Cal: 96 Fat: 3 g Protein: 5 g Carbs: 14 g

Chicken Noodle Soup, 6 oz. Calories: 99 Fat: 2 g Protein: 6 g Carbs: 14 g

Tomato Soup, 6 oz. Cal: 84 Fat: 1 g Protein: 3 g Carbs: 14 g

 

 

 

Burger King®

Fire-Grilled Low Carb bun-less Burgers, all are 5 Carbs or less:

Original WHOPPER® Sandwich Original WHOPPER® Sandwich w/ cheese

DOUBLE WHOPPER® Sandwich DOUBLE WHOPPER® Sandwich w/ cheese

WHOPPER JR.® Sandwich WHOPPER JR.® Sandwich w/ cheese

BACON WHOPPER® Sandwich BACON WHOPPER® Sandwich w/ cheese

Chicken WHOPPER® Sandwich Served on a plate w/ a fork and knife excludes ketchup and mayo

 

NOTE: Many Burger King’s no longer carry salads.

Chicken Salad Cal: 142 Fat: 4 g Protein: 25 g Carbs: 10 g Chef Salad Cal: 178 Fat: 5 g Protein: 27 g Carbs: 12 g Garden Salad Cal: 95 Fat: 2 g Protein: 8 g Carbs: 10 g Side Salad Cal: 25 Fat: 0 g Protein: 1 g Carbs: 5 g

BK Broiler, meat only Cal: 140 Fat: 4 g Protein: 21 g Carbs: 4g

 

 

 

Chik-Fil-A®

Hearty Breast of Chicken Soup, 1 cup Cal: 110 Fat: 2 g Protein: 16 g Carbs: 10 g

Chik-n Strips, 4 230 Fat: 8 g Protein: 29 g Carbs: 10 g

Chik-n Nuggets, 8 Cal: 290 Fat: 14 g Protein: 29 g Carbs: 12 g

Chik-n Strips Salad Cal: 240 Fat: 10 g Protein: 30 g Carbs: 7 g

Chicken Caesar Salad Cal: 170 Fat: 10 g Protein: 34 g Carbs: 1 g

Side Salad Cal: 80 Fat: 4.5 g Protein: 26 g Carbs: 6 g

Cole Slaw, 1 cup Cal: 79 Fat: 6 g Protein: 5 g Carbs: 11g

  • BBQ Sauce Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g

  • Honey Mustard Sauce Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g

  • Dijon Cal: 60 Fat: 5 g Protein: 0 g Carbs: 2 g

  • Polynesian Sauce Cal: 110 Fat: 6 g Protein: 0 g Carbs: 13 g

  • Light Italian Cal: 20 Fat: 0.5 g Protein: 0 g Carbs: 3 g

  • Fat Free Dijon Mustard Cal: 60 Fat: 0 g Protein: 0 g Carbs: 14 g

  • House Dressing Cal: 210 Fat: 17 g Protein: 0 g Carbs: 9 g

  • Spicy Dressing Cal: 210 Fat: 22 g Protein: 0 g Carbs: 2 g

  • Blue Cheese Dressing Cal: 190 Fat: 20 g Protein: 0 g Carbs: 2 g

  • Buttermilk Ranch Dressing Cal: 190 Fat: 20 g Protein: 1 g Carbs: 2 g

  • Basil Vinaigrette Cal: 210 Fat: 21 g Protein: 0 g Carbs: 4 g

Ice Dream Cone, small Cal: 140 Fat: 4 g Protein: 11 g Carbs: 14 g

 

 

 

In-N-Out Burger®

Hamburger, Protein style, with onions Cal: 240 Fat: 17 g Protein: 13 g Carbs: 11 g

Cheeseburger, Protein style, with onions Cal: 330 Fat: 25 g Protein: 18 g Carbs: 11 g

Double-Double, Protein style, with onions Cal: 520 Fat: 39 g Protein: 33 g Carbs: 11 g

        *Make sure you ask for Protein Style - it's part of the famous In-n-Out 'secret menu.' 

 

 

 

McDonald's®

Scrambled Eggs Cal: 160 Fat: 1 g Protein: 13 g Carbs: 1 g

Egg McMuffin, no bread Cal:161 Fat: 11 g Protein: 13 g Carbs: 2 g

Sausage McMuffin, no bread Cal:311 Fat: 27 g Protein: 15 g Carbs: 2 g

Breakfast Burrito Cal:290 Fat: 16 g Protein: 24 g Carbs: 13 g

Grilled Chicken, meat only Cal: 121 Fat: 3 g Protein: 19 g Carbs: 4 g

Hamburger Patty Cal: 102 Fat: 8 g Protein: 7 g Carbs: 0 g Cheese Cal: 52 Fat: 4 g Protein: 3 g Carbs: 0 g

Quarter Pounder, meat only Cal: 234 Fat: 18 g Protein: 18 g Carbs: 0 g

Crispy Chicken, meat only Cal: 222 Fat: 12 g Protein: 16 g Carbs: 13 g

Fish Patty Cal: 152 Fat: 6 g Protein: 15 g Carbs: 0 g Tartar Sauce Cal: 145 Fat: 14 g Protein: 0g Carbs: 1 g

Chicken Nuggets, 4 pieces Cal: 190 Fat: 11 g Protein: 10 g Carbs: 13 g 

Chunky Chicken Salad Cal: 150 Fat: 4 g Protein: 25 g Carbs: 7 g

Chef McShaker Cal: 150 Fat: 8 g Protein: 17 g Carbs: 5 g

Garden McShaker Cal: 100 Fat: 6 g Protein: 7 g Carbs: 4 g

Chicken Caesar McShaker Cal: 150 Fat: 8 g Protein: 17 g Carbs: 5 g

  • Onion, on sandwiches Cal: 11 Fat: 0 g Protein: 0 g Carbs: 3 g

  • Lettuce, on sandwiches Cal: 3 Fat: 0 g Protein: 0 g Carbs: 1 g

  • Mayo, on sandwiches Cal: 104 Fat: 11 g Protein: 0 g Carbs: 0 g

  • Tomato, on sandwiches Cal: 5 Fat: 0 g Protein: 0 g Carbs: 1 g

  • Grill Seasoning (upon request) Cal: 0 Fat: 0 g Protein: 0 g Carbs: 3 g

Grilled Chicken Caesar Salad Cal: 150 Fat: 13 g Protein: 17 g Carbs: 5 g

Garden Salad Cal: 80 Fat: 4 g Protein: 7 g Carbs: 6 g

Side Salad Cal: 30 Fat: 1 g Protein: 2 g Carbs: 4 g

  • Lite Vinaigrette, (1 pkg) Cal: 50 Fat: 2 g Protein: 0 g Carbs: 9 g

  • Fat Free Herb Vinaigrette, 1 pkg Cal: 35 Fat: 0 g Protein: 0 g Carbs: 8 g

  • Hot Mustard Sauce, 1 pkg Cal: 60 Fat: 3.5 g Protein: 1g Carbs: 7 g

  • Barbeque Sauce, 1 pkg Cal: 45 Fat: 0 g Protein: 0 g Carbs: 10 g

  • Sweet ’N Sour Sauce, 1 pkg Cal: 50 Fat: 0 g Protein: 0 g Carbs: 11 g

  • Honey, 1 pkg Cal: 45 Fat: 0 g Protein: 0 g Carbs: 11 g

  • Honey Mustard, 1 pkg Cal: 50 Fat: 4.5 g Protein: 0 g Carbs: 10 g

  • Light Mayo, 1 pkg Cal: 40 Fat: 4 g Protein: 0 g Carbs: <1 g

  • Ketchup Cal: 13 Fat: 0 g Protein: 0 g Carbs: 3 g

  • Mustard Cal: 1 Fat: 0 g Protein: 0 g Carbs: 0 g
     

 

Fast Casual

Chili's®

GRILL

Ribeye Steak Carbs: 8 g Fiber: 4 g Net Carbs: 4 g

Grilled Salmon Carbs: 11 g Fiber: 4 g Net Carbs: 7 g

Chicken or Steak Fajitas Carbs: 17 g Fiber: 10 g Net Carbs: 7 g

Mushroom Jack Fajitas Carbs: 24 g Fiber: 11 g Net Carbs: 13 g

 

APPETIZERS

Buffalo Wings Carbs: 2 g Fiber: 3 g Net Carbs: 0 g

 

SALADS

Fajita Caesar Carbs: 11 g Fiber: 4 g Net Carbs: 7 g

Dinner Salad Carbs: 8 g Fiber: 3 g Net Carbs: 5 g

Dinner Caesar Salad Carbs: 5 g Fiber: 2 g Net Carbs: 0 g

 

SOUPS

Beef Chili Carbs: 22 g Fiber: 8 g Net Carbs: 14 g

Broccoli Cheese Carbs: 17 g Fiber: 3 g Net Carbs: 14 g

 

BUN-LESS BURGERS

Old Timer Burger Carbs: 11 g Fiber: 6 g Net Carbs: 5 g

Bacon Burger Carbs: 9 g Fiber: 6 g Net Carbs: 3 g

Mushroom Burger Carbs: 14 g Fiber: 6 g Net Carbs: 8 g

 

 

 

Denny's®

Garden Salad Deluxe with Chicken Cal: 264 Fat: 11 g Protein: 32 g Carbs: 10 g

Garden Salad Deluxe with Salmon Cal: 389 Fat: 9 g Protein: 67 g Carbs: 10 g

Garden Salad Deluxe with Turkey & Ham Cal: 322 Fat: 11 g Protein: 43 g Carbs: 10 g

Vegetable Beef Soup, 8 oz. Cal: 79 Fat: 1 g Protein: 6 g Carbs: 11 g

Chicken Noodle Soup, 8 oz. Cal: 60 Fat: 2 g Protein: 2 g Carbs: 8 g

Pot Roast with Gravy Cal: 292 Fat: 11 g Protein: 42 g Carbs: 5 g

Grilled Chicken Dinner, no sides Cal: 130 Fat: 4 g Protein: 24 g Carbs: 0 g

Alaskan Salmon Dinner, no sides Cal: 210 Fat: 4 g Protein: 43 g Carbs: 1 g

 

2 Eggs Cal: 120 Fat:10 g Protein: 6 Carbs: 0g

Egg Beaters, 2 Servings Cal: 71 Fat: 5 g Protein: 5 g Carbs: 1 g

Broccoli in Butter Cal: 50 Fat: 2 g Protein: 3 g Carbs: 7 g

Carrots in Honey Glaze Cal: 80 Fat: 2 g Protein: 1 g Carbs: 12 g 

Green Peas in Butter Cal: 100 Fat: 2 g Protein: 5 g Carbs: 14 g

Green Beans with Bacon Cal: 60 Fat: 4 g Protein: 1 g Carbs: 6 g

Fat Free Honey Mustard Dressing Cal: 38 Fat: 0 g Protein: 0 g Carbs: 9 g

 

 

 

Domino's Pizza®

Barbeque Buffalo Wings, 1 piece Cal: 50 Fat: 2.4 g Protein: 6 g Carbs: 2 g

Hot Buffalo Wings, 1 piece Cal: 45 Fat: 2.4 g Protein: 6 g Carbs: 1 g

Bread Sticks, 1 Cal: 78 Fat: 3 g Protein: 2 g Carbs: 11 g

Cheesy Bread Cal: 103 Fat: 5 g Protein: 3 g Carbs: 11 g

Large Garden Salad Cal: 39 Fat: 0 g Protein: 2 g Carbs: 8 g

Small Garden Salad Cal: 22 Fat: 0 g Protein: 1 g Carbs: 4 g

  • Blue Cheese Dressing Cal: 220 Fat: 24 g Protein: 0 g Carbs: 2 g

  • Creamy Caesar Dressing Cal: 200 Fat: 22 g Protein: 0 g Carbs: 2 g

  • Fat Free Ranch Dressing Cal: 40 Fat: 0 g Protein: 0 g Carbs: 10 g

  • Italian Dressing Cal: 220 Fat: 24 g Protein: 0 g Carbs: 1 g

 

 

Subway®

Atkins Friendly Wraps (endorsed by Atkins)

Chicken Bacon Ranch Cal: 480 Fat: 27 g Carbs: 19 g* Net Carbs: 11

Turkey Bacon Melt Cal: 430 Fat: 25 g Carbs: 22 g* Net Carbs: 11 * 11 Grams Net Carbs or less, and the wrap itself, which is made with wheat gluten, cornstarch, oat, sesame flour and soy protein, has only 5 Grams Net Carbs.

Cheese & Egg Omelet Cal: 240 Fat: 17 g Carbs: 2 g

Bacon & Egg Omelet Cal: 240 Fat: 17 g Carbs: 2 g

Western & Egg Omelet Cal: 220 Fat: 14 g Carbs: 4 g

Steak & Egg Omelet Cal: 250 Fat: 15 g Carbs: 3 g

Ham & Egg Omelet Cal: 230 Fat: 14 g Carbs: 2 g

Vegetable & Egg Omelet Cal: 210 Fat: 14 g Carbs: 4 g

Ham Salad Cal: 112 Fat: 3 g Protein: 12 g Carbs: 11 g

Roast Beef Salad Cal: 115 Fat: 3 g Protein: 12 g Carbs: 11 g

Roasted Chicken Breast Salad Cal: 162 Fat: 4 g Protein: 20 g Carbs: 13 g

Steak & Cheese Salad Cal: 182 Fat: 8 g Protein: 17 g Carbs: 13 g

Subway Club Salad Cal: 123 Fat: 3 g Protein: 14 g Carbs: 12 g

Turkey & Ham Salad Cal: 106 Fat: 2 g Protein: 11 g Carbs: 11 g

Turkey Breast Salad Cal: 101 Fat: 2 g Protein: 12 g Carbs: 11 g

  • Light Mayonnaise, 1 Tsp Cal: 18 Fat: 2 g Protein: 0 g Carbs: 0 g

  • French Dressing, Fat Free, 1 Tbsp Cal: 18 Fat: 0 g Protein: 0 g Carbs: 4 g

  • Italian Dressing, Fat Free, 1 Tbsp Cal: 5 Fat: 0 g Protein: 0 g Carbs: 1 g

  • Ranch Dressing, Fat Free, 1 Tbsp Cal: 15 Fat: 0 g Protein: 0 g Carbs: 4 g

  • Mustard, 2 Tbsp Carbs: 1 g

 

Optional Fixin’s, all are 0 Carb:

  • 2 Slices Baon,

  • 2 Triangles of Cheese,

  • Mayonnaise, 

  • Olive Oil Blend,

  • Vinegar

 

 

 

TGI Friday's®

Tuscan Spinach Dip Cal: n/a Fat: n/a Protein: n/a Carbs: 17 g

Buffalo Wings Cal: n/a Fat: n/a Protein: n/a Carbs: 5 g

New York Strip with Blue Cheese Cal: n/a Fat: n/a Protein: n/a Carbs: 6 g

Garlic Chicken with Mixed Vegetables Cal: n/a Fat: n/a Protein: n/a Carbs: 7 g

Char-Grilled Salmon Fillet Cal: n/a Fat: n/a Protein: n/a Carbs: 6 g

Tuna Salad Wraps Cal: n/a Fat: n/a Protein: n/a Carbs: 14 g

Grilled Chicken Caesar Salad Cal: n/a Fat: n/a Protein: n/a Carbs: 9 g

Grilled Chicken with Broccoli Cal: n/a Fat: n/a Protein: n/a Carbs: 17 g

 

 

 

So there you have it. As a low-carber, you no longer need to fear eating out and can actually enjoy quick and easy meals again! 

 

Join us on facebook to see other localized low-carb hotspots.

 

 

 

And don't forget, niKETO will soon be the first and only all low-carb specialty restaurant in L.A.

Searching for a health and delicious low-carb meal will be a thing of the past starting the Fall of 2020 when niKETO opens its doors, making low-carb living a fine dining affair. 

 

 

 

 

 

 

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