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Eating out Keto or gluten free can be hard and especially when following both!

Finding healthy low carb options is not always easy when you eat out.

As you grow in this journey, you will learn new tricks and get braver about asking for special accommodations and knowing what to order.

Below is what I've learned from eating out from several years of being gluten free and Keto.

New To Keto?

Make sure you are following a healthy Keto lifestyle, including when you eat out.

A bunless burger is not always Keto Friendly. Many fast food restaurants (like a very popular one) put filler in their meat that's not only unhealthy, it increases carbs in your burger.

Check the restaurant website first and see if they acknowledge meat with no filler. I trust some places such as In and Out Burger, Mooyah, Five Guys and Braum's, but be weary of many.

If you are new to Keto and want to learn more about how to start, you can read Keto Diet Review, Before and After and How to Start.

Before You Eat Out Keto or Gluten Free

Eating clean requires eating at home most of the time, (try for 80%+) but eating out is almost a necessity for our busy lifestyles.

And let's face it, sometimes I just want to celebrate, have fun or go on a date with my hubby.

Before you go out, ask yourself if it's worth it or do have the time and resources to eat at home.

This contains affiliate links that cost you nothing, but may result in me making a fee that allow this site to continue to run and provide free and helpful content.

Learn more – policy page. 

Tips Prior to Eating Out

• Call ahead and ask if they have a gluten free or low carb menu (most have gluten free which can be low carb)
• Search Yelp or Google for gluten free or low carb friendly restaurants
• Read the menu online and have an idea of what you will order. (this is easier before your are really hungry and tempted)
• Look for “Farm to Table” restaurants (becoming more popular)
• Fast food is for emergencies only (see below)
• Call a pizza place and see if they offer a crustless pizza or at least a gluten free option
• If others pressure you, say “I choose to eat healthy and I feel so much better!”

Here's a yummy crustless pizza my local Pizza Inn makes for me:

Don't complain about what you “can't have” – concentrate on what you can have

What to Order, Keto or Gluten Free

• Shrimp cocktail (limit the sauce – barely dip it on the end for flavor or use lemon instead)
• Steak
• Lettuce wrapped burger if the meat is good quality with no filler
• Wings without a sugary sauce
• Crustless pizza
• Gluten free pizza (limit slices, it still has carbs or just eat the topping)
• Salmon
• Grilled chicken
• Low carb burrito bowl
• Pork rind nachos
• Breakfast food, like sausage, bacon, eggs -caution – ask if they put pancake mix in their omelets (as some do)
• Sandwich with no bread (limit lunch meat as it has nitrates)
• Fajitas with no tortilla, beans or rice
• Sushi, hold the rice
• Barbecue – all the meat you want, limiting the sides and sauce
• Salad – no croutons and a Keto Friendly dressing on the side (tip: dip your fork in the dressing and then into salad just for taste)
  • Keto salad dressing options:
    • Vinaigrette
    • Lemon juice
    • Balsamic
    • Italian
    • Caesar
    • Ranch
    • Thousand Island (depending on brand and added sugar)

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(Hoover over the picture and click on the P)

What Not to Order

• Potatoes (unless you have had no other carbs that day)
• Sweet potatoes (although healthier, still high in carbs)
• Gravy (be sure and ask for it to be removed from roast or beef)
• Bread
• Croutons on salad
• Ketchup (usually has high fructose corn syrup and lots of carbs)
• Rice
• Anything fried
• Nachos with regular chips – I take pork rinds and order queso (cheese dip)
• Beans, including refried – green beans are ok
• Fruit
• Dessert – unless by some miracle they have a Keto Friendly dessert
• Diet drinks (aspartame is horrible for your health and causes inflammation)
• Alcohol mixed sugary drinks (I know – no fun)

What to Drink Keto or Gluten Free

• Water
• Unsweetened tea
• Vodka with water and lemon
• Glass of red or white wine
• Champagne
• Dry Martini
• Whiskey
• Miller Lite has only 3.2 carbs but technically may contain gluten (below threshold)

Keto Friendly Sides

• Fresh steamed vegetables
• Broccoli
• Cauliflower
• Asparagus
• Brussel Sprouts
• Garden salad – no croutons – see above for dressing choices
• Mushrooms
• Turnips
• Radishes
• Zucchini
• Cabbage

Other Tips For Eating Out Keto andGluten Free

• Eat a Keto snack before going out – find a list here.
• Sometimes I take my own tea or filtered water in my Yeti
• Take own pork rinds  or chips and order queso or guacamole
• Carry low carb ketchup (see containers below) 
• Take REAL organic or grass fed butter
• Make and take your own salad dressing
• Take your own low carb barbecue sauce
• Save your daily carbs for eating out (eat all protein before or after)

Get some easy to take containers here

Friendly Restaurant Chains

Local options are always a first pick when available, but if you need a chain restaurants, below are some good options:

• Outback Steakhouse (has a great gluten free menu)
• Pizza Inn (the local one fixes a crustless pizza for me)
• Pizza Hut (wings or ask for a crustless pizza)
• Mod Pizza (has gluten free pizza and makes a HUGE beautiful salad)
• Blaze Pizza (has gluten free pizza and nitrate free pepperoni)
• Salt Grass Steakhouse (gluten free menu)
• Chipotle (has a Keto bowl – no corn salsa, rice or beans)
• Red Lobster (Steak, shrimp, salmon, fresh fish and Keto Friendly sides)
• P.F. Changs has a gluten free menu including lettuce wraps – hold the rice
• Olive Garden now has zucchini pasta
• Cheesecake Factory has grilled salmon and a gluten free menu
• Ganghis grill has lots of great options and will clean the grill if you tell them you are gluten free

Keto Fast Food for Eating Out

• Chipotle fits here too (has a Keto bowl – no corn salsa, rice or beans)
• Wendy's (Parmesan Chicken Caesar salad)
• Arby's (French Dip & Swiss with no bun)
• McDonalds (Bacon Ranch Grilled Chicken Salad)
• Subway (Steak & Cheese or Chicken and Bacon Ranch salads)
• In and Out Burger – lettuce wrapped burger is free from filler, additives and preseratives – say NO to those fries!
• Chick-fil-a options here

I've made it easy for you to click on the picture to order and have it delivered right to your door! 

AlternaSweets Stevia Sweetened Classic Tomato Ketchup – 13.5 oz – Low Carb – KETO/ Paleo/Atkins/Diabetic Friendly – Non GMO – Gluten FreeOh So Sweet Super BBQ Sauce (KETO, Sugar Free, Low Carb, Diabetic and Paleo friendly, All Natural, Gluten Free, Non GMO)Tablecraft 2.5 oz Dipping Cups with Lids, 2.5-Ounce (H5069), 6 Pack, SilverPrimal Kitchen Whole 30 Starter Kit Includes Extra Virgin Avocado Oil, Avocado Oil Mayo, and Avocado Oil Dressings (5 count)Primal Kitchen Avocado Oil Thousand Island Salad Dressing & Marinade, Whole 30 Approved & Paleo Friendly – Two Pack (8 fl oz)EPIC Pink Himalayan Salt Pork Rinds, Keto Friendly, 4Ct Box 2.5oz bagsQuest Tortilla Style Protein Chips Spicy Sweet Chili (8 Bags)Eco-Pals | Collapsible Straw Travel Straw, Reusable Straws with Case | Stainless Steel Straws Drinking Reusable | Dishwasher Safe | +1 Straw Cleaning Brush (Sea Foam)Simple Modern 16oz Classic Tumbler with Straw Lid & Flip Lid – Travel Mug Gift Vacuum Insulated Coffee Beer Pint Cup – 18/8 Stainless Steel Water Bottle -BlushYETI Rambler Straw Lid – 30oz

Conclusion 

Enjoy eating out without the guilt by following these tips!

If you want to learn more about Keto read Keto Diet Review, Before and After and How to Start and for the benefits of Intermittent Fasting, read 19 Awesome Health Benefits of Intermittent Fasting

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Stay healthy!

Jamie

Remember, I am a health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of friends or clients. You should talk with your medical professional when seeking advice about a medical condition.