Eating keto at home feels manageable—you’ve got your fridge stocked with the right ingredients, your pantry free of tempting carbs, and your favorite meals tailored to your lifestyle. But once you step outside your kitchen, things can get a little tricky. Restaurants don’t always prioritize low-carb diners, and between hidden sugars, starchy sides, and cultural food habits, it’s easy to feel like you’re in a carb minefield.
But here’s the truth: you can eat keto when dining out. It just takes a little strategy, some confidence, and maybe even a touch of creativity when ordering. Living in the Dominican Republic, my family and I have learned to make it work, even when rice, beans, and fried plantains dominate nearly every menu.
So let’s dive into practical, real-life ways to stick to your keto lifestyle while still enjoying a night out—whether you’re at a steakhouse in the U.S., a beachside comedor in the Caribbean, or grabbing lunch during ministry travel.
Understanding Keto-Friendly Choices at Restaurants
The first step to keto dining out is knowing your go-to building blocks. If you focus on protein + veggies + fat, you can usually navigate any menu. Think of it as a plate-building formula:
- Protein first: steak, chicken, pork, eggs, or fish.
- Low-carb veggies: broccoli, cauliflower, zucchini, peppers, or leafy greens.
- Healthy fats: avocado, butter, olive oil, or cheese.
Where I live, almost every meal comes with rice (arroz), beans (habichuelas), or fried plantains (tostones or maduros). While these are delicious and traditional, they don’t fit keto. So I usually say: “¿Puede cambiar el arroz y habichuelas por vegetales al grill?” (Can you swap the rice and beans for grilled vegetables?).
It’s a request that works more often than you’d think. And if chicken is on the menu, I almost always go for pechuga a la plancha (grilled chicken breast). It’s clean, simple, filling, and I can usually add avocado (aguacate) on the side for extra fat.
Pro tip: If you’re traveling, learn a few local phrases for ordering substitutions. It makes dining out much smoother and shows respect for the culture.
Best Keto-Friendly Cuisines to Choose
Some cuisines are naturally keto-friendly, while others require a little maneuvering. Here are my go-to styles when eating out:
- Steakhouses & Grills: Perfect for keto. Steak, pork chops, grilled chicken, and pescado a la parrilla (grilled fish) are easy wins. I always pair them with salad or vegetales al grill. In our neck of the woods, La Ceniza, El Con Con, or Paladart are great restaurant choices that give us healthy options!
- Mexican & Latin American: Fajitas without tortillas, guacamole, carne asada, and taco bowls (no rice/beans) are excellent choices. I often ask for “ensalada extra en lugar de arroz” (extra salad instead of rice).
- Mediterranean: Greek salads, grilled lamb, olives, cheese, and kebabs are keto staples.
- American Diners & Breakfast Spots: Eggs, bacon, sausage, avocado, and omelets are naturally keto-friendly. Just skip the toast and pancakes.
- Seafood: Stick with grilled or baked fish and shellfish. Avoid breaded or fried versions.
One of my favorite memories is eating at a tiny roadside spot here in the Dominican Republic where the cook grilled pork ribs over an open flame. Everyone else had rice and fried yucca, but I asked for ensalada con aguacate. The cook laughed, called me “el gringo saludable” (the healthy foreigner), and brought me a plate piled high with grilled meat and vegetables. It was delicious, filling, and completely keto.
Hidden Carbs and Restaurant Traps to Avoid
Even when you order smartly, carbs have a way of sneaking in. Here are the biggest culprits to watch out for:
- Sauces and marinades – BBQ, teriyaki, sweet chili, honey mustard, and even some vinaigrettes can be packed with sugar.
- Breaded or fried coatings – Even if it’s fish or chicken, the breading will spike carbs.
- Beverages – Regular sodas, sweet cocktails, juices, and even “healthy smoothies” are sugar bombs.
- Dressings – Ask for olive oil and vinegar instead of creamy or sweet dressings.
- “Healthy” grains – Quinoa, brown rice, and couscous may sound better, but they’re still carb-heavy.
I learned this lesson the hard way at a ministry event when I ordered chicken al horno (oven-baked). I thought it would be safe until I tasted the sweet glaze—turns out it had orange juice and sugar. Delicious? Absolutely. Keto-friendly? Not at all. That night, I was thankful Sarah had a pot of her creamy auyama (squash) soup waiting at home to balance things out.
Pro tip: Always ask, “¿Con qué lo preparan?” (What is it cooked with?). It saves you from hidden carbs.
How to Order Keto Like a Pro
The key to eating keto at restaurants is ordering with confidence. Here’s what works for me:
- Check the menu in advance – When I know we might face a power outage at the restaurant (yes, it happens here often), I check the menu online first. This way, I already know what to order.
- Be specific – Instead of saying “low-carb,” I ask for “pechuga a la plancha con vegetales al grill, sin arroz” (grilled chicken breast with grilled veggies, no rice).
- Embrace substitutions – Restaurants are used to requests. Think of it as customizing your plate.
- Stay portion-aware – Even keto foods like cheese or nuts can add up.
- Choose drinks wisely – Sparkling water with lime is my go-to when everyone else is ordering soda or beer.
My kids have even picked up on this habit. Once, my youngest told the waitress, “Quiero hamburguesa sin pan, pero con ketchup” (I want a hamburger without the bun, but with ketchup). The waitress gave me a funny look but brought exactly what he asked for. He ate it proudly, and I realized our kids often mirror our choices more than we think.
Making Keto Dining Out a Lifestyle, Not a Struggle
At the end of the day, keto dining out isn’t about perfection—it’s about making better choices consistently. Some meals will be perfectly keto, others might include a compromise. What matters is the pattern over time.
For me, eating out is as much about fellowship as it is about food. Whether it’s sharing a big pot of rice and chicken with ministry friends or sitting at a beachside restaurant with grilled fish (pescado a la plancha), I focus on gratitude. I enjoy the company, make the best food choices available, and don’t stress the rest.
And I often think of my Grammie Shirley, who believed food was a way to love people. She made the best ginger snaps and post-Thanksgiving turkey soup. While she didn’t know about keto, her legacy reminds me that food isn’t just fuel—it’s part of the memories we create.
Mindset shift: Instead of thinking, “I can’t have that,” think, “I get to enjoy this healthier option that keeps me feeling good.”
Conclusion: You Can Enjoy Keto While Eating Out
Staying keto while dining out doesn’t have to feel overwhelming. With a little planning, the right substitutions, and confidence in how you order, you can enjoy meals out while keeping your health goals intact.
It’s not about restriction—it’s about freedom. Freedom to enjoy meals, fellowship, and life without the guilt or the blood sugar rollercoaster.
So the next time you’re at a restaurant, don’t stress. Order your pechuga a la plancha, (grilled chicken breast) ask for vegetales al grill (grilled veggies), and know you’re making choices that align with the life you want to live.
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Hi, I’m Jason—a dad, home cook, and type 2 diabetic living overseas. I created Clean Eats Hub to help people discover simple, delicious, and health-forward meals that support their personal wellness goals. Whether you’re managing blood sugar, pursuing weight loss, or just trying to eat cleaner, I believe healthy food should never feel like a compromise. Here you’ll find real recipes that work for real life—family-tested, flavor-packed, and always nourishing.
