Dining out on a low-carb or keto diet can be challenging, as many restaurant menus are filled with tempting high-carb options such as bread, pasta, and rice. However, with a little creativity and some strategic substitutions, you can still enjoy dining out with family and friends while sticking to your diet. In this brief post, I will share some tips for substituting items on the menu to make your meal more low-carb or keto-friendly. From swapping out high-carb sides to choosing the right protein, I’ll show you how to master the art of low-carb dining. So, whether you’re new to the diet or a seasoned pro, read on to learn how to dine out while keeping your carb intake in check.
1. Swap Out High-Carb Sides:
Many meals come with high-carb sides such as bread, potatoes, or rice. Ask the server to swap these out for low-carb options such as salad greens, steamed vegetables, or cauliflower rice. By adding a side of non-starchy vegetables like spinach, broccoli, or cauliflower, you can boost your nutrient intake and keep your meal balanced. This is a simple way to reduce your carb intake and are most likely sides available at most restaurants. One of my favorite substitutions is getting mixed veggies instead of pasta in an alfredo sauce!
2. Choose the Right Protein:
When it comes to selecting your main dish, opting for protein sources that are high in healthy fats is an excellent way to maintain a low-carb or keto diet. Fish such as salmon, tuna, or sardines are rich in omega-3 fatty acids and are great choices for a low-carb meal. Other fatty meats like beef, lamb, and pork can also be delicious and satisfying options. When choosing these proteins, opt for grilled, seared, or baked preparations rather than fried or breaded options. You can also ask for any sauces or marinades to be served on the side to control the amount of added sugars. By selecting protein sources that are high in healthy fats, you can feel confident that you’re making a satisfying and nutritious choice for your low-carb dining experience.
3. Substitute for Bun or Tortilla:
Many restaurants serve burgers or sandwiches with high-carb buns and tortillas. Ask for these to be substituted with lettuce wraps or atop a bed of greens, which are low-carb options. You can also ask for a fork and knife and enjoy the burger or sandwich without any bread. Most restaurants are happy to accommodate this request and it’s a great way to reduce your carb intake without sacrificing taste. In fact, lettuce wraps can help you add more greens and fiber to your meal, and offer a refreshing crunch to make it even more enjoyable.
4. Avoid High-Sugar Sauces:
Many sauces, dressings, and condiments are loaded with added sugars which can quickly increase your carb intake. For example, ketchup, BBQ sauce, and teriyaki sauce can contain a surprising amount of sugar. Instead, opt for options such as olive oil and vinegar, sour cream, or guacamole which are low in carbs and provide healthy fats. By being mindful of the sauces, dressings, and condiments you choose, you can help keep your carb intake in check while still enjoying flavorful meals.
5. Look for Low-Carb Menu Items:
Many restaurants have started to offer light, low-carb, and keto-friendly options on their menus to cater to customers with specific dietary needs. Some examples of these options include grilled chicken salads with toppings such as ranch or blue cheese dressing, bunless burgers with lettuce wraps, or grilled fish dishes with a side of mixed vegetables. These options are often already low in carbs, so you don’t have to worry about making too many substitutions or modifications. If you’re not sure what to order, don’t hesitate to ask your server for suggestions. They may be able to recommend some low-carb options that aren’t listed on the menu. By taking advantage of these low-carb options that are already available, you can enjoy dining out without having to stress about sticking to your diet.
Eating low-carb or keto while dining out is easier than you might think, and all you have to do is make just a few simple changes and substitutions.. By choosing healthy, low-carb options such as adding non-starchy vegetables and leafy greens as your sides, you can enjoy a delicious meal with your family and friends without compromising your dietary needs. So, next time you’re dining out, don’t be afraid to ask for substitutions and recommendations to make your meal more low-carb friendly. And, if you need any specific guidance or help with your low-carb or keto diet, don’t hesitate to reach out to me. I’m always here to help you make healthy choices and achieve your dietary goals.
Be sure to check out my recipe blog and follow me on socials @AshleyBillins to see some of the meals I eat while dining out!
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