What Should You Order at Restaurants When Eating Low-Carb?
Low-Carb Dining Out Made Simple
Eating out while sticking to a low-carb lifestyle can feel intimidating, but it doesn’t have to be. With a few smart strategies, you can enjoy meals at your favorite restaurants without derailing your progress, and still leave the table satisfied.
Here’s how to confidently order low-carb anywhere you go.
1. Start with Protein
Choose protein-centered dishes like grilled chicken, steak, fish, or eggs. These items are naturally low in carbs and give you a strong foundation for your meal.
Insider Tip: Ask how the protein is prepared. Grilled, baked, or broiled options are usually lower in hidden carbs than breaded or battered ones.
2. Swap Starches for Vegetables
Most restaurants serve meals with carb-heavy sides like fries, rice, or mashed potatoes. Simply ask to replace them with steamed broccoli, roasted vegetables, or a side salad. Many servers are used to this request and happy to oblige.
Smart Swap: Even if the menu doesn’t list a veggie side, ask what’s in the kitchen. Chefs often have spinach, zucchini, or cauliflower available.
3. Go Bunless
For burgers or sandwiches, ditch the bread and enjoy your protein with lettuce wraps or just on a plate with toppings and sides. Many restaurants now offer bunless or “protein-style” options, especially at burger chains.
Flavor Booster: Double up on toppings like cheese, avocado, or sautéed mushrooms to make your bunless burger more satisfying.
4. Watch the Sauces
Sauces, glazes, and dressings often contain hidden sugars and starches. Choose simple options like olive oil, vinegar, mustard, or fresh lemon juice. If you love sauces, ask for them on the side so you can control the portion.
Quick Fix: Creamy dressings like ranch, blue cheese, or Caesar are usually lower in carbs than sweet vinaigrettes.
5. Choose Salads Wisely
Salads can be a safe bet, but not all salads are created equal. Skip croutons, candied nuts, or dried fruit, which can sneak in carbs. Instead, load up on leafy greens, cheese, eggs, olives, and proteins like grilled chicken or steak.
Smart Move: Ask for double protein to make your salad more filling and to avoid mid-afternoon cravings.
6. Explore International Menus
Almost every type of cuisine has low-carb options if you know what to ask for:
Mexican: Order fajitas without tortillas, or a burrito bowl without rice and beans.
Italian: Choose chicken or seafood dishes without pasta . Think chicken piccata or shrimp scampi.
Asian: Go for stir-fries without rice or noodles, and add extra veggies instead.
Mediterranean: Gyros or kebabs with salad are naturally low in carbs.
Confidence Tip: Don’t be afraid to ask for substitutions. Most restaurants are flexible if you explain you’re cutting carbs.
7. Plan Ahead
Check the restaurant’s menu online before you go. This way, you can decide on a meal in advance and avoid feeling pressured to choose quickly once you’re there. If you’re dining with others, having a plan helps you stick to your goals while still enjoying the outing.
Time Saver: Look for keywords like “grilled,” “roasted,” or “baked” instead of “crispy,” “breaded,” or “glazed” to spot the best low-carb options.
Eating out on a low-carb diet doesn’t have to be tricky — simple strategies help you stay on track.
Dining out on a low-carb diet doesn’t mean missing out. By focusing on protein, swapping sides, watching sauces, and making simple modifications, you can enjoy restaurant meals with confidence. With a little preparation and creativity, eating out becomes part of your lifestyle instead of a roadblock.