Eating Out on Keto: What to Actually Order at 15 Chains

Here is the comprehensive guide, written in the voice of a Snackly nutrition writer.

Sticking to a ketogenic lifestyle can feel like a full-time job. You’ve mastered keto at home, but the moment you step into a restaurant, it’s a minefield of hidden carbs, sugary sauces, and breaded-everything. You’re left staring at the menu, trying to mentally deconstruct each dish, and hoping your guess is a good one. That uncertainty ends today.

The key to successfully eating out on keto isn’t about deprivation; it’s about information. It's about knowing what to order *before* the waiter arrives. With the right strategy, you can enjoy a delicious meal at your favorite chain restaurants without derailing your progress. This guide is your new playbook for keto fast food and low-carb restaurant orders. Forget the guesswork. It’s time to scan and decide with confidence.

Why This Matters

Following a ketogenic diet when dining out isn't just about sticking to a plan; it's about managing your health and how you feel. A keto lifestyle focuses on minimizing carbohydrates and prioritizing healthy fats and adequate protein. This approach helps stabilize blood sugar levels, preventing the energy spikes and crashes that come with high-carb meals. Prioritizing protein is crucial for satiety, helping you feel fuller for longer and reducing the urge to snack later. By making informed, low-carb choices, you’re not just avoiding "bad" foods—you’re actively choosing meals that support sustained energy, mental clarity, and your overall wellness goals.

The Best Keto Orders at 15 Top Chains, Ranked by Coach Score

We analyzed thousands of menu items to find the best keto-friendly options that don’t sacrifice flavor. Using the Snackly Coach Score, which rates items based on protein density and fiber while penalizing excess sugar and sodium, we’ve ranked the top choices at the most popular chains.

Chick-fil-A

Chick-fil-A’s breaded chicken sandwich is iconic, but their grilled options are the true heroes for keto eaters.

* Grilled Nuggets (12 ct): 200 cal, 38g protein, 2g carbs, 4g fat. Coach Score: 72/100

* Context: These nuggets are a powerhouse of lean protein. With 38 grams of protein for only 200 calories and 2 grams of carbs, this is one of the most efficient protein-per-calorie options in all of fast food. Pair them with a side salad (no corn) for a complete, satisfying meal.

Outback Steakhouse

As the name implies, steak is a fantastic and reliable keto choice here. But don’t overlook the other grilled proteins.

* 6 oz Victoria's Filet Mignon: 270 cal, 40g protein, 1g carbs, 12g fat. Coach Score: 72/100

* Perfectly Grilled Salmon: 500 cal, 44g protein, 0g carbs, 36g fat. Coach Score: 62/100

* Grilled Chicken on the Barbie: 370 cal, 48g protein, 8g carbs, 16g fat. Coach Score: 61/100

* Context: Outback is a keto haven if you order correctly. The Filet Mignon is a lean, high-protein choice with virtually no carbs. The salmon is higher in fat—which is great for keto—but be mindful of the calories. When ordering, always ask for your sides to be double steamed broccoli or a fresh side salad with a vinaigrette.

KFC

Beyond the bucket of fried chicken lies a surprisingly keto-friendly option that many people forget.

* Grilled Chicken Breast: 210 cal, 38g protein, 0g carbs, 7g fat. Coach Score: 71/100

* Corn on the Cob: 70 cal, 2g protein, 13g carbs, 2g fat. Coach Score: 66/100

* Context: A single KFC Grilled Chicken Breast delivers a massive 38 grams of protein with zero carbs, making it a perfect keto cornerstone. While the Corn on the Cob is listed as a lower-carb side, its 13g of carbs might be too high for stricter keto followers. A better side would be their green beans (check the nutrition in the Snackly app first!).

Panda Express

Navigating an Asian-inspired menu on keto can be tough due to sugary sauces. But there is one clear winner.

* Grilled Teriyaki Chicken: 300 cal, 36g protein, 8g carbs, 13g fat. Coach Score: 71/100

* Context: The Grilled Teriyaki Chicken is your go-to. While the teriyaki sauce contributes most of the 8g of carbs, it's a manageable number for a flavorful, high-protein main. Ask for it to be served with the "Super Greens" (broccoli, kale, and cabbage) instead of rice or chow mein to keep the entire meal low-carb.

Waba Grill

Waba Grill’s focus on fresh, grilled plates makes it an excellent choice for clean, keto-friendly eating.

* WaBa Salad with Chicken: 260 cal, 30g protein, 14g carbs, 10g fat. Coach Score: 71/100

* WaBa Salad with Steak: 300 cal, 28g protein, 14g carbs, 14g fat. Coach Score: 64/100

* Context: These salads are built for a healthy, low-carb lifestyle. Packed with fresh greens and a solid serving of protein, they are a fantastic lunch option. The 14g of carbs come primarily from the vegetable mix; be sure to choose a low-sugar vinaigrette to keep the carb count in check.

IHOP

Don’t let the pancakes fool you; IHOP has a robust "Appetites" section with some great grilled fish and chicken options.

* Grilled Tilapia: 310 cal, 36g protein, 8g carbs, 14g fat. Coach Score: 69/100

* Grilled Chicken & Veggie Salad: 340 cal, 34g protein, 18g carbs, 14g fat. Coach Score: 65/100

* Context: The Grilled Tilapia is a standout choice, offering a great balance of high protein and low carbs. The Grilled Chicken & Veggie Salad is also a solid pick, though the 18g of carbs mean you should skip any croutons and be very selective with your dressing choice (oil and vinegar is always safest).

Cracker Barrel

This classic comfort food chain has some surprisingly simple and effective keto meals on its menu.

* Grilled Sirloin Steak (8 oz): 400 cal, 50g protein, 2g carbs, 22g fat. Coach Score: 68/100

* Lemon Pepper Grilled Rainbow Trout: 340 cal, 40g protein, 2g carbs, 18g fat. Coach Score: 66/100

* Grilled Chicken Tenderloins: 260 cal, 42g protein, 4g carbs, 8g fat. Coach Score: 63/100

* Context: Cracker Barrel's grilled menu is a goldmine. The Sirloin Steak is a protein beast, and the Grilled Trout and Chicken Tenderloins are fantastic, leaner options. The key is in the side dishes: swap out the biscuits, mashed potatoes, and corn for green beans or a side salad.

Olive Garden

Look past the endless breadsticks and pasta bowls to find a beautifully prepared, keto-friendly seafood dish.

* Herb-Grilled Salmon: 510 cal, 52g protein, 3g carbs, 26g fat. Coach Score: 68/100

* Context: This dish is a perfect example of a satisfying, nutrient-dense keto meal. With a staggering 52 grams of protein and healthy fats from the salmon, it will keep you full for hours. It comes with parmesan-garlic broccoli, which is already a perfect keto side—no modifications needed.

Chipotle Mexican Grill

Chipotle’s customizable bowls are a dream for anyone on a specific diet, including keto.

* Chicken Burrito Bowl (no rice): 410 cal, 46g protein, 16g carbs, 17g fat. Coach Score: 64/100

* Context: Build your own keto masterpiece. Start with a salad or just a bowl with no rice, add your protein (chicken is a great lean choice), fajita veggies, tomatillo-green chili salsa, sour cream, and guacamole. Skip the beans and corn salsa to keep carbs at a minimum. The 16g of carbs listed are for a standard build with beans; you can easily get this under 10g with smart choices.

Qdoba Mexican Eats

Similar to Chipotle, Qdoba offers customizable bowls that can be tailored for a keto diet.

* Grilled Chicken Protein Bowl (no rice): 410 cal, 42g protein, 16g carbs, 20g fat. Coach Score: 62/100

* Context: Qdoba makes it easy. Just order a bowl without rice and beans. Focus on chicken or steak, fajita veggies, pico de gallo, salsa verde, and don't forget the guacamole (it's often free with entrees!). The result is a high-protein, high-fiber meal that aligns perfectly with keto goals.

Other Great Keto-Friendly Choices:

* Whataburger - Garden Salad with Grilled Chicken: 230 cal, 28g protein, 9g carbs. Coach Score: 66/100

* Culver's - Garden Fresco Salad with Grilled Chicken: 310 cal, 32g protein, 16g carbs. Coach Score: 66/100

* Zaxby's - Grilled House Zalad (no toast/fried onions): 390 cal, 36g protein, 18g carbs. Coach Score: 62/100

* Chili's Grill & Bar - 6 oz Sirloin with Grilled Avocado: 350 cal, 38g protein, 8g carbs. Coach Score: 61/100

* Jack in the Box - Grilled Chicken Salad: 250 cal, 27g protein, 12g carbs. Coach Score: 61/100

Worst Options to Avoid (The "Healthy" Traps)

Some menu items sound keto-friendly but are loaded with hidden sugars and carbs.

Sugary Salads: Many chain restaurant salads are carb-bombs in disguise. Dressings like honey mustard, raspberry vinaigrette, and balsamic glaze can add 15-20g of sugar. Toppings like crispy noodles, tortilla strips, and glazed nuts also pile on unnecessary carbs. Zaxby's Grilled House Zalad is a good base, but with its default toppings and dressing, the carb count can quickly climb. Always scan the dressing and toppings separately.

"Healthy" Sounding Fruit Bowls: A fruit cup seems like a great choice, right? Not always for keto. The Jason's Deli Fresh Fruit Cup packs 20g of carbs, and the IHOP Fruit Bowl has 14g. While natural, this sugar can still be enough to knock you out of ketosis.

Glazed "Grilled" Meats: The word "grilled" is your friend, but "glazed" is your foe. Sauces like teriyaki, bourbon, and honey BBQ are almost entirely sugar. While the Panda Express Grilled Teriyaki Chicken is manageable at 8g of carbs, other restaurant versions can easily exceed 30g of carbs from the sauce alone.

Misleading Coffee Drinks: Your standard latte can be a carb trap. A Grande Caffe Latte from Starbucks made with nonfat milk has 19g of carbs, all from the milk sugar. To make it keto, you need to customize it by asking for it to be made with heavy cream and water instead of milk.

How We Ranked These

You can't just look at calories. For a specific goal like keto, the macronutrient breakdown is what truly matters. That's why we use the Snackly Coach Score. It’s a single number (0-100) that rates any menu item based on what’s actually in it—prioritizing high protein density and fiber content while penalizing excessive refined carbs, sugar, saturated fat, and sodium. This score helps you see past the marketing and understand how a dish truly supports your health goals.

Quick Reference Table: Top 10 Keto Picks

Tips for Ordering Keto Anywhere

Bun-less is Your Best Friend: Almost any burger or grilled chicken sandwich can be made keto. Simply ask for it with no bun, or served on a bed of lettuce. Make sure to also say "no ketchup," as it contains hidden sugar, and opt for mustard or mayo instead.

Dressing on the Side, Always: This is non-negotiable. Getting the dressing on the side gives you control. Dip your fork in the dressing before taking a bite of salad, rather than pouring it all over. Stick to vinaigrettes, ranch, or blue cheese, and avoid anything "fat-free" or "light," as they often have more sugar.

Beware of Sauces and Glazes: When ordering grilled chicken, fish, or steak, always ask if it comes with a sauce or glaze. If it does, ask for it plain or with the sauce on the side. A simple seasoning of salt, pepper, and herbs is your safest bet.

Master Your Sides: This is where many restaurant meals go wrong. Automatically decline the fries, rice, potatoes, and bread. Ask for double vegetables (steamed broccoli, green beans) or a simple side salad with oil and vinegar instead.

FAQ

Q: Can you really eat fast food on a keto diet?

A: Absolutely. While it requires more careful selection, many fast-food chains now offer grilled proteins, salads, and bun-less options that fit perfectly into a keto lifestyle. The key is to skip the bread, potatoes, and sugary drinks and focus on protein and low-carb vegetables. Don't guess—use a tool like Snackly to see the carb count before you commit.

Q: What are the best keto-friendly drinks at a place like Starbucks?

A: Black coffee (hot or iced), Americanos, and unsweetened iced tea are all zero-carb options. For something creamier, you can order a latte or espresso drink made with a splash of heavy cream and water instead of milk. Be sure to specify "no classic syrup" or any other sweetener.

Q: Are all salads from restaurants keto-friendly?

A: No, and this is a common trap. Many salads are loaded with sugary dressings, croutons, candied nuts, and carb-heavy additions like corn and beans. To keep a salad keto, choose one with a simple grilled protein, leafy greens, low-carb veggies (like cucumber and bell peppers), and a full-fat, low-sugar dressing like ranch, blue cheese, or a simple vinaigrette on the side.

Q: How do I order a keto-friendly burger?

A: It's simple! Order your favorite burger and ask for it with "no bun" or as a "lettuce wrap." Also, hold the ketchup and any sweet relish or BBQ sauce. Most places are happy to accommodate this. Load up on keto-friendly toppings like cheese, bacon, mayonnaise, mustard, onions, and pickles.

***

See every item's Coach Score before you order. Download Snackly free — scan any restaurant menu and know what to eat.