Life on the keto diet can be challenging as you carefully track macronutrients (carbs, protein, and fat) to turn your body into a fat-burning machine. But eating out isn’t something you have to completely eliminate.
What follows is a list of keto-friendly meals at popular chain restaurants, vetted by Jonathan Valdez, registered dietitian and media spokesperson for the New York State Academy of Nutrition and Dietetics, and Pegah Jalali, MS, CDN, and registered dietitian at Middleberg Nutrition.
Jalali told Business Insider that keto, a high-fat, low-carb, and moderate protein diet, is not for everyone.
“If someone is pursuing keto, they should work with a healthcare professional who understands the diet and can help keep patients safe and thriving,” Jalali said. “Keto has many side effects, and if patients want to do it long-term, they need to be closely monitored.”
Though the following chain restaurant meals tick the boxes when looking at carbohydrate, fat, and protein content (the recommended ratios of which will differ from person to person), it’s also important to note that it’s probably best to limit how often you’re consuming these items.
“Food quality is really important, especially on keto when the diet is so high in fat as some fats can be very inflammatory,” Jalali said. “Restaurant foods tend to be overly processed, not good quality, and high in preservatives which can increase the sodium load.”
That said, here are 10 of the best keto meal options at chain restaurants.