What To Eat At Chili’s On Keto Diet
Following a keto diet can be challenging when dining out, as many restaurants offer high-carb options that are not suitable for this low-carb, high-fat eating plan. However, with some careful choices and modifications, it is possible to enjoy a keto-friendly meal at popular chain restaurants like Chili’s. In this article, we will explore the best options for a keto-friendly meal at Chili’s, along with some tips and tricks to stay on track with your keto diet while dining out.
Understanding the Keto Diet
Before diving into the specific menu options at Chili’s, it’s important to have a basic understanding of the keto diet. The ketogenic diet is a low-carb, high-fat eating plan that aims to put your body into a state of ketosis. In this state, your body burns fat for fuel instead of carbohydrates, leading to weight loss and other health benefits.
On a keto diet, you typically aim to consume less than 50 grams of net carbs per day. Net carbs are calculated by subtracting the grams of fiber from the total grams of carbohydrates in a food item. This means that foods high in carbohydrates, such as bread, pasta, and sugary desserts, are off-limits on the keto diet.
Keto-Friendly Options at Chili’s
While Chili’s is known for its Tex-Mex and American-style dishes, there are several options that can be modified to fit a keto diet. Here are some keto-friendly choices to consider:
1. Grilled Chicken Salad
Chili’s offers a grilled chicken salad that can be a great option for a keto-friendly meal. Opt for the grilled chicken without any breading and ask for the dressing on the side. Choose a low-carb dressing like ranch or Caesar, and be mindful of the portion size.
2. Steak with Avocado Slices
Another keto-friendly option at Chili’s is a steak with avocado slices. Choose a steak without any sugary marinades or glazes, and ask for extra avocado slices as a side. Avocado is a great source of healthy fats and adds flavor and creaminess to your meal.
3. Grilled Salmon with Steamed Broccoli
If you’re in the mood for seafood, the grilled salmon with steamed broccoli can be a delicious and keto-friendly choice. Salmon is rich in omega-3 fatty acids and provides a good amount of protein. Make sure to ask for the salmon without any sugary sauces or glazes.
4. Bacon Avocado Chicken Sandwich (without the bun)
If you’re craving a sandwich, you can modify the Bacon Avocado Chicken Sandwich at Chili’s to make it keto-friendly. Order the sandwich without the bun and ask for extra lettuce leaves to use as a wrap instead. This way, you can enjoy the flavors of the sandwich without the added carbs.
5. Classic Ribeye (without the mashed potatoes)
For a hearty and satisfying meal, the Classic Ribeye at Chili’s can be a good option. Request the ribeye without the mashed potatoes and ask for a side of steamed vegetables or a side salad instead. This way, you can enjoy a delicious steak without derailing your keto diet.
Tips for Staying Keto at Chili’s
While the menu options mentioned above can be keto-friendly, it’s important to keep a few tips in mind to stay on track with your keto diet at Chili’s:
- Ask for modifications: Don’t be afraid to ask for modifications to suit your dietary needs. Most restaurants, including Chili’s, are willing to accommodate special requests.
- Avoid high-carb sides: Stay away from high-carb sides like mashed potatoes, rice, and fries. Instead, opt for steamed vegetables, a side salad, or extra avocado slices.
- Be mindful of sauces and dressings: Many sauces and dressings contain hidden sugars and carbs. Ask for them on the side or choose low-carb options like ranch or Caesar dressing.
- Watch out for hidden carbs: Some dishes may contain hidden carbs, such as breaded meats or sugary glazes. Always ask about the ingredients and preparation methods to ensure they align with your keto diet.
- Control portion sizes: Even keto-friendly foods can be high in calories, so be mindful of portion sizes. Consider sharing a dish or asking for a to-go box to save leftovers for another meal.
- Stay hydrated: Drinking enough water is important on a keto diet. Opt for water or unsweetened iced tea instead of sugary beverages.
Frequently Asked Questions (FAQ)
1. Can I have the Chili’s famous Baby Back Ribs on a keto diet?
Unfortunately, the Chili’s Baby Back Ribs are not suitable for a keto diet as they are typically glazed with a sugary barbecue sauce. However, you can enjoy other grilled meat options like the Classic Ribeye or the Bacon Avocado Chicken Sandwich (without the bun).
2. Are there any keto-friendly appetizers at Chili’s?
While many of the appetizers at Chili’s are high in carbs, you can opt for the Fresh Guacamole or the Bone-In Wings (without the sauce) as keto-friendly options. Just be mindful of portion sizes and avoid dipping them in high-carb sauces.
3. Can I have a dessert on a keto diet at Chili’s?
Chili’s dessert menu is filled with high-carb options like molten chocolate cake and cheesecake. However, you can satisfy your sweet tooth by ordering a side of fresh berries or a cup of black coffee.
4. Are there any vegetarian keto options at Chili’s?
Chili’s does offer some vegetarian options, but they may not be suitable for a strict keto diet. However, you can modify dishes like the Grilled Avocado and the Southwest Veggie Wrap (without the tortilla) to make them more keto-friendly.
5. Can I have alcoholic beverages on a keto diet at Chili’s?
Alcoholic beverages can be high in carbs, so it’s important to choose wisely. Opt for spirits like vodka, gin, or tequila, and mix them with soda water or diet soda. Avoid sugary mixers and cocktails.
6. Is it possible to stay in ketosis while dining out at Chili’s?
While dining out can be challenging, it is possible to stay in ketosis at Chili’s by making smart choices and modifications. Stick to grilled meats, seafood, and low-carb vegetables, and be mindful of hidden carbs in sauces and dressings.