Eating out while following a ketogenic diet can be challenging, but Chili’s offers several low-carb friendly options that make sticking to your diet easier. Finding keto at Chili’s isn’t difficult once you know which menu items to choose and how to customize your order to keep carbs low while enjoying a satisfying meal.
Key Takeaways
- Chili’s offers customizable protein options like steaks, ribs, and grilled chicken that are perfect for keto dieters
- Substitute high-carb sides with steamed broccoli, side salad, or avocado slices to keep your meal keto-friendly
- Use the nutritional calculator on Chili’s website to track macros and make informed choices
- Be cautious of hidden carbs in sauces, dressings, and marinades when ordering
- Appetizers like wings and bacon-wrapped starters can be keto-friendly with minor modifications
Best Low-Carb Options at Chili’s
When dining at Chili’s while following a ketogenic diet, I focus on protein-rich options and low-carb sides. The menu offers several keto-friendly choices that can be enjoyed with little or no modification. Here are some of the best options to consider:
For main courses, grilled steaks and ribs are excellent choices. The Classic Sirloin comes with customizable sides, making it perfect for keto dieters. The Baby Back Ribs can also fit into your macros if you skip the sugar-heavy sauce or ask for it on the side. Grilled chicken dishes like the Margarita Grilled Chicken can work if you remove the corn and rice.
Seafood options aren’t left out either. The Grilled Salmon provides a great source of healthy fats and protein with minimal carbs when paired with a low-carb side.
Smart Substitutions to Keep it Keto
The key to eating keto at Chili’s is knowing which substitutions to make. Most meals come with high-carb sides like fries, mashed potatoes, or corn that need to be swapped for keto-friendly alternatives.
Here are the best substitutions to request:
- Replace fries or mashed potatoes with steamed broccoli
- Swap rice for a side salad (without croutons)
- Ask for extra avocado slices instead of toast or tortillas
- Request extra butter or sour cream to add healthy fats
- Choose oil and vinegar dressing instead of sweetened dressings
Don’t be afraid to ask your server for these modifications. Most restaurants, including Chili’s, are accustomed to dietary requests and can accommodate them. When ordering a burger, ask for it to be served without the bun and wrapped in lettuce instead.
Hidden Carbs to Watch Out For
Even when you think you’re making keto-friendly choices, there can be unexpected carbs lurking in certain menu items. Being aware of these hidden carbs can help you stay in ketosis while enjoying your meal.
Sauces and marinades often contain sugar and thickeners. The honey-chipotle and teriyaki sauces at Chili’s pack a significant carb punch. Ask for these on the side or skip them altogether. Salad dressings can also be carb bombs – ranch and blue cheese are typically safer choices than fruity or sweet dressings.
Seasoning blends may contain sugar or starch as well. When in doubt, ask your server about the ingredients or request that your protein be prepared with simple salt and pepper instead of house seasonings.
Keto-Friendly Appetizers
Starting your meal with a low-carb appetizer can help curb hunger and make it easier to avoid the temptation of carb-heavy options. Chili’s offers several appetizers that can work for keto with minor adjustments.
Wings are a great option, but be careful with the sauce. Traditional Buffalo-style wings are typically lower in carbs than sweet glazes. The Bacon Ranch Quesadillas can work if you remove the tortilla and eat just the filling. You might even request the filling to be served in a bowl.
The Fresh Guacamole is another good option, but skip the chips and ask for cucumber slices or use a fork. Some locations also offer Bacon-Wrapped Jalapeños which can be a delicious low-carb starter.
Beverages and Alcohol Options
Staying hydrated is important on a ketogenic diet, but many beverages at restaurants can quickly add up in carbs. Stick to water, unsweetened tea, or diet sodas to avoid consuming liquid carbs.
If you’re looking to enjoy an alcoholic beverage, there are a few lower-carb options:
- Dry red or white wine (request a single glass, about 4-5g carbs)
- Spirits like vodka, whiskey, or tequila with soda water and lime
- Light beer (though these still contain 2-5g carbs per bottle)
Remember that alcohol can slow fat burning temporarily, so even zero-carb options like spirits might pause your weight loss for a short period. Moderation is key if you’re strict about your ketogenic diet goals.
Using Chili’s Nutrition Calculator
One of the most valuable tools for keto diners at Chili’s is their online nutrition calculator. This resource allows you to customize menu items and see exactly how many carbs, fats, and proteins are in your meal.
Before heading to the restaurant, I recommend spending a few minutes planning your meal using this tool. You can experiment with different combinations and modifications to create a meal that fits your macros perfectly. This preparation can make ordering much less stressful and help you avoid unwanted carbs.
The calculator is especially helpful for identifying those hidden carbs in sauces and dressings that might not be obvious from the menu description.
Sample Keto Meal Plans at Chili’s
To make your keto dining experience at Chili’s even easier, here are some pre-planned meal combinations that keep carbs low while providing satisfying options:
Lunch option 1:
- 6oz Classic Sirloin (0g carbs)
- Side of steamed broccoli (4g net carbs)
- Side salad with ranch dressing (3g net carbs)
- Total net carbs: approximately 7g
Dinner option 1:
- Half rack of Original Baby Back Ribs, no sauce (2g carbs)
- Double steamed broccoli instead of fries (8g net carbs)
- Total net carbs: approximately 10g
Lunch option 2:
- Grilled chicken salad, no corn or tortilla strips (5g net carbs)
- Oil and vinegar dressing (0g carbs)
- Side of avocado slices (2g net carbs)
- Total net carbs: approximately 7g
Tips for Social Dining While Staying Keto
Dining out with friends and family who aren’t following a ketogenic diet can sometimes be challenging. Here are some practical strategies to help you stick to your keto goals while still enjoying the social experience at Chili’s:
Eat a small fat-rich snack before going to the restaurant if you’re very hungry. This can help you avoid impulsive non-keto choices when you arrive. Consider checking the menu online beforehand so you already know what you’ll order – this reduces the temptation to browse carb-heavy options.
Don’t be shy about making special requests. Most restaurants are happy to accommodate dietary needs, and being clear about your requirements ensures you get a meal that fits your diet. Finally, focus on the social aspect of the meal rather than the food itself – remember that dining out is about the company as much as the cuisine.
If you’re looking for more keto-friendly restaurant options, you might also want to check out El Pollo Loco’s keto bowls for another delicious low-carb dining option.
