If youre going to order a chicken sandwich, go for the grilled option instead of the fried ones. There are a few basic things to know about finding keto-friendly options at restaurants, regardless of where you go. If the guacamole doesnt include high-carb beans or veggies, youre golden there as well. Most side dishes - Most other fast food sides are high in carbs as well, such as corn, rice, beans, onion rings, etc. Need low-carb Hanukkah recipes that fit your keto diet? Youll find different cuts of steak in a plethora of sizes. The companys Not So Secret Menu includes an easy way to make any burger keto-friendly by ordering it Protein Style meaning it comes wrapped in lettuce instead of on a bun. Dining out on keto can be a real hassle if you dont know how to select items from carbohydrate-rich menu cards. Enter Cook-Out. Note that BDs doesnt share fiber information on its website, so net carbs cant be calculated. One slice of crispy thin pizza here will cost you 19 grams of net carbs[*]. You can also chow down on a salad. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. the Double Protein Avocado Pollo Fit Bowl, Alternatively, choose an entre salad with no croutons, a low sugar dressing like. Egg drop soup. To stay keto at Texas Roadhouse, stick to steak, chicken, salmon, bunless burgers, and salads. If this food comes with a bun or a similar bread item, removing it should significantly reduce the amount of net carbs and calories. Net Carbs are 8% of calories per serving, at 22g per serving. Net Carbs are 11% of calories per serving, at 31g per serving. Tiffany Joy Yamut, RN. FDA's standard for %DV (daily value percentage), Search for foods within standard keto guidelines. Breakfast Note: Keep in mind that this item may comprise about half of your daily net carb allotment and more than half of your total carb count. El Pollo Loco is a Tex Mex fast food restaurant specializing in flame-grilled chicken tacos, burritos, salads, and burrito bowls. Cook Out has an expansive menu that you can play around with in order to meet your keto requirements. Dont worry you can still enjoy a satisfying meal or snack thats under 5 grams of net carbs by eating only the patties, bacon, and hot dogs. This food's %DV (daily value percentage) for sodium is 34%. Net Carbs are 10% of calories per serving, at 43g per serving. If the amount is close to 25g per serving, consider whether you're going to eat more food later. Potatoes - French fries, tater tots, hash browns, chips, etc. Net Carbs are 0% of calories per serving, at 0g per serving. At 1103mg, it's considered high in sodium according to the. They have a complete nutritional guide available on their website, which you can use to help you stay below the daily limit of 20-25g of net carbs in a day. These recipes can help. If the amount is close to 25g per serving, consider whether you're going to eat more food later. Trade questionable sauces for oil and vinegar, hot sauce, or another flavorful low-carb dressing. RELATED: The 35 Healthiest Fast Food Orders You Can Get at Every Chain Chopt Courtesy. 17 Best Low-Carb, Keto Restaurants To Dine Out, How To Use The Ketogenic Diet for Productivity and Mental Performance, 7 Biggest Keto Mistakes Beginners Make On A Keto Diet, Tom Yum Kung (Thai Seafood Soup) Under 10 Carbs. Also, remember to swap out the buns for a lettuce wrap to make the burger keto-friendly. Their bread, buns, croutons, and sauces are packed with carbs so avoid them at all costs. The best keto fast-food options at 12 popular chains 1. Most people on this diet try to limit total daily carb intake to 50 grams or fewer, or 25 grams or fewer of net carbs (total carbs minus fiber). Toppings like sour cream, cheese, salsa and avocado are all keto-friendly, she points out. EVERYTHING Keto at Maggianos Little Italy, 14 BEST Keto & Low-Carb Cake Mix for 2023, 14 BEST Keto & Low-Carb Canned Chili for 2023. Ingredients: roast beef, lettuce, tomato, and mayo. Skip on all sorts of bread. But Aristotelous points out that P.F. "Not only can you check out the ingredients in your desired dish, but you can check the carb count to make sure it's on point," says Whittel. We'll send you articles, product guides, and exclusive offers customized to your goals. 3. best keto choices at the Cheesecake Factory, Healthy Eating on the Go: A Guide to Dining Out, Traveling, and More, A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle, The MIND Diet: A Detailed Guide for Beginners, Best Diet for Gout: What to Eat, What to Avoid, 14 Healthy Fats for the Keto Diet (Plus Some to Limit). You can choose from different toppings to make the dog you prefer. Remember to skip on the ketchup and swap the bun out for a lettuce wrap. Since these foods aren't keto-friendly, make sure to customize your order. Morning rituals can help. But when you take a closer look, youll find keto-friendly meals for both the morning and evening hours. At 687mg, it's considered high in sodium according to the. And lucky for you, both surf and turf keto choices abound. This rich Mediterranean sea bass will hit the spot! This article lets you know what foods you can eat, benefits, when to use it. The Best AIP Meal Delivery Services for Beginners, The Best Bariatric Meal Delivery Services for Folks Who Need Them, The Best Low Cholesterol Meal Delivery Services for Healthy Living, The Best Postpartum Meal Delivery Services for Busy Parents, Best Mediterranean Diet Meal Delivery Services, The Asian Caesar Salad with Croutons with Salmon, Atlantic Salmon with Lemon Butter and House Side Salad, Filet (6oz) and Grilled Lobster Tail + Steamed, Chicken Margherita + Parmesan Crusted Zucchini, Grilled Shrimp and Avocado Cocktail (appetizer) + Steak Salad. Chicken Bacon Ranch Chopped Salad: 9g net carbs, 17g fat, 22g of protein. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. This food is, This food's %DV (daily value percentage) for sodium is 50%. IHOP is a popular diner with locations all across the United States. Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results. Every cut of meat is a front-row seat on your favorite ride even those fatty cuts most people ignore. *A typical sandwich bun will usually have around 25g of net carbs. Dr. Anthony Gustin, DC, MS on March 10, 2023 If you want a hearty meal that will keep you full for the day, youll need to swap out some ingredients from their menu. Here are some low-carb restaurants where you can satisfy your Italian and pizza cravings. True Food Kitchen is Aristotelous' number one pick when it comes to getting the healthiest keto-friendly dishes. Keto-friendly sides include Brussels sprouts, asparagus, and broccoli. Keep the beer gut away. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Keto vs. Paleo: Is Ketosis Better Than Paleo? You might like these: Mini Skillet Bowl (skip the potatoes) - Net carbs 6g, Fat 46g, Protein 14g The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. The Cook Out restaurants feature drive-thru lanes and pick-up windows but recently opened franchises that are now equipped with indoor dining facilities. How keto-friendly is CookOut Spicy Chicken Sandwich? Jimmy Johns is a popular sandwich shop offering a variety of sub sandwiches and wraps, plus chips, pickles, and cookies. Intermittent Fasting and Alcohol: Will Drinking Alcohol Break Your Fast? This food is, This food's %DV (daily value percentage) for sodium is 30%. Although known for its pancakes, IHOP makes excellent low carb omelets that are ideal for keto. 3. If youre in the mood for something light and dont want a full meal, you can always order a side serving of the fresh gooey fried cheese curds. This food's %DV (daily value percentage) for sodium is 35%. Keto-friendly fast food is all about convenience, but keep in mind that home-cooked meals are best for your health. See additional information. Learn how to use them effectively. Salad will work too if it has reasonable ingredients. Still a little daunted as the thought of eating out on keto? You'll find everything from nutty breakfast pancakes and easy lunch ideas to. Any of the choices below are great low-carb meal options too: For dipping, stay away from the cocktail sauce with 11 grams of net carbs[*] and tartar sauce with 4 grams carbs[*]. Enjoy a bowl of Cook Outs famous chili. Texas de Brazil is a popular Brazilian steakhouse. Cook Out is a trendy American fast-food chain founded in 1989 by Morris Reaves, who is the companys sole owner to this day. This process makes it super easy to skip the carbs. *A typical hot dog bun will usually have around 25g of net carbs. Several of its menu items are keto-friendly with few modifications needed. What most people love about Wendys is that their burgers are made with 100% pure beef no fillers and hidden carbs. You can order any BurgerFi burger green style, which replaces the bun with a lettuce bun significantly shaving down on the carb count. Order a Chef's salad or Chicken Caesar salad. This food is safe for the keto diet. For veggies, try their side salad with Italian dressing (11g net carbs). Dennys is another nationwide diner chain. Keto-Friendly Choice: Filet (6oz) and Grilled Lobster Tail + Steamed, Per serving (Filet and Lobster): 660 calories, 42g fat, 2g carbs, 66g protein, An Italian restaurant might seem like a bad place for keto due to the abundance of bread and pasta, but Whittel reveals they are surprisingly keto-friendly. Gluten-Free Fig Bars: Our Top Picks for a Delicious and Healthy Snack Gluten-free products have been gaining popularity in recent years, but for some people, they are not just a Continue reading 7 BEST Gluten-Free Fig Bars for 2023, No one wants to miss out on delicious fettuccine pasta. Net Carbs are 6% of calories per serving, at 3g per serving. Some pro tips while customizing your order to make it keto-compliant are; Before conducting an in-depth nutritional analysis of the low-carb options let us look at some of the menu items you most definitely need to avoid if you want to keep your ketosis intact. The Pollo Fit Menu features three keto-friendly menu items:. You definitely need to be aware of the secret places carbs are hiding in your meals, too. Also, you can add extra butter or olive oil to keep fat high. Last medically reviewed on February 8, 2022. BJs only provides calorie information on its website. The above value of net carbs is after youve swapped your bun for a lettuce wrap. Be sure to skip the beans, rice, tortillas and chips, but mix and match with your favorite proteins and veggies, with this protein-packed bowl. Chilis is a casual restaurant offering a mix of Tex Mex and American appetizers and entres. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Sauteed mushrooms as a topper? You can replace it with a lettuce exterior. "They even have a keto meal category on their menu, so it takes out all of the guesswork," she explains. Want something fresh and gluten-free? Fortunately, fast food keto options are available everywhere, thanks to the fact that more people are doing the diet for weight loss and overall health. 1. If you feel like having a snack thats expensive on carbs, you can order Cook Outs golden chicken nuggets. Besides diet soda and water, the only beverage you can enjoy is Cook Outs freshly brewed tea. How keto-friendly is CookOut Reg BBQ Sandwich? Hot and sour . "Chipotle is now sporting a Lifestyle Menu to make ordering easier when on a special diet and have Paleo Bowl, Vegan Bowl and even a Keto Salad Bowl with carnitas, romaine Lettuce, salsa, cheese and of course, plenty of guac," says Whittel. A lot of restaurants (especially national chains and many fast food options) post their nutrition information on their website. Note: one slice is 1/6 of the whole pizza. The keto diet is flexible enough to allow for all the delicious foods in the list below. Not only does it taste amazing but it Continue reading 7 BEST Gluten-Free Orzo Pasta for 2023. The Pollo Fit Menu features three keto-friendly menu items: Ingredients: high fiber tortilla, chicken, avocado, cheese, salsa, cabbage, salad greens, and cilantro dressing. Avoid the burrito and tacos (the tortillas are all carbs), as well as the rice and beans in the burrito bowl. Familiarize yourself with the foods you can eat and should avoid on keto. Timothy O'Toole's Pub Gurnee. Most places are willing to accommodate you. Chipotle offers a build-your-own Tex Mex experience featuring fresh, high quality ingredients. You can always enjoy their char-grilled chicken sandwiches if youre not big on beef. Steak and Cheese Chopped Salad: 11g net carbs, 9g fat, 19g of protein. This guide explains how to maintain a nutritious diet while you're on the go at restaurants and social events, traveling, in quarantine, and. Avocados are always a win for Keto and for cookouts and these Baked Avocado Egg and Bacon Boats are a delicious app (or breakfast option) for a cookout Cream Cheese Bacon Wrapped Jalapenos are a family tradition for over 20 years, but let's turn that recipe up a notch with this GUACAMOLE stuffed Bacon Wrapped Jalapenos recipe! Some restaurants even have an online nutrition calculator so you can easily see the carb count of your meal. This article discusses the most nutritious types of rice and why you. Lastly (and possibly most importantly): Do your homework before you step into a restaurant. Step one: Pick a grilled fish (or seafood item) youre fond of, such as: Step two: Add one of these semi-guilt-free toppings: Step three: Choose your low-carb side, and enjoy these: What if youre not feeling like fish? At 600mg, it's considered high in sodium according to the. Pasta and breadsticks are certainly not allowed, but you can have their salad, salmon, and other animal-based meals. Keto-Friendly Choice: Build Your Own Smashburger. They have a wide array of options for every age group and dietary preference. IHOP boasts several keto-friendly dishes. Choose from breakfast staples like these: Or meet up for lunch or dinner and order these entrees: Unlike mashed potatoes and mac and cheese, these country-style side dishes are more keto-friendly: As a rule of thumb, most seafood has a low carb-protein ratio. How keto-friendly is CookOut Grilled Chicken Sandwich? You can also choose steak or pork: Dining at a steakhouse is like going to an amusement park when youre on a ketogenic diet. If the amount is close to 25g per serving, consider whether you're going to eat more food later. The above value of net carbs is after youve swapped your bread for a lettuce wrap. The Microbiome Diet: Can It Restore Your Gut Health? Kung pao shrimp. While youre not supposed to eat the tortillas, you could go for their boneless or bone-in wings and salad. Wings are also safe on keto provided theyre not battered or smothered in sticky sweet sauces. Here are some of their items: Buffalo-style chicken wings, tenders, burgers, and wraps are some of the most popular items on their menu. In this guide, well help you stick to your keto diet by providing a list of keto fast food options below. "If you're in to Keto, its perfect. "Their burgers contain no antibiotics, steroids, or growth hormones and since the keto lifestyle can be a bit heavy in animal products it is key to choose the highest quality to avoid environmental toxins. When you think of Subway, you think bread right? Avocado Pepperoni Salad Ordering keto at Chick-fil-A can be tricky because of the breading and condiments. The content in this website is not medical advice and its intended for informational and Written by Add delicious low carb toppings such as chicken, ham, shrimp, cheese, hard boiled eggs, olives, and avocado to your salad. This seems a high carb-price. Whether its the first meal of your day or the last one after a long night out, breakfast or brinner is always a good choice on keto. Learn nutrition, ingredients, flavors, and everything you need to decide which keto bar is best! This food is safe for the keto diet. The Chicken Margherita is only 8 grams of net carbs, offering flavor and a low carb count. Keto-Friendly Choice: Green Goddess Cobb Salad with Chicken, Per serving: 550 calories, 32g fat, 25g carbs, 43g protein. Avoid these foods: pizza. While its dishes are often carb-heavy, you can always ask to replace the pasta with a large portion of broccoli beneath the sauce and protein. Blaze Pizza is a popular chain offering custom pizzas with high end ingredients and unique flavors. But if you stick to bunless burgers, salads, and grilled chicken sandwiches without bread, you can still cheer on your favorite teams alongside your buds. This post may contain affiliate links, which help keep this content free. Besides skipping buns and croutons, you can have them replaced with more green veggies, eggs, bacon, chicken, and meat. Skip on the fries & drink on the side (have a diet drink if you must). It's also wise to add avocado or other healthy fats to any meal as much as possible. Coltons Loaded Chicken with no sides or extra dipping sauce is 620 calories, but other nutrition information isnt available (21). educational purposes only. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Healthyums. This roundup gives you 15 delicious options for your eight nights of celebration. Bread of any kind - Including buns, wraps, toast, croutons, etc. Some of the keto-friendly items on the Texas de Brazil menu include herb-marinated pork loin, filet mignon, chicken breast wrapped in bacon, and a variety of cheeses and vegetables. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Lauren Ciccarelli. Start with a salad bowl, choose your protein, and add your toppings (add avocado for the healthy fats) according to your macro allowance: Similar to Chipotle, your low-carb choice here is a salad. Stick to carb-free melted butter[*]. Stick to simple dishes that contain protein, non-starchy vegetables, and healthy fats The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. BDs offers a variety of meats, seafood, and veggies for your stir-fry. Dont miss out on their steak and cheese salad thats packed with 20 grams of protein. Just because bread is in the name, doesn't mean you have to eat it. Its Keto Pizza comes on a gluten-free, keto-friendly crust with spicy red sauce, mozzarella, bacon, cherry tomatoes, mushrooms, and spinach. Its menu features a variety of veggies and proteins, making it easy to customize a keto-friendly meal. We recommend the following: Dont be afraid to dine at your favorite fast-food locations. Coltons Steakhouse is a chain steakhouse operating in the Southeastern and Midwestern United States. Ingredients: brisket, guacamole, cheese, pico de gallo, salsa, and lettuce. By using this site, you agree to the use of cookies. But you may also score a selection of charcuterie filled with fatty olives, cheeses like provolone and mozzarella, and meats like salami and pepperoni. Chang's does offer many dishes that will fit in with your keto nutrition plan. Although most menu items arent keto-friendly, its possible to make a low carb meal of their Blackened Tenders (which arent breaded) and green beans. At 790mg, it's considered high in sodium according to the. Avoid the fries, too. Popeyes is a Louisiana-based fried chicken spot that makes fried chicken, seafood, and sides with a Cajun twist. The best part is you can have as much as you desire as it contains no carbs at all. Additionally, you can take advantage of a few tips for keto-friendly fast food. Order the sandwiches below without the bread and get their side salad to boost your fullness: Five Guys burgers, hot dogs, and french fries can be seriously tempting when youre famished. Just dont fall for the sugary margaritas. Many restaurant menus will have good low-carb options that are a great choice for keto dieters. educational purposes only. Other than their standard options, you can opt to customize your order to make it more keto-compliant. But first, lets start with a few rules when eating out. Per serving: 550 calories, 42g fat, 15g carbs, 32g protein. LongHorn Steakhouse is another well-known U.S. steakhouse chain. This Shrimp Zoodle Bowl is a perfect example,. Also, you can always check a restaurants menu and nutritional info for an item before heading out. Plus, Qdoba offers low carb Mexican Cauliflower Mash as a substitute for rice. Breading is something else to avoid if you're watching your carb intake, says Whittel; your best bet is sticking to foods that are sauted, roasted, or grilled. Theres more to Italian cuisine than pasta, pizza, and gelato. Are you on a high-protein keto diet? This So-Cal burger joint is famous for their savory burgers and fries -- but ditch the bun and you are golden, suggests Whittel. Like most steakhouses, it offers steaks, chicken, burgers, ribs, and appetizers. You can make any one of their subs an Unwich, replacing the bread with a lettuce wrap to shave off most of the carbs and a significant number of calories. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. See the options below: Most people, including keto dieters, love Starbucks because of their quality beverages and relaxing ambiance. Because of Keto, we didn't try the pasta but it looked amazing." more. Net Carbs are 7% of calories per serving, at 30g per serving. Cook Out is serving up some American classics, including grilled burgers, chicken sandwiches, wraps, hotdogs, BBQ, and a wide variety of thick creamy milkshakes. How keto-friendly is CookOut Chicken Wrap? Everything is made fresh to order, further elevating your dining experience. Choose from any of the following: For the lowest carb meals at Sonic, go for their no-tortilla breakfast burritos, bunless sandwiches, and crispy breakfast bowl thats packed with meat, eggs, and tomatoes. "It is a common misconception that one cannot adhere to the ketogenic lifestyle if he or she is a frequent restaurant goer," Aimee Aristotelous, RD, tells Health. Salmon and shrimp are great high-fat protein options. Consult a doctor before making any decisions about treatment of any conditions you may have, or think you may have. This food is safe for the keto diet. Starbucks Starbucks. You can pair them up with some freshly brewed, unsweetened tea to make the perfect snack when youre out with buddies. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. If youre planning to visit Cook Out, its better to pre-plan your meals and have a look at their nutritional guide beforehand. Modifications: no beans, rice, or tortillas. Additionally, Joes offers more traditional options like broiled fish, steaks, grilled chicken, and side salads. How keto-friendly is Beyond Meat Cookout Classic Plant-Based Burger Patties? The perfect combination of crispy bacon, fresh lettuce, and juicy ripe tomatoes. Wendys is a nationwide fast food restaurant offering burgers, chicken, salads, and chili. At 0mg, it's considered low in sodium according to the. You can count these items as deadly sins if youre on a ketogenic diet. Ready to revamp your weekly menu to incorporate lots of brand-new, keto-friendly meals? This post may contain affiliate links, which help keep this content free. Here are the 17 best low carb Chinese food items that are keto-friendly: Beef with broccoli. Dont worry if you ever find yourself at Cook Out; its vast menu ensures theres something for everyone. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Blog Keto 17 Best Low-Carb, Keto Restaurants To Dine Out, Medically reviewed by Pour on olive oil (plenty of it!) Marcos Pizza is a nationwide pizza delivery chain that offers a wide selection of specialty pizzas, subs, and salads. This food is safe for the keto diet. Should you try the keto diet if you have an autoimmune disease? Avoid anything battered and fried. "Always substitute green vegetables or salad in place of pasta, potatoes, and rice side dishes," says Aristotelousthat goes for subbing lettuce wraps for burger buns, too. In fact, the nutrition calculator on its website allows you to filter by dietary preference, including keto, to show you exactly which menu items are keto-friendly and how to order them. At 1047mg, it's considered high in sodium according to the. This food is. "Our favorites are the hummus appetizer, the tacos, and the keto bowl." more. This food is safe for the keto diet. For instance, Joes Classic Steampot comes with Dungeness crab, sweet snow crab, shrimp, and smoked sausage. If you want to do something special, you can also have the lobster tail with garlic butter and mushrooms. Healthline Media does not provide medical advice, diagnosis, or treatment. A detailed comparison of Kiss My Keto Bars and Perfect Keto Bars. You can only have this if you skip the fries, slaw, and hushpuppies on the side. This will reduce carbs and make it healthier. Born of a love of catching and cooking fresh, local fish, youll find simple, seasonal food at this south Florida chain. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Baked salmon. Easy Keto Coleslaw: sugar free, dairy free It takes just 10 minutes to whip up this sugar free coleslaw. El Pollo Loco is a Tex Mex fast food restaurant specializing in flame-grilled chicken tacos, burritos, salads, and burrito bowls. Best Keto Friendly Restaurants Near Me See All Family Diner 24 Southern Food, Soul Food, Diners 1213 Goshen St, Oxford, NC Closed Haggerty's Steakhouse 65 American Food, Steak 414 Becker Dr, Roanoke Rapids, NC Closed Bringleton's Coffee House 18 Coffee & Tea, Bakeries, Breakfast 126 N Mecklenburg Ave, South Hill, VA Closed The Federal 391 The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. But a medium-sized order of traditional wings has 0 grams of carbs[*]. Ingredients: grilled chicken, Caesar dressing. Try an All-American Slam (scrambled eggs, bacon, and sausage) with no hash browns or bread, or a FitFare Wild Alaska Salmon with an extra serving of broccoli instead of mashed potatoes. Chipotle Salad Bowl with steak, romaine, cheese, sour cream and salsa: 405 calories, 23 grams of fat, 7 grams of carbs and 30 grams of protein ( 7 ). The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. Low carb, high fat diets such as keto can promote fat loss and help certain health conditions. On the Border is a popular Tex Mex restaurant offering a variety of Mexican-style entres. One man's keto journey after a traumatic brain injury left him with brain fog, confusion, low energy, and migraines. The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet. These keto-safe restaurants will help you steer the conversation away from your diet and back to each other. Skip the corn and potatoes to make it keto-friendly. How do you realistically stay on keto in different restaurants? Claim your FREE Keto Food List with 210+ foods! Its fajitas are a solid option for people on keto. Indeed, it can be tricky to find keto-friendly options other than bunless burgers and grilled chicken salads. The only part youll have to sacrifice is the bread. To reduce the carbs, she suggests skipping the salad dressing and asking for olive oil and vinegar instead. Nutrition per Serving 220 calories, 17 g fat, 0 g net carbs, 15 g protein 2.