Introduction
The ketogenic diet, or keto, is a high-fat, low-carb eating plan that helps your body burn fat for energy by entering ketosis. For keto dieters, keeping carbs below 50 grams daily is key, which can make fast-food dining tricky. CookOut, known for its hearty burgers and indulgent sides, might seem like a challenge, but with smart choices, you can enjoy a cookout keto friendly meal. This guide explores low-carb options at CookOut and shares tips to customize your order. For more healthy dining ideas, check out our Healthier Options guide.
Understanding the Keto Diet
Keto focuses on high-fat, moderate-protein, and very low-carb foods, such as meats, cheese, and low-carb vegetables, while avoiding bread, fries, and sugary drinks. According to Healthline’s Keto Guide, staying in ketosis requires careful carb tracking. At CookOut, this means skipping buns and high-carb sides. Always consult a dietitian before starting cookout keto, as it may lead to nutrient deficiencies if not planned well.
Keto-Friendly Burgers
CookOut’s burgers, like the Out West or Cheddar Style, are packed with flavor but come with buns that have 20–30g of carbs. Order them without the bun to make them keto-friendly. Here are some top picks:
- Out West Style Burger: Includes BBQ sauce, bacon, mayo, pickles, and onions. Bacon and mayo are keto staples, but BBQ sauce may have sugar. Ask for it on the side to keep carbs under 5g.
- Steak Style Burger: Comes with A1 sauce, grilled onions, lettuce, tomato, and mayo. A1 is low-carb, making this a solid choice without the bun.
- Cheddar Style Burger: Features cheddar cheese, bacon, grilled onions, and mayo, perfect for cookout keto with high fat and minimal carbs.
For a full look at burger options, see our Tray Menu Guide, which details customizable tray combinations.
Low-Carb Chicken Options
Grilled chicken breasts at CookOut are naturally low-carb and ideal for cookout keto. Based on nutritional data, these stand out:
- Club Style Chicken Breast: Topped with bacon, mayo, lettuce, and tomato, it has about 1g of carbs, thanks to high-fat toppings.
- Cajun Style Chicken Breast: Seasoned with Cajun spices, this option also has around 1g of carbs, offering bold flavor without carbs.
These are served without buns, so no changes are needed. For more healthy choices, visit our Healthier Options page.
Sides and Drinks
CookOut’s sides are mostly high-carb, as shown in the table below:
| Side Item | Calories | Total Fat (g) | Total Carbs (g) | Protein (g) |
| Fries | 250 | 12 | 30 | 3 |
| Onion Rings | 300 | 15 | 35 | 4 |
| Hushpuppies | 200 | 10 | 25 | 3 |
| Chili | 220 | 10 | 20 | 15 |
| Cheese Curds | 350 | 25 | 20 | 15 |
Chili and cheese curds (20g carbs) are too high for strict cookout keto. A side salad with ranch dressing, if available, is your best bet. Otherwise, skip sides. Check our Side Menu Guide for more details.
For drinks, avoid milkshakes (50–100g carbs) and sugary sodas. Choose:
- Water: 0g carbs.
- Unsweetened Iced Tea: 0g carbs.
- Diet or Zero-Sugar Soda: Check labels for carbs.
Explore all beverage options in our Drink Menu Guide.
Customization Tips for cookout Keto Success
To stay keto at CookOut:
- No Bun: Always request “no bun” for burgers to cut carbs.
- Check Sauces: BBQ sauce and ketchup may have sugars. Opt for mayo or mustard, and check ingredients in our Allergen Menu Guide.
- Confirm Toppings: Ensure toppings like pickles or onions are sugar-free.
- Use Nutrition Resources: Check CookOut’s official Menu for nutrition facts or use apps like MyFoodDiary.
- Plan Ahead: Review keto guidelines at Healthline’s Keto Guide and our Allergen Menu Guide to avoid hidden carbs.
Potential Challenges
- Limited Sides: Few low-carb sides are available, so you may need to skip them.
- Hidden Carbs: Sauces can add carbs, so always ask for them on the side.
- Cross-Contamination: Shared grills may introduce trace carbs, though minimal.
- Nutritional Balance: Pair your meal with low-carb veggies at home to avoid deficiencies.
Conclusion
With careful choices, CookOut can be keto-friendly. Order bunless burgers or grilled chicken like the Club Style (1g carbs), skip high-carb sides, and choose water or unsweetened tea. Use our Healthier Options and Allergen Menu Guide to make informed decisions. For more keto tips, visit Healthline’s Keto Guide.