Eating Keto at a Turkish Restaurant

The ketogenic diet doesn’t mean avoiding restaurants entirely. Turkish cuisine offers many naturally low-carb options that align well with keto principles. With its emphasis on grilled meats, fresh vegetables, and olive oil-based dishes, a Turkish restaurant can be one of the easier places to eat out while maintaining ketosis.

Best Keto-Friendly Turkish Dishes

Start with mixed grilled meats like lamb chops, chicken wings, or adana kebabs. These are typically cooked without breadcrumbs or sugary marinades. Pair them with a simple shepherd’s salad (without pita) or grilled vegetables. Avoid the rice and bulgur wheat sides that often accompany these dishes.

What to Avoid

Steer clear of bread-based dishes like pide or lahmacun, and be cautious with meze options that may contain hidden carbs. While aubergine dishes like imam bayildi are vegetable-based, some versions contain sugar in the tomato sauce. Always ask about ingredients.

What This Means in Practice

For a keto-friendly Turkish meal at home, pick up £6.50 worth of lamb leg steaks from Tesco and grill them with olive oil, garlic, and rosemary. Serve with roasted aubergine and a dollop of full-fat Greek yoghurt. This mirrors the macros of a restaurant meal without the carb-heavy sides.

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Frequently Asked Questions

Can I eat hummus on keto?

Traditional hummus contains chickpeas, which are relatively high in carbs. A typical 100g portion contains around 15g net carbs, which may be too much for strict keto. Consider limiting portion size or opting for alternatives like baba ghanoush.

Are Turkish kebabs keto-friendly?

Most grilled meat kebabs are fine, but avoid the bread and any sweet glazes. Doner meat can sometimes contain fillers, so ask if it’s 100% meat. Chicken shish and adana kebabs are usually safe choices.

What about Turkish breakfast?

A traditional Turkish breakfast spread often includes cheeses, olives, eggs, and fresh vegetables – all keto-friendly. Avoid the bread, honey, and fruit preserves typically served alongside.

The Bottom Line

Turkish cuisine offers numerous keto-compatible options when you focus on grilled meats, vegetable dishes without sugary sauces, and healthy fats like olive oil. With some careful selection, you can enjoy the flavours of Turkey without compromising your ketogenic diet. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.

References

1. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
2. Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90