0 g net
Grilled Chicken Breast (4 oz)
Plain grilled chicken breast — entrée portion, no sides.
200 cal · 6g fat · 35g protein
Eating out on keto
Keto at Denny's
Build from the Fit Fare and skillet sections. Eggs, bacon, sausage and avocado are all fine; the pancakes, hash browns and toast are not.
- Keto-friendly items
- 11
- Under 5g net carbs
- 8
- Lowest on the menu
- 0g
- Most protein
- 55g
What to order
Ranked by net carbs, leading with the items substantial enough to be a meal — so the list is not topped by a side of cheese.
1 g net
T-Bone Steak Dinner (8 oz)
8 oz grilled T-bone steak — entrée portion, no sides.
600 cal · 40g fat · 55g protein
1 g net
Top Sirloin Steak (6 oz)
Grilled USDA Select sirloin — entrée portion, no sides.
240 cal · 12g fat · 33g protein
4 g net
Build Your Own Slam (2 Eggs, 2 Bacon, No Pancakes / Hash Browns)
Two eggs cooked your way with two bacon strips and two sausage links — pancakes and hash browns swapped out.
540 cal · 44g fat · 30g protein
How the menu splits
8
Best bets
5g net carbs or less — these fit almost any keto target.
2
Solid options
Between 5g and 12g — comfortable on a standard 20–30g day.
1
Order with care
Over 12g net carbs. Workable if it is your main carb hit for the day, but check it against your target first.
Other chains
Applebee's 12 Burger King 23 CAVA 21 Chick-fil-A 31 Chili's Grill & Bar 12 Chipotle Mexican Grill 25 Dunkin' 16 Five Guys 17 IHOP 12 In-N-Out Burger 10 KFC 27 McDonald's 31 Olive Garden 14 Outback Steakhouse 14 P.F. Chang's 14 Panda Express 12 Panera Bread 12 Shake Shack 33 Starbucks 21 Subway 31 Taco Bell 16 The Cheesecake Factory 11 Tim Hortons 13 Wendy's 22
Ketoly is not affiliated with, endorsed by, or sponsored by Denny's. Menu items and macros come from Denny's's published nutrition information and are reproduced here for informational purposes. Chains reformulate and change menus seasonally — check the current nutrition information before ordering if you are counting closely.