Moe’s Keto Guide: How to Order Low Carb

The Ketogenic diet is strict. To maintain a state of ketosis, you typically need to keep your net carbs under 20g to 50g per day. A single flour tortilla at Moe’s has 48g of carbs.

Game over? Not at all.

Moe’s Southwest Grill is actually one of the easiest fast-food chains to navigate on Keto because of the high fat/protein options available. You just need to know the hidden carb counts of the sauces and marinades.

The “No-Go” List (Carb Bombs)

First, let’s purge the menu of items that will spike your insulin.

1. Tortillas/Wraps: Flour and Whole Grain. (40g-50g carbs).
2. Rice: Even the brown rice is ~40g carbs per scoop.
3. Beans: While healthy, beans are legumes with ~20g carbs per serving. Hardcore Keto folks skip them. “Dirty Keto” folks might do a half-scoop.
4. Chips: Corn is a grain. Hard pass.
5. Corn Salsa: It’s a vegetable, but corn is high sugar/starch.
6. Sweet Salsas: Some seasonal fruity salsas pack sugar.

The Keto Safe List

Proteins (0g - 2g Carbs)

• Adobo Chicken: The marinade has negligible carbs.
• Steak: Excellent fat/protein ratio.
• Pork Carnitas: The fatty cuts are perfect for Keto satiety.
• Ground Beef: Safe.

Fats (The Engine)

On Keto, fat is fuel.

• Guacamole: Your best friend. High in monounsaturated fats and fiber. (Net carbs are very low).
• Cheese: Shredded cheese is ~1g carb per serving.
• Sour Cream: High fat, ~1-2g carbs.
• Queso: Surprise! Moe’s Queso is actually relatively low carb (~2-4g depending on portion). It is thickened often with cornstarch, so use moderation, but it fits macros better than rice.

Vegetables

• Lettuce, Spinach, Cucumbers, Peppers, Onions, Jalapeños. All safe.

The Ultimate Keto Orders

1. The Carnivore Bowl (Zero Net Carb Target)

• Base: Lettuce.
• Protein: Double Steak.
• Toppings: Cheese, Sour Cream.
• Skip: Salsas (some have 3-4g carbs from tomatoes/onions).
• Drink: Water.
• Approx Macros: 60g Protein, 40g Fat, <5g Net Carbs.

2. The “Fat Bomb” Salad

• Base: Spinach/Romaine mix.
• Protein: Pork Carnitas (Fatty).
• Toppings: Guacamole (Extra), Cheese, Queso (Side cup).
• Dressing: Ranch (Check label, usually 2g carb) or Southwest Vinaigrette.
• Why: The high fat content keeps you full for 6 hours.

3. The “Keto Stack” (Fork Required)

• Ask for: A bowl with ground beef, covered in queso, topped with pico de gallo and jalapeños.
• Experience: It’s like eating nachos without the chips. Use a fork and enjoy the cheesy mess.

Hidden Carbs in Sauces

Be careful with the salad dressings.

• Chipotle Ranch: ~3g carbs. Safe.
• Southwest Vinaigrette: ~4g carbs. Safe-ish.
• Lime Juice: ~1g carb. Very Safe.
• Sweet Chili / BBQ: AVOID. These are often 15g+ sugar.

Tips for Success

1. Watch the Scoop: Server scoops vary. If they give you a mountain of onions, the carb count creeps up.
2. Bring Your Own Chips? Some Keto veterans bring “Pork Rinds” to dip in the Queso. It sounds crazy, but it works perfectly for the crunch craving.
3. Sodium: Keto requires higher sodium intake (electrolytes). Don’t fear the salt shaker here.

Conclusion

Moe’s is a Keto haven. By stripping away the rice and using Guacamole and Queso as your primary fuel sources, you can dine out with friends without breaking your streak. Just remember: Say “No” to the chips.