EVERYTHING Keto at Black Bear Diner in 2023 [Huge Menu!]

Located across the Western United States, the Black Bear Diner is one of those restaurants you might want to choose if you are looking for comfort foods cooked traditionally. While the burgers, shakes, salads, and breakfast options at Black Bear Diner are mind-blowing, can you find keto-friendly options on their menu?

Well, if you are following a Keto diet, you have nothing to worry about when you come to the Black Bear Diner. The restaurant has quite a few interesting and tasty Keto-friendly options on its menu. In fact, there are more than 10 low-carb options that taste just as good!

The Italian Green Beans is the one that contains the least amount of net carbs (just 2grams!).  Some other keto options you can try are the dinner salad (2 grams net carbs), mixed vegetables (4 grams of net carbs), and Shasta Crumble (8 grams of net carbs).

Dining out on keto can be really stressful because you are bombarded with carbs at every place. So, we have made the job easier for you by listing out some of the best keto-friendly dishes at Black Bear Diner. After reading this article, you’ll surely nail your keto order at this restaurant!

black bear diner keto friendly options

How to Survive Keto at Black Bear Diner

Black Bear Diner, established in 1995, specializes in comfort foods prepared in a homely and old-fashioned way. Currently, this restaurant chain has over 140 outlets in 14 states. The Black Bear paraphernalia is one of the signature motifs you will find in all these outlets.

Their menu revolves around family meals that include baked goods, salads, burgers, and shakes. Indeed, it is a true surprise that an old-style restaurant like Black Bear Diner can offer healthy and nutritious options without compromising on the taste!

Finding low-carb and keto-friendly options at Black Bear Diner will be a lot of fun for you, as they have a bevy of items to choose from.

You have to be really careful of your carb intake on the keto diet. This diet allows you no more than 20 to 25 grams of net carbs per day. Please note that we are talking about net carbs here, which you can get by subtracting the dietary fiber from the total carbs. A small mistake in this calculation can lead to major blunders in your Keto diet.

Italian Green Beans, Dinner Salad, Mixed Vegetables, Shasta Scramble, Bacon Cheeseburger Salad, Homestyle Fried Chicken, Farmer’s Scramble, etc., are some of the tasty keto-friendly dishes you can try at the Black Bear Diner. The best part is that the restaurant lists out all the nutritional information online, so we can see the exact number of net carbs in each item.

You will find at least 40 dishes with less than 20 grams of net carbs at Black Bear Diner, much to your delight. But that doesn’t mean that you can have ANYTHING and get away with it, just because it’s below your daily carb limit.

For example, let’s say that a chocolate ice cream bar has 20g net carbs. So if you just eat that one bar in the entire day, do you think that would be keto-friendly? Forget about keto, that strategy isn’t even healthy at all!

The goal is to stay below 20g carbs and still have enough fats and proteins to sustain a healthy functioning body.

Suggested: SAFEWAY Low-Carb Shopping

Black Bear Diner Keto-Friendly Options

Here, we give you some of the best keto-friendly options you can try when you come to Black Bear Diner.

Italian Green Beans

One serving of Italian Green Beans contains just about 80 calories and 2 grams of net carbs. It doesn’t have any cholesterol, polyunsaturated or monounsaturated fats in it, making it a very healthy choice for you.

Bleu Cheese Dressing

One serving of this dressing contains only 2 grams of net carbs, making it one of the must-order dishes for those following a keto diet. However, you may avoid it if you want, as it contains about 14mg of cholesterol, and opt for a healthy alternative, instead.

Dinner Salad

Want to eat something fresh, healthy and keto for dinner? The dinner salad offered by Black Bear Diner is a great option for you. While it contains only 3 grams of net carbs, it has just about 2 grams of fat and 30 calories in one serving. The best part of this salad is that it is colorful, filling and healthy at the same time.

Mixed Vegetables

This is a wholesome meal but contains only 4 grams of net carbs and no cholesterol at all. It doesn’t have any unhealthy fats as well, and one serving gives your body about 11o calories, making it a filling and healthy keto-friendly dish.

Shasta Scramble

Here is an exotic and keto-friendly dish you can order at Black Bear Diner. While one serving of this dish contains 360 calories, it has only 8 grams of net carbs, which is allowable as per the keto rules. However, you may not want to order this regularly as one serving of Shasta Scramble contains about 490mg of cholesterol.

ALSO Read: True Food Kitchen’s Keto Options

Other Low-Carb Options Worth Mentioning

Apart from the above options we listed, some of the other popular keto-friendly dishes you can try at Black Bear Diner are:

  • Bacon Cheeseburger Salad – 15grams of net carbs

This one is quite on the heavier side, as one serving of this salad contains about 840 calories. With about 150mg of cholesterol and saturated fats of 19 grams, the bacon cheeseburger salad can be part of your occasional order, when you visit the Black Bear Diner.

  • Choice Cut Steaks – about 4 grams of net carbs

Here, you can pick from Prime Rib Eye Steak and New York Steak options. While the former has just about 3 to 4 grams of net carbs, the latter has about 17 grams of net carbs.

  • Portuguese Linguica and Eggs – about 8 grams of net carbs

One serving of this dish contains about 710 calories and 370mg of cholesterol. This keto-friendly option can be your go-to choice occasionally when eating out at this restaurant.

  • Chicken Apple Sausage and Eggs – about 6 grams of net carbs

While this one is high on calorie count (500), it has a minimal amount of cholesterol (60mg), making it a good option for you.

  • Classic 2-side combos – varies as per your choice

Here, you have a bevy of options to pick from. The New York Steak and Eggs option contains only 3 grams of net carbs, whereas the Hickory Smoked Ham and Eggs combo contains 18 grams of net carbs. You can choose from different combos with eggs, such as corned beef, bacon, link sausage, and more.

  • Homestyle dinners – varies as per your choice

Here, you can pick from Wild Alaska Salmon (4 grams of net carbs), Roadhouse BBQ Tri-Tip Platter (3 grams of net carbs), or Tri-Tip combo (3 grams of net carbs).

YOU MAY ALSO LIKE: Gluten Free options at Black Bear Diner


Does Black Bear Diner use cage-free eggs?

This is one of the most common questions people may have while ordering egg-based keto dishes at the Black Bear Diner restaurant. However, you have nothing to worry about. More than half of Black Bear Diner’s dishes use cage-free eggs only. So, if you are concerned about animal welfare, you can be sure that your goals are not compromised here.

Is there anything keto-friendly to drink at Black Bear Diner?

Diet Pepsi, water, and unsweet tea are the safest zero-carb options you can enjoy on a keto diet. Tip: Always carry a pack of liquid stevia with you to sweeten your beverages without adding carbs.


As you can see, Black Bear Diner has quite a lot of keto-friendly dishes for its customers. You only need to tell that you are looking for keto options, and the restaurant gives you multiple options to pick from.

Some of my favorites are the bacon cheeseburger salads and various combinations of meat ‘n eggs.

We recommend you go through the nutrient information carefully and choose the ones with less than 20 grams of net carbs and a minimum amount of cholesterol. At the Black Bear Diner, we assure you that selecting keto-friendly dishes is nothing but a breeze!

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