EVERYTHING Keto at Genghis Grill in 2023 [Mongolian Grill Lovers!]

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Opwyn

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Counting carbs but missing some delicious food? Then your next stop should be Genghis Grill for its infamous Mongolian grill recipe. From an array of over 80 fresh ingredients, you get to pick what goes into your food bowl and watch the chef prepare in front of you.

But what’s keto-friendly at Genghis Grill?

Genghis Grill offers a variety of mouth-watering keto-friendly delicacies across all food classes. They have a lot of low-carb sensational veggies, tasty proteins, and velvety beverages (Non-alcoholic). You can fully customize your food bowl and eliminate any high-carb ingredients (given below).

A keto diet is tricky because you have to be conscious of every little ingredient in your meal. There are carbs sprinkled all over the menu! In this article, you’ll find the best low-carb ingredients for your Mongolian stir-fry bowl, along with practical keto tips to follow.

Table of Contents

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How To Survive Keto at Genghis Grill

It’s easy to survive keto at Genghis Grill as their menu can be modified and altered by you. There are 80 ingredients laid at your disposal for you to make your pick like royalty.

However, you must ensure that you abide by all keto principles. Please stay away from bread, pasta, rice, and tortillas as they contain a high amount of carbs. The sauces are keto-friendly, but the majority edge closer to your daily limit of 15g. If I were you, I’d try my very best to stay away from such sauces. However, Asian Chili and garlic water are pretty low-carb!

The Mongolian Grill restaurant offers 30 keto-friendly veggies to feast on. You can garnish your food with any spice of your choice and cabbage as a side dish. Luckily veggies and proteins are low-carb.

In addition, appetizers are a no-go area. Steer clear of the signature bowls because they contain a huge variety of carb-loaded stuff. Building your own bowl from the ground up is the best option at such places – you have complete control over your plate! Also, please stay away from those sinful desserts.

My assessment of drinks shows that there are a few beers and non-alcoholic beverages to wash down your throat and quench your thirst smoothly. Bear in mind that all cocktails are high on carbs and laced with sugar!

The kids menu is a blessing if you are on keto and still want to try delish food in smaller portions!

Furthermore, if you must go for desserts, appetizers, or signature bowls (although they’re not advisable), make sure you follow the nutrition labels and practice some tight portion control.

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Genghis Grill Keto-Friendly Options

Below you’ll find the exact number of carbs present in each item from Genghis Grill.

Note: Ideally, you should have no more than 25g of net carbs per day on keto (i.e. 8g carbs per meal.) But if you decide to enjoy some delish food at a restaurant, make sure you cut back on other meals of the day.

Sauces:

Asian Chili (1 fl oz) : 0g

The Asian Chili is a rich, tangy sauce made with red Chili. It’s an interesting sauce to add to your meal

Caribbean Jerk (1 tbsp): 7g

The Caribbean jerk is an awesome choice to complement chicken or seafood.

Garlic Water (1 fl oz): 1g

A perfect choice for garlic fans who love the aroma and flavor of garlic water.

Korean BBQ (2 tbsp) : 13g

This sticky sauce is great for dips. It’s also very tasty. Try this sauce with chicken wings, and it will make your day.

Kung Pao (1 fl oz): 13g

This sauce comes in many shades of intense spice and flavor.

Orange Sauce(1 tbsp) : 10g

My first attraction to the orange sauce was its appealing color. It’s beautiful to behold and tasty as well

Pad Thai (2 tbsp) : 12g

Pad Thai is of Asian heritage and is made from soy sauce and other condiments. It’s delicious and nothing short of a perfect sauce.

Roasted Garlic (1 fl oz): 14g

Roasted Garlic is usually thick and full of cream. It tastes so yummy when combined with steak!

Sesame (2 tbsp) : 12g

Sesame is an awesome topping for food bowls.

Sweet N Sour (1 fl oz): 11g

Sweet N Sour is a very famous sauce recognized for its excellent blend of contrasting tastes.

Keto Friendly Veggies:

Baby Corn (1 oz) : 5
Banana Shoots (1 oz) : 1
Banana peppers (1 oz) : 0
Basil (1 oz) : 1
Bean Sprouts (1 oz) : 1

Bell Peppers (1 ea) : 1
Broccoli (1 oz) : 1
Cabbage (1 oz) : 2
Carrot (1 oz) : 3
Cilantro (1 oz) : 1
Corn (1 oz) : 2

Edamame (0.5 cups) : 7
Green Beans (1 oz) : 2
Green Onion (1 oz) : 2
Jalapeños (1 oz) : 1
Mandarin Oranges (1 oz) : 3

Mint (1 oz) : 2
Mushroom (1 oz) : 1
Pineapple (1 oz) : 4
Potatoes (1 oz) : 6
Roasted Red Peppers (100g) : 5

Spinach (1 oz) : 1
Squash (1 oz) : 0
Tofu (1 oz) : 1
Tomatoes (1 oz) : 1
Water Chestnuts (1 oz) : 3
Yellow Onions (1 oz) : 3
Zucchini (1 oz) : 1

Sides:

Cabbage (1 order) : 2

Spices:

Cajun (1 tsp): 2
Cayenne (1 tsp) : 1
Citrus Garlic Herb (1 tsp) : 2
Dragon Salt (1 tsp) : 1
Garlic (1 tsp) : 2

Ginger (1 tsp) : 2
Lemon Pepper (1 tsp) : 2
Montreal Steak seasoning (0.25 tsp) : 0
Old Bay (98 g) : 0.7
Pepper (1 tsp) : 2
Red pepper (1 tsp) : 1
Salt (1 tsp) : 0

Low Carb Proteins:

Bacon (1 oz): 0
Cajun Chicken (1 oz) : 1
Calamari (1 oz) : 1
Chicken breast (1 oz) : 0
Fiesta Lime Chicken (1 oz) : 0

Garlic Lime Marinated White Fish (1 oz) : 0
Ham (1 oz) : 2
Khan’s Krab (1 oz) : 5
Korean BBQ Pork (1 oz) : 2
Meat balls (1 oz) : 2
Pepperoni (1 oz) : 1

Pork (1 oz) : 0
Sausage (1 oz) : 2
Scallops (3 oz) : 5
Shrimp (1 oz) : 0
Sliced beef (1 oz) : 0
Spicy Sriracha Chicken (1 oz) : 0
Steak (1 oz) : 0

Toppings:

Peanut (1 oz) : 4

Appetizers:

Garlic Citrus Edamame (1 order) : 6

Kids Menu:

Coca Cola Zero (1 each) : 0
Diet Coke (1 each) : 0
Milk (1 each) : 11

Beverages (Non-Alcoholic):

Coke Zero (1 each) : 0
Coke Zero Sugar (1 each) : 0
Diet Coke (1 each) : 0
Flavored Unsweet Raspberry (1 each) : 12
Unsweet Iced Tea (1 each) : 0

Beer:

Blue moon bottle (1 each) : 13
Bud Light Bottle (1 each) : 7
Bud Light Draft Short (1 each) : 8
Bud Light Draft Tall (1 each) : 9
Budweiser bottle (1 each) : 11

Coors Light Bottle (1 each) : 5
Corona Bottle (1 each) : 13
Corona Light Bottle (1 each) : 5
Dos Equis Bottle (1 each) : 12
Heineken Bottle (1 each) : 11

Kirin Bottlet (1 each) : 12
Michelin Ultra Bottle (1 each) : 3
Miller Lite Bottle (1 each) : 3
Shiner Bock Bottle (1 each) : 13
Stella Artois Bottle (1 each) : 13

Conclusion

In conclusion, the above is a compilation of all keto-friendly options available on the Genghis Grill Menu. I painstakingly outlined all this so you can stay within your carb radar.

Lastly, it’s best always to be conscious of meals and drinks above 15 net carbs and practice portion control with them.

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