EVERYTHING Keto at Urban Plates in 2023

written by

Opwyn

research-based

Urban Plates is a casual dining restaurant chain primarily based in California. The food at Urban Plates is prepared from scratch using only organically grown ingredients.

Their menu accommodates people with varying dietary preferences like vegan, gluten-free, etc. Let’s see if there is anything keto on Urban Plates’s menu.

They don’t have a special keto menu or dish but you can pick certain low-carb items and create a plate for yourself. For instance, you could order a plate of grilled salmon, Asparagus, and Cauliflower & vegetable rice on the side.

It will make a perfect dinner.

You don’t need a ton of items on the menu to enjoy a keto meal at a restaurant. Just a few staples and some freedom to customize will do the job.

After all, you can only eat so much. Here I am sharing some tips and keto-friendly options you can try at Urban Plates.

Let’s dive in!

Table of Contents

This post may contain affiliate links, which help keep this content free. (Full disclosure)

How to survive keto at Urban Plates

Selecting a dish from the Urban Plates menu when you have a special dietary need is easy.

Whether you are a vegan, vegetarian, or gluten-sensitive, they provide a separate menu that has dishes that can be modified to suit your dietary preference. This info can be found in the nutrition and allergen section of their website.

Urban Plates is the place to go when you want a wholesome meal that is prepared quickly. The food is fresh, flavorful, and healthy. They claim that all of their food items are made with organic ingredients all the time.

No preservatives or antibiotics are used in their production.

Still, you need to watch what you order because some dishes should be avoided or need some modification before you consume them.

Tips on how to order keto at Urban Plates:

Abstain from their replenishers, beverages, cookies, pastries, cakes & cupcakes because they are loaded with sugar which makes them high-carb and an unideal choice on keto.

There are fewer keto-friendly options in the Salads section. Choose from the ones I have listed below.

Each dish from their Plates section comes with one or two grilled artisan bread. Ask the server to serve your plate without the artisan bread.

What you order on the side also contributes to the net carb. Order hot sides, sides that are roasted, sauteed or grilled. Their hot sides have a balanced amount of fat and carbs, whereas the cold sides are high in carbs and low in fat.

Avoid ordering any type of sandwich. Although the stuffing might be nutritious, the buns are high in carbs and should be avoided on keto.

Avoid the Bowls, they come along with rice, quinoa, or mashed potatoes which are high in carbs. You can have them if you opt these ingredients out.

If you are a group of 3-4 people, ordering from their family meals section would be a good decision. This way, the food will be shared among many, and individuals will consume fewer carbs.

Now you might be thinking that what else is left to try when I said to avoid almost all the categories. Well rather than avoiding them all together you can omit the unideal ingredients inside the dish and have them.

For example, you can order a bowl of Moroccan Chicken braise without the white rice. Or Beet and Avocado bowl without red and white quinoa. Or sandwiches wrapped in lettuce instead of buns.

Just check their online menu so that you have an idea of the dishes you could try there. Or whether you would enjoy the modified version of a dish or not.

Now, let’s look at some keto-friendly options available at Urban Plates.

Keto options at Urban Plates

Note: All the nutritional facts mentioned here are as shown on the Urban Plates

website. The carb count and other nutritional counts will vary when you remove or swap certain ingredients from a dish.

Plates

#1. Grilled Wild Ahi Tuna

Nutrition Information

Calories: 130 kcal

Total fat: 2 g

Net carbs: 1 g

Protein: 27 g

The Wild Ahi Tuna is crusted with herbs and cooked medium-rare.

#2. Grilled Chicken

Nutrition Information

Calories: 140 kcal

Total fat: 5 g

Net carbs: 0 g

Protein: 32 g

The chicken is first marinated inside herbs like parsley, garlic, sugar, salt, pepper, and sunflower oil then it is grilled.

#3. Grilled Steak

Nutrition Information

Calories: 250 kcal

Total fat: 11 g

Net carbs: 0 g

Protein: 37 g

This grass-fed and grass-finished steak is their signature dish. The steak is spice-rubbed and grilled medium-rare.

#4. Grilled Salmon

Nutrition Information

Calories: 330 kcal

Total fat: 20 g

Net carbs: 0 g

Protein: 37 g

The grilled salmon is served with Dijon honey sauce. Order some sesame broccolini on the side to complete the dish. However, avoid the bread served with it.

#5. Grilled Steak and Blue Cheese

Nutrition Information

Calories: 400 kcal

Total fat: 24 g

Net carbs: 2 g

Protein: 44 g

The steak is spice-rubbed, grilled medium-rare, and served with Blue cheese.

Salads

#6. Chicken Cobb Salad

Nutrition Information

Calories: 690 kcal

Total fat: 50 g

Net carbs: 9 g

Protein: 49 g

This salad is made with ingredients like lettuce, grilled chicken, tomatoes, crispy turkey bacon, avocado, chopped egg, blue cheese, and buttermilk dill dressing. This salad will surely satisfy both your belly and taste buds.

#7. Grilled Wild Ahi Nicoise

Nutrition Information

Calories: 650 kcal

Total fat: 49 g

Net carbs: 15 g

Protein: 35 g

This salad consists of lettuce, seared herb-crusted wild ahi tuna, green beans, chopped egg, tomatoes, potatoes, capers, marinated olives, and mustard-champagne vinaigrette. Ask your salad to be without potatoes and artisan bread to make it keto.

Sides

#8. Sesame Broccolini

Nutrition Information

Calories: 50 kcal

Total fat: 1.5 g

Net carbs: 2 g

Protein: 4 g

The Broccolini is sauteed with garlic, ginger, olive oil, and some sesame seeds.

#9. Asparagus

Nutrition Information

Calories: 70 kcal

Total fat: 5 g

Net carbs: 3 g

Protein: 2 g

The Asparagus is sauteed with shallots and garlic and finished with parsley and lemon juice.

#10. Cauliflower and Vegetable Rice

Nutrition Information

Calories: 130 kcal

Total fat: 10 g

Net carbs: 8 g

Protein: 2 g

This side dish contains riced cauliflower sauteed with red bell pepper, red onion, slow-roasted tomato, harissa sauce, and finished with fresh cilantro.

#11. Roasted Brussels Sprouts with Turkey Bacon

Nutrition Information

Calories: 180 kcal

Total fat: 13 g

Net carbs: 10 g

Protein: 2 g

This side dish has crispy turkey bacon, roasted garlic, sweet yellow onion, and fresh lemon juice.

#12. Side Caesar Salad

Nutrition Information

Calories: 170 kcal

Total fat: 13 g

Net carbs: 9 g

Protein: 5 g

This salad is made with organic romaine and whole baby kale leaves tossed with diced tomatoes, crunchy roasted garlic croutons, shaved asiago cheese, and creamy house-made caesar dressing. Ask your caesar salad to be croutons-free.

#13. Side House Salad

Nutrition Information

Calories: 110 kcal

Total fat: 9 g

Net carbs: 8 g

Protein: 1 g

Their house salad is made with lettuce blend tossed with diced tomatoes, julienne carrots, crisp jicama, sweet and sour pickled red onion, and some preserved lemon vinaigrette.

Dressings and sauces

#14. Honey Mustard Sauce

Nutrition Information

Calories: 140 kcal

Total fat: 4 g

Net carbs: 0 g

Protein: 0 g

The Honey Mustard sauce can be served with grilled chicken.

#15. Buttermilk Dill

Nutrition Information

Calories: 130 kcal

Total fat: 14 g

Net carbs: 1 g

Protein: 1 g

The Buttermilk Dill dressing is served with the Cobb salad.

#16. Caesar dressing

Nutrition Information

Calories: 150 kcal

Total fat: 16 g

Net carbs: 1 g

Protein: 2 g

The Caesar dressing is served with the side Caesar salad.

#17. Mustard Caper Vinaigrette

Nutrition Information

Calories: 160g

Total fat: 17 g

Net carbs: 2 g

Protein: 0 g

The Mustard Caper Vinaigrette Dressing is served with the Wild Ahi Nicoise salad.

#18. Lemon Vinaigrette

Nutrition Information

Calories: 180 kcal

Total fat: 21 g

Net carbs: 0 g

Protein: 0 g

The Lemon Vinaigrette dressing is served with the side House salad.

There are several other options on the side like sliced avocado, barramundi seabass, and salmon among others. They also serve beer and wine that you can have in moderation.

Conclusion

Urban Plates has some staple keto-friendly dishes on its menu. And knowing that they use all organic ingredients and prepare each dish from scratch makes you feel even better about eating there.

You can easily go keto at Urban Plates by creating your plate with a choice of protein, greens, and sauces. You can also find some keto-friendly dishes on their seasonal menu.

How about a fresh and nutritious bowl of Wild Ahi Nicoise salad? Or Chimichurri grass-fed steak along with brussels sprouts and turkey bacon? You can mix and match the items as per your preference.

Apply the tips I have shared above to make your keto ordering experience at Urban Plates a breeze.