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The Best (and Worst) Paleo Restaurants

It’s nice to eat out at a restaurant occasionally. Sticking to your Paleo Diet shouldn't be a reason to avoid eating out!

If you’re going out with a group of friends, try to have some influence over the restaurant you go to. Some restaurants offer so many more Paleo friendly options than others.

The Menu

It’s also a good idea to check out the menu in advance – most restaurants will have this on their website. If you’re unsure, call ahead to check on specific ingredients. It’s definitely worth making the restaurant aware that you need something gluten, dairy and legume free before you arrive. Most places seem to be extremely accommodating with this, often to the extent of suggesting dishes that aren't even on the menu!

Mix & Match Paleo Options

When looking through the menu be prepared to mix and match. There’s almost always no problem with asking for the meat from one dish to go with the vegetable side from another dish. Dishes often come with a side of fries, some other type of potato, rice or pasta – ask to swap this for more vegetables or a salad.

Paleo Diet Primal Restaurant Options Choices Best Worst-min

Un-Paleo Sauces

Sauces, gravy and dressings are often places where gluten, soy and all sorts of undesirables are hiding. It’s best to ask for no sauce, or ask for it on the side, rather than take the risk that your beef will arrive swimming in gluten!

Ask, Ask and Ask Again!

Don’t be afraid to ask exactly what is in your dish – it’s your health – it’s important. It’s also worth asking if the meat is grass-fed. Perhaps it isn't, but hopefully the more people who ask, the sooner restaurants will start stocking it.

Which Types of Restaurant Are The Best For a Paleo Diet?

Some restaurants types are a lot more Paleo than others – but of course, you may find lots of local exceptions to this. Look at the menu and ask about the ingredients!

Korean BBQ/ Mongolian BBQ/ Brazilian BBQ

It doesn't get much more Paleo than cooking a pile of meat at your table barbecue. Sides are usually salads and vegetables and it’s often a great chance to try cuts of meat you don’t usually have.

Steakhouses

Steak and vegetables – even better if they offer grass-fed meat.

Indian

Whilst there are a lot of dishes to avoid, there are also dishes cooked in coconut milk, or dry cooked (like tandoori) in herbs which represent great Paleo choices. Check they cook with ghee or coconut oil rather than vegetable oil

Burgers

Lots of “real food” burger restaurants seem to be appearing – good news as these can be a good Paleo option if you order without the bun!

Thai

Thai can be a great Paleo dining solution when coconut oil and milk are used.

Mexican

Most options like tacos or fajitas work well within a Paleo Diet – just order without the tortilla

Japanese

A wide variety of fish makes dishes like sashimi a great choice

Seafood Restaurants

If there are any wild or line caught options, these are likely to be a good bet

And the Worst Restaurant Type For Paleo Options?

Sadly, some restaurants are a lot harder to navigate for Paleo choices. If you’re going somewhere that you know will be challenging, consider eating before you leave, so you won’t be tempted.

Chinese

With a few notable exceptions, Chinese restaurants are often associated with their use of MSG and soy. Finding a Paleo option can be very difficult.

Making Paleo Work—Even When You’re Eating Out

While sticking to your Paleo diet is easiest at home, eating out doesn’t have to mean compromising your health goals. By doing a little research beforehand, asking the right questions, and making a few strategic swaps, you can enjoy a delicious meal almost anywhere — without grains, dairy, legumes, or seed oils sneaking onto your plate.

The best Paleo-friendly restaurants tend to be those that celebrate real, whole foods — think grilled meats, seafood, fresh veggies, and simple, honest flavours. Brazilian BBQ, Thai curries with coconut milk, and a good steakhouse are often your best bet. Meanwhile, cuisines heavy on soy, wheat-based sauces, and fried foods (like many standard Chinese takeaways) can be more of a minefield.

If all else fails? There’s no shame in ordering a simple protein with a side of salad or veg and skipping the sauce. Or even eating beforehand and treating yourself to a sparkling water and good company instead.

Paleo Dining Tips for Eating Out with Confidence

If you're following a Paleo lifestyle in Australia or anywhere else, it's absolutely possible to enjoy meals out without compromising your nutrition goals. Eating at a restaurant doesn’t need to be a cheat meal — with the right approach, it can be a perfectly Paleo-friendly experience.

Choosing the Right Restaurant

The first step to a successful Paleo meal out is picking the right venue. Focus on restaurants that centre their menus around whole foods, quality meat, seafood, and fresh produce. Ethnic restaurants like Thai, Korean BBQ, Brazilian BBQ, and Indian often have naturally Paleo dishes, especially if you steer clear of deep-fried items, legumes, and sugary sauces. Steakhouses are also usually a safe bet — just double-check how the meat is cooked and avoid sauces unless you know exactly what's in them.

Many of the best Paleo restaurants will happily accommodate ingredient swaps, like replacing rice or bread with extra vegetables or salad. With a growing number of Australians opting for gluten-free or low-carb options, most kitchens are used to making adjustments. It never hurts to call ahead or speak to your server to explain your preferences politely but clearly.

What to Watch Out For

When dining out, be particularly cautious about hidden ingredients that aren’t Paleo-friendly. These include:

  • Seed oils (often used in dressings, marinades and for cooking)

  • Gluten or wheat-based thickeners

  • Soy sauce and other soy products

  • Sugar and sweet sauces

  • Dairy, especially cream-based sauces

These ingredients often sneak into dishes that might otherwise seem Paleo-safe. If you're unsure, it's perfectly fine to ask for sauces and dressings on the side or skip them altogether.

Smart Paleo Substitutes in Restaurants

You don’t need to rely on a Paleo-labelled restaurant to eat well. Here are some easy swaps that work in a wide variety of venues:

  • Swap grains for veg: Ask for zucchini, broccoli, or seasonal greens in place of pasta, rice or bread.

  • Skip the bun: Burgers are fine — just ask for no bun and double salad instead of chips.

  • Choose grilled over fried: If the protein is crumbed or battered, ask for a grilled version if available.

  • Order simply: Dishes like grilled steak or salmon with steamed veggies are both safe and satisfying.

  • Go bunless or bowl-style: Many cafés and burger spots now offer lettuce-wrapped options or “naked” versions.

Paleo Dining on the Go

If you're travelling or short on time, there are still plenty of options. In most Australian cities, you’ll find clean takeaway options like grilled chicken shops, sushi (opt for sashimi and salads), and poke bowls (skip the rice and soy sauce). Farmers markets are also fantastic places to grab fresh cooked meals and snacks that are naturally Paleo — think roast meat rolls without the bun or grilled skewers with vegetables.

Eating Out and Staying Social

One of the best things about the Paleo lifestyle is how flexible it can be when done right. Being mindful of what you eat doesn’t mean you need to miss out on dinners with friends or special occasions. Most of the time, a few thoughtful swaps are all it takes to stay on track. And if the options truly are limited? You can always eat beforehand and focus on the social side of the outing.

Australian Paleo-Friendly Restaurant Chains

While independent venues are often more flexible, here are a few Aussie restaurant chains that typically offer Paleo-compliant meals or easy modifications:

  • Grill’d – Go for a burger in a low-carb or lettuce bun, no sauces, add avo or egg.

  • Nando’s – Grilled chicken with a garden salad can work well. Skip the sauces.

  • Schnitz – Order a protein bowl without crumbing, with greens and no dressing.

  • Roll’d – Ask for a rice paper roll with no noodle filling, or go for a bun-less bowl with meat and veg.

As always, double-check ingredients and don’t hesitate to ask how something is prepared.

Your turn:
Where have you had the best Paleo meal while dining out? Are there any hidden gems in Australia or abroad you'd recommend for fellow Paleo eaters? Drop your tips, favourite spots, and menu hacks in the comments — I’d love to add them to the list for a future update.

And if you’ve ever had a truly terrible Paleo dining experience, tell me that too — sometimes those stories are even more helpful!

Let’s build the ultimate Paleo restaurant guide together.

Do you agree with the best and worst types of restaurants? I’d love to see which restaurants you've found good Paleo options in – and which ones you've found difficult too. Please let me know in the comments, below.

A Typical Day in Paleo Meals

Despite trying not going overboard talking about my Paleo diet, it often comes out, especially when I'm out in a group, quizzing waiting staff about exactly what is in each dish and how it’s cooked.  It also becomes quite obvious when I'm the only person tucking into fish and vegetables – instead of eating pizza! I'm always asked (in disbelief) what a Typical Day in Paleo meals looks like.

I explain what I eat and why I don’t eat grains.  This stage often seems to happen whilst the person asking the questions, is tucking into their grain based meal.  Once they've got their head round the impossible – life without grains – they’ll almost always ask me what I actually eat.

So I thought I’d show some photos of a fairly typical working weekday, in Paleo meals.

Breakfast. 

Typical Paleo Breakfast – Bacon, Eggs, and Avocado

On this particular day I had bacon, eggs and avocado.  I avoid supermarket bacon as it’s often very heavily processed with all sorts of ingredients I don’t want to eat.  My local organic butcher makes the best bacon I've had since I've been in Australia.  It’s fresh, made in store, with minimal ingredients.  It comes from organic, non factory farmed pigs.  And the taste really is testament to this.  I cook this in coconut oil (I'm currently using organic, virgin cold pressed, unrefined Melrose Coconut Oil).  Once the bacon is almost ready I cook the eggs in the same pan.  I always use organic, free range eggs – and where I can find them I’ll also often get Omega-3 enriched eggs.  I complete the meal with a few slices of avocado.  This breakfast is a great source of great fats and protein.  At the moment I'm trying to eat within 30 minutes of waking up and it really does seem to be making such a significant difference.  You can read my Paleo breakfast post for more breakfast ideas.

Lunch. 

Paleo Lunch in the City – Roast Beef and Vegetables

Lunch should be something bought in from home so I know I'm eating the best possible ingredients.  However, in the real world I invariably don’t get round to making lunch every day.  This was one such day, where I had to find the best possible Paleo meal in the city.  In this situation, I often choose a roast dinner, on this occasion with roast beef and seasonal vegetables.

Dinner. 

Paleo Dinner – Stuffed Capsicum with Chicken

Dinner is the meal where all the effort, creativity and amazing ingredients go!  I usually plan the week’s dinners at the weekend, then shop to make sure I have all the required ingredients.  This dinner was stuffed capsicum (bell peppers) with a filling of minced beef and lots of veg, herbs and spices.  I have something different most days as I enjoy trying different recipes, cooking and introducing a lot of variety to my diet.

And to Drink?

I drink water all day long with the occasional cup of tea, or hot water with a slice of lemon or lime thrown in for good measure.

How does a typical day in food look for you?  Do you tend to repeat the same meals or go for maximum variety in your diet?

A Typical Day in Paleo Meals – Primal Diet Meal Plan with Breakfast, Lunch, Dinner, and Snacks

Snacks and Mini-Meals: Keeping It Paleo Between Meals

While the main meals of the day are essential, incorporating Paleo-friendly snacks can help maintain energy levels and prevent overeating during meals. Here are some go-to options that align with the Paleo lifestyle:

  • Hard-Boiled Eggs: A portable source of protein and healthy fats, perfect for on-the-go snacking.
  • Mixed Nuts: Almonds, walnuts, and cashews provide a satisfying crunch and are rich in nutrients.
  • Fresh Fruit: Berries, apples, and bananas offer natural sweetness and fibre.
  • Vegetable Sticks: Carrot, cucumber, and celery sticks paired with homemade guacamole or almond butter.
  • Beef Jerky: Opt for nitrate-free, grass-fed options without added sugars.

Hydration: Beyond Just Water

Staying hydrated is crucial, and while water should be your primary beverage, there are other Paleo-friendly options to consider:

  • Herbal Teas: Chamomile, peppermint, and rooibos teas are caffeine-free and offer various health benefits.
  • Kombucha: A fermented tea rich in probiotics, aiding in digestion. Ensure it's low in added sugars.
  • Coconut Water: Naturally hydrating and a good source of electrolytes, especially post-workout.
  • Bone Broth: Nutrient-dense and comforting, bone broth provides collagen and minerals.

Meal Prep Tips for a Seamless Paleo Week

Planning and preparing meals in advance can make adhering to the Paleo diet more manageable:

  • Batch Cooking: Prepare large quantities of proteins like grilled chicken or roasted vegetables to use throughout the week.
  • Chop Ahead: Wash and chop vegetables in advance to save time during meal preparation.
  • Use Mason Jars: Layer salads in mason jars for easy grab-and-go lunches.
  • Freeze Portions: Cook and freeze meals like stews or casseroles for days when time is limited.
  • Keep a Paleo Pantry: Stock up on essentials like coconut oil, almond flour, and canned fish to have the basics on hand.

Dining Out While Staying Paleo

Eating out doesn't have to derail your Paleo lifestyle. Here are some tips to navigate restaurant menus:

  • Research Ahead: Look up menus online to find Paleo-friendly options before arriving.
  • Customize Orders: Don't hesitate to ask for substitutions, like replacing grains with extra vegetables.
  • Choose Grilled Over Fried: Opt for grilled meats and avoid breaded or fried items.
  • Be Cautious with Sauces: Many sauces contain hidden sugars or dairy; ask for them on the side or omit them.
  • Focus on Whole Foods: Salads with protein, grilled meats, and steamed vegetables are typically safe choices.

Listening to Your Body: Adjusting the Paleo Diet to Your Needs

While the Paleo diet provides a solid framework, it's essential to tailor it to your individual needs:

  • Monitor Energy Levels: If you feel fatigued, consider adjusting your carbohydrate intake with more fruits or starchy vegetables.
  • Address Cravings: Occasional cravings for non-Paleo foods can be a sign to diversify your meals or include more healthy fats.
  • Stay Flexible: Life events may require temporary adjustments; it's okay to adapt while maintaining overall Paleo principles.
  • Consult Professionals: If you have specific health concerns, seek guidance from a nutritionist familiar with the Paleo diet.

Conclusion

Embracing the Paleo lifestyle involves more than just meal choices; it's about creating sustainable habits that align with your health goals. By incorporating mindful snacking, diverse hydration options, strategic meal prep, informed dining decisions, and personalised adjustments, you can maintain a fulfilling and balanced Paleo journey. Remember, the key is consistency and listening to your body's needs.