Key West "Keto": Salty Air Stealing Liver Gains?

By Franklin Everett Shaw

February 17, 2026

Forget those picture-perfect postcards. We’re talking about surviving, and thriving, on keto in Key West. It’s not just about avoiding key lime pie (though that’s a big part of it). It’s about navigating a culinary landscape designed to derail your diet, all while battling humidity and the siren song of rum runners.

Key West, with its laid-back vibe and abundance of fresh seafood, presents a unique challenge for the keto-conscious traveler. The island’s culinary scene is heavily influenced by Cuban and Caribbean flavors, often incorporating ingredients high in carbohydrates like rice, beans, and plantains. But don’t despair! With a little planning and some insider knowledge, you can absolutely maintain ketosis while enjoying the best of what Key West has to offer.

First, let’s tackle the restaurant scene. Many restaurants in Key West are more than willing to accommodate dietary restrictions. The key is to be proactive and specific. Don’t just say “I’m on a diet.” Instead, clearly state that you are following a ketogenic diet and need to avoid sugar, grains, and starchy vegetables.

For example, at a Cuban restaurant like El Siboney, skip the rice and beans that typically accompany the ropa vieja (shredded beef). Instead, ask for extra salad or a side of steamed green vegetables. Many seafood restaurants, like BO’s Fish Wagon, offer grilled fish that can be served with a side of butter or olive oil instead of fries. Be wary of sauces, as they often contain hidden sugars. Ask for your fish to be prepared simply, with salt, pepper, and lemon.

Breakfast can be tricky. Many cafes offer pastries and sugary breakfast items. Your best bet is to look for places that serve eggs. Order an omelet with cheese, avocado, and your choice of keto-friendly vegetables like spinach, mushrooms, or peppers. Skip the toast and potatoes. A great option is Pepe’s Cafe, known for its hearty breakfasts. Ask for a custom omelet and load it up with bacon and cheese.

Lunch offers more flexibility. Many restaurants offer salads with grilled chicken or fish. Be sure to ask for the dressing on the side and opt for oil and vinegar or a creamy dressing like ranch or blue cheese. Avoid croutons and sugary dressings. A good choice is the Conch Shack, where you can get a grilled conch salad with a low-carb dressing.

Dinner is where Key West truly shines for keto dieters. Fresh seafood is abundant and readily available. Grilled fish, shrimp, lobster, and crab are all excellent choices. Just be mindful of how they are prepared. Avoid breaded or battered seafood, as well as sauces that may contain sugar. A fantastic option is Louie’s Backyard, known for its upscale seafood dishes. Order the grilled catch of the day with a side of asparagus or green beans.

Now, let’s talk about navigating grocery stores. Publix is your best friend. Stock up on keto-friendly snacks like nuts, seeds, cheese, and avocados. Look for sugar-free jerky and pork rinds for a salty snack. Coconut oil and MCT oil can be helpful for boosting your fat intake. Don’t forget to grab some electrolytes, especially if you plan on being active in the sun.

Speaking of activity and electrolytes, Key West is a playground for outdoor enthusiasts. Watersports like snorkeling, kayaking, and paddleboarding are popular activities. However, these activities can lead to increased electrolyte loss, especially in the humid Florida climate. Be sure to replenish your electrolytes with supplements or sugar-free electrolyte drinks. LMNT is a great option.

Tropical cocktails are a major temptation in Key West. Most traditional cocktails are loaded with sugar and fruit juice. However, you can still enjoy a drink or two while staying keto. Opt for spirits like vodka, gin, or tequila mixed with soda water and a squeeze of lime or lemon. Ask the bartender to use sugar-free sweeteners if necessary. Be wary of pre-made mixers, as they often contain hidden sugars. A simple vodka soda with lime is a safe and refreshing choice.

Common pitfalls to avoid:

• Hidden sugars: Be aware of hidden sugars in sauces, dressings, and marinades. Always ask about the ingredients.
• Tropical fruits: While delicious, tropical fruits like mangoes and pineapples are high in carbohydrates. Avoid them.
• Key lime pie: This is the ultimate temptation in Key West. Resist the urge!
• Overindulging in alcohol: Alcohol can stall ketosis. Limit your intake and choose keto-friendly options.
• Dehydration: Drink plenty of water, especially if you are active in the sun.

Adjusting macros is crucial. You’ll likely be more active on vacation, so you may need to increase your calorie intake slightly to compensate. Focus on increasing your fat intake to fuel your activities. Don’t be afraid to add extra butter or olive oil to your meals.

Here’s a sample keto-friendly day in Key West:

• Breakfast: Omelet with cheese, bacon, and spinach at Pepe’s Cafe.
• Lunch: Grilled chicken salad with oil and vinegar dressing at the Conch Shack.
• Dinner: Grilled catch of the day with asparagus at Louie’s Backyard.
• Snacks: Nuts, cheese, and sugar-free jerky.
• Drinks: Vodka soda with lime.

Real-world scenario: You’re at a sunset celebration at Mallory Square. The air is filled with the aroma of fried food and sugary drinks. Instead of succumbing to temptation, grab a bag of almonds from your backpack and enjoy the sunset.

Step-by-step instructions for ordering keto at a restaurant:

1. Politely inform your server that you are following a ketogenic diet.
2. Ask about the ingredients in sauces and dressings.
3. Request your food to be prepared simply, with salt, pepper, and lemon.
4. Substitute high-carb sides with keto-friendly options like salad or steamed vegetables.
5. Don’t be afraid to ask for modifications.

Overcoming challenges: If you accidentally eat something high in carbohydrates, don’t beat yourself up about it. Just get back on track with your next meal.

Maintaining ketosis in Key West requires planning, awareness, and a little bit of willpower. But with these tips, you can enjoy the beauty and excitement of the island without sacrificing your health goals. So go ahead, book that trip, and get ready to experience Key West the keto way!