BD’s Mongolian Grill is a casual dining restaurant that’s fun to eat at, with delicious options and because they make your food for you right in front of you. They advertise themselves as the home of the original “create your own stir fry!”
Because you’re in control over what you eat, this is a good place to get a low-carb meal if you’re following the ketogenic diet.
You can eat low-carb at BD’s Mongolian Grill by following this keto diet guide and filling your plate with meat, fish, eggs, cheese, and low-carb veggies. Opt for a low carb sauce or no sauce at all – without having to sacrifice taste. Then, watch them make it on the grill. Just remember to not add any white or brown rice to your meal.
Here are the top low carb diet and keto-friendly meal combinations you can get at BD’s Mongolian Grill in order of the lowest carb to highest, based on the website’s nutritional information.
- Spicy Buffalo Duck with a Veggie Power Blend
- Diced Beef With Green and Red Cabbage
- Bacon and Eggs
- Jamaican Jerk Chicken and Broccoli
- Bison Salad
- Pork with Spinach and Tomatoes
- Ribeye with Squash and Zucchini
- Cajun Tilapia Salad with Sunflower Seeds
- Lamb and Peas with Mongo Marinara
- Rosemary and Garlic Tofu with Water Chestnuts
Spicy Buffalo Duck with a Veggie Power Blend
You can enjoy low carb dishes such as spicy buffalo duck with a veggie power blend for very few carbs. We aren’t sure what’s in the veggie power blend, but the website says that it contains no carbs.
- A one-half cup of duck contains 80 calories, 0 grams of fat, 0 grams of carbs, and 17 grams of protein.
- A one-cup serving of the veggie power blend contains 20 calories, 0 grams of fat, 0 grams of carbs, and 1 gram of protein.
What to get: one-cup of duck in a bowl with one-cup of the veggie power blend. You can also add ¾ teaspoon serving of spicy buffalo sauce. This will contain 215 calories, 4 grams of fat, 0 grams of carbs, and 34 grams of protein.
Diced Beef With Green and Red Cabbage
Fill your bowl with diced beef and green and red cabbage with pea pods for a low-carb meal.
- A one-half cup of diced beef contains 130 calories, 7 grams of fat, 0 grams of carbs, and 15 grams of protein.
- One-half cup of green and red cabbage contains 10 calories, 0 grams of fat, 2 grams of carbs, and 0 grams of protein.
*BD’s does not list the fiber content on their nutritional information. This means we don’t know how many net carbs are in each dish.
However, most low-carb veggies contribute several grams, which can help keep your net carbs down.
What to get: fill your plate with one cup of diced beef and one cup of green and red cabbage. This will contain 280 calories, 14 grams of fat, 4 grams of carbs, and 30 grams of protein.
Bacon and Eggs
BD’s doesn’t serve breakfast, but you can improvise by filling your bowl with bacon and eggs. You can also add in some low-carb veggies, such as spinach.
- A one-quarter cup of bacon contains 120 calories, 8 grams of fat, 0 grams of carbs, and 8 grams of protein.
- A one-quarter cup serving of eggs contains 50 calories, 4 grams of fat, 0 grams of carbs, and 4 grams of protein.
What to get: one-half cup of eggs and one-quarter cup of bacon with one cup of spinach. This meal will contain 235 calories, 16 grams of fat, 2 grams of carbs, and 17 grams of protein.
Jamaican Jerk Chicken and Broccoli
Chicken and broccoli is a perfect lunch or dinner dish, and the Jamaican jerk seasoning adds a spicy touch without the carbs.
- A one-half cup of chicken contains 100 calories, 2 grams of fat, 0 grams of carbs, and 25 grams of protein.
- A half-cup of broccoli contains 10 calories, 0 grams of fat, 2 grams of carbs, and 2 grams of protein.
Try adding Jamacian jerk seasoning, which adds 0 grams of carbs per teaspoon.
What to get: one cup of chicken and one cup of broccoli with one teaspoon of Jamaica jerk seasoning. This will contain 220 calories, 4 grams of fat, 4 grams of carbs, and 29 grams of protein.
Bison Salad
Bison is a great source of lean protein. You can enjoy a cup of cooked bison with salad greens and pea pods and a low-carb dressing.
- A one-half cup of bison contains 100 calories, 3 grams of fat, 0 grams of carbs, and 17 grams of protein.
- A one-cup serving of salad greens contains 15 calories, 0 grams of fat, 3 grams of carbs, and 1 gram of protein.
What to get: fill your bowl with one-cup of bison. Enjoy cooked bison with one cup of salad greens and ¾ ounce ranch dressing. This will contain 310 calories, 15 grams of fat, 4 grams of carbs, and 37 grams of carbs.
Pork with Spinach and Tomatoes
You can enjoy a serving of BD’s Mongolian Grill pork with low-carb veggies, such as spinach and tomatoes.
- A one-half cup serving of pork contains 150 calories, 8 grams of fat, 0 grams of carbs, and 17 grams of protein.
- A one-cup serving of spinach has 15 calories, 0 grams of fat, 2 grams of carbs, and 1 gram of protein.
- A one-quarter cup of tomato contains 15 calories, 0 grams of fat, 3 grams of carbs, and 1 gram of protein.
You can also spice up your meal with a low-carb sauce, such as a soy sauce alternative or Asian black bean sauce (1 gram of carbs per ¾ ounce serving).
What to get: one cup of pork with one cup of spinach and one-quarter cup of tomatoes with Asian black bean sauce. This will contain 330 calories, 16 grams of fat, 6 grams of carbs, and 36 grams of protein.
Ribeye with Squash and Zucchini
Steak goes well with potatoes. But since potatoes contain too many carbs to be eaten on a keto diet, we recommend going with a hearty vegetable like squash and zucchini instead.
- A one-half cup of beef ribeye contains 160 calories, 9 grams of fat, 0 grams of carbs, and 18 grams of protein.
- A ¼ cup serving of squash and zucchini contains 10 calories, 0 grams of fat, 2 grams of carbs, and 1 gram of protein.
What to get: fill your bowl or plate with one-cup of ribeye and one cup of squash and zucchini. This will contain 360 calories, 18 grams of fat, 8 grams of carbs, and 37 grams of protein.
Cajun Tilapia Salad with Sunflower Seeds
Try making a salad with tilapia flavored with cajun seasoning, sunflower seeds, and salad mix. Then, top it with a low-carb dressing, such as oil and vinegar.
- A one-half cup serving of tilapia contains 120 calories, 2 grams of fat, 0 grams of carbs, and 24 grams of protein.
- A one-tablespoon serving of sunflower seeds contains 100 calories, 9 grams of fat, 4 grams of carbs, and 3 grams of protein.
What to get: fill your bowl with one-half cup of tilapia and season it with lemon and cajun. In a second bowl, prepare a salad with one cup of salad greens, one tablespoon of sunflower seeds, and oil and vinegar dressing. This will contain 360 calories, 25 grams of fat, 8 grams of carbs, and 27 grams of protein.
Lamb and Peas with Mongo Marinara
You can make your very own Greek dish by filling your bowl with lamb, peas, and a small amount of marinara.
- A one-half cup of lamb contains 100 calories, 4 grams of fat, 0 grams of carbs, and 17 grams of protein.
- A one-quarter cup of peas contains 25 calories, 0 grams of fat, 5 grams of carbs, and 2 grams of protein.
What to get: fill your plate with one-cup of lamb, one-half cup of peas, and ⅔ ounce of mongo marinara sauce. This will contain 260 calories, 8 grams of fat, 11 grams of carbs, and 36 grams of protein.
Rosemary and Garlic Tofu with Water Chestnuts
If you don’t eat meat but still want to keep the carbs down, then try a tofu dish with rosemary and garlic seasonings. Choose spinach and water chestnuts as your side.
- A one-half cup serving of tofu contains 70 calories, 2 grams of fat, 3 grams of carbs, and 9 grams of protein.
- A one and one-quarter cup of water chestnuts and spinach contains 40 calories, 0 grams of fat, 8 grams of carbs, and 2 grams of protein.
What to get: a one cup serving of tofu seasoned with garlic and rosemary and one and one-quarter cups of spinach and water chestnuts. This will contain 190 calories, 4 grams of fat, 14 grams of carbs, and 22 grams of protein.
Conclusion
BD’s Mongolian BBQ is a good place to order keto-friendly options if you’re on a low-carb ketogenic diet because you can build your own stir fry and watch them make it right in front of you.
Fill your bowl with one cup of meat, fish, or tofu and the other half with cheese and low-carb veggies, such as power greens, spinach, peas, tomatoes, or water chestnuts. Choose a low-carb seasoning, such as lemon, garlic, or oil and vinegar.
You can also make yourself a salad by filling one bowl with meat (to have cooked on the spot) and the other bowl with salad greens. Go with water, coffee, or unsweetened tea as your drink.
*Featured photo by YouTube/bdsMongolianGrill
