1.Red Robin:
The Sear-ious Salmon and Classic Wedge Salad will both fit the keto diet bill.
Sear-ious Salmon: 450 calories, 36g total fat (6g saturated fat), 760 mg sodium, 7 g carbs, 1g fiber, 3g sugar, 34g protein
Classic Wedge Salad: 420 calories, 35g total fat (7g saturated fat), 700mg sodium, 14g carbs, 3g fiber, 7g sugar, 8g protein
2.Buffalo Wild Wings:
When it’s time for a burger, theBuffalo Blue Burger served over greens (no bun) will hit the spot. For more flavor, add hot sauce, vinegar, dry rub, or mustard.
Buffalo Blue Burger (with bun): 980 calories, 73g total fat (26g saturated fat), 3,670mg sodium, 41g carbs, 3g fiber, 8g sugar, 41g protein
3.Outback Steakhouse:
The Slow-Roasted Prime Ribwill make all of your meaty dreams come true.
Slow-Roasted Prime Rib (8 oz): 700 calories, 57g total fat (26g saturated fat), 0g carbs, 1,160mg sodium, 0g fiber, <1g sugar, 46g protein
4.Red Lobster:
Go with the Filet Mignon or a half-portion of the Salmon New Orleans and choose two non-starchy vegetables (like steamed broccoli) as a side.
Filet Mignon: 420 calories, 22g total fat (11g saturated fat), 1,170 mg sodium, 26g carbs, 3g fiber, 2g sugar, 31g protein
Broccoli: 40 calories, 0g fat, 220mg sodium, 8g carbs, 3g fiber, 2g sugar, 3g protein
Salmon New Orleans (half-portion): 570 calories, 37g total fat (8g saturated fat), 1,060mg sodium, 10g carbs, 2g fiber, 3g sugar, 45g protein
5.Bonefish Grill:
You can have anything from the grilled fish section, and add pesto or lemon butter for healthy fats. This includes the Ahi Tuna Steak, Atlantic Salmon, and Chilean Sea Bass. A non-seafood option: the Wagyu Beef Burger with avocado, but without the bun.
Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein
Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein
Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein
Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, <1g fiber, 0g sugar, <1g protein
Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein
Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein
6.P.F. Chang’s:
Get the Shrimp with Lobster Sauce or oil and garlic, or go for the Pepper Steak, but hold the rice at this keto fast food place.
Shrimp with Lobster Sauce: 380 calories, 20g total fat (4g saturated fat), 2,800mg sodium, 20g carbs, 4g fiber, 6g sugar, 29g protein
Pepper Steak: 680 calories, 38g total fat (8g saturated fat), 2,770mg sodium, 32g carbs, 4g fiber, 20g sugar, 51g protein
7.Carrabba’s Italian Grill:
You’ve got three choices here: The Pollo Rosa Maria,Salmon Cetriollini, or Tuscan Grilled Filet.
Polla Rosa Maria: 620 calories, 37g total fat (19g saturated fat), 1,440mg sodium, 4g carbs, 1g fiber, 0g sugar, 65g protein
Salmon Cetriollini: 850 calories, 69g total fat (24g saturated fat), 630mg sodium, 3g carbs, 0g fiber, 1g sugar, 52g protein
Tuscan Grilled Filet (7 oz): 590 calories, 44g total fat (17g saturated fat), 620mg sodium, <1g carbs, 0g fiber, 0g sugar, 47g protein
8.Bahama Breeze Island Grille:
Try the Grilled Chicken Cobb Salad or the BBQ Bacon and Cheese Burger without the bun.
Grilled Chicken Cobb Salad: 670 calories, 42g total fat (14g saturated fat), 1,130mg sodium, 14g carbs, 8g fiber, 5g sugar, 61g protein
BBQ Bacon and Cheese Burger (with bun): 1,160 calories, 69g total fat (27g saturated fat), 2,210mg sodium, 70g carbs, 6g fiber, 24g sugar, 62g protein
9.Olive Garden:
Your best bets: The Chicken Piccata or Herb-Grilled Salmon with Parmesan-Crusted Zucchini.
Chicken Piccata (lunch portion): 350 calories, 21g total fat (9g saturated fat), 1,230mg sodium, 11g carbs, 2g fiber, 3g sugar, 33g protein
Herb-Grilled Salmon: 460 calories, 28g total fat (8g saturated fat), 570mg sodium, 8g carbs, 4g fiber, 3g sugar, 43g protein
Parmesan-Crusted Zucchini: 90 calories, 7g total fat (2g saturated fat), 190mg sodium, 5g carbs, 1g fiber, 3g sugar, 4g protein
10.The Cheesecake Factory:
The Skinnylicious Grilled Salmon is the perfect keto-friendly choice here.
Skinnylicious Grilled Salmon: 590 calories, 8g saturated fat, 634mg sodium, 16g carbs
11.The Capital Grille:
Double-Cut Lamb Rib Chops or Swordfish are both great options.
Double-Cut Lamb Rib Chops: 760 calories, 35g total fat (16g saturated fat), 350mg sodium, 34g carbs, <1g fiber, 29g sugar, 76g protein
Swordfish (lunch): 580 calories, 41g total fat (11g saturated fat), 790mg sodium, 7g carbs, 0g fiber, 2g sugar, 43g protein
12.Cracker Barrel:
Go for the Grilled Sirloin Steakor Lemon Pepper Grilled Rainbow Trout, and make sure to add a side of coleslaw or cottage cheese.
No nutrition info available.
13.LongHorn Steakhouse:
Snag the 7-Pepper Sirloin Salador LongHorn Chili Bowl here.
7-Pepper Sirloin Salad: 490 calories, 26g total fat (12g saturated fat), 1,120mg sodium, 22g carbs, 5g fiber, 5g sugar, 45g protein
LongHorn Chili Bowl: 380 calories, 20g total fat (8g saturated fat), 1,400mg sodium, 15g carbs, 6g fiber, 3g sugar, 26g protein
14.Texas Roadhouse:
Order the Grilled Salmon Salad or a half slab of Killer Ribs with a side of Sautéed Mushrooms and whipped butter.
Grilled Salmon Salad: 800 calories, 53g total fat (22g saturated fat), 1,270mg sodium, 18g carbs, 7g fiber, 7g sugar, 66g protein
Killer Ribs: 900 calories, 63g total fat (25g saturated fat), 1,400mg sodium, 9g carbs, 3g fiber, 6g sugar, 72g protein
Sautéed Mushrooms: 60 calories, 5g total fat (1.5g saturated fat), 250mg sodium, 3g carbs, <1g fiber, 1g sugar, 2g protein
15.Applebee’s:
There are so. many. options. here. Choose from the Shrimp ‘n Parmesan Sirloin, Cedar Salmon with Maple Mustard Glaze (glaze on the side, please), or the Chicken Tortilla Soup with a side of Steamed Broccoli.
Shrimp ‘n Parmesan Sirloin: 620 calories, 42g total fat (23g saturated fat), 2,570mg sodium, 7g carbs, 2g fiber, 2g sugar, 57g protein
Cedar Salmon with Maple Mustard Glaze: 350 calories, 10g total fat (2g saturated fat), 1,660mg sodium, 28g carbs, 2g fiber, 18g sugar, 37g protein
Chicken Tortilla Soup: 160 calories, 7g total fat (1.5g saturated fat), 830mg sodium, 17g carbs, 2g fiber, 2g sugar, 7g protein
Steamed Broccoli: 90 calories, 8g total fat (4.5g saturated fat), 260mg sodium, 6g carbs, 3g fiber, 2g sugar, 3g protein
16.TGI Friday’s Restaurant & Bar:
The Million Dollar Cobb Salad with Grilled Chicken is a great option here. Or, grab a Bacon Cheeseburger, green-style.
Million Dollar Cobb Salad (lunch): 480 calories, 32g total fat (11g saturated fat), 1,210mg sodium, 16g carbs, 6g fiber, 4g sugar, 35g protein.
Bacon Cheeseburger (with bun): 580 calories, 43g total fat (17g saturated fat), 2,540mg sodium, 12g carbs, 2g fiber, 7g sugar, 35g protein.
17.Chili’s:
Good news: You can totally still get Chili’s ribs on the keto diet. Keep it to a half-rack here of the House BBQ ribs.
If you’re not into ribs, you can also choose two items for a Smokehouse Combo (like Jalapeno-Cheddar Smoked Sausage and Smoked Brisket)—just nix the fries and corn that come with it (and ask for extra Garlic Dill Pickles).
House BBQ Ribs – Half Rack: 720 calories, 53g total fat (20g saturated fat), 1090mg sodium, 11g carbs, 1g fiber, 9g sugar, 49g protein.
Smokehouse Combo with Jalapeno-Cheddar Smoked Sausage, Smoked Brisket, and Garlic Dill Pickles: 695 calories, 51g total fat (21g saturated fat), 2510mg sodium, 10g carbs, 1g fiber, 5g sugar, 50g protein.
18.Ruby Tuesday:
Honestly, anything with a cream sauce is prime keto-eating—and there are more than a few options at this keto fast food spot, like the New Orleans Seafood and Asiago Bacon Chicken.
New Orleans Seafood: 347 calories, 14g total fat (5g saturated fat), 1760mg sodium, 4g carbs, 0g fiber, 0g sugar, 44g protein.
Asiago Bacon Chicken: 479 calories, 27g total fat (7g saturated fat), 2387mg sodium, 9g carbs, 4g fiber, 2g sugar, 42g protein.
