Keto Approved At T.G.I. Friday’s

As a keto dieter, you can eat a lot of things that many people on other diets can’t: big, juicy steaks; creamy, cheesy sauces; butter as a dipping sauce. The one thing you really can’t have? A burger (on a bun, because duh) and fries.

It’s pretty damn heartbreaking when you think about it—so any type of bar and grill restaurant (like T.G.I. Friday’s) is pretty much off limits, right? Not so fast: Gone are the days of restaurants not catering to dieters’ needs—now, your fave fast-casual places are offering more and more options, no matter what your eating restrictions may be.

Take Friday’s, for example; the chain actually has an entire section of their menu devoted to “green style” burgers (a.k.a., burgers with lettuce as a bun). Clearly that’s a keto diet must-have (again, without the order of fries, though).

But don’t go just for the green-style burgers; T.G.I. Friday’s has plenty of other keto-friendly options—meals that have 15 grams of carbs or fewer, so they can fit into a keto dieter’s 20 to 50 grams of carbs per day allowance—for those trying their mightiest to stay in ketosis. Here’s what else you can order that’ll definitely keep you under your daily carb allowance.

1. Frank’s RedHot Buffalo Wings (Traditional)

Not-so hot take: Appetizers are the best part of any restaurant meal. And of all the appetizers in existence, wings are the best (go ahead and @ me). These classic wings made with Frank’s RedHot Buffalo sauce will only set you back three grams of carbs—so, yeah, you should definitely get them.

Per serving: 640 calories, 39 g fat (11 g sat fat), 2660 mg sodium, 3 g carbohydrates, 3 g sugar, 3 g fiber, 71 g protein.

4. Bacon Cheeseburger (Green Style)

Like I said before, the “green style” burgers at T.G.I. Friday’s are where its at for keto dieters. If you’re definitely a cheeseburger kind of person, you can also get the restaurant’s Really Good Cheeseburger (basically the Bacon Cheeseburger without bacon).

Per serving: 580 calories, 43 g fat (17 g sat fat), 2540 mg sodium, 12 g carbohydrates, 7 g sugar, 2 g fiber, 35 g protein.

3. Million Dollar Cobb Salad with Grilled Chicken and Green Goddess Dressing (Lunch portion)

When it comes to restaurant salads, green goddess dressing is a clear keto winner (it’s made with avocados, guys). Add hardboiled eggs and chicken to the meal (an important part of any cobb salad) and you’re good to go.

Per serving: 480 calories, 32 g fat (11 g sat fat), 1210 mg sodium, 16 g carbohydrates, 4 g sugar, 6 g fiber, 35 g protein.

5. Buffalo Wingman’s Burger (Green Style)

So um, this burger comes with two skewered buffalo wings, which is definitely a selling point, but it’s also made with buffalo pimento cheese and some spicy mayo, which will definitely up that fat content.


Per serving: 660 calories, 50 g fat (18 g sat fat), 3010 mg sodium, 10 g carbohydrates, 3 g sugar, 3 g fiber, 45 g protein.

2. Chicken Caesar Salad with Grilled Chicken (Lunch portion)

I’ve said it before and I’ll say it again: Caesar salad is always a good choice on the keto diet (creamy dressing FTW). Maybe just ask for it sans croutons.

Per serving: 410 calories, 29 g fat (6 g sat fat), 940 mg sodium, 15 g carbohydrates, 2 g sugar, 3 g fiber, 24 g protein.

6. Turkey Burger (Green Style)

While, yes, you can absolutely have beef on the keto menu, sometimes you might like to keep things a little lighter, too—enter, the turkey burger. It has 400 fewer calories than the Buffalo Wingman’s Burger, so it’s definitely something to grab if you’ve already gone a little cray on the cheese and avocados that day.

Per serving: 250 calories, 11 g fat (3 g sat fat), 1260 mg sodium, 12 g carbohydrates, 5 g sugar, 2 g fiber, 25 g protein.

7. Bacon-Wrapped Shrimp With Extra Super Veggies

All right, so you’re going to have to make some substitutions to this meal, but it’s totally worth it. Nix the side of jasmine rice with this one (it’ll cost you 72 grams of carbs) and ask for an extra side of super veggies.

Per serving (approximate): 545 calories, 37 g fat (9.5 g sat fat), 1125 mg sodium, 15 g carbohydrates, 5 g sugar, 4 g fiber, 38 g protein.