Red Lobster keto meals work best with grilled salmon or a listed steak entree, plus counted vegetable sides. Leave biscuits, pasta and rice out of the plan unless you’ve deliberately budgeted for them. The catch is in the serving: a seafood name doesn’t tell you whether the published plate also includes a starchy accompaniment.
All figures below come from the Red Lobster U.S. nutrition PDF, retrieved October 24, 2026. The document says its information is valid beginning October 12, 2026. Values are as published by the chain and include fixed sides, condiments and dipping sauces, but exclude separately chosen sides.
Entrees and a separately identified add-on
| Item and serving | Calories | Total carbs | Fiber | Protein |
|---|---|---|---|---|
| Salmon, Grilled, entree | 510 | 1g | 0g | 47g |
| Steak, 7 oz. Sirloin | 320 | 1g | 0g | 46g |
| Steak, 6 oz. Filet Mignon | 260 | 1g | 1g | 34g |
| Surf & Turf, Maine Lobster Tail & 7 oz. Sirloin | 740 | 1g | 1g | 59g |
| Garlic Shrimp Scampi, add-to-entree portion | 220 | 3g | 1g | 12g |
The first four rows are entree choices. The Garlic Shrimp Scampi row is specifically an add-to-entree portion, not a complete dinner and not a plate of shrimp pasta. Menu context matters as much as the name.
I would start with grilled salmon and choose the vegetables deliberately. Steak is another straightforward route if seafood isn’t what you want. There’s no need to invent a special marinade removal to make the listed low-carb entree usable.
Don’t automatically add another butter serving to these figures. Red Lobster includes fixed condiments and dips in its counts. Ask what comes with the exact entree, then count genuinely additional portions separately.
If you want scampi alongside dinner, ask for the add-to-entree portion above. A scampi entree or a pasta dish is a different order.
Vegetable sides and counted drinks
| Item and serving | Calories | Total carbs | Fiber | Protein |
|---|---|---|---|---|
| Asparagus, Roasted, side | 90 | 8g | 4g | 4g |
| Seasoned Broccoli, side | 190 | 9g | 3g | 4g |
| Coffee, listed serving | 0 | 0g | 0g | 0g |
| Diet Pepsi, listed serving | 0 | 0g | 0g | 0g |
These sides are separately listed choices, so the complete meals below add one serving of each vegetable. Seasoned Broccoli isn’t a bare steamed broccoli estimate; use its published preparation and calories. The same applies to Roasted Asparagus.
Both vegetables contribute carbs and fiber. Count them even though they’re the lower-carb side choices in these meals. A food doesn’t need to be carb-free to earn its place on the plate.
Coffee and Diet Pepsi are listed drink options with clear nutrient rows. The complete-order table doesn’t add drinks, but those exact listed servings add no published calories or carbs. Extra milk, sweetener or a different drink is a separate choice.
Rice, soup and biscuits change the meal
| Item and serving | Calories | Total carbs | Fiber | Protein |
|---|---|---|---|---|
| Cheddar Bay Biscuit, each | 160 | 16g | 0g | 3g |
| Lobster Bisque, cup | 340 | 17g | 0g | 6g |
| New England Clam Chowder, cup | 280 | 21g | 0g | 8g |
| Grilled Shrimp with rice, Shrimp Your Way portion | 250 | 29g | 1g | 16g |
| Shrimp Linguini Alfredo, full entree | 930 | 81g | 6g | 50g |
| Crispy Brussels Sprouts, side | 380 | 48g | 11g | 12g |
The grilled shrimp row includes rice. Red Lobster’s guide doesn’t list a shrimp-only total for that serving, so choose salmon or steak for the counted dinners below.
Shrimp Linguini Alfredo is a pasta entree. Garlic Shrimp Scampi is a separately listed preparation. Both contain shrimp; that doesn’t make them equivalent meals. For the pasta comparison, the table uses the full entree row, not a smaller portion from another menu section.
Bisque and chowder also need real carb counts. Removing crackers doesn’t remove whatever is already in the soup. Neither soup is one of the low-carb side choices in the complete orders.
The Crispy Brussels Sprouts are another useful warning against ordering by vegetable name alone. Their listed preparation carries far more carbs than the asparagus or broccoli. Read the finished dish, not just the plant.
Complete orders, counted
| Order | Calories | Total carbs | Net carbs | Protein |
|---|---|---|---|---|
| Grilled Salmon + Roasted Asparagus + Seasoned Broccoli | 790 | 18g | 11g | 55g |
| 7 oz. Sirloin + Roasted Asparagus + Seasoned Broccoli | 600 | 18g | 11g | 54g |
| 6 oz. Filet Mignon + Roasted Asparagus + Seasoned Broccoli | 540 | 18g | 10g | 42g |
| Maine Lobster Tail & 7 oz. Sirloin Surf & Turf + both vegetable sides | 1020 | 18g | 10g | 67g |
| Comparison: Salmon + both vegetable sides + 2 Cheddar Bay Biscuits | 1110 | 50g | 43g | 61g |
| Comparison: full Shrimp Linguini Alfredo + both vegetable sides | 1210 | 98g | 85g | 58g |
The first four rows are lower-carb dinners with two separately chosen vegetable sides. The Surf & Turf row uses the complete Maine Lobster Tail and Sirloin entree, not a homemade sum of unrelated lobster and steak portions.
The last two rows are high-carb comparisons. The biscuit example starts with the same salmon and vegetables as the first row, then adds two biscuits. That’s why refusing the basket can matter more than making a tiny sauce adjustment.
Net carbs equal total carbs minus the guide’s published fiber. All sums use the listed servings, and no extra butter or sauce has been silently added or removed. Seafood size and restaurant preparation can vary, so these remain published menu counts rather than measurements of your plate.
How to order
- Choose the exact grilled salmon, steak or Surf & Turf entree listed above.
- Confirm its fixed accompaniments and included sauces.
- Select Roasted Asparagus and Seasoned Broccoli as the separate sides.
- Decline biscuits and avoid swapping in rice, pasta or a breaded side.
- Count any additional scampi, sauce or drink using its own menu context and serving.
A seafood restaurant can provide a useful keto dinner without treating everything from the sea as carb-free. Keep the fish, the sides and the extras in the same count.
For more chains, see our keto fast food guide and our comparison of high-protein, low-carb fast food orders.