Red Lobster Keto Guide: Low-Carb Options & Ordering Tips

How to Eat Keto at Red Lobster

As an avid follower of the keto diet, it can be quite the feat to come across dining options that align with my lifestyle. Nevertheless, Red Lobster not only caters to low-carb meals but also provides a plethora of ordering hacks for even the strictest of keto enthusiasts. From drinks to appetizers and main courses, you’re bound to find dishes that won’t compromise on your dietary needs.

Let’s kick things off by diving into their appetizers menu where you can either opt for shrimp cocktail or chilled lobster salad – these seafood starters may seemingly come across as underwhelming; however, they’ll surely satiate your appetite without weighing down your stomach with excess carbohydrates.

Moving on towards their main course options, there are specific dishes worthy of mention that offer flavorsome goodness in addition to adhering to a keto-friendly diet like grilled salmon and any broiled fish such as flounder or tilapia. If none tickles your fancy, you have the power to customize it by requesting the breading or sauces high in carbs removed from one of their entrees.

If seafood isn’t calling out to your taste buds today – no need to fret! With steak offerings like sirloin or New York strip steaks that make delicious high-protein meals while staying low-carb is still achievable at Red Lobster.

To uplift any dish at Red Lobster further, adding delectable sides like garlic-grilled shrimp skewers or sautéed zucchini noodles (zoodles) could do wonders for elevating flavor and nutritional benefits. Even though sauces may seem off-limits when following a keto diet due added sugars and starches present – don’t panic just yet! Try asking for melted butter or hollandaise sauce instead – they’ll render extra flavor without adding unnecessary carbs.

Lastly, let’s talk drinks. Opt-out of sugary drinks like soda and sweet tea; instead go ahead and quench thirst by choosing unsweetened iced tea or water with lemon slices for a refreshing yet low-carb twist.

In conclusion, at Red Lobster followers of the ketogenic diet need not struggle to cater to their keto-friendly goals. With dishes spanning across appetizers, main courses, and sides that are delicious and low-carb savvvy – you can relish in all your favorite seafood or steak dinners while sticking to a healthy keto regime.


If you’re like me and follow a low-carb or ketogenic diet, then finding the right appetizer can make all the difference in setting your meal up for success. Thankfully, Red Lobster has several options that fit the bill.

One of my top picks is their shrimp cocktail, which packs in plenty of protein while being extremely low in carbs. Another great choice is oysters on the half shell or a refreshing ceviche if it’s available.

For those who prefer something more hearty, going with a salad that’s free of carb-heavy toppings like croutons or sweet dressings is always a safe bet. I personally enjoy ordering the Classic Caesar Salad without croutons and getting dressing on the side, as it has less than 10g net carbs—an ideal choice for any keto follower! But if you’re craving something warm and creamy, try their bowl of lobster bisque instead—it’s rich and filling while still being low carb.

It’s worth noting that some appetizers should be avoided altogether. For example, steer clear of clam chowder as it often contains flour-based thickeners that add unnecessary carbs to your meal.

In conclusion, keeping it simple yet effective by sticking to seafood and salads is key when choosing keto-friendly appetizers at Red Lobster. So go ahead and indulge guilt-free knowing you’re making smart choices for your health!

Main Courses

As someone who follows the keto diet, finding enjoyable and guilt-free meals can sometimes be a challenge. Lucky for us seafood lovers, Red Lobster doesn’t disappoint in its selection of keto-friendly main courses.

If you’re looking for a protein-rich option with minimal carbs to keep your ketosis on track, I highly recommend their Grilled Salmon dish. For those who seek shrimp delicacies, go for the Wood-Grilled Shrimp Skewers – seasoned to perfection with delightful herbs and spices while only packing two grams of carbs per serving.

Feeling indulgent? The Lobster Lover’s Dream is the way to go! Served over grilled zucchini and squash, it packs four grams of net carbs but is totally worth it for succulent lobster tail meat and garlic butter shrimp.

For steak enthusiasts like myself, both the 7 oz. Sirloin Steak or the Wood-Grilled Peppercorn Sirloin are fabulous options! They come with steamed broccoli that balances everything out without throwing off our macros.

Remember always to talk with your server so they can accommodate any modifications necessary; ensuring we stay within our desired carb range while delighting our taste buds!


Seafood lovers rejoice! As a follower of the ketogenic diet, I often find it challenging to dine out at restaurants with limited low-carb options. Luckily for us, Red Lobster provides an array of dishes that fit perfectly into our lifestyle choices. Grilled fish and shellfish are nutritious options rich in protein and low in carbs.

I strongly recommend indulging in their Wood-Grilled Shrimp Skewers (0g net carbs) or Classic Caesar Salad with Grilled Shrimp (4g net carbs) as appetizers. For the main course, try out their Salmon New Orleans (2g net carbs) or Wood-Grilled Tacos filled with shrimp, chicken, or fresh tilapia wrapped in lettuce leaves instead of tortillas.

Feeling fancy? Upgrade your experience by ordering their Seafood Lover’s Feast consisting of crab legs, garlic shrimp scampi and broiled fish (3g net carbs without sides). If you’re feeling adventurous, Red Lobster also offers seasonal flavor events like Nordic Shrimp** (3g net carb).

While perusing through their menu be wary of breaded fried seafood items which can quickly skyrocket your carb intake and contain unhealthy oils! High-carb sides like mashed potatoes should also be avoided at all costs.

Don’t forget to check our Tips for Ordering guide below before making your next visit to Red Lobster! Trust me; it will make all the difference in creating a memorable and stress-free dining experience that caters to our unique needs.

Steak Dinners

As someone who adores steak and follows a keto diet, I know it can be tough finding restaurants that cater to both. However, fear not my fellow meat enthusiasts, Red Lobster has got us covered with their delicious and low-carb steak options! Trust me when I say you won’t regret trying out the Petite Filet or the 7 oz Sirloin, which pack less than 5 grams of net carbs per serving and are cooked to juicy perfection.

Yet here’s an important tip: avoid high-carb add-ons like mashed potatoes and instead go for keto-friendly sides such as Broccoli, Grilled Zucchini, or Asparagus with Parmesan Crust. Plus, remember to ask for butter on top of your steak rather than sugary marinades or sauces. If you’re feeling fancy, add some zest to your meal by squeezing fresh lemon juice or requesting a side of herb butter.

But what sets Red Lobster apart is their willingness to customize every meal according to your preferences – just ask! So don’t hesitate inquiring about ingredients or preparation methods when ordering. By staying mindful and choosing items without breading or coating plus opting for salads over fries, you’ll stay true to your keto lifestyle while treating yourself to an exciting dining experience at Red Lobster.


If you’re smashing seafood at Red Lobster while pursuing a keto diet, then take heed of my advice and choose your add-ons wisely. The wrong choices may disrupt your ketosis initiative, so tread carefully.

One option that works well is to add some flavorsome butter or Alfredo sauce to your meal. Both are low in carbs and high in fat – perfect keto food! Additionally, you can ask for grilled scallops or shrimp to complement your salad or steak and jazz up the protein content too.

However, it’s best to dodge toppings like croutons and breadcrumbs that contain oodles of carbs. Things such as crispy onions, fried jalapenos, or onion strings may sound tempting but will ruin all your hard work on keto.

Also, some dressings come with added sugars – making them high in carbs too! So better stick to olive oil and vinegar-based dressings when feasible. Alternatively, if you crave something creamier than vinaigrette-style dressing then opt for ranch dressing available almost everywhere and known for its ketogenic-friendly nature.

Remember these tidbits while ordering from the “add-on” sections of Red Lobster’s menu when following a Keto diet; this way you can relish delicious flavors without hampering healthy eating habits!

Keto-friendly Sides

One of the perks of a keto diet is that you can enjoy plenty of healthy and delicious sides while still staying on track. At Red Lobster, there are several flavorful options that won’t sabotage your macros.

Firstly, try the Broccoli Au Gratin which is low in carbs and high in fiber. This cheesy dish pairs well with grilled shrimp or salmon, making for a light and satisfying meal.

If you’re looking for something a little more traditional, consider ordering the Green Beans, cooked al dente and served simply with butter. Make your own surf-and-turf by combining them with a serving of grilled fish or chicken.

The Fresh Asparagus at Red Lobster offers another keto-friendly option rich in vitamins C & K. Cooked to crispy perfection, it adds crunch to any protein-based entree.

Lastly, don’t overlook salads! Red Lobster’s Caesar Salad without croutons can be customized by adding Grilled Shrimp or Chicken Breast. Be sure to order dressing on the side as most dressings contain hidden sugars.

Remember that sticking to a keto diet while dining out requires planning ahead – study menus beforehand so you arrive confidently ready to make healthier choices.


When dining at Red Lobster, it’s important to keep an eye on the condiments you choose. While they may not seem like a big deal, certain sauces and dips can contain hidden carbs that could throw off your dietary goals. Some popular choices include tartar sauce, cocktail sauce, and garlic butter – all of which sound mouth-watering! However, I’ve learned that staying vigilant is key.

Personally, I prefer simple additions like lemon wedges or vinegar to enhance the flavor without adding extra calories or carbs. For those craving spice, hot sauce or horseradish are fantastic options instead of cream-based dips packed with carbs. If you’re hesitant about what goes into specific condiments, don’t hesitate to ask your server for clarification.

Moreover, herbs and spices are excellent alternatives as they offer flavorful goodness without the guilt! Keeping it simple by pairing fresh seafood with classic lemon wedges truly highlights the natural flavors for a perfect meal experience.

In conclusion, keeping tabs on your condiment intake is crucial when dining out. With a bit of effort upfront and knowledge about healthy options available at restaurants such as Red Lobster can make all the difference in satisfying cravings while still maintaining healthy eating habits. Learn more about healthy eating in restaurants with this guide: https://www. choosemyplate. gov/ten-tips-eating-foods-away-home ; Discover more about balancing nutritious food plans here; https://www. healthhub. sg/live-healthy/661/balancing_nutritious_food_and_great_taste


If you’re a keto enthusiast, it’s critical to mind your liquid intake alongside your meals. Unfortunately, several drinks are laden with sugar and carbs that can easily sway you off course. Luckily, Red Lobster provides a range of drinks that won’t knock you out of ketosis.

To start with, water with lemon or lime is an excellent option that has always been keto-compliant. It also keeps you hydrated while enjoying your meal at the restaurant. Unsweetened iced tea is another fantastic alternative. Just make sure to turn down any sweetener like honey or sugar if offered.

For those looking for more excitement in their drink choice, Diet Coke or other low-calorie fizzy pop options are fantastic choices as they contain zero carbs. They pair perfectly well with seafood dishes and can give a sense of fulfillment on top of satisfaction. On the alcohol front, Red Lobster offers some menu items worth considering on a keto diet such as vodka sodas made using soda water instead of tonic water – perfect for those who want to keep their carb intake low.

Overall when drinking at Red Lobster and keen on maintaining ketosis levels high focus on studying every beverage’s contents intensely and avoid options that have high sugar components and unhealthy carbs.

What to Avoid at Red Lobster

As someone who follows a ketogenic way of eating, I understand the importance of keeping track of carb intake and avoiding foods that are high in carbs. If you’re hitting up Red Lobster on your low-carb journey, there are certain dishes you should avoid.

For starters, steer clear of anything breaded or fried. Unfortunately, this means saying no to the popcorn shrimp and coconut shrimp appetizers. And as much as it pains me to say it, you’ll have to pass on the garlic bread and those irresistible Cheddar Bay biscuits too.

Pasta lovers, beware! Dishes like Linguini Alfredo and Shrimp Scampi should also be avoided unless they offer zucchini noodles instead of traditional pasta (which may not be listed on the menu – so ask!). Keep in mind that most sauces at Red Lobster contain sugar so make sure to consume them sparingly.

Now onto desserts – cheese cake and key lime pie sound delicious but for anyone following a keto lifestyle they will put you out of bounds due to their heavy sugar content.

Sometimes dining out can require vigilance however finding ways enjoy delicious food within your specific dietary restrictions while having fun is what truly matters!

Tips for Ordering at Red Lobster

When ordering at Red Lobster, here are some tips to help you stay on track with your keto diet. First, be specific when ordering and ask for substitutions or modifications to accommodate your dietary needs. For example, instead of a baked potato as a side, ask for steamed broccoli or a salad with olive oil and vinegar dressing.

Secondly, pay attention to portion sizes. Although the menu may offer keto-friendly options, the portions may still be too large for one meal. Consider splitting an entree with a friend or taking half of it home for leftovers.

Thirdly, don’t be afraid to customize your order further by adding extra protein such as shrimp or scallops to your salad or entree.

Lastly, if you’re unsure about any dish on the menu and its ingredients’ nutritional information is not specified, do not hesitate to ask questions and inform the waiter/waitress about your dietary requirements.

In summary, customizing meals at Red Lobster by asking about substitutions and portion sizes can keep you on track with your keto diet. Don’t hesitate to ask questions or modify meals according taste preferences. With these tips in mind eating out while staying low carb at Red Lobster will become less daunting.<\summary>


I am a regular at Red Lobster and love nothing more than delicious seafood. However, I’ve been struggling to make the most of my keto diet while dining out. After some trial and error, here are the answers to some common questions about eating keto at Red Lobster:

Q: Can I still enjoy soups or salads on a keto diet? A: Absolutely! The Caesar salad without croutons is a great option, as well as the clam chowder or lobster bisque (without crackers). They’re all low-carb choices that won’t break your diet.

Q: Can I have bread or biscuits while sticking to my keto diet? A: Unfortunately not. Regular bread and biscuits are high in carbs and should be avoided. However, there’s no need to despair – Red Lobster offers a Cheddar Bay Biscuit mix that you can purchase and bake at home using almond flour as an alternative for a tasty low-carb treat!

Q: What sauces or dressings should I choose on my keto diet? A: It’s best to opt for oil-based dressings like Caesar or vinaigrette instead of sugary ones such as honey mustard or ranch. As far as sauces go, melted butter is always an ideal choice.

Q: How should I order my steak while maintaining my keto lifestyle? A: You can spice up your steak by requesting it cooked in butter rather than vegetable oil, which will add extra flavor without adding carbs. Don’t forget to skip any sides like mashed potatoes; instead, ask for steamed broccoli with your meal.

By following these simple ordering tips, you’ll continue enjoying all the delicious offerings of Red Lobster without compromising your ketogenic goals and principles.

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