Red Lobster Keto Guide (2024)

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How to Eat Keto at Red Lobster (2024)

Seafood restaurants are a keto dieter’s dream – with low-carb proteins and high-fat butter toppings, your daily macros will thank you! Explore the best Red Lobster keto options, along with ordering tips and items to avoid.

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How to Eat Keto at Red Lobster

Red Lobster is a great option for eating out if you’re craving fresh fish on a keto diet! They have an abundant selection of keto-friendly seafood, from freshly boiled lobster to grilled salmon to garlic shrimp scampi.

Main Courses

Pick a tasty seafood main or a steak. Just be mindful of the side dishes, go for the veggies, and avoid the pasta and fried foods.

Seafood

• Live Maine Lobster (steamed) – 0g net carbs
• Maine Lobster Tail – 1g net carbs
• Lobster Lovers Duo – 0g net carbs
• Garlic Shrimp Scampi – 5g net carbs
• Atlantic Salmon (grilled or roasted) – 1g net carbs
• Snow Crab Legs – 0g net carbs
• Rainbow Trout (grilled) – 1g net carbs
• Salmon New Orleans (half or full) – 7g net carbs
• Stuffed Flounder – 13g net carbs

Beef

• 6oz Filet Mignon Steak – 0g net carbs
• 7oz Sirloin Steak – 1g net carbs
• 12oz New York Strip Steak – 1g net carbs

Combos

Or, enjoy the best of both worlds with some surf & turf!

• Surf & Turf: Maine Lobster Tail & 6 oz. Filet Mignon – 1g net carbs
• Surf & Turf: Maine Lobster Tail & 12 oz. NY Strip – 1g net carbs
• Surf & Turf: Maine Lobster Tail & 7 oz. Sirloin – 0g net carbs

Add-ons

Want a little extra protein on the side? Try one of these add-ons:

• Caribbean Rock Lobster Tail – 1g net carbs
• Bacon-Wrapped Sea Scallops – 7g net carbs
• Garlic Shrimp Scampi – 2g net carbs
• Grilled Sirloin – 1g net carbs
• Maine Lobster Tail – 0g net carbs
• Snow Crab Legs (½ lb.) – 1g net carbs

Keto Side Dishes

Most of Red Lobster’s sides are starchy and high-carb. But there are a few veggies and salads for you to choose from:

• Coleslaw – 8g net carbs
• Roasted Asparagus – 4g net carbs
• Seasoned Broccoli – 6g net carbs
• Side Caesar Salad (no croutons) – 2g net carbs
• Side House Salad (no croutons) – 2g net carbs

Condiments and Extras

Top your main dish with these yummy extras:

• Pure Melted Butter – 0g net carbs
• Sour Cream – 0g net carbs
• Blue Cheese Dressing – 2g net carbs
• Caesar Dressing – 0g net carbs
• Marinara Sauce – 4g net carbs
• Pico De Gallo – 2g net carbs
• Tartar Sauce – 4g net carbs

Drinks

Finish off your meal with these keto drinks at Red Lobster:

• Unsweetened Iced Tea – 1g net carbs
• Diet Pepsi – 0g net carbs
• Bottled Water – 0g net carbs
• Coffee – 0g net carbs

Items to Avoid at Red Lobster

Though tasty, these Red Lobster menu items are high in carbs and added sugars, so they should be avoided at all costs:

• Pasta dishes
• Cheddar bay biscuits
• Breaded & crispy proteins
• Cocktail sauce (11g net carbs in addition to your meal!)
• Garlic grilled scallops
• Roasted garlic mussels
• Fried appetizers
• Deceiving side dishes (Green beans and Brussels sprouts)

The Best Keto Ordering Tips for Red Lobster

Here are a few tips to follow when ordering low-carb at Red Lobster:

1. Focus on the delicious seafood and beef offerings that Red Lobster serves.
2. Pick grilled proteins over fried, battered versions, and you’ll have a delicious base for your Red Lobster meal.
3. Add high-fat additions like butter and sauces to your meal.

Frequently Asked Questions

Here are a few answers to the most frequently asked questions about eating keto at Red Lobster:

• Can you eat lobster on a keto diet?
You can absolutely eat lobster on a keto diet. Lobster is a carb-free protein source with 0g net carbs! To make it even more keto-friendly, serve it with a rich butter sauce for additional fat content.

• Is shrimp scampi at Red Lobster keto-friendly?
Lucky us! The shrimp scampi at Red Lobster is keto-friendly, with 5g net carbs for a main dish and 2g net carbs for an add-on.

• Are Red Lobster Brussels sprouts keto-friendly?
Surprisingly, the Brussels sprouts at Red Lobster aren’t suitable for a low-carb diet. Though the vegetable itself is keto-friendly, Red Lobster prepares its dish with high-carb ingredients, giving an order of Brussels sprouts a whopping 37 grams of net carbs!

• Does Red Lobster have a diet menu?
Red Lobster does not have a diet menu available online. However, they have an online calorie and nutrition tool to help you track your macros and check for possible allergens.

• How do you eat keto at a seafood restaurant?
It’s actually very easy to eat keto at a seafood restaurant if you focus on what they’re known for – the fish! Begin your meal with a low-carb protein like salmon, lobster, or shrimp. Add more fat content where you can with butter and high-fat, low-carb sauces.

Conclusion

Eating keto at Red Lobster is a breeze, and with this guide, you’ll be able to enjoy their delicious seafood and beef options while sticking to your low-carb diet. Just remember to focus on the grilled proteins, add high-fat additions, and avoid the high-carb sides and sauces. Happy dining!