The ketogenic (keto) diet focuses on high-fat, moderate-protein, and low-carbohydrate foods. This can make dining out tricky, especially at popular restaurants like Red Lobster. However, with some smart choices, you can enjoy a delicious keto-friendly meal here without breaking your carb count.
In this guide, we’ll cover how to enjoy a keto meal at Red Lobster by selecting the right foods, customizing your orders, and avoiding hidden carbs.
Understanding the Keto Diet
Before diving into the Red Lobster menu, let’s quickly review the basics of the keto diet. The main goal is to enter a state of ketosis, where the body burns fat for fuel instead of carbohydrates. To achieve this, most keto dieters aim for these daily macros:
70-80% fats
20-25% protein
5-10% carbohydrates
At Red Lobster, you’ll want to focus on foods that are high in fats and moderate in protein while avoiding starchy sides, bread, and sugary sauces.
1. Appetizers That Fit the Keto Diet
Red Lobster offers several appetizers, but many are loaded with carbs. Here’s how to navigate the menu:
Keto-Friendly Appetizers
Shrimp Cocktail: This is one of the best options, as shrimp is low in carbs and high in protein. Just be cautious with the cocktail sauce, as it can contain sugar.
Lobster or Crab Legs: A classic keto choice! They’re pure protein and fat, with no hidden carbs.
Oysters on the Half Shell: Fresh and rich in healthy fats, oysters are an excellent choice.
Avoid These Appetizers
Cheddar Bay Biscuits: These are definitely not keto-friendly, as they’re packed with flour and carbs. Stay away from these famous biscuits!
Mozzarella Sticks: While tempting, they’re breaded and fried, making them a high-carb option.
Stuffed Mushrooms: These may seem harmless, but the stuffing often contains breadcrumbs.
2. Main Dishes: Focus on Seafood and Proteins
The core of Red Lobster’s menu is seafood, which is great for keto! Here are some fantastic options and a few things to watch out for.
Keto-Friendly Main Dishes
Grilled Lobster, Shrimp, or Scallops: Grilled seafood is perfect for keto. Add some melted butter or olive oil for extra fats.
Crab Legs with Drawn Butter: Crab legs are a great keto meal, especially when dipped in butter. They provide protein without unnecessary carbs.
Steak and Lobster: A surf-and-turf combo is both delicious and keto-friendly. Choose a grilled steak and add lobster for the perfect balance of protein and fats.
Wild-Caught Salmon: Rich in omega-3 fatty acids, grilled or broiled salmon is an excellent choice on the keto diet.
Avoid These Main Dishes
Fried Seafood Platters: Anything breaded and fried is loaded with carbs. Skip the fried shrimp, fish, or calamari.
Garlic Shrimp Scampi: While shrimp is keto-friendly, the scampi sauce often contains a lot of butter, but also hidden sugars and carbs.
3. Customizing Your Sides
Many side dishes at Red Lobster are starchy and high in carbs, but you can make smart substitutions to keep your meal keto.
Keto-Friendly Sides
Steamed Broccoli: A great low-carb vegetable. You can even ask for extra butter to increase your fat intake.
Caesar Salad (without Croutons): Caesar salad is a safe choice, just remember to ask for it without the croutons. Stick with a creamy dressing like Caesar or ranch, which are usually lower in carbs.
Asparagus: Another great green vegetable that’s low in carbs and pairs well with seafood.
Avoid These Sides
Mashed Potatoes: Loaded with carbs, this is a definite no-go.
French Fries or Baked Potatoes: Both of these options are high in starch and will quickly kick you out of ketosis.
Rice Pilaf: Rice is another high-carb option to avoid.
4. Sauces and Dressings: Be Careful with Hidden Carbs
Many sauces and dressings can contain hidden sugars or carbs that could sabotage your keto efforts. When in doubt, ask your server about the ingredients or request the sauce on the side.
Keto-Friendly Sauces
Butter: Add butter to your seafood or vegetables for a delicious fat boost.
Olive Oil: Olive oil is another great source of healthy fats. You can drizzle it over grilled seafood or salads.
Creamy Dressings: Stick with creamy, low-sugar dressings like ranch, blue cheese, or Caesar.
Avoid These Sauces
Cocktail Sauce: Often contains sugar, making it a less ideal choice. Ask for a lemon wedge instead for some extra flavor.
Tartar Sauce: While tartar sauce can be keto-friendly, some versions are made with added sugars, so ask about the ingredients.
See Also: Can You Eat Rice Pudding on a Keto Diet?
5. Drinks: Keep it Simple
On a keto diet, it’s important to avoid sugary drinks that can quickly spike your carb count.
Keto-Friendly Drinks
Water with Lemon: A simple and refreshing choice that’s carb-free.
Unsweetened Iced Tea: Just be sure to avoid sweetened versions or add a sugar substitute if needed.
Black Coffee: A great option if you’re looking for a caffeine boost without any carbs.
Avoid These Drinks
Soda: Regular sodas are packed with sugar and are not keto-friendly. Stick to diet versions if you really want soda, but be mindful of artificial sweeteners.
Alcoholic Cocktails: Many cocktails are loaded with sugar and syrups. If you want a drink, opt for spirits like vodka or whiskey and mix with soda water.
6. Dessert: What to Do?
Unfortunately, most desserts at Red Lobster are off-limits for keto dieters. Pies, cakes, and ice cream are all packed with sugar and carbs. If you’re really craving something sweet, you can ask for a coffee with heavy cream or bring your own keto dessert to enjoy after your meal.
Final Tips for Keto Success at Red Lobster
Stick to Grilled or Broiled Options: Avoid anything breaded or fried, as this adds unnecessary carbs.
Ask for Substitutions: Don’t be afraid to ask for extra vegetables instead of potatoes or rice.
Be Mindful of Sauces: Many sauces contain hidden carbs, so ask for them on the side or stick with butter and olive oil.
Plan Ahead: Take a look at the menu online before you go, so you can make the best keto-friendly choices.
Conclusion
Eating keto at Red Lobster is totally possible with the right strategies. Focus on grilled seafood, swap starchy sides for vegetables, and avoid carb-heavy sauces. With these tips, you’ll be able to enjoy a satisfying, keto-friendly meal while sticking to your dietary goals. So next time you visit Red Lobster, you’ll be confident that you can stick to your keto lifestyle!
