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Discover Red Lobster’s Keto Delights: Best Low-Carb Menu (2023)

This table outlines for a complete keto-friendly dining experience at Red Lobster, featuring mouthwatering options for every course while staying true to low-carb principles. Now, let’s craft the ultimate keto meal, where each course delights your taste buds without compromising on your carb-conscious goals.

CourseRecommendationDescriptionNutrition per Serving
AppetizerShrimp CocktailCarb-free shrimp with lemon and butter, skip cocktail sauce130 calories, 0g fat, 11g carbs, 21g protein
Main CourseGarlic Grilled ScallopsTender scallops infused with garlic flavor, low in carbs100 calories, 5g fat, 4g carbs, 12g protein
Side DishSeasoned BroccoliPerfectly seasoned and nutritious broccoli side170 calories, 14g fat, 10g carbs, 4g protein
SauceMelted ButterZero-carb sauce to enhance the seafood experience0g net carbs
img of img of Discover Red Lobster's Keto Delights

Red Lobster’s Cheddar Bay Biscuits is so famous that it even has its own Facebook page.

Well, we can’t exactly blame the fans. After all, who can resist these fluffy, cheesy, and garlicky biscuits, right?

Oh right, that would be us—the people on a keto diet.

But wait, don’t leave this article just yet. 

We want you to know one secret: Red Lobster is a keto dieter’s paradise!

Cheddar Bay Biscuits aside, this seafood restaurant’s menu is packed with plenty of keto-friendly dishes. 

Case in point: their fantastic steak selection and the most extensive fish and seafood array you’ve ever seen.

In fact, their best appetizer only has 130 calories and zero carbs (when you ditch the sauce) (*). 

And that’s just the tip of the iceberg. 

If you want to discover all the keto-friendly dishes you can eat at this restaurant, you need to check out this Keto at Red Lobster dining guide we’ve prepared for you.

So what are you waiting for? Let’s get the ball rolling!

Understanding the Keto Diet

Let’s start with the basics. The keto diet revolves around low carbs, healthy fats, and moderate protein. Think of it as a high-octane fuel for your body that comes from fat, not carbs. It’s like powering up your car with premium gasoline instead of regular.

Challenges of Eating Out on Keto

Picture this: you’re at a restaurant, and the menu seems to have more carb-loaded options than a bakery. Navigating this culinary maze can be tricky. But fret not, because with a bit of keto knowledge and smart choices, you’ll not only conquer dining-out dilemmas but also enjoy a satisfying meal.

Dining Strategies for Keto Success

Master the art of keto dining with these simple strategies:

Personalize Your Plate:

You know what’s awesome? The power to customize your order. Seriously, most places, including Red Lobster, are cool with tweaking things to fit your keto groove. Swap that breading for a nice grill or bake. Oh, and those non-starchy veggies? They’re your low-carb amigos. Take control and make that dish uniquely yours.

The Server Is Your Ally:

Ever thought of your server as a keto superhero? Well, they can be! Let them in on your keto mission, and they’ll guide you through the menu maze. They know the inside scoop on dishes that can shimmy into your low-carb lifestyle with a few adjustments. It’s like having a keto consultant right at your table.

Fats Are Your Friends:

Yup, you heard it right. Healthy fats are your sidekicks on this keto journey. Avocado, olive oil, and butter – these guys are here to make your meal pop with flavor and keep those carbs at bay. A dollop of butter on your veggies? Don’t mind if I do!

Choose Wisely:

Red Lobster’s seafood game is strong, but not everything swims in the keto-friendly pond. Seek out dishes that celebrate protein and give carbs the cold shoulder. Watch out for the breaded troublemakers and go for the stars of the show – grilled meats and seafood.

Sneaky Carbs, Be Gone:

We all have that friend who brings drama without an invitation. In the food world, that’s hidden carbs. Sauces, glazes, and dressings can be sugar’s secret hideout. Don’t hesitate to quiz your server on these undercover culprits. Knowledge is your keto power.

Small Plates, Big Wins:

Portions, my friend, they can be sneaky too. Sometimes they’re bigger than our stomachs. Sharing is caring – split a dish with a buddy or opt for a smaller portion. Your tummy and your keto goals will high-five you later.

Stay Hydrated and Cool:

Keto or not, water is your ally. Stay hydrated with a splash of water, unsweetened iced tea, or those cool sugar-free drinks. It’s like a refreshing keto cheers to your health.

Make Red Lobster Your Keto Wonderland:

These strategies aren’t just for any restaurant – they’re your secret weapon for conquering the seafood kingdom at Red Lobster. Your voice matters, so customize, chat, and own your keto choices.

Navigating the Red Lobster Menu For Keto Dieter

Are you ready to find out the best and worst Red Lobster dishes to order on keto? Here’s the lowdown that you need!

The Best Keto Food Options To Order

Let’s start with the best keto dishes you can find on their menu. 

Appetizers

Here are the best appetizers to jumpstart your sumptuous meal:

Dish NameDescriptionNutrition per Serving
Shrimp CocktailCarb-free shrimp with lemon and butter, skip cocktail sauce130 calories, 0g fat, 11g carbs, 21g protein
Seafood-stuffed MushroomMushrooms, seafood, Monterey Jack cheese73 calories, 5.1g fat, 3.2g carbs, 3.4g protein

Shrimp Cocktail

Appetizers are generally rich in carbs, but this one is an exception. The shrimps themselves contain zero carbs. The carbohydrates in its nutrition facts are all from the cocktail sauce. 

Tip: Skip the cocktail sauce and go for lemon and a side of butter instead. 

  • Nutrition facts per serving: 130 calories, 0g fat, 11g total carbohydrates, and 21g protein.  
Seafood-stuffed Mushroom

Mushrooms + seafood? What a perfect keto combination! (*)

As if that’s not enough, they even threw Monterey Jack cheese into the equation.

So imagine this: the combination of creamy oozing cheese,  chewy baked mushrooms, and flavorful seafood stuffing. A single bite certainly packs lots of flavors and textures, which is the best way to start your meal. 

  • Nutrition facts per serving: 73 calories, 5.1g fat, 3.2g carbohydrates, and 3.4g protein.

Soups

Check out these soups that will fill and warm you up the keto way!

Soups:

Dish NameDescriptionNutrition per Serving
New England Clam ChowderCreamy clam soup, higher in carbs480 calories, 33g fat, 26g carbs, 20g protein
Lobster BisqueCreamy lobster soup, higher in calories and carbs600 calories, 40g fat, 27g carbs, 18g protein

New England Clam Chowder

A creamy soup with savory clam flavor is always a good idea.

But to be honest, their clam chowder contains more carbohydrates than the standard keto guidelines. 

Tip: Practice proper portion control. Don’t finish the entire serving. 

  • Nutrition facts per serving: 480 calories, 33g fat, 26g carbohydrates, and 20g protein. 

Lobster Bisque

If you want a smoother, more flavorful, and creamier soup, their Lobster Bisque is the one for you. 

Bonus: it has higher fat content too!

However, please keep in mind that it contains higher amounts of calories and carbohydrates too. 

Tip: Go for the cup instead of a bowl. Share the serving with other people. 

  • Nutrition facts per serving: 600 calories, 40g fat, 27g carbohydrates, and 18g protein. 

Side Dishes

Take a look at these side dishes that will complete your well-rounded meals. 

Side Dishes:

Dish NameDescriptionNutrition per Serving
Side Caesar SaladLettuce, parmesan, Caesar dressing (skip croutons)290 calories, 25g fat, 12g carbs, 5g protein
ColeslawCreamy cabbage and carrot blend260 calories, 20g fat, 17g carbs, 2g protein
Side House SaladLettuce, tomato, onion, cheese (skip croutons)110 calories, 6g fat, 10g carbs, 5g protein
Seasoned BroccoliPerfectly seasoned broccoli170 calories, 14g fat, 10g carbs, 4g protein
Crispy Brussels SproutsRoasted brussels sprouts, butter (skip glaze)380 calories, 17g fat, 48g carbs, 11g protein

Side Caesar Salad

It’s a smaller salad serving containing parmesan shavings, lettuce, and Caesar dressing. 

Tip: Skip the croutons.

Some of the choices are:

  • Chicken: 2g of fat and 24 g of protein
  • Salmon: 19g of fat and 32 g of protein
  • Shrimp: 4g of fat and 13g of protein

Pro Tip: Boost the salad’s fat content by ordering their protein add-ons. 

  • Nutrition facts per serving: 290 calories, 25g fat, 12g carbohydrates, and 5g protein. 

Coleslaw

This creamy blend of carrots and cabbage is the perfect accompaniment for your steaks. 

  • Nutrition facts per serving: 260 calories, 20g fat, 17g carbohydrates, and 2g protein.  

Side House Salad

Get your much-needed fiber on keto with this salad. (*) It contains a lettuce blend, diced tomatoes, onion slices, and grated cheese.

Tip: Skip the croutons.

Nutrition facts per serving: 110 calories, 6g fat, 10g carbohydrates, and 5g protein. 

Seasoned Broccoli

Balance off your seafood or steak meal with perfectly seasoned broccolis. 

Nutrition facts per serving: 170 calories, 14g fat, 10g carbohydrates, and 4g protein.

Crispy Brussels Sprouts

Red Lobster knows how to prepare their veggies, and this side dish is excellent proof. The brussels sprouts are roasted and then tossed in a mixture of butter and olive oil. It’s then topped with crispy onion strips. 

Keto Tip: Ask them to skip the sweet glaze and the crispy onion strips. 

  • Nutrition facts per serving: 380 calories, 17g fat, 48g carbohydrates, and 11g protein. 

Sauces

The truth is, all Red Lobster sauces are low carb. Here they are with their net carb content:

  • Melted Butter: 0g net carbs
  • Sour Cream: less than 1g net carb
  • Caesar Dressing: less than 1g net carb
  • Blue Cheese Dressing: 2g net carbs
  • Pico de Gallo: 2g net carbs
  • Ranch Dressing: 2g net carbs
  • Marinara Sauce: 4g net carbs
  • Tartar Sauce: 4g net carbs

Entrees 

And finally, the best part of the meal—the delicious yet low-carb entrees. 

Surprise: Almost all of Red Lobster’s entrees are keto-friendly. 

Entrees:

Dish NameDescriptionNutrition per Serving
Garlic Shrimp ScampiShrimp in garlicky butter sauce (no noodles)440 calories, 35g fat, 5g carbs, 24g protein
Lobster, Shrimp, and SalmonGrilled seafood, low-carb brown butter sauce940 calories, 61g fat, 39g carbs, 57g protein
Garlic Grilled ScallopsSucculent scallops, garlic flavor100 calories, 5g fat, 4g carbs, 12g protein
Wild-caught Snow Crab LegsSweet and juicy crab legs, butter dip440 calories, 34g fat, 0g carbs, 32g protein
Salmon New OrleansBlackened salmon with Cajun butter sauce580 calories, 41g fat, 9g carbs, 42g protein
Steamed Maine LobsterSucculent lobster, zero carbs (steamed)440 calories, 34g fat, 0g carbs, 33g protein
NY Strip SteakJuicy steak, customizable sides (avoid carbs)580 calories, 35g fat, 2g carbs, 66g protein
Filet MignonTender filet with peppercorn seasoning250 calories, 12g fat, 2g carbs, 34g protein
SirloinLean sirloin with peppercorn seasoning260 calories, 11g fat, 1g carb, 41g protein

Tip: Just avoid the fried and breaded dishes. Also, skip the carb-rich sides like rice and potatoes. 

Garlic Shrimp Scampi

The first thing that would come to mind when you hear garlic shrimp scampi would be pasta. That’s understandable since garlic shrimp scampi and pasta noodles go well together.

But we’ve got some amazing news for you. Red Lobster’s Garlic Shrimp Scampi has no noodles, so it’s perfectly safe for your diet.

This is the dish to order if you want your shrimp tossed and cooked in a rich garlicky butter sauce. 

  • Nutrition facts per serving: 440 calories, 35g fat, 5g carbohydrates, and 24g protein. 

Lobster, Shrimp, and Salmon

Try their Grilled Lobster, Shrimp, and Salmon offering for a seafood fest you can’t forget. 

All seafoods are finished with a low-carb brown butter sauce. It also comes with your choice of sides.

The jumbo shrimps, salmon, and lobster are all keto-friendly, so you have nothing to worry about. But of course, you need to choose your side dishes suitably. 

Once again, stick to the veggies and salads and avoid rice and potatoes as much as possible.

  • Nutrition facts per serving: 940 calories, 61g fat, 39g carbohydrates, and 57g protein. 

Garlic Grilled Scallops

Do you know what to love about Red Lobster? Well, they allow you to add more seafood to your dishes!

Our favorite seafood add-on is no other than garlic grilled scallops. 

After all, they are succulent. They are delicious. They are affordable. But above all, they are low carb. 

We love pairing it with our steaks to create the ultimate surf and turf meal. 

  • Nutrition facts per serving: 100 calories, 5g fat, 4g carbohydrates, and 12g protein. 

Wild-caught Snow Crab Legs

If you’re looking for a low-carb and tasty dinner, look no further because Snow Crab Legs are here.

Yes, eating crab legs involves hard work. But we assure you—it’s worth it!

After all, you get the sweet and juicy crab legs you can dip in a rich butter sauce. Cravings satisfied indeed!

Also, you can get this with your choice of two sides. 

  • Nutrition facts per serving: 440 calories, 34g fat, 0g carbohydrates, and 32g protein. 

Salmon New Orleans

Red Lobster found a way to make salmon extra delicious and flavorful! Their New Orleans Salmon is a blackened Atlantic Salmon topped with shrimps tossed in a tasty Cajun butter sauce. It’s served with tomato and cilantro relish on the side. 

  • Nutrition facts per serving: 580 calories, 41g fat, 9g carbohydrates, and 42g protein. 
Steamed Maine Lobster

And finally, we get to the best part, the star of the show—the Maine Lobster! 

Aside from its succulent texture and delicious flavor, lobster has good amounts of fats and zero carbs—perfect for ketogenic diet! (*)

If you want to keep it low carb, go for their steamed lobster. But if you want a more filling and tastier version, choose their stuffed lobsters. 

Pro Tip: For a fat-packed meal, go for their surf and turf meals comprised of Lobster, your choice of steak cuts, and 2 types of side dishes. 

  • Nutrition facts per serving (steamed): 440 calories, 34g fat, 0g carbohydrates, and 33g protein. 
  • Nutrition facts per serving (stuffed): 570 calories, 38g fat, 11g carbohydrates, and 44g protein. 

NY Strip Steak

In addition to their delicious seafood offerings, Red Lobster also has a great selection of steaks. That’s why it doesn’t come as a surprise that keto dieters flock to this restaurant. 

Make sure to pair this juicy steak with a low-carb side dish like brussels sprouts or broccoli. You can also go for their side salads. Just make sure to ask the servers to remove the croutons, and you’re good to go.

  • Nutrition facts per serving: 580 calories, 35g fat, 2g carbohydrates, and 66g protein. 

Filet Mignon

Another excellent steak on their menu is their 6 oz. Filet Mignon. 

The best thing about Red Lobster is they let the quality of their steaks take center stage. To highlight the steak’s natural flavor, they season it with only peppercorn and nothing else. 

This meal is served with two sides of your choice, so make sure to choose your sides wisely. For example, shy away from rice and potatoes and opt for salads and other vegetable sides instead.

  • Nutrition facts per serving: 250 calories, 12g fat, 2g carbohydrates, and 34g protein. 

Sirloin

Last but not the least, Red Lobster also has 7 oz. Sirloin. Same with all the other steak options, their Sirloin steak is seasoned only with peppercorn, too, so you get to enjoy all that natural meaty goodness. 

Sirloin is the perfect choice for those looking for a leaner yet tender cut of steak. 

  • Nutrition facts per serving: 260 calories, 11g fat, 1g carbohydrate, and 41g protein. 

Beverage Tips: Pause for a sip! Opt for sugar-free sparkling water with a twist of lime or a refreshing unsweetened iced tea. It’s like a keto-friendly cheers to your health.

Bonus: Today’s Catch

Okay, this is not one dish. Red Lobster offers different fish dish types that change daily based on location. 

In general, today’s catch dishes are all low carb. Some of the usual suspects are:

  • Atlantic Salmon,
  • Rainbow Trout,
  • Gulf Snapper, 
  • Pacific Snapper,
  • Cod,
  • Flounder,
  • Tilapia,
  • Tuna, 
  • Walleye,
  • Haddock,
  • Halibut,
  • and many more. 

Learn more: Olive Garden Keto

Worst Red Lobster Dishes to Avoid on Keto

If you want to stay on keto, here are the Red Lobster dishes you should never order:

Appetizers

  • Crispy Green Beans
  • Hand-breaded Calamari
  • Lobster and Langostino Pizza
  • Crab-stuffed Shrimp Rangoon
  • Red Lobster Cheddar Bay Biscuits

Pastas

  • Bar Harbor Lobster Bake
  • Kung Pao Noodles with Crispy Shrimp
  • Kung Pao Noodles with Chicken
  • Shrimp Linguini Alfredo
  • Cajun Chicken Linguini Alfredo
  • Crab Linguini Alfredo
  • Lobster Linguini

Bowls and Sandwiches

  • Bacon Cheeseburger
  • Nashville Hot Chicken Sandwich
  • Crunch-fried Flounder Sandwich
  • Sesame-Soy Salmon Bowl
  • Baja Shrimp Bowl

Hot Platters

  • Crunchy Popcorn Shrimp Platter
  • Walt’s Favorite Shrimp Platter
  • Parrot Isle Jumbo Coconut Shrimp Platter

Side Dishes

  • Cheddar Bay Biscuits
  • Orzo Rice
  • Baked Potato
  • Creamy Lobster Baked Potato
  • Creamy Lobster Mashed Potatoes
  • Mashed Potatoes
  • Sea-salted French Fries

Classics

  • Fish and Chips
  • Hand-breaded Chicken Tenders

Desserts

Keto Tip: Desserts may not be keto’s BFF, but here’s the twist: focus on savoring your main course. Sometimes, savory satisfaction is the sweetest treat.

  • Vanilla Bean Cheesecake
  • Meyer Lemon Cake
  • Chocolate Wave
  • Brownie Overboard

The Bottom Line

Yes, Red Lobster is one of the best keto restaurants out there. Thanks to their surf and turf offerings, you can indeed find a dish that will suit your personal preference and diet in this restaurant.

However, maneuvering their sides menu can be a bit tricky. To help you out, here are the two simple tips you must keep in mind when eating keto at red lobster:

  • First, avoid potato side dishes and rice.
  • Don’t order breaded and fried dishes. 

So that’s it. If you wish to enjoy Red Lobster’s Keto menu, just stick to these tips and this list, and you’re good to go! 

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