Red Robin, which started as a sit-down tavern in Washington state in the 1940s, is known for its burgers. Today, the menu features familiar fast-food favorites like burgers, sandwiches, chicken wings, and shakes. While Red Robin is known for its burgers, the menu offers far more than a traditional beef patty. Red Robin's menu contains staples from fast food restaurants. However, one unique aspect of Red Robin's menu could present a challenge if you’re hoping to keep track of your portions: bottomless fries and drinks. It may be one of the healthiest orders on the entire menu.
If you are headed to Red Robin, you may be interested in how to choose a meal to optimize your health and weight goals. To help you, we’ve narrowed down some of the best menu options.
General Tips for Healthier Choices
The best items on this list have a few things in common. You won’t find many fried items on the best list because fried foods tend to be high in fat and calories and don’t provide a wide range of micronutrients. Additionally, you may notice the best items are more simple, without special sauces, tons of ingredients, and specialty toppings.
- Opt for Grilled over Fried: Choosing grilled options helps reduce your intake of bad fats and avoids losing nutrients in the cooking process.
- Control Your Additions: Request sauces and dressings on the side, giving you control over the amount used.
- Be Mindful of Toppings: Ask for meals without high-calorie and high-fat additions like cheddar cheese, tortilla strips, croutons, bleu cheese crumbs, and bacon.
Healthy Menu Options at Red Robin
Salads
Red Robin’s menu of salads provides more variety than most fast food restaurants, giving you the option of filling up on fiber-rich veggies. You can customize your salad to make it more nutritious and to your tastes.
- Simply Grilled Chicken Salad: The Simply Grilled Chicken Salad is a great option at Red Robin. Its low calories allow room to include other food in your meal, and the 35 grams of protein and 6 grams of fiber make it filling. The Simply Grilled Chicken delivers 370 calories, 6g fat, 2g saturated fat, 1040 mg sodium, 48g carbohydrate, 9g sugar, and 32g protein. A grilled chicken breast with pickles, lettuce, tomato, and red onions brings in only 370 calories while delivering 32g protein.
- Grilled Chicken: this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
- Tomato: improves heart health, fights cancer, and improves skin health
- Cucumbers: anti-inflammatory, keeps you hydrated and helps skin
- Mixed Greens: high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
- Customization Tips:
- Ask for dressing on the side so you’re in control of how much is used (if any)
- Ask for without croutons to reduce intake of empty calories
- Ask for without cheddar cheese to reduce saturated fat and sodium intake
- Avo-Cobb-O Salad: The Avo-Cobb-O Salad has grilled chicken breast, bacon, bleu cheese, hard-boiled eggs, tomatoes, avocado, and mixed greens. The Avo-Cobb-o salad is a great choice and will provide a mix of vegetables and protein (via the grilled chicken).
- Grilled Chicken: this chicken is grilled instead of fried, which means you’ll have less intake of bad fats, avoid losing nutrients in the cooking process, and reduce butter intake
- Egg: good protein source, but with the yolk, has more cholesterol so calibrate your intake accordingly (i.e. avoid cholesterol in other meals in the day to keep cholesterol levels in control)
- Tomato: improves heart health, fights cancer, and improves skin health
- Avocado: 20 different vitamins and minerals, improves heart health, lowers cholesterol and triglyceride levels
- Mixed Greens: high in antioxidants, low in cholesterol, and high in fiber which is good for digestion
- Customization Tips:
- Ask for dressing on the side so you’re in control of how much is used (if any)
- Ask for without croutons to reduce intake of empty calories
- Ask for without bleu cheese crumbs to reduce saturated fat and sodium intake
- Ask for without hardwood-smoked bacon to reduce saturated fat, cholesterol, and sodium intake
Burgers
Most of the burgers at Red Robin are high in calories, fat, and sodium.
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- Wedgie Burger: If you want a high-protein, low-carb meal, the Wedgie Burger is for you. This option foregoes a traditional bun in favor of a lettuce wrap. Your patty also comes with bacon and avocado, providing plenty of flavor with filling protein and fiber. At only 540 calories, this meal fits into many calorie budgets.
- Keep It Simple Burger with Chicken: Red Robin's Keep It Simple Burger with Chicken provides 370 calories, 9g fat, 2g saturated fat, 870mg sodium, 62g carbohydrate, 14g sugar, and 15g protein. The Keep it Simple Burger with Chicken truly does keep it simple.
- Customization Options for Burgers:
- You can use low-fat, low-calorie, and low-carb swaps and substitutions to make many of Red Robin's burger options healthier.
- A lettuce wrap only adds 15 calories to a burger, compared to a 150-calorie Tavern Bun or 330-calorie croissant.
Entrees
The entree options at Red Robin include additional burgers and chicken options but also feature several seafood dishes.
- Ensenada Chicken Platter: Although the Ensenada Chicken Platter provides a day’s worth of sodium, the rest of its nutrition metrics are impressive. At only 400 calories, you get two chicken breasts topped with salsa and a side salad with cheese and tortilla strips. Red Robin's Ensenada Chicken Platter starts at 300 calories, 12g fat, 3.5g saturated fat, 1290 mg sodium, 19g carbohydrate, 6g sugar, and 29g protein.
- Customization Tips:
- Ask for without cheddar cheese to reduce saturated fat and sodium intake
- Ask for without tortilla strips to reduce intake of empty calories
- Ask for housemade salsa on the side so you’re in control of how much is used (if any)
- Ask for salsa-ranch dressing on the side so you’re in control of how much is used (if any)
- Customization Tips:
- Sear-ious Salmon:
- Salmon: improves bone & joint health, protects brain & nerves, and assists in cardiovascular health
- Broccoli: fights cancer, improves bone health, improved digestion, and detoxification
- Customization Tips:
- Ask for bruschetta salsa on the side so you’re in control of how much is used (if any)
Sides
You’ll hear about “bottomless” sides at Red Robin, but you’ll want to avoid the all-you-can-eat option for most items on the menu.
- Bottomless Broccoli: This is the best option for a side dish. Steamed broccoli provides 30 calories, 5g fat, 50 mg sodium, 6g carbohydrate, 2g sugar, and 3g protein. Although not the most exciting side on the menu, steamed broccoli is hard to beat. With only 30 calories, this side will add volume and fiber to your meal without taking much from your calorie budget. A low-GI food, broccoli delivers a whopping 81mg of vitamin C in a single serving, as well as vitamin K, manganese, and potassium.
Soups
Red Robin offers a selection of soups by the bowl or cup, ranging from regional favorites like clam chowder to the chain’s signature chili.
- Chicken Tortilla Soup (Cup): The cup of Chicken Tortilla Soup contains 200 calories, 9g fat, 3.5g saturated fat, 860 mg sodium, 19g carbohydrate, 4g sugar, and 10g protein. A cup serving of the chicken tortilla soup is low in calories and saturated fat.
- French Onion Soup (Cup): The classic French Onion soup is lower in calories and sodium than other choices. With 210 calories, 11g fat, and 860mg sodium per cup, the option goes well with a protein-packed side salad.
Appetizers
The tavern-style dining experience at Red Robin includes appetizers. While these starters can sometimes be smaller servings than an entree, they aren’t necessarily healthier options.
- Pretzel Bites: Don’t be fooled by the Pretzel Bites on the best list. While they made the cut, they are still not food you should overindulge in. Compared to most other appetizers, they provide 9 grams of fiber and relatively low saturated fat, but this app is still best enjoyed amongst a group.
Desserts
- Sundae (Kid's Menu): The Sundae contains 310 calories, 10g fat, 7g saturated fat, 90 mg sodium, 50g carbohydrate, 42g sugar, and 5g protein. Keep dessert simple by ordering from the kids' menu with this sundae option.
- Fudge-Filled Cookie: You know it’s an indulgent dessert menu when the best option is a fudge-filled cookie. At 350 calories, this is the lowest calorie option among the desserts and provides the least sugar and carbs.
Beverages
Red Robin’s bottomless beverage choices range from traditional fast food fountain sodas to iced tea, lemonade, and fruit juice, as well as cream sodas and root beer floats.
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- Light Freckled Lemonade (Kid's Size): The kid's size Light Freckled Lemonade has 45 calories, 0g fat, 40 mg sodium, 11g carbohydrate, 10g sugar, and 0g protein.
- Strawberry Smoothie (Kid's Menu): When it comes to shakes and smoothies, the strawberry smoothie has 290 calories, 0g fat, 75mg sodium, 0g carbohydrate, 69g sugar, and 5g protein. If you're looking to satisfy your sweet tooth, this kids' menu strawberry smoothie is the most nutritious option.
- Healthiest Beverage Choices: Whether you’re ordering takeout, dining in, or eating at home, water, seltzer, or unsweetened iced tea are the healthiest beverage choices to accompany your meal. Options like black coffee, light iced tea, and diet soda typically don’t add calories to your meal.
Menu Items to Avoid
- Monster Burger: At more than 1,200 calories, not including the side of fries, this burger packs two patties, two slices of cheese, mayo, ketchup, and veggies, resulting in a high calorie count.
- Whiskey River BBQ Options: Red Robin offers several meals made with Whiskey River BBQ sauce. While this adds flavor to the meal, it packs extra calories and added sugar. This burger also gets empty calories from the crispy onion straws. At more than 1,100 calories, this meal will take a big chunk out of your daily budget.
- Whiskey River BBQ Chicken Burger: The Whiskey River BBQ Chicken Burger contains 1130 calories, 74g fat, 21g saturated fat, 2g trans fat, 1290 mg sodium, 71g carbohydrate, 20g sugar, and 43g protein.
- Fried Chicken Entrees: It is hard for fried chicken not to make the “worst” list. Not only are the chicken tenders fried in this meal, but they are also drenched in sauce and come with a side of blue cheese dressing and fries. You have a calorie-packed meal that provides few micronutrients for more than 1,600 calories and nearly two days’ worth of fat.
- Crispy Chicken Tender Salad: The Crispy Chicken Tender Salad may provide 7 grams of fiber but also has a day’s worth of fat. Even worse, this count doesn’t even include the salad dressing, which could add a few hundred more calories.
- Towering Onion Rings: Onions may be a vegetable, but when battered, fried, and served with mayo and ranch, you have the makings of a high-calorie appetizer. The Towering Onion Rings come with 13 onion rings, meaning each ring provides nearly 100 calories (including some dip).
- Boneless Bar Wings N' Yukon Chips:
- Chili Cheese Fries: Red Robin's Chili Cheese Fries provide 1530 calories, 94g fat, 29g saturated fat, 2g trans fat, 2260 mg sodium, 121g carbohydrate, 9g sugar, and 51g protein.
- Cinnamon Sugar Towering Doh!: With more than 1,500 calories, this dessert packs more energy than many of the meals on this list. You’ll also get 124 grams of sugar, far exceeding the recommended daily intake.
- Mountain High Mudd Pie: The Mountain High Mudd Pie provides 1360 calories, 59g fat, 39g saturated fat, 3g trans fat, 610 mg sodium, 193g carbohydrate, 131g sugar, and 17g protein.
- Oreo Cookie Magic Milkshake: The Oreo Cookie Magic Milkshake has 1040 calories, 43g fat, 25g saturated fat, 1.5g trans fat, 480 mg sodium, 146g carbohydrate, 116g sugar, and 21g protein.
- Root Beer Float: The Root Beer Float provides 580 calories, 15g fat, 9g saturated fat, 0.5g trans fat, 250 mg sodium, 116g carbohydrate, 110g sugar, and 7g protein.
Specific Dietary Needs
Red Robin’s menu offers a good mix of options that can be customized to suit your dietary needs and preferences. The restaurant takes extra steps to cater to the needs of diners who follow special diets or have food allergies. The menu also features some vegan and vegetarian choices, and many items can be made gluten-free.
- Gluten-Free: If you're on a gluten-free diet, the Avo-Cobb-o salad is a great choice and will provide a mix of vegetables and protein (via the grilled chicken).
- Low-Carb: Most experts agree that diets with less than 100 to 150 grams of carbohydrate per day are considered low carb. Keep to a low-carb diet by choosing any of the dishes above.
- Low-Fat: A low-fat diet provides 30% or less calories from fat.
- Low-Sodium: In order to be considered low sodium, a food should contain less than 140 mg of sodium per serving. To keep sodium intake low, reach for a side of salsa or a single tavern patty.
- Online Tool: You can use its online tool to navigate the menu within certain parameters, such as only viewing options that are vegan or free from common allergens.
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