Dining out should be an enjoyable experience, but it can quickly become stressful if you're concerned about derailing your nutrition goals. Fortunately, Red Lobster offers several healthier options on its menu that can appeal to a variety of diners. Despite the restaurant's recent bankruptcy filing, new menu items have been introduced, offering hope for health-conscious consumers. Seafood restaurants can be an advantage for those watching their health, as fish is often considered one of the healthiest foods you can eat.
Understanding Nutritional Considerations
Before diving into the list of healthier Red Lobster meals, it's important to note that sodium content wasn't a primary factor in determining whether a meal is healthier than others. Restaurant meals are notoriously high in sodium, making it nearly impossible to create a substantial list of menu items that meet strict criteria for calories, fat, carbs, protein, and sodium.
Healthier Appetizers at Red Lobster
1. Seafood Stuffed Mushrooms
Compared to other appetizer options, the Seafood Stuffed Mushrooms are one of the healthier choices. They are lower in saturated fat and pack 24 grams of protein.
- Nutrition stats: 360 calories, 23 grams of fat (9 grams saturated), 17 grams of carbohydrates, 24 grams of protein
These stuffed mushrooms may be a starter but can pass as a delicious entree. It's got 6 fresh mushrooms stuffed with a seafood and veggie filling then smothered in Monterey Jack cheese and baked until golden and bubbly.
2. Black Tiger Shrimp Cocktail
The Black Tiger Shrimp Cocktail is loaded with lean protein, which helps keep the calorie content low. It's also a good choice if you're watching your carb intake, with only 10 grams of carbohydrates. At only 180 calories, this appetizer leaves plenty of room to sample other menu items. Since the sauce isn't a buttery one, it only has 4 grams of fat, one of which is saturated. While the cholesterol level is a little on the high side at 260 milligrams, it doesn't exceed the daily recommended amount. The sodium amount stays within a normal range, too, at 1,180 milligrams. The sauce is sweet, so it does have 9 grams of sugar, but it's not too outrageous.
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- Nutrition stats: 180 calories, 4 grams of fat (1 gram saturated), 10 grams of carbohydrates, 23 grams of protein
The healthiest item on the starter menu at Red Lobster is the Black Tiger Shrimp Cocktail. It comes with a Thai-inspired Samu Sauce that gets its flavors from Thai chilis, cilantro, and lime. Black tiger shrimp have a milder flavor than some shrimp, but they're also softer. Black tiger shrimp are large shrimp, which is why this jumbo shrimp appetizer has a $15.99 price tag.
3. New England Clam Chowder (Cup)
If you're a seafood chowder fan, you'll be happy to know that Red Lobster's New England Clam Chowder is one of the healthier menu items at the chain. Red Lobster's New England Clam Chowder is a creamy soup made with clams and potatoes. It comes with a package of crackers for crumbling or dipping into the soup. It's a great comfort pick, especially when you want to warm up on a cold day. When you look at the nutrition, ordering a cup versus a bowl matters since the values nearly double with a bowl. A cup of the chowder is only 240 calories with 15 grams of fat. Nine of those grams of fat are saturated fat in a cup of chowder. However, if you have a bowl of chowder instead, it puts the amount of saturated fat over the daily recommended amount. There's only 50 milligrams of cholesterol, 680 milligrams of sodium, 11 grams of carbs, and 4 grams of sugar in the chowder.
Healthier Entrees at Red Lobster
1. Atlantic Salmon (Blackened)
Salmon is packed with heart-healthy unsaturated fat and filling protein. The blackened Atlantic Salmon saves you up to 270 milligrams of sodium compared to the grilled and broiled options.
- Nutrition stats: 470 calories, 28 grams of fat (5 grams saturated), 5 grams carbs, 47 grams protein
2. Grilled Shrimp
Shrimp is a lean source of protein. The grilled shrimp might not be quite enough to count as a meal calorie-wise, but it’s a great option for lighter eaters, or if you like to share entrees family-style.
- Nutrition stats: 250 calories, 7 grams of fat (1 gram saturated), 29 grams of carbs (served on small bed of rice), 16 grams of protein
The Garlic-Grilled Shrimp is on the kids menu, but don't let that deter you from ordering it. You can get six garlic-grilled-shrimp, a side, and a drink for just $9.49, which is better than half the cost of adult meals on the menu. Since the garlic-grilled shrimp only have 80 calories, it's the lowest-calorie item on our list. Even though it's grilled in garlic butter, the dish only has 4 grams of fat (1 of which is saturated) and 100 milligrams of cholesterol. It's good on the sodium front, too, with only 580 milligrams. You'll also be happy to learn that there's no sugar and only 1 carb gram.
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When you look at the menu, you might notice that Grilled Shrimp has a few more calories than the Garlic Shrimp Scampi (250 versus 220). However, the other nutritional stats are better. For example, it has only 7 grams of fat in comparison to the 17 to 36 grams in the other "endless" options. Only 1 gram of that fat is saturated. While there's only 120 milligrams of cholesterol, the sodium level is a little high at 1,130 milligrams. Even though it has 30 grams of carbs, it only has 1 gram of sugar.
3. 7 oz. Sirloin
Sirloin is a flavorful cut of meat that is typically lean for red meat. The 7 ounce sirloin is packed with protein and is great for low-carb or keto dieters with only 1 gram of carbohydrate.
- Nutrition stats: 320 calories, 15 grams of fat (4 grams saturated), 1 gram of carbohydrate, 46 grams of protein
Another steak option that's easy on the calories, the sirloin steak, also happens to be the highest protein entree you can get at Red Lobster, with over 45 grams of protein per serving. For the side, I recommend ordering it with the side house salad to keep the whole meal at just 480 calories.
A much cheaper and slightly larger steak choice is the 7 oz. Sirloin. Like the Filet Mignon, it comes with the chain's signature seasoning. Sirloin comes from an area in front of a cow's hind leg, helping it stay lean through exercise. Thus, it stays tender despite not having much fat marbling. However, without the marbling, you'll want to make sure not to ask for it to be too well done lest it lose its tenderness and juiciness. It's more calorific than the filet mignon with 320 calories. It also has a couple more grams of fat (15 total). While the saturated fat level is the same (4 grams), it does have more cholesterol: 140 milligrams. While there's no sugar in this steak, there is 1 lonely gram of carbohydrates.
4. Blackened Mahi
Prioritize protein and build your sides around it. Sticking with fish like salmon and mahi-mahi is a great choice to fill up on satiating protein without going overboard with calories, fat, or carbs.
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- Nutrition stats: 260 calories, 8 grams of fat (1 gram saturated), 5 grams of carbohydrates, 41 grams of protein
5. 6 oz. Filet Mignon
Similar to the sirloin, Filet Mignon is a leaner steak, which means it’s lower in saturated fat than cuts like ribeye.
- Nutrition stats: 260 calories, 14 grams of fat (4 grams saturated), 1 gram of carbohydrate, 34 grams of protein
Customers on social media often speak highly of Red Lobster's steaks, and there are two that fall on the healthy side. One is the 6 oz. Filet Mignon, which comes with the restaurant's signature seasoning. Filet mignon has a reputation for being both lean and tender. It comes from an area of the cow - the tenderloin - that has muscles that the animal doesn't use as often. Because it doesn't get overworked, the meat stays melt-in-your-mouth soft even without a lot of marbling. If you're trying to find a healthy meat choice, this is one of the best. It only comes in at 260 calories. While it has 14 grams of fat, only 4 of them are saturated fat. While there is 1 gram of natural trans fat, it's normal for beef to have some trans fat. Being low in fat helps bring the cholesterol level down to only 90 milligrams for this cut of meat. It does have 850 milligrams of sodium, but that's not excessive. It also only has 1 gram each of carbs and sugar.
6. Grilled Sea Scallops and Shrimp Skewers
One of the classic meals you can order at Red Lobster is the Grilled Sea Scallops and Shrimp Skewers dish. The wood-fire-grilled scallops and shrimp come on skewers and are served over a bed of rice. According to social media, shrimp is one of the top choices for customers when they order wood-fire-grilled menu items at Red Lobster. Although, plenty of people enjoy scallops from the grill as well. This menu item has the highest calorie count of any of the menu items on our list, likely because it includes rice. However, it's still only 350 calories. It comes in at only 11 grams of fat, and only 2 of those grams are saturated fat. The cholesterol and sodium are a little high at 170 milligrams of cholesterol and 1,620 milligrams of sodium, but they're still below the daily recommended amount. It has only 30 grams of carbs and 1 gram of sugar.
7. Crunch-Fried Shrimp
With shrimp being a low-calorie seafood item, the Crunch-Fried Shrimp is able to stay on the healthier side. While we don't see it on the menu alone, it's one of the Shrimp Your Way choices when you opt to choose two, three or four types of shrimp as a part of your entree. Crunch-Fried Shrimp comes in at 290 calories and 17 grams of fat, which is the most fat that anything on our list has since it is fried. However, only 1 gram of the fat is saturated. It's also lower in cholesterol than you might think with only 20 milligrams. The sodium count is toward the higher side at 1,140 milligrams. It also has 27 grams of carbs (mainly from the "crunch" part of the shrimp) as well as 9 grams of sugar.
8. Caesar Salad with Chicken (with modification)
If you’re not a seafood person, or you prefer salads, this option could be okay if you do some tweaking. 730 calories is quite high for a salad, BUT it’s largely due to the Caesar dressing. If you ask for the dressing on the side and use less than the full amount, you can reduce the calories and fat content significantly, given that the Caesar dressing contains 300 calories and 32 grams of fat!
- Nutrition stats (whole salad): 730 calories, 52 grams of fat (9 grams saturated), 26 grams of carbohydrates, 43 grams of protein
9. Crab-Topped Baked Potato
If you’re into Crab Fest, this is a good way to get your taste of crab without going sky-high with calories or fat. (It’s the lowest-saturated fat option for Crab Fest, and is one of only three Crab Fest menu items with fewer than 500 calories.) It IS a bit higher in carbs than many other options in the list so far, so if you’re limiting carbs, this one might not be for you.
- Nutrition stats: 440 calories, 15 grams of fat (5 grams saturated), 62 grams of carbohydrates, 16 grams of protein
Healthier Sides at Red Lobster
1. Baked Potato
While it usually comes encrusted in salt, you can also order it without salt. A baked potato on its own is 270 calories with 4 grams of fat and no saturated fat. Without any of the extra dairy and meat toppings, it also has no cholesterol. Ordering the regular salt-encrusted one does bring the sodium amount up to 1,730 milligrams. While it's still under the recommended daily amount, it's still on the high side. Potatoes are definitely carb-laden. So, you can expect 55 carbs and 3 grams of sugar if you eat one. However, the skin also helps give it 6 grams of fiber. It also will provide you with 7 grams of protein. Potatoes are a good source of potassium and vitamin C. Keep in mind that every optional topping except green onions changes the nutritional content. Butter adds 80 calories, sour cream adds 25, and cheese adds 40.
2. Coleslaw
A serving of the Coleslaw is only 110 calories. The dressing adds 8 grams of fat, but only 1 of those grams is saturated. Plus, it has 10 milligrams of cholesterol. There's only 140 milligrams of sodium, and the carb count is only 10 grams. Being on the sweet side, it has 6 grams of sugar. It also doesn't provide much protein with only 2 grams. However, cabbage is a good source of vitamin C and vitamin K and also has a decent amount of other vitamins and minerals. Meanwhile, carrots provide your body with vitamin K1 and potassium among other vitamins and minerals.
3. House Salad
The nutritional information for the house salad doesn't include adding salad dressing, which ranges from 70 to 300 calories. Still, it only has 160 calories with 9 grams of fat. Five of those grams are saturated fats, and it has 20 milligrams of cholesterol. The sodium content is fairly low at only 230 milligrams. It does, however, have 12 grams of carbs and 4 grams of sugar. While it's not clear what lettuce types the restaurant uses, lettuce in general tends to provide a good amount of vitamins and minerals.
4. Mashed Potatoes
The possibility of those extra dairy products makes sense since the mashed potatoes have 210 calories and 10 grams of fat (4 of which are saturated). They also have 20 milligrams of cholesterol and 670 milligrams of sodium. Potatoes being a carb-heavy food, it's probably not surprising that there are 27 carbs in this side as well as 2 grams of sugar. This side costs $4.49, and there are some free upgrade options, like green onions, butter (80 calories), sour cream (25 calories), or cheese (40 calories). For an extra $1.49 and 250 calories, you can add bacon, cheddar cheese, and green onion.
5. Orzo Rice
Orzo rice is a pasta that has a texture and mouthfeel that is creamier and softer than rice. Orzo rice has 310 calories, making it the side on our list with the most calories. Since it requires a lot of butter or oil to keep it from sticking together, it also has 6 grams of fat (1 of which is saturated). You won't find any cholesterol in the orzo and only 1 gram of sugar. However, it does have 880 milligrams of sodium. It also has more carbs than a baked potato: 57 grams.
6. Seasoned Broccoli
Even with buttery scampi sauce, it's still one of the healthiest menu items at Red Lobster. The sauce does bring it up to 190 calories with 16 grams of fat (10 of which are saturated) and 40 milligrams of cholesterol. And the seasoning adds 400 milligrams of sodium. While it has 2 grams of sugar, it also offers 4 grams of protein.
7. Cheddar Bay Biscuits
Assuming you just eat one Cheddar Bay Biscuit (we've heard it might be possible), you're only consuming 160 calories. While there are only 10 grams of fat in a single biscuit, half of the fat is saturated. There's only 380 milligrams of sodium and 16 grams of carbs. You'll be happy to learn that there's no sugar at all, and it even has a little protein: 3 grams.
General Tips for Healthier Dining at Red Lobster
- Prioritize protein: Make protein the most significant part of your plate and build your sides around it.
- Preparation method: Be mindful of how dishes are prepared. Many Red Lobster menu items are breaded, fried, or high in sodium. Opt for grilled, blackened, or steamed options.
- Limit saturated fat: Choose menu options with lower fat content, aiming for less than 10% of your daily calories from saturated fat.
- Watch your sodium intake: Be aware that some menu options provide more than a day’s worth of sodium (2,300 milligrams or more).
- Make smart swaps: Request low-carb dressing for salads and ditch the croutons. Order seasoned veggies instead of mashed potatoes and french fries.
- Don't be afraid to forgo the sauce: Seafood doesn’t need to be slathered in butter to taste good.
- Consider portion sizes: Starter dishes are often shared, but smaller portions can make for a lighter entree meal.
- Customize your order: Ask for dressings on the side, request modifications to dishes, and don't hesitate to inquire about nutritional information.
Adapting to Different Diets
- Keto diet: If you’re following a carb-restricting diet, like the keto diet, you may be mourning the loss of those Cheddar Bay Biscuits. To balance your blood sugar, consider ordering the Wood-Grilled Shrimp and Sirloin, Rock Lobster Tail, or Snow Crab Legs.
- Mediterranean diet: The Wood-Grilled Lobster, Shrimp, and Salmon is perfect for the Mediterranean Diet meal plan, but don’t forget to swap the rice for veggies.
- Whole30 diet: At Red Lobster, the Live Maine Lobster, Snow Crab Legs, 6-oz. Filet, and Atlantic Salmon from the Today’s Catch menu are all on the table.