Sticking to a ketogenic diet while eating out, especially at chain restaurants like Red Robin, can present challenges. However, with careful planning and smart ordering, it is possible to enjoy a low-carb meal at Red Robin. This guide provides a detailed overview of keto-friendly options available at Red Robin, along with tips for customizing your order to stay within your macros.
Navigating the Red Robin Menu on Keto
The extensive menu at Red Robin can be overwhelming if you're unprepared. To simplify your search for keto-friendly choices, consider these initial steps:
- Consult the Allergen Menu: Red Robin offers an allergen menu that can help you narrow down food options by excluding specific ingredients like wheat or gluten. While this menu doesn't guarantee a low-carb meal, it's a helpful starting point for those with dietary restrictions.
- Review Nutritional Information: Red Robin provides nutritional information for each dish, allowing you to see the calorie profile and carb count. Keep in mind that customizing your order (e.g., asking for no bun or sauce) will alter the nutritional breakdown.
Building Your Keto Meal at Red Robin
Burgers: The Customizable Keto Staple
Red Robin is known for its burgers, which can be easily adapted to fit a ketogenic diet. Here's how to create a keto-friendly burger:
- Skip the Bun: The most crucial step is to order your burger without the bun. You can request a lettuce wrap (the "wedgie burger" option) or simply eat the burger with a fork and knife. According to the tips, you’ll save 130-270 calories just by holding the bun.
- Choose Your Protein: Select a low-carb meat option for your burger. Red Robin offers a variety of choices, including:
- Grilled chicken
- Gourmet patty
- Salmon
- Turkey
- Load Up on Keto-Friendly Toppings: Add low-carb toppings to enhance the flavor and make your meal more substantial. Some excellent choices include:
- Sautéed onions
- Spinach
- Bacon
- Avocado
- Fried egg
- Select a Low-Carb Sauce: Be cautious with sauces, as many contain added sugars. Opt for keto-friendly options like:
- Mayonnaise (in moderation, being mindful of potential vegetable oil content)
- Mustard
- Choose a Keto-Friendly Side: Instead of French fries or other starchy sides, ask for a side salad with oil and vinegar dressing. Hold any croutons that come on the salad. Other keto-friendly side options include steamed broccoli.
Salads: A Light and Low-Carb Option
If you're looking for a lighter meal, Red Robin offers several salad options that can be customized to be keto-friendly:
- Avo-Cobb-O Salad: This salad features grilled chicken, bacon, blue cheese crumbles, hard-boiled eggs, tomatoes, and avocado on a bed of greens. Hold the garlic toast and ask for oil and vinegar dressing.
- Simply Grilled Chicken Salad: This salad includes chicken, cheddar cheese, tomatoes, and cucumbers on a bed of lettuce. Choose oil and vinegar as your dressing.
Entrees: Beyond Burgers and Salads
While many entrees at Red Robin are breaded or contain high-carb ingredients, there are still a few options that can be adapted for a keto diet:
Read also: Easy Low-Carb Cheese Crackers
- Sear-ious Salmon: This salmon dish is a healthy and keto-friendly choice. Pair it with steamed broccoli and a side salad instead of the coleslaw.
Foods to Avoid at Red Robin on a Keto Diet
Certain foods at Red Robin are difficult or impossible to customize into a low-carb meal. It's best to avoid these items:
- Buns and Bread: All burgers and sandwiches come with a bun, so be sure to request a lettuce wrap or no bun at all.
- French Fries and Onion Rings: These are high in carbohydrates and should be avoided.
- Sugary Sauces: Many sauces contain added sugars, so be sure to ask your server to hold the sauce or choose a keto-friendly alternative. Roasted garlic aioli, Red’s Secret Tavern sauce, or maybe the Island Heat sauce should be avoided.
- Sweetened Beverages: Most of Red Robin's beverages are loaded with sugar. Stick to water, unsweetened tea, or diet soda.
- Desserts: Desserts are generally high in carbs and should be avoided on a keto diet.
- Fried Chicken and Fish: Do not eat fried chicken and fish.
- Southwest Salad with Tortilla Strips: Avoid the Southwest salad with tortilla strips.
- Fresh Fruit Cup: Although Red Robin has a fresh fruit cup, this should be avoided if you’re strict keto.
Keto-Friendly Beverage Options at Red Robin
Staying hydrated is crucial on the keto diet. Here are some keto-friendly beverage options at Red Robin:
- AHA Blueberry + Pomegranate Sparkling Water (0g carbs)
- Coca Cola Zero (0g carbs)
- Diet Coke (0g carbs)
- Diet Dr. Pepper (0g carbs)
- Fresh-Brewed Iced Tea, no sugar (0g carbs)
- Blackstone Merlot, 6 oz. (0g carbs)
- Clos du Bois Cabernet Sauvignon, 6 oz.
- Kronenbourg 1664 Blanc (0g)
- MGD 64 (2g)
- Sam Adams The Wicked Easy, 12 oz. (2g)
- Truly Wild Berry Hard Seltzer, 12 oz. (2g)
Alcohol on Keto: A Word of Caution
While some alcoholic beverages are low in carbs, it's important to be mindful of alcohol consumption on the keto diet. When you consume alcohol, your body prioritizes processing it before burning fat. This can temporarily halt ketosis.
Red Robin Keto FAQs
- Does Red Robin have keto-friendly meals? Yes, Red Robin has several keto-friendly meals. Enjoy a bunless burger, a low-carb salad, or a salmon entree, all without breaking your ketosis.
- How many carbs are in a Red Robin wedgie burger? For a lettuce-wrapped "wedgie burger," the carb count depends on your protein of choice. For a traditional gourmet burger patty, this burger will have 0g net carbs. Your toppings of choice will also affect your overall carb count. Fried egg and bacon are both net carb-free topping choices.
- Does Red Robin have lettuce wraps? Red Robin does offer lettuce wraps! They call this option a "wedgie burger."
- How many calories are in a Red Robin burger with no bun? A single, gourmet burger patty without a bun contains 290 calories; this is without any added sauces or toppings. Pre-set bunless burgers range in calories, with the lowest calorie option being the Impossible Cheeseburger (no bun) at 510 calories.
- Are Red Robin wings keto-friendly? Unfortunately, Red Robin wings are battered with wheat flour, making them high in carbohydrates. In other words, they're not a keto-friendly choice.
Keto-Friendly Recipes to Make at Home
If these Red Robin keto options have you craving classic American fare, here are some low-carb recipes you can make at home:
- Keto Jicama Fries: The perfect French fry alternative for that great crunchy taste without the high carb count.
- Air Fryer Hamburgers: A healthier, less greasy version of a Red Robin burger.
- Keto Cheese Sauce: An incredible addition to any low-carb veggie side dish.
- Buttery Chili Lime Wings: A keto-friendly appetizer you'll want to make again and again.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto