Mastering Keto at Red Lobster: Ordering Tips and Copycat Recipes!

In this Red Lobster keto and low-carb guide, we analyzed the entire menu to help you find the best keto options. Stay with us as we break down the nutritional information, offer ordering tips, and highlight what to avoid at our beloved seafood restaurant. Wondering how to enjoy a filling meal that keeps you in ketosis? Explore our guide and find the best keto-friendly options.

Jump to:

• How to Order at Red Lobster if You’re on the Keto Diet
• Low Carb Starters
• Main Courses
• Enhance Your Meal with Keto Dressings and Condiments
• Choose the Right Side Dishes
• Refreshing Drinks and Keto-Friendly Sips
• Items to Avoid at Red Lobster
• What is both Keto and Gluten-Free at Red Lobster?
• Best Red Lobster Keto Copycat Recipes
• Conclusion
• Frequently asked questions

How to Order at Red Lobster if You’re on the Keto Diet

Here are some handy tips to keep in mind when ordering at this popular place:

1. Choose surf & turf: Red Lobster’s seafood and beef combo is low-carb and rich in healthy fats.
2. Adjust your sides: Swap high-carb sides like baked potatoes and rice for seasoned veggies or a side salad.
3. Choose grilled options: Go for grilled meats instead of breaded or fried options to keep your carb intake low.
4. Be wary of hidden carbs: Select condiments and dressings with no added sugars to avoid hidden carbs.
5. Swap the starter for an add-on: Skip carb-heavy starters and choose keto-friendly extras instead.

Low Carb Starters

Start your meal at this restaurant with one of these low-carb starters.

1. Black Tiger Shrimp Cocktail

When you bite into these juicy jumbo shrimp, you’ll feel a burst of fresh, ocean flavor complemented by the tangy Thai chili-lime cilantro dip. It’s a refreshing and delightful start to your meal.

2. Seafood-Stuffed Mushrooms

Imagine the savory goodness as you taste mushrooms filled with lobster, tilapia, scallops, and shrimp, all topped with melted Monterey Jack cheese. It's a rich and satisfying appetizer.

3. New England Clam Chowder

This creamy chowder warms you with its rich, clam-filled goodness, delivering comfort and satisfaction in every spoonful. It's the perfect way to begin your meal.

4. Classic Caesar Salad

Crisp romaine lettuce mixed with parmesan and creamy Caesar dressing offers a refreshing crunch. Skip the croutons to keep it keto-friendly while enjoying its classic flavors.

Main Courses

Red Lobster truly shines with its abundance of fresh fish, shrimp dishes, and delicious seafood. These main courses are not only incredibly filling but also low in carbs. They are rich in protein and enhanced with high-fat toppings. We’ve categorized them into seafood, beef, and surf and turf options for easier navigation.

1. Seafood

a. Live Maine Lobster - 1 ¼ lb. Steamed

The tender lobster meat, paired with fresh, steamed veggies, provides a luxurious and carb-free delight. It’s a meal that feels indulgent yet perfectly keto.

Served with two sides of your choice, we highly recommend pairing it with some of the classic or premium side dishes we’ve covered in this guide.

b. Lobster Lover’s Duo

Savor the tender, roasted Maine and Caribbean rock lobster tails that melt in your mouth. You can choose two sides and treat yourself to a wholesome feast that will leave you completely satisfied.

c. Atlantic Salmon

Choose grilled or roasted salmon for a protein-packed, low-carb option, perfect with seasoned broccoli or a side salad. Whether you pick the grilled or roasted version, it won’t significantly affect your daily macros, as both options are very low in carbs.

d. Grilled Rainbow Trout

The perfectly grilled trout, with its zesty lemon touch, offers a fresh, vibrant taste. Pair it with a simple salad for a light and delicious meal.

e. Salmon New Orleans

Enjoy the bold flavors of blackened salmon and shrimp in butter sauce, topped with lemon, tomato, and cilantro relish. Each bite is a burst of rich, spicy goodness.

f. Stuffed Flounder

The creamy seafood stuffing inside the flounder creates a rich, decadent flavor that feels indulgent. Skip a starter for a more keto-conscious choice while still enjoying this delicious dish.

g. Garlic Shrimp Scampi

This dish features succulent shrimps in a rich garlic butter sauce, topped with savory Parmesan cheese, and fresh parsley. Balance it with a side of veggies for a delightful meal.

2. Beef

a. 10 oz. NY Strip Steak

The hearty, grilled steak offers a juicy, flavorful bite that’s low in carbs and big on satisfaction. It’s perfect for a filling and delicious meal.

b. 6 oz. Filet Mignon Steak

This tender, perfectly grilled filet mignon melts in your mouth, offering a rich and indulgent experience. Pair it with any keto-friendly side for a complete meal.

c. 7 oz. Sirloin Steak

The simple, grilled sirloin delivers a juicy, flavorful experience that’s both delicious and keto-friendly. It’s a great low-carb option that satisfies your taste buds.

3. Surf & Turf

a. Maine Lobster Tail & 7 oz. Sirloin

The tender, buttery lobster tail perfectly complements the juicy, savory sirloin, creating a rich and satisfying flavor combination. This hearty duo balances delicate seafood with robust beef, making it a keto-friendly indulgence.

b. Maine Lobster Tail & 12 oz. NY Strip

Indulge in this luxurious surf and turf with tender lobster and a flavorful NY strip steak. It’s ideal for staying on track with your keto goals while enjoying a delicious feast.

c. Maine Lobster Tail & 6 oz. Filet Mignon

Enjoy the exquisite fusion of tender lobster and perfectly grilled filet mignon. The lobster’s delicate flavor and the filet’s buttery texture create a harmonious and indulgent meal that feels both luxurious and satisfying.

Enhance Your Meal with Keto Dressings and Condiments

While condiments and dressings are meant to add that final touch, binding and perfecting every meal into a true delicacy, it’s crucial to remember that these small ingredients can often be packed with hidden carbs, potentially ruining your daily carb goals if you’re on a keto journey. But don’t worry – here you’ll find a list of all the keto-friendly condiments and dressings that you can enjoy with your Red Lobster meal guilt-free.

1. 100% Pure Melted Butter

Perfect for dipping, this butter adds a rich, creamy flavor to your meal with zero carbs. It’s an ideal complement to seafood dishes.

2. Caesar Dressing

This creamy, tangy dressing is great for salads and keeps your meal keto-friendly. It adds a burst of flavor to any dish.

3. Blue Cheese Dressing

Rich and tangy, this dressing adds bold flavor to your salads. It’s a delicious way to enhance your greens.

4. Ranch Dressing

Classic ranch dressing pairs well with almost any dish, providing a creamy and flavorful addition. It’s a keto-friendly favorite.

Choose the Right Side Dishes

Every Red Lobster entrée comes with two side dishes of your choice. Here are our favorite keto-friendly side dishes that will complete every meal, along with add-ons that you can order with every main dish.

Side Dishes

These keto-friendly dishes are great additions to your main course.

1. Seasoned Broccoli

Fresh broccoli, perfectly seasoned and steamed, adds a satisfying crunch and a vibrant green touch to your meal. It’s a nutritious side that complements both seafood and beef dishes.

2. Coleslaw

This tangy, creamy coleslaw offers a refreshing contrast to richer main dishes with its crisp texture and balanced flavor. It's a healthy, fiber-rich addition to your meal.

3. House Side Salad

A mix of fresh greens, juicy tomatoes, and red onions topped with cheese is perfectly light and refreshing. To keep it keto-friendly, skip the croutons, and you’ll have a delightful, crunchy side.

4. Caesar Side Salad

Crisp romaine lettuce with parmesan cheese and creamy Caesar dressing delivers a classic, savory taste. Order it without croutons for a delicious, low-carb option that pairs well with any main course.

Low-carb Add-ons

1. Grilled Sirloin

Add a juicy, grilled sirloin to your meal for extra protein and a rich, savory taste. It’s a perfect way to enhance any dish.

2. Maine Lobster Tail Add-On

Enjoy an extra lobster tail for additional seafood delight. It adds a luxurious touch to your meal.

3. Snow Crab Legs Add-On

Enhance your meal with snow crab legs for a succulent, sweet flavor. It’s a delicious way to elevate your dining experience.

4. Caribbean Rock Tail Add-On

Add a Caribbean twist with an extra lobster tail for a burst of rich, buttery flavor. It’s a perfect addition to any main course.

5. Garlic Shrimp Scampi Add-On

Include extra garlic shrimp scampi for a rich, flavorful addition to your meal. It’s a savory way to boost your protein intake.

Refreshing Drinks and Keto-Friendly Sips

Unfortunately, Red Lobster doesn’t offer a wide array of keto-friendly beverages, so you opt for bottled water or one of the few options listed below.

1. Diet Pepsi

This zero-carb soda is refreshing and perfect with your meal. It’s a guilt-free way to enjoy a fizzy drink.

2. Pepsi Zero Sugar

Another zero-carb soda option, keeping you hydrated and keto-friendly. It’s a delicious, sugar-free choice.

3. Unsweetened iced tea

A refreshing drink with zero carbs, great for any meal. It’s a perfect keto-friendly beverage.

4. Alcohol Choices for Keto Dieters

Most alcoholic drink options at Red Lobster are high in carbs, so you should steer clear of them. However, if you really want to treat yourself, consider ordering a glass of wine (6 oz.), which contains approximately 4.5g net carbs.

Items to Avoid at Red Lobster

You should avoid most of their starters, as the majority of these small dishes contain carbs that far exceed the keto-recommended daily intake. The same goes for their sandwiches, bowls, most of their salads, and all of their crab-based meals. This will come as no surprise to any experienced keto dieter, but their entire dessert menu is also off-limits.

What is both Keto and Gluten-Free at Red Lobster?

Red Lobster’s official website has a useful Food Allergy Wizard tool where you can select all the allergens you would like to avoid, including gluten, and it will give you a list of all the options that are free of that particular ingredient. We’ve compiled a list of choices that are both gluten-free and keto-friendly, but since most of these items bear the risk of possible contamination due to cooking methods, it’s best to avoid them completely if you have a serious gluten allergy.

Seaside Starters

Sides & Additions

Main Dishes

Dressings & Condiments

Best Red Lobster Keto Copycat Recipes

If you're excited to bring the Red Lobster experience to your own kitchen, check out these awesome keto recipes inspired by their signature dishes:

Conclusion

Red Lobster offers a variety of keto-friendly options, allowing you to enjoy delicious seafood and steak while maintaining your low-carb diet. By making smart choices and customizing your meal with appropriate sides and condiments, you can stay in keto and satisfy your cravings. Confidently navigate their menu with this guide and enjoy a satisfying meal.

If you’re interested in learning how to eat low-carb at other chains, check out our comprehensive keto guide to fast-food restaurants.

Frequently asked questions