Seafood restaurants are a keto dieter’s dream – with low-carb proteins and high-fat butter toppings, your daily macros will thank you! Explore the best Red Lobster keto options, along with ordering tips and items to avoid.
Red Lobster is a great option for eating out if you’re craving fresh fish on a keto diet!
They have an abundant selection of keto-friendly seafood, from freshly boiled lobster to grilled salmon to garlic shrimp scampi.
But navigating the menu in person can be tricky, especially when some of their dishes include sneaky high-carb extras that could affect your ketosis.
In this post, I’ll teach you how to confidently build the Red Lobster keto meal of your dreams with all of the net carbs listed!
Note: Interested in how to eat low-carb at other popular chains? We have tons of content on keto options, like Applebee’s and Olive Garden.
How to eat keto at Red Lobster
Dive into my Red Lobster keto menu for delicious seafood, side dishes, and extras.
Keto appetizers
The appetizers at Red Lobster are FAR from keto-friendly (RIP cheddar bay biscuits). However, If you’re craving one, choose between these options with moderate carb counts and share one with the table.
- Black Tiger Shrimp Cocktail – 9g net carbs
- New England Clam Chowder Cup – 11g net carbs
- Seafood-Stuffed Mushrooms – 16g net carbs
- Bacon-Wrapped Sea Scallops – 17g net carbs
- Classic Caesar Salad (no croutons)
Note: Red Lobster does not list its macros per ingredient, so salad carb counts without croutons are unavailable.
Main courses
There are so many delicious keto main dishes at Red Lobster that it may be hard for you to choose!
Pick a tasty seafood main or a steak. Just be mindful of the side dishes, go for the veggies, and avoid the pasta and fried foods.
Seafood
- Live Maine Lobster (steamed) – 0g net carbs
- Maine Lobster Tail – 1g net carbs
- Lobster Lovers Duo – 0g net carb
- Garlic Shrimp Scampi – 5g net carbs
- Atlantic Salmon (grilled or roasted) – 1g net carbs
- Snow Crab Legs – 0g net carbs
- Rainbow Trout (grilled) – 1g net carbs
- Salmon New Orleans (half or full) – 7g net carbs
- Stuffed Flounder – 13g net carbs
Beef
- 6oz Filet Mignon Steak – 0g net carbs
- 7oz Sirloin Steak – 1g net carbs
- 12oz New York Strip Steak – 1g net carbs
Combos
Or, enjoy the best of both worlds with some surf & turf!
- Surf & Turf: Maine Lobster Tail & 6 oz. Filet Mignon – 1g net carbs
- Surf & Turf: Maine Lobster Tail & 12 oz. NY Strip – 1g net carbs
- Surf & Turf: Maine Lobster Tail & 7 oz. Sirloin – 0g net carbs
Add-ons
Want a little extra protein on the side? Try one of these add-ons:
- Caribbean Rock Lobster Tail – 1g net carbs
- Bacon-Wrapped Sea Scallops – 7g net carbs
- Garlic Shrimp Scampi – 2g net carbs
- Grilled Sirloin – 1g net carbs
- Maine Lobster Tail – 0g net carbs
- Snow Crab Legs (½ lb.) – 1g net carbs
Keto side dishes
Most of Red Lobster’s sides are starchy and high-carb. But there are a few veggies and salads for you to choose from:
- Coleslaw – 8g net carbs
- Roasted Asparagus – 4g net carbs
- Seasoned Broccoli – 6g net carbs
- Side Caesar Salad (no croutons)
- Side House Salad (no croutons)
Condiments and extras
Top your main dish with these yummy extras:
- Pure Melted Butter – 0g net carbs
- Sour Cream – 0g net carbs
- Blue Cheese Dressing – 2g net carbs
- Caesar Dressing – 0g net carbs
- Marinara Sauce – 4g net carbs
- Pico De Gallo – 2g net carbs
- Tartar Sauce – 4g net carbs
Drinks
Finish off your meal with these keto drinks at Red Lobster:
- Unsweetened Iced Tea – 1g net carbs
- Diet Pepsi – 0g net carbs
- Bottled Water – 0g net carbs
- Coffee – 0g net carbs
Items to avoid at Red Lobster
Though tasty, these Red Lobster menu items are high in carbs and added sugars, so they should be avoided at all costs:
- Pasta dishes
- Cheddar bay biscuits
- Breaded & crispy proteins
- Ex. Walt’s favorite shrimp
- Cocktail sauce (11g net carbs in addition to your meal!)
- Garlic grilled scallops
- Roasted garlic mussels
- Fried appetizers
- Deceiving side dishes
- Green beans
- Brussels sprouts
The best keto ordering tips for Red Lobster
Here are a few tips to follow when ordering low-carb at Red Lobster:
1. Two words – surf & turf
Focus your attention on the delicious seafood and beef offerings that Red Lobster serves.
Pick grilled proteins over fried, battered versions, and you’ll have a delicious base for your Red Lobster meal.
You can even try protein add-ons to provide a little extra satiety.
2. Beware of deceiving side dishes
Both Red Lobster’s green beans and brussels sprouts have crazy high carb counts!
Avoid these deceiving veggies and opt for some fresh broccoli or coleslaw instead.
3. Pick high-fat additions
Lobster and butter go together like peanut butter and jelly.
Make sure to add pure melted butter to your order for extra fat content.
Frequently Asked Questions
Here are a few answers to the most frequently asked questions about eating keto at Red Lobster. If you don’t see your question in this list, please leave it for me in the comments.
You can absolutely eat lobster on a keto diet.
Lobster is a carb-free protein source with 0g net carbs! To make it even more keto-friendly, serve it with a rich butter sauce for additional fat content.
Remember, keto dieters need to limit their protein intake and focus on fat content. So, eat lobster in moderation!
Lucky us! The shrimp scampi at Red Lobster is keto-friendly, with 5g net carbs for a main dish and 2g net carbs for an add-on.
Enjoy this well-loved menu item without guilt.
Surprisingly, the Brussels sprouts at Red Lobster aren’t suitable for a low-carb diet.
Though the vegetable itself is keto-friendly, Red Lobster prepares its dish with high-carb ingredients, giving an order of Brussels sprouts a whopping 37 grams of net carbs!
Instead, opt for a side order of fresh broccoli or a side house salad.
Red Lobster does not have a diet menu available online.
However, they have an online calorie and nutrition tool to help you track your macros and check for possible allergens.
It’s actually very easy to eat keto at a seafood restaurant if you focus on what they’re known for – the fish!
Begin your meal with a low-carb protein like salmon, lobster, or shrimp. Add more fat content where you can with butter and high-fat, low-carb sauces.
Round off your meal with a low-carb side dish like fresh vegetables, or opt for an additional protein add-on.
If You Like This Post, Check These Recipes Out!
If reading all about eating keto at Red Lobster have you craving fresh seafood, here are some low-carb recipes you can make at home! All of them will effectively replace anything you can order at the chain.
Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!
