If you are on a keto diet, it can be confusing keeping up with what you can and can’t eat or drink. Around where I live, one of the food chains I always see with a full parking lot is Red Robin.
I haven’t been in a little while, but I typically enjoy everything I get from Red Robin. The one minor complaint I have is not getting enough bottomless fries.
Before you go to Red Robin, you’ll be glad to know that this restaurant has quite a few keto-friendly options.
First, I’ll go over a few basic rules to remember that will help keep you in ketosis. Next, I’ll cover all of the keto-friendly food and beverage options at Red Robin.
A few keto rules to keep in mind
Before I get into the list of Red Robin keto-friendly options, there are a few things to remember. By following these rules, you won’t kick yourself out of ketosis.
Skip the bun
If you’ve ever stepped foot in a Red Robin, you probably know that this restaurant is well-known for its burgers. You might be someone who visits this restaurant for the Royal Red Robin Burger. Or maybe you rebel against the system by ordering Bruschetta Chicken Sandwich.
Regardless of what you order at Red Robin, make sure you order any sandwiches or burgers without bread. Carb-filled slices of bread and buns will take you right out of ketosis.
Watch out for carb-filled beverages
Whether you order a Simply Grilled Chicken Salad or a Royal Red Robin Burger (minus the bread), you’ll probably want a drink to go with your food.
Watch out for many regular sodas and frozen beverages, which contain a ton of carbs and sugar. But, don’t worry – we have a list of keto-friendly beverages below.
Avoid sauces that are high in carbs
I’m a big fan of adding sauces to ramp up the taste of many foods. However, some sauces on Red Robin’s menu are keto-friendly and others aren’t.
Here’s a list of keto-friendly sauces you can order at Red Robin:
- Buzzard sauce: 0 net carbs!
- Fresh salsa: 3 total carbs
- Bleu cheese dressing: 0 total carbs
- Ranch dressing: 4 total carbs, use sparingly
Keto-friendly foods at Red Robin
Before you order at Red Robin, I’ve got a list of foods that are great if you’re on the ketogenic diet. To make the following list easy on the eyes, I separated each keto-friendly option by where you’ll find it on Red Robin’s menu.
Keto-friendly Red Robin burgers and sandwiches
I don’t make assumptions. But it’s safe to assume you might want to know if a Red Robin gourmet cheeseburger is keto-friendly. The answer is yes and no. It all depends on what you order and how you order it.
Unfortunately, ordering something off the menu like a Royal Red Robin Burger or a Guacamole Bacon burger won’t be keto-friendly. But you can create and order a keto-friendly burger at Red Robin.
Build your burger using some or all of the following ingredients for an amazing meal that won’t mess up your ketogenic diet.
Ditch the bun
As I researched this topic, I came across many people ordering a wedgie burger. Seeing that term definitely made me tilt my head. As it turns out, a wedgie burger is a term for a Red Robin burger without bread. You can also just ask the waiter for a burger with no bun.
You can also ask your waiter to lettuce wrap your burger. If you’re not a vegetable fan, you can always skip the lettuce bun and ask for no bread or lettuce.
Choosing the meat
Fortunately, many of the meat patties at Red Robin are great for anyone on a keto diet. As you build your Red Robin gourmet cheeseburger, choose one of these low-carb options:
- Plain chicken breast patty (grilled): 0 carbs
- Gourmet burger patty: 0 carbs
- Tavern patty: 0 carbs
- Salmon fillet: 2 carbs
- Grilled turkey patty: 2 carbs
Whether you order a cheeseburger or a bacon cheeseburger, the slice of cheese you choose adds a rich and creamy texture to your meal. Fortunately, you also have several low-carb kinds of cheese to choose from at Red Robin.
- American cheese: 1 carb per slice
- Bleu cheese crumbles: 2 carbs per serving
- Cheddar cheese: 0 carbs per slice
- Pepper-jack cheese: 0 carbs per slice
- Provolone cheese: 0 carbs per slice
- Swiss cheese: 0 carbs per slice
Additional keto-friendly burger and sandwich additions
Finally, you might want a few vegetables or other add-ons with your burger. Instead of squinting and trying to find low-carb additions to your burger or sandwich, check out this list below.
- Bacon bits
- Cucumber slices
- Fried egg
- Pickle slices
- Red onions
- Sauteed onions
- Steamed broccoli
- Tomato slices
Tips to keep your burgers (and sandwiches) keto-friendly:
- Ditch the bread and get your burger in a lettuce wrap, otherwise known as a wedgie burger. They could have definitely picked a better term for a bread-free burger.
- While it’s a tasty burger, skip the Whiskey River BBQ burger – it contains over 73 total carbs!
- Also, choose a grilled chicken patty instead of the fried option. Breading is extremely high in carbs and can kick you out of ketosis.
Salads and soups
Not everyone goes to Red Robin for its burgers. There are several keto-friendly salads and side options available at Red Robin.
The side salad is a smaller-sized portion of salad. If you’d prefer a larger salad, there are several options available. Red Robin’s Caesar salad only has eight total carbs per serving. Another low-carb salad is the house salad, which also contains eight carbs per serving.
Unfortunately, there aren’t many low-carb soups available at Red Robin. Your only option is a cup of French onion soup, containing only 7 total carbs per serving. A bowl of French onion soup contains 14 total carbs.
Salads to avoid on a keto diet at Red Robin:
- Simply Grilled Chicken Salad: 18 total carbs per serving
- Avo-Cobb-O Salad: 24 carbs per serving
- Southwest Salad: 47 total carbs per serving
- Crispy Chicken Tender Salad: 58 total carbs per serving
Other low-carb entrees
Are burgers not your thing? That’s okay, Red Robin has keto options that exist besides this chain’s burgers. You can enjoy the Sear-ious Salmon, which contains over 30 grams of muscle-building protein per serving and only 11 grams of net carbs.
There’s also the Ensenada Chicken Platter, another Red Robin keto entree. This dish is a delicious combination of flavorful seasoned chicken breasts and Red Robin’s amazing salsa ranch dressing. Like the Sear-ious Salmon, the Ensenada Chicken Platter also contains 11 grams of net carbs.
Sides and substitutions
- Cucumber slices: 0 carbs per serving
- Fried egg: 0 carbs per serving
- Pickle slices: 2 carbs per serving
- Steamed broccoli: 3 net carbs per serving
Keto-friendly beverage options at Red Robin
There are several beverages that are perfect for any low-carb diet at this popular burger chain. Here are all the keto-friendly beverages at Red Robin:
- Coca Cola Zero
- Diet Coke
- Diet Dr. Pepper
- Unsweetened iced tea
Important: Red Robin’s sugar-free peach and raspberry teas have 8 grams of carbohydrates per serving. If you must have a little sugar, one of these teas has way fewer carbs than a Coca-Cola or frozen lemonade.
So, is Red Robin keto? Yes, when you know what to order at Red Robin. I hope this information helped you out. You now use this page as a Red Robin keto menu. Best of luck as you continue on the keto diet! With a little planning, you can enjoy this restaurant’s wide range of gourmet burgers without feeling any guilt!