Red Robin Low Carb Options: What to Eat and Avoid | Keto Vale

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How To Order Low Carb at Red Robin

Red Robin is one of those chain restaurants that has been around so long (since 1979 to be exact) you may have forgotten about it. If you haven’t visited Red Robin in a few years, you might be surprised to learn that the menu has been upgraded to include more than just milkshakes and burgers (although they still have plenty of those). In fact, Red Robin has so many burger options that they are split up into several categories on the menu.

We don’t recommend eating out on the ketogenic diet, especially at chain restaurants. This is because the quality of food and the ingredients are not as good as what you could prepare yourself at home.

But it’s nice to know that Red Robin will be there for you if you’re in need of a quick, one-time low-carb meal. Here’s how to order low-carb at Red Robin.

Tips For Ordering Low-Carb At Red Robin

Red Robin isn’t as popular as some of the other chain restaurants around. As of 2015, there were only 528 locations open around the country, which is on the low end compared to some other chains with thousands of locations open. Nevertheless, Red Robin is a good place to go if you want a quick bite to eat on your lunch break or if you’re looking for a relatively inexpensive place to take the whole family, including kids.

As we mentioned above, it’s always best to eat at home and avoid chain restaurants whenever possible. Although chain restaurants are better than fast food restaurants at offering customizable options, they still lack in the quality department.

Although they have a few sustainability practices in play and there is a list of additives that never make it into their food, Red Robin doesn’t mention anything on their website about providing grass-fed beef, especially if you’re into premium quality foods.

The pork is hardwood smoked, which is tasty but also means that it contains nitrates. It also means that the pork likely contains sugar. We’re not here to nit-pick, but you could easily buy sugar-free, nitrate-free pork at the grocery store along with grass-fed beef and organic chicken if you’re all about quality.

Also, remember that low-carb doesn’t always mean ketogenic. So you might get away with eating something that is lower in carbs than a regular meal, but it may still contain more carbs than you’re allowed on the keto diet.

With that being said, we understand that everyone needs a night off from cooking every once and awhile. If the family wants to go out and you need a place where everyone can find something to eat, then Red Robin won’t let you down. Just use these tips to keep it low-carb.

#1. Check out the allergen menu

We recommend checking out the allergen menu at Red Robin whether or not you have a food allergy. It’s a neat tool that allows you to narrow down your food options, which is ideal because the menu at Red Robin is pretty extensive and can be overwhelming if you go in unprepared.

To use the menu, visit their website. You can select which ingredients you want to avoid and then the website will provide you with a list of foods that are safe to eat. For example, if you want to avoid milk, peanuts, gluten, wheat, and soy, then select all of these items on the menu and click “continue.”

You’ll be asked to accept their terms of use policy before being provided with a list of safe foods divided by menu category, such as appetizers, entrees, wraps, burgers, salads, etc. You can make a selection from here knowing that your food doesn’t contain any of the additives that you want to avoid. It will even tell you how to order your food, such as no bun, sauce, or cheese.

Keep in mind that this tool won’t always provide you with a low carb option, but it’s at least a good way to avoid wheat or gluten. You can also check the nutritional information for each dish by clicking here.

This information doesn’t provide you with the ingredients, but it gives you a breakdown of the calorie profile so you know how many carbs you’re eating. Remember that if you customize a meal (for example, asking for no bun or sauce), then this will slant the calorie breakdown in your favor.  

#2. Go with a burger

Because Red Robin offers so many different burgers, it would be silly not to order one. We counted 22 burger options total, and that doesn’t even include their sandwich menu. They also have another section called “other fun on a bun” that includes chicken, fish and other sandwiches.

You can double up on your meat patties and cheese slices, but make sure you hold the bun and any sauce that comes on the burger. We noticed that almost all of the burger and sandwich options are topped with sauce, so be sure to have your server hold this.  

You can also add keto-friendly toppings to make it a more substantial meal, such as sauteed onions, spinach, bacon, or avocado. In place of French fries and other starchy sides, ask for a side salad with oil and vinegar dressing. Hold any croutons that come on the salad.

Red Robin offers a wedge burger that features a lettuce bun instead of the traditional gluten-filled bun. Since you know that they offer this as an option, you can always ask to have any burger on the menu prepared on a wedge bun instead of the traditional thing.

#3. Try a salad

If you’re looking for a light low-carb meal that doesn’t make you feel weighed down after eating it, then look no further than a salad. Red Robin offers a few really good salad options. We like the Avo-Cobb-O salad, which features grilled chicken, bacon, blue cheese crumbles, hard-boiled eggs, tomatoes and avocado on top of a bed of greens. The salad is served with garlic toast and your choice of dressing, so hold the toast and ask for oil and vinegar.

They also have a simply grilled chicken salad that is a fool-proof way to eat low-carb as long as you choose oil and vinegar as your dressing. It comes with chicken, cheddar cheese, tomatoes and cucumbers on a bed of lettuce. Remember to hold the garlic toast so you’re not tempted to eat it.

#4. Order a healthy side dish

We like that Red Robin offers more than just French fries and mashed potatoes as side dishes. In addition to these staples, you’ll find fresh fruit, steamed broccoli, and a side salad on the menu.

We recommend going with a side salad or steamed broccoli in place of the fruit, which isn’t keto-friendly as it contains oranges and other high-carb fruits.

There aren’t many entrees on the menu that you can eat because the majority of them are breaded, but you can go with the salmon and ask for steamed broccoli and a side salad in place of the coleslaw.

What To Order At Red Robin

You might not expect it, but the menu at Red Robin is pretty overwhelming. There are food options squeezed tightly all over each page of the menu and going through the entire thing takes some time. See for yourself here.

We’ve gone over every dish on the menu and put it into one of two categories. The first is a list of foods that are safe to eat on a low-carb diet.

We’ll also show you how to order them to avoid sneaky traps. The second list contains foods that you should avoid on a low-carb diet because they are too hard to custom order or there are better options available.

Here’s what to order at Red Robin to keep it low-carb:

Appetizers:

  • Classic wedge salad (hold the ranch dressing and onion straws)
  • Guacamole and salsa (this comes with tortilla chips, but you could ask for veggie sticks instead)

Finest burgers (for all burgers, hold the bun and any sauce that comes on it; ask for a side salad in place of fries or onion rings):

  • Black and bleu (hold the creamy cheese sauce)
  • Citrus harissa salmon (hold the crispy tempura lemon wheels)
  • Smoke and pepper (hold the smoke and pepper ketchup)
  • The Madlove burger (hold the jalapeño relish and candied bacon; ask for regular bacon instead)
  • The master cheese (hold the bistro sauce)
  • The Southern charm burger (hold the brown sugar glaze, candied bacon and honey BBQ sauce; ask for regular bacon instead; you may want to ask them to hold the mayo too)

Gourmet burgers (for all burgers, hold the bun and any sauce that comes on it; ask for a side salad in place of fries or onion rings):

  • A.1. peppercorn (hold the A1 sauce and onion straws)
  • Bacon cheeseburger (hold the mayo)
  • Banzai (hold the teriyaki glaze and mayo; if you’re strict keto, then hold the pineapple)
  • Bleu ribbon (hold the steak sauce, mayo and onion straws)
  • Burnin’ love burger (hold the Fried jalapeño coins and chipotle mayo)
  • Grilled turkey (hold the chipotle mayo)
  • Guacamole bacon (hold the mayo)
  • Prime chop house (hold the steak sauce, bistro sauce, and crispy onion straws)
  • Red Robin gourmet cheeseburger (hold the Red’s pickle relish and mayo)
  • Royal Red Robin burger (hold the mayo)
  • Sauteed ‘shroom
  • The Wedge burger
  • Whiskey river BBQ (hold the Bourbon-infused Whiskey River® BBQ Sauce, crispy onion straws, and mayo)

Here’s a word of caution about restaurant mayonnaise: it usually contains sugar and vegetable oil. While restaurant mayonnaise won’t rack up your carb intake too much, you might want to avoid it because of the non-keto friendly ingredients. Make your own mayo at home instead using our recipe here.

Red’s Tavern Menu (for all burgers, hold the bun and any sauce that comes on it; ask for a side salad in place of fries or onion rings):

  • Fiery ghost tavern double (order this without the Fiery Ghost Pepper Sauce and fried jalapeño coins)
  • Haystack tavern double (hold the mayo and onion straws)
  • Pig out tavern double (hold the brown sugar glaze and mayo)
  • Red’s tavern double (hold the Red’s Secret Tavern Sauce)
  • Smoky jack tavern double (hold the mayo and bourbon-infused Whiskey River BBQ Sauce)
  • Taco tavern double (hold the tortilla strips)

Other Fun On A Bun (for all sandwiches, hold the bun and any sauce that comes on it; ask for a side salad in place of fries or onion rings):

  • Bruschetta chicken
  • California chicken (hold the mayo)
  • Simply grilled chicken
  • Teriyaki chicken (hold the teriyaki and mayo; also hold the grilled pineapple only if you’re strict keto)
  • Whiskey River BBQ chicken (hold the crispy onion straws, mayo and Whiskey River BBQ Sauce)

Entrees:

  • Ensenada chicken platter (hold the salsa-ranch dressing and ask for broccoli or a side salad instead of tortilla strips)
  • Prime rib dip (hold the bun and bistro sauce; ask for broccoli or a side salad in place of the coleslaw garnish, au jus, and bottomless steak fries)
  • Sear-ious salmon (hold the coleslaw and ask for double broccoli instead)

Wraps and Sandwiches (for all wraps and sandwiches, hold the bread and ask for a side salad in place of fries or onion rings):

  • BLTA croissant (hold the mayo)
  • Caesar’s chicken wrap (hold the caesar dressing)
  • Whiskey River BBQ chicken wrap (hold the ranch, tortilla strips and Whiskey River® BBQ Sauce)

Soups and Salads (for all salads, hold the house dressing and croutons; ask for oil and vinegar instead; also hold the garlic toast):

  • Avo-Cobb-O
  • Bottomless house salad
  • Bottomless side Caesar salad (hold the croutons)
  • Mighty Caesar (hold the croutons)
  • Simply grilled chicken
  • Southwest salad (hold the black beans, fried jalapeño coins, roasted corn, and tortilla strips; or just order a grilled chicken salad instead)

Sides and Subs:

  • Freckled fruit salad (avoid if you’re strict keto)
  • Steamed broccoli

Foods To Avoid At Red Robin

The following foods just aren’t worth your time trying to be customized into a low-carb meal. Some of them can’t be customized if you tried! We recommend avoiding the following foods at Red Robin and sticking with one of the low-carb options above.

Appetizers:

  • Chilli Chilli cheese fries
  • Creamy artichoke and spinach dip
  • Fried pickle nickels
  • Guac, salsa, and chips
  • NachO.M.G.
  • Pretzel bites
  • The O-Ring shorty
  • Towering onion rings
  • VooDoo fries
  • Wings (note: wings are OK to order if they are NOT breaded; hold the sauce and side dishes, including dips)

Gourmet burgers

  • Chilli chilli cheeseburger (order a regular burger minus the bun and sauce instead!)
  • Keep it simple (this burger would be OK if you could get all beef; hold the fries and choose fruit instead or a side salad if you’re keto)
  • Veggie burger

Red’s Tavern Menu

  • Cowboy ranch tavern double (you could order this without the bun, mayo, ranch and bourbon-infused Whiskey River® BBQ Sauce, or you could just order a regular cheeseburger without the bun)
  • Four cheese melt (this is just a glorified grilled cheese sandwich)
  • Pub mac and cheese entree

Other Fun On A Bun

  • Crispy arctic cod (this would be OK to get if you can order the cod grilled and not battered)
  • Crispy chicken (order a grilled chicken sandwich instead; hold the bun and mayo)

Entrees:

  • Arctic cod fish and chips
  • Clucks and fries
  • Clucks and shrimp
  • Shrimp and cod duo
  • Shrimp and slaw

Soups and Salads:

  • Chicken tortilla soup
  • Clamdigger’s clam chowder
  • Crispy chicken tender salad (ask for grilled chicken instead as well as oil and vinegar dressing)
  • French onion soup
  • Red’s chili chili
  • Soup and salad combo (stick with a salad instead and hold the soup)
  • Souper sandwich combo (stick with a sandwich minus the bun and sauce; no soup)

Sides and Subs:

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  • Black beans
  • Coleslaw
  • Cup of chilli chilli
  • Cup of soup
  • Garlic herbed fries
  • Mac and cheese
  • Onion rings
  • Steak fries
  • Sweet potato fries
  • Yukon fries

Others:

  • Bottomless beverages (except for unsweetened iced tea and coffee)
  • All shakes and smoothies
  • All desserts

Conclusion

There aren’t a lot of Red Robin locations available throughout the United States, but chances are there is one in your neighborhood that has been around for ages. If you haven’t been there in years, you’ll be pleased to know that Red Robin offers over 22 different burger options on their menu, which are easy to customize into a low-carb dish. They also offer several different chicken sandwiches, wraps, and salads that are good low-carb meals if you customize them properly.

We like that Red Robin offers steamed broccoli as an alternative to French fries or onion rings. You can also get a fresh fruit cup, but this should be avoided if you’re strict keto. However, keep in mind that although Red Robin has a lot of low-carb options, it’s always best to eat at home using organic meats, sugar and nitrate free bacon, and grass-fed beef. This allows you to control what and how much you eat. Plus, you’ll be able to add more low-carb veggies to your meal.

If you prefer to cook your own meals at home, don’t forget to check our ketogenic food list and meal plans for more meal ideas!

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KetoVale.com Team
 

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