EVERYTHING Keto at Muscle Maker Grill for 2022 [SHAKES Included!]

Different restaurants have their own appeal and focus, and finding the right one for you is a task in itself! Sometimes it gets so overwhelming that you might even drop the idea of dining out at all. That’s where Muscle Maker Grill comes in for rescue!

As the name suggests, Muscle Maker Grill is all about eating better-tasting food that’s also good for your health (especially if you are a gym freak!). It has meals and plans to cater to anyone in the world – whether you are on keto, low-carb, low-calorie, or just trying to eat healthier.

But since you’ve landed here, you’re most interested in knowing – What’s keto-friendly at Muscle Maker Grill?

Muscle Maker Grill has a wide range of keto-friendly options including chicken, steak, salad, smoothies, and cauliflower rice. They also have a special Keto Your Way menu which contains low-carb versions of their most popular dishes, such as the Recovery Burger, but in a bowl.

Do you know what’s the best part about this chain? You can even enjoy chilled and refreshing protein shakes for as low as 12g of net carbs.

Having said that, there’s a lot that you have to keep in mind while dining at this place. That’s what I’m here for! I’ve broken down the entire menu and compiled this neat keto guide for Muscle Maker Grill.

So read on.

muscle maker grill keto

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How to Survive at Muscle Maker Grill

Most people rely on the daily meal plans served by Muscle Maker Grill. They are healthy, tasty, as well as super affordable! The shrimp and chicken dishes are my top favorite at this place.

There are only a few locations of Muscle Maker Grill in the U.S. as compared to big corporate giants, but their meal delivery has a huge network of areas covered. Aside from in-house reservations, you can order meals to your doorsteps as long as you are within their radius. Whether it is from Chelsea, Hell’s Kitchen, or Clifton, you can get healthy options including low-carb and keto meals.

Muscle Maker Grill has been keeping gluten-free diners, low-carb consumers, and vegetarians satisfied for the last 20 years.

Another plus point is that their dietary information is readily available for all to see! Using this information, we have been able to craft the perfect keto strategy for you at Muscle Maker Grill.

Before we proceed, here are some things that you should completely AVOID at Muscle Maker Grill.

  • No Burger (bread/bun)
  • No Sandwiches
  • No Wraps
  • No Pasta
  • No flatbreads (flour!)
  • No smoothies (because of sugary fruits)

Steer clear of the above-mentioned items and you can have almost everything available at Muscle Maker Grill.

Considering the rising adoption of low-carb diets in the U.S, they launched a “Keto Your Way” menu back in February 2020. It contains a good range of low-carb and high-protein variations of their most popular dishes (I’m already drooling for the Pheonix!)

Apart from that, they also have other low-carb options that you can carefully pick out from the menu. Let’s review them one by one!

Muscle Maker Grill Keto-Friendly Options

The restaurant has an official nutrition guide on its website, so all the data below is collected from the Muscle Maker Grill website.

More Fit Faves

#1. Boneless Bites

  • Carbs: 15g
  • Protein: 46g
  • Fat: 14g
  • Calories: 380 cal.

Boneless Bites is a high-protein meal that’s tasty and provides finger-licking satisfaction from the BBQ, sour cream, and celery. If you don’t like the BBQ way, the Teriyaki way is available for you.

Salads

#2. Turkey Taco – GF

  • Carbs: 15g
  • Protein: 37g
  • Fat: 26g
  • Calories: 440 cal.

Made from lean turkey, cheese, tomatoes and sour cream, you can expect great taste with just enough protein and fat from one serving.

#3. Mardi Gras Grilled Chicken

  • Carbs: 11g
  • Protein: 44g
  • Fat: 20g
  • Calories: 390g

A high protein meal consisting of chicken breast and turkey bacon dipped in a fine blend of tomatoes, onion and salsetta dressing.        

Sides

#4. Grilled Chicken Breast

  • Carbs: 0g
  • Protein: 39g
  • Fat: 6g
  • Calories: 210 cal.

This tasty meal is the perfect keto meal with high protein that never fails to give you a juicy diet if well grilled. Using some healthy oils and spices, expect marinated heaven.

#5. Pasta Salad

  • Carbs: 18g
  • Protein: 4g
  • Fat: 7g
  • Calories: 150 cal.

With some cheese, veggies and low-carb pasta, you are sure to get a well-flavoured and dressed salad.

#6. Steamed Broccoli

  • Carbs: 8g
  • Protein: 3g
  • Fat: 0g
  • Calories: 40 cal.

The keto-diet follower’s key meal. With some pepper, salt and lemon juice, you have yourself a healthy meal.

#7. Cucumber Salad

  • Carbs: 4g
  • Protein: 2g
  • Fat: 0g
  • Calories: 25 cal.

Veggies are the stuff that keto diets are made of, and cucumber with a mix of vinegar, sugar, fresh dill makes it all better.

#8. Grass-Fed Steak

  • Carbs: 0g
  • Protein: 30g
  • Fat: 10g
  • Calories: 210 cal.

With some lean, you are sure to get some tasty meal with enough minerals and vitamins to get you going.

#9. Savoury Spinach

  • Carbs: 7g
  • Protein: 5g
  • Fat: 1g
  • Calories: 50 cal.

Another veggie that keeps you on ketosis, and when mixed with cheese, lemon juice it makes a great looking and tasty meal.

#10. Caesar Salad

  • Carbs: 4g
  • Protein: 2g
  • Fat: 10g
  • Calories: 114 cal.

Using romaine lettuce, egg, garlic, Worcestershire sauce and lemon-dressed croutons, you get a low-carb, high-fat meal that fits well as a top keto side.

#11. Kale

  • Carbs: 7g
  • Protein: 6g
  • Fat: 0g
  • Calories: 60 cal.

Kale with some vinegar, lemon juice, almonds and avocado delivers a great keto side.

#12. Vegetable Medley

  • Carbs: 8g
  • Protein: 2g
  • Fat: 0g
  • Calories: 40 cal.

Roasted red peppers, carrots, yellow squash and some broccoli

#13. Edamame

  • Carbs: 20g
  • Protein: 22g
  • Fat: 10g
  • Calories: 240 cal.

You need to be careful with this one, it is close to the boundary line of your carb limits. Limit your portion size and you should be fine.

#14. Turkey Chili

  • Carbs: 4g
  • Protein: 27g
  • Fat: 20g
  • Calories: 300 cal.

It’s turkey with some sour cream and cheese.

#15. Avocado

  • Carbs: 6g
  • Protein: 1g
  • Fat: 10g
  • Calories: 110 cal.

As you maintain ketosis, avocado will become your number one fruit, and Muscle Maker Grills picks the finest of them.

#16. Shrimp

  • Carbs: 0g
  • Protein: 35g
  • Fat: 2g
  • Calories: 170 cal.

Another top seafood keto diet that makes the tongue happy.

#17. Cauliflower Rice

  • Carbs: 12g
  • Protein: 8g
  • Fat: 8g
  • Calories: 152 cal.

Cauliflower, lime, olive oil, and sea salt.

Check out related articles:

Shakes

#18. Chocolate Peanut Butter 16 oz

  • Carbs: 18g
  • Protein: 26g
  • Fat: 8g
  • Calories: 240 cal.

#19. Strawberry Banana 16 oz

  • Carbs: 13g
  • Protein: 22g
  • Fat: 1g
  • Calories: 190 cal.

#20. Chocolate 16 oz

  • Carbs: 12g
  • Protein: 21g
  • Fat: 2g
  • Calories: 150 cal.

#21. Vanilla 16 oz

  • Carbs: 12g
  • Protein: 21g
  • Fat: 1g
  • Calories: 150 cal.

#22. Strawberry 16 oz

  • Carbs: 12g
  • Protein: 21g
  • Fat: 1g
  • Calories: 140 cal.

Meal Plans Options

There have some great meal plans that are great and can fit into your Keto diet regime, however, most of them are similar to the meals that are listed in the articles. Some of these meal plans include;

#23. Hollywood – Low Carb

  • Carbs: 13g
  • Protein: 32g
  • Fat: 9g
  • Calories: 250 cal.

#24. Chicken Caesar – Gluten Free, Low Carb

  • Carbs: 3g
  • Protein: 28g
  • Fat: 14g
  • Calories: 210 cal.

#25. Steak Caesar – Gluten Free, Low Carb

  • Carbs: 3g
  • Protein: 26g
  • Fat: 18g
  • Calories: 240 cal.

#. 26 Madri Gras (Jazz Fest) – Gluten Free, Low Carb

  • Carbs: 5g
  • Protein: 30g
  • Fat: 17g
  • Calories: 250 cal.

#27. Italiano (Little Italy) – Gluten Free, Low Carb

  • Carbs: 11g
  • Protein: 35g
  • Fat: 4.5g
  • Calories: 270 cal.

#28. Turkey Taco (Tijuana Taco) – Gluten Free, Low Carb

  • Carbs: 11g
  • Protein: 30g
  • Fat: 15g
  • Calories: 305 cal.

#29. Fit – Low Carb

  • Carbs: 9g
  • Protein: 36g
  • Fat: 6g
  • Calories: 220 cal.

Keto Your Way Menu

In a hurry and want to grab a quick bite? Muscle Maker Grill has brought you 9 delicacies with excellent nutritional profile to suit the keto diet.

Check them out below:

Buffalo Chicken

17g carbs – Grilled chicken, portabella mushrooms, roasted red peppers, and mozzarella cheese tossed in our Keto-friendly buffalo sauce over steamed broccoli.

Buffalo Steak

17g carbs – Grilled steak, portabella mushrooms, roasted red peppers, and mozzarella cheese tossed in our Keto-friendly buffalo sauce over steamed broccoli.

Keto Chicken Hollywood Salad

12g carbs – Grilled chicken, over a power blend of romaine, spinach, and baby kale, reduced-fat cheddar cheese, turkey bacon, and avocado topped with our Keto-friendly signature sauce.

Keto Philly Ceaser Chicken Salad

12g carbs – Grilled chicken, over a power blend of romaine, spinach, and baby kale, fajita grilled onions and peppers with mozzarella cheese topped with our Keto-friendly Caesar dressing.

Keto Philly Ceaser Steak Salad

12g carbs – Grilled steak, over a power blend of romaine, spinach, and baby kale, fajita grilled onions and peppers with mozzarella cheese topped with our Keto-friendly Caesar dressing.

Keto Steak Hollywood Salad

12g carbs – Grilled steak, over a power blend of romaine, spinach, and baby kale, reduced-fat cheddar cheese, turkey bacon, and avocado topped with our Keto-friendly signature sauce.

Phoenix Chicken

15g carbs – Grilled chicken, over cauliflower rice, turkey bacon and our Keto-friendly signature sauce topped with steamed broccoli.

Phoenix Steak

15g carbs – Grilled steak, over cauliflower rice, turkey bacon and our Keto-friendly signature sauce topped with steamed broccoli.

Recovery Burer (Without bun!)

6g carbs – Our delicious grass-fed beef burger, turkey bacon, cheddar cheese, and a fried egg on top of our savory spinach.

Conclusion

Muscle Maker Grill definitely has a ton of keto-friendly options that are also better tasting than most restaurants out there. Being a pioneer in the “healthy meals” sector, you can be sure of the wholesomeness of their dishes!

From the sides, salads to the shakes, you are in for a treat even on the low-carb diet. They also offer meal prep services if you want an affordable and reliable solution for your busy lives.

All the information here was informed based on the menu options provided at Muscle Maker Grill. Also, all the meals are below the 20g net carb serving limit (singular), so do take a safe keto bite.

Like we always say, Happy Ketoing.