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19+ KETO & Low Carb Options at Red Lobster (Keto Heaven!)
research-based
Red Lobster offers multiple seafood dishes that are less than 1g of net carbs (e.g. (salmon, lobster, and crab legs). You can also create your own Signature Feast with seafood, sides, and dressings.
Seafood dishes make for an excellent zero-carb appetizer! But that’s true only if you mind the sides (baked potatoes, fries, biscuits)
Luckily for you, Red Lobster doesn’t just serve ‘clean’ seafood. But also has low-carb sides like steamed broccoli and salady greens to pair with.
And the best part is that you can mix n’ match different protein options with your choice of dressings and sides, thanks to their customizable Signature Feasts.
This is a quick and practical guide (with images) to all the keto-friendly options available at Red Lobster. So let’s begin!
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Lobster Dishes (Lobsterfest®)
#1. Live Maine Lobster – Steamed
What’s inside: Wild-caught, fresh Lobster (11/4 lb.) made to order in the classic style
Nutrition (without sides): 440 Calories, 34g Fat, 0g Total carbs, 0g Fiber, 0g Sugar, 33g Protein, 0g Net carbs
#2. Live Maine Lobster – Stuffed
What’s inside: Wild-caught, fresh Lobster (11/4 lb.) made to order, roasted with crab-and-seafood stuffing.
Nutrition (without sides): 610 Calories, 41g Fat, 12g Total carbs, 0g Fiber, 2g Sugar, 45g Protein, 12g Net carbs
#3. Lobster & Shrimp-Topped Sirloin
What’s inside: A tender Maine lobster tail paired with a 7 oz. sirloin topped with creamy parmesan-bacon shrimp.
Nutrition (without sides): 1000 Calories, 72g Fat, 7g Total carbs, 2g Fiber, 2g Sugar, 78g Protein, 5g Net carbs
#4. Maine Lobster Tail Duo
What’s inside: A pair of tender Maine lobster tails, one roasted and one grilled.
Nutrition (without sides): 560 Calories, 51g Fat, 1g Total carbs, 0.5g Fiber, 0g Sugar, 25g Protein, 0.5g Net carbs
Seafood & Steak
#5. Garlic Shrimp Skewers (2)
What’s inside: Set of two grilled shrimp skewers with a butter garlic glaze, served with lemon.
Nutrition (without sides/rice): 160 Calories, 8g Fat, 2g Total carbs, 0g Fiber, 0g Sugar, 22g Protein, 2g Net carbs
Note: The garlic shrimp skewers come with orzo rice by default. Make sure you order without it.
#6. Lobster-Topped Stuffed Flounder
What’s inside: Wild-caught flounder roasted with a signature seafood stuffing and topped with Maine and langostino lobster in a creamy lobster beurre blanc.
Nutrition (without sides): 510 Calories, 32g Fat, 15g Total carbs, 0g Fiber, 3g Sugar, 40g Protein, 15g Net carbs
(SUGGESTED: Keto Guide for Joe’s Crab Shack)
#7. Wild-Caught Snow Crab Legs
What’s inside: Snow-white North American crabmeat. Served with lemon & melted butter
Nutrition (without sides): 440 Calories, 34g Fat, 0g Total carbs, 0g Fiber, 0g Sugar, 32g Protein, 0g Net carbs
#8. Steak Cuts:
What’s inside: Steak grilled with peppercorn seasoning.
Nutrition (without sides):
- 6 oz. Filet Mignon: 250 Calories, 2g Net Carbs
- 7 oz. Sirloin: 260 Calories, 1g Net Carbs
- 10 oz. NY Strip: 580 Calories, 1g Net Carbs
#9. Seafood-Stuffed Mushrooms
What’s inside: Seafood stuffing and Monterey Jack cheese.
Nutrition (without sides): 390 Calories, 22g Fat, 18g Total carbs, 2g Fiber, 5g Sugar, 30g Protein, 16g Net carbs
#10. Rockefeller Oyster (6):
What’s Inside: Half-shell oysters topped with a buttery-rich sauce
Nutrition (6 pcs): 430 Calories, 30g Fat, 14g Total carbs, 0.5g Fiber, 4g Sugar, 24g Protein, 13.5g Net carbs
Note: This is a regional item and may not be available at your nearest location.
#11. Perfectly Grilled Atlantic Salmon
What’s inside: Simply grilled Salmon
Nutrition (without sides): 630 Calories, 39g Fat, 0.5g Total carbs, 0g Fiber, 0g Sugar, 64g Protein, 0.5g Net carbs
#12. Salmon New Orleans
What’s inside: Blackened Atlantic salmon topped with shrimp tossed in a Cajun butter sauce, with tomato-cilantro relish
Nutrition (without sides): 890 Calories, 60g Fat, 9g Total carbs, 2g Fiber, 3g Sugar, 74g Protein, 7g Net carbs
Signature Feasts
#13. Grilled Lobster, Shrimp & Salmon Combo
What’s inside: Tender Maine lobster tail, jumbo shrimp skewer, and Atlantic salmon finished with a brown butter sauce.
Nutrition (without sides): 930 Calories, 50g Fat, 5g Total carbs, 1g Fiber, 0.5g Sugar, 57g Protein, 4g Net carbs
#14. Surf & Turf Maine Lobster Tail & 7 oz. Sirloin
What’s inside: Lobster tail and 7 oz. Sirloin Steak
Nutrition (without sides): 680 Calories, 50g Fat, 2g Total carbs, 1g Fiber, 1g Sugar, 54g Protein, 1g Net carbs
#15. Create Your Own Ultimate Feast
Red Lobster gives you full freedom to curate your own Low-Carb feast from scratch!
Choose 1 or more proteins:
- 7 oz. Wood-Grilled Sirloin: 1g
- Atlantic Salmon (Blackened): 1g
- Atlantic Salmon (Grilled): 0g
- Atlantic Salmon (Oven-Broiled): 0g
- Garlic Shrimp Scampi: 5g
- Wild-Caught Broiled Flounder: 0g
Add a Low-Carb Dressing:
- 100% Pure Melted Butter: 0g
- Blue Cheese Dressing: 2g
- Caesar Dressing: 0g
Pair with Some Greens
- Coleslaw: 8g
- Fresh Broccoli: 7g
- Side House Salad: 8g
Soups
#16. Lobster Bisque – Cup
What’s inside: Rich and flavorful Lobster Bisque served in a cup
Nutrition: 310 Calories, 20g Fat, 14g Total carbs, 0g Fiber, 4g Sugar, 10g Protein, 14g Net carbs
#17. New England Clam Chowder – Cup
What’s inside: Rich and Creamy Clam Chowder Soup
Nutrition: 240 Calories, 15g Fat, 11g Total carbs, 0.5g Fiber, 4g Sugar, 7g Protein, 10.5g Net carbs
Burgers and Salads
#18. Bacon Cheese Burger (Bunless)
What’s inside: Grilled patty, crispy bacon, aged white Cheddar, lettuce, and juicy tomato.
Note: You’ll have to ditch the brioche bun to make it keto-friendly. Based on several online databases (like this one), we estimate the bun alone to have 36g net carbs.
Estimated Nutrition (without bun*): 450 Calories, 4g Net Carbs
#19. Classic Caesar Salad
What’s inside: The classic Caesar salad with cheese and lettuce served with lemon.
Nutrition: 520 Calories, 46g Fat, 18g Total carbs, 4g Fiber, 3g Sugar, 10g Protein, 14g Net carbs
You can also add your choice of protein to this salad. These are the modified nutrition values for each selection:
- Caesar Salad with Grilled Chicken: 720 Cals, 15g Net Carbs
- Caesar Salad with Grilled Salmon: 830 Cals, 15g Net Carbs
- Caesar Salad with Grilled Shrimp: 660 Cals, 14g Net Carbs
Note: You can save up to 70% of the net carbs in their salads by ditching the croutons.
All Dressings
Note: The carbs given against each dressing are for a single serving size.
- 100% Pure Melted Butter: 0g
- Add Butter to Baked Potato: 0g
- Add Sour Cream to Baked Potato: 0g
- Blue Cheese Dressing: 2g
- Caesar Dressing: 0g
- Marinara Sauce: 4g
- Pico de Gallo: 2g
- Ranch Dressing: 2g
- Tartar Sauce: 4g
- Thousand Island Dressing: 8g
Beverages:
- Coffee: 0g
- Diet Pepsi: 0g
- Iced Tea: 1g
- Wine-6 o.z.: 5g
(SUGGESTED: Keto Guide for Cafe Zupas)
