As someone who’s been doing the keto diet for a while now, I get how hard it can be to eat out, especially at a mainstream chain like Applebee’s. Their menu is not exactly low-carb friendly.
But I’m also a busy guy who likes going out with friends occasionally.
So, I’ve figured out how to order keto-approved meals at Applebee’s when I want to enjoy a nice dinner without derailing my diet.
In this post, I’ll share what I’ve learned about navigating the menu and getting tasty keto meals at Applebee’s.
Table of Contents
Restaurant Overview
With over 1800 locations nationwide, Applebee’s is one of America’s most popular casual dining chains.
Known for comfort food like burgers, ribs, pasta, and more, Applebee’s caters to the mainstream palate.
The extensive menu features appetizers, salads, sandwiches, and classic entrees.
Signature items include the Triple Dipper appetizer, Ribeye Steak, and Chicken Tenders Platter.
While not inherently low-carb, Applebee’s can accommodate keto diners with smart substitutions.
By customizing orders and avoiding sugar-laden menu items, it’s possible to enjoy keto-friendly meals at this ubiquitous restaurant.
12 Best Keto Options At Applebee’s
After thoroughly researching the nutrition data for Applebee’s menu items on their website, I’ve identified various dishes that, with some slight adjustments, can reasonably fit into a ketogenic diet. With careful ordering, these meals can allow Applebee’s diners to stick to their keto macros. Check them out:
Grilled Chicken Breast
The Grilled Chicken Breast at Applebee’s is a great keto-friendly option for low-carb diets. This meal contains only 6 net carbs and is a great source of protein. It is served with steamed broccoli and grilled lemon, making it a healthy, tasty, and filling meal. The nutritional information for this meal includes only 210 calories, 6g of fat, 3g of carbs, 30g of protein, and 2g of fiber. This meal is great for those looking for a delicious and nutritious meal with low net carbs.
Crispy Cauliflower
Applebee’s Crispy Cauliflower is a great keto-friendly option. This dish is made with lightly battered, fried cauliflower florets and served with tangy, spicy Buffalo sauce. It’s a great way to get your crunchy and savory fix without the carbs.
The Crispy Cauliflower dish has 7g of net carbs, 0g of fat, and 3g of protein. It also has 120 calories and no cholesterol, so you can feel good about this tasty and nutritious choice. Additionally, it’s made with no artificial colors, flavors, or preservatives, making it a healthier option.
Applebee’s Crispy Cauliflower is worth trying if you’re looking for a way to satisfy your cravings without breaking your diet. Its flavorful and crunchy texture makes it a great keto-friendly option that won’t leave you feeling deprived.
Citrus & Herb Grilled Shrimp
Applebee’s Citrus & Herb Grilled Shrimp is a great option for those following a keto-friendly diet. The dish contains just 4 net carbs and is packed with nutritious ingredients. The shrimp is grilled and marinated with a zesty blend of citrus and herbs and served with steamed broccoli and a side of garlic butter for added flavor.
The dish is a great way to get your daily dose of protein and healthy fats, as it contains 20 grams of protein and 7 grams of fat per serving. In addition, the dish is low in calories and carbohydrates, making it an ideal meal choice for those looking to stay on track with their keto diet.
Crispy Shrimp & Spinach Salad
The Crispy Shrimp & Spinach Salad at Applebee’s is ideal for those following a keto diet. This salad consists of crispy shrimp, baby spinach, and red peppers tossed in a honey-lime vinaigrette. It is served with a side of Parmesan toast. The net carbs for this salad are only 8g per serving, making it a great option for those following a low-carb diet. This salad also provides a healthy dose of dietary fiber, with 5g per serving.
Additionally, the salad is packed with beneficial nutrients, including iron, phosphorus, niacin, and vitamin A. The Crispy Shrimp & Spinach Salad at Applebee’s is an excellent keto-friendly option, as it packs a nutritional punch and is low in net carbs.
Steakhouse Sirloin
The Steakhouse Sirloin at Applebee’s is a great keto-friendly option for those trying to stick to a low-carb diet. It comes with a garlic butter sauce and a house-made steakhouse glaze and is served with steamed broccoli. The meal contains only 7g of net carbs and provides 35g of protein.
This makes it a fantastic choice for those on a ketogenic diet. Nutritional information for the meal includes 370 calories, 17g fat, 24g protein, and 1g fiber. This dish provides a great balance of healthy fats and protein to help keep you satiated and energized while on the keto diet.
Grilled Sirloin Steak Skewers
If you’re on the keto diet and looking for an entrée that won’t bust your diet, the Grilled Sirloin Steak Skewers from Applebee’s is an excellent option. This tasty entrée is made with sirloin steak, bell peppers, and onions, all skewered and grilled to perfection. And with only 2g of net carbs and 270 calories, it’s sure to fit into your diet.
The Grilled Sirloin Steak Skewers provide 12g of fat, a great energy source for your body. It also provides 25g of protein, helping you feel full and satisfied throughout your meal. In addition, it has 4g of dietary fiber, which is great for keeping your digestion healthy.
The Grilled Sirloin Steak Skewers from Applebee’s is an excellent keto-friendly option. It’s low in carbs, high in protein, and provides healthy fats to keep you satisfied and energized. Plus, it’s delicious and easy to enjoy.
Grilled Salmon
Applebee’s Grilled Salmon is a great keto-friendly option for anyone looking to stay on track with their diet. The dish contains only 7g of net carbs and contains beneficial nutrients. The salmon is grilled to perfection and served with garlic Parmesan cream sauce. It’s also loaded with healthy omega-3 fatty acids and protein. It has 290 calories and only 3g of fat, making it a great option for those on a keto diet.
The nutritional information also includes 9g of carbohydrates, 28g of protein, and 6g of dietary fiber. These nutritional benefits make Applebee’s Grilled Salmon a great way to stay on track with a keto diet.
Grilled Shrimp & Spinach Salad
If you’re looking for a keto-friendly option when eating out, the Grilled Shrimp and spinach Salad at Applebee’s is great. This delicious salad comes with spinach, feta cheese, tomatoes, and crunchy bacon, all topped with grilled shrimp and a lemon vinaigrette. It’s a great way to get your greens while enjoying a tasty meal.
The Grilled Shrimp and spinach Salad has a total net carb count of only 9 grams and is a good source of protein, with 32 grams per serving. It also contains 8 grams of dietary fiber, 12 grams of fat, and 480 calories. The combination of healthy fats, protein, and fiber makes this a great choice for a keto-friendly meal.
The Grilled Shrimp and spinach Salad at Applebee’s is a great way to stay on track with your keto diet while enjoying a delicious meal. With its low net carb count and high protein and fiber content, you can feel confident you’re eating a healthy meal.
Grilled Redfish
The Grilled Shrimp and spinach Salad at Applebee’s is a great option for keto-friendly meals. This salad includes grilled shrimp, fresh spinach, grape tomatoes, bacon, hard-boiled eggs, and feta cheese; all served with Lemon Vinaigrette dressing. It is a tasty and nutritious meal with low net carbs and high protein.
The nutritional information for the Grilled Shrimp and spinach Salad is as follows: calories – 360, fat – 18g, protein – 33g, carbs – 10g, and net carbs (including dressing) – 8g. This salad provides an excellent balance of healthy fats, protein, and low net carbs, making it a great option for those on the keto diet. Additionally, the Lemon Vinaigrette dressing is sugar-free, which helps to keep the net carbs low.
The Grilled Shrimp and spinach Salad at Applebee’s is an excellent keto-friendly option. It is low in net carbs, high in protein, and packed with delicious and nutritious ingredients.
Kale & Grilled Chicken Salad
The Kale and grilled Chicken Salad at Applebee’s is a great keto-friendly option for anyone looking to indulge in a delicious, healthy meal. The salad contains grilled chicken, shredded kale, diced apples, dried cranberries, diced celery, and roasted sunflower seeds tossed in a honey mustard vinaigrette. This salad has an impressive 15 grams of protein, 8 grams of carbs, and 5 grams of fiber.
This means that the net carbs in the Kale and grilled Chicken Salad at Applebee’s are just 3 grams, which makes it a great low-carb option for those following a keto diet. The salad also contains many healthy fats and vitamins, so it’s a great nutritious option.
Grilled Asparagus
Applebee’s Grilled Asparagus is an excellent keto-friendly option. This tasty side dish is cooked with olive oil and garlic, making it flavorful and healthy. It contains only 3 net carbs per serving and is an excellent source of vitamins and minerals. The nutritional information indicates that this dish has 0 grams of sugar, 0 grams of saturated fat, and only 30 calories per serving. It is also a good dietary fiber, protein, and Vitamin A source.
Applebee’s Grilled Asparagus is a great addition to any keto diet. It’s low in calories, carbs, and sugar while providing a healthy dose of vitamins and minerals. It can be enjoyed as a side dish or as an entree. Its low carb count and delicious flavor make it a great way to enjoy some healthy greens on the keto diet.
Grilled Chicken & Broccoli Bowl
The Grilled Chicken and broccoli Bowl at Applebee’s is an excellent keto-friendly option. This dish comprises grilled chicken, broccoli, parmesan cheese, and creamy garlic Parmesan sauce served over a bed of cauliflower rice. It’s low in carbohydrates and protein, making it an ideal choice for those on a keto diet.
The dish contains 22g of carbohydrates, 15g of which come from dietary fiber, providing a net carb count of only 7g. It also contains a generous 40g of protein to keep you feeling full longer. The Grilled Chicken and broccoli Bowl is also packed with nutrients like vitamin A, vitamin C, calcium, and iron.
The Grilled Chicken and broccoli Bowl at Applebee’s is a great keto-friendly option. Its low net carb count and high protein content make it a delicious and nutritious way to stay on track with your diet.
What to Avoid for Keto at Applebee’s?
While the modified dishes I recommended can work for keto dieters, there are many standard Applebee’s menu items that I would strongly advise avoiding due to their extremely high carbohydrate content:
- Battered and breaded appetizers like chicken tenders, cheese sticks, and fish and chips. The thick, starchy coating on these fried foods can easily add 10-15 grams of carbs per serving.
- Pasta entrees like fettuccine alfredo and cajun shrimp linguini. The noodle base alone provides around 47.7 grams of carbohydrates with little nutritional value.
- Starchy vegetable side dishes like rice, mashed potatoes, and french fries. Just a small serving of these provides 30+ grams of rapid-digesting carbs.
- Sugary sodas, fruit juice cocktails, sweet tea, and lemonade. These drinks range from 30-50 grams of sugar per glass – way too high for keto.
- Desserts like apple pie, brownie sundaes, and cheesecake. It’s no surprise these have 30+ grams of sugar each. Leave room for higher-fat desserts instead.
The items above should be completely avoided on a strict ketogenic diet. With little protein or beneficial fat and so many carbs and empty calories, they will quickly knock you out of ketosis.
Tips For Eating Keto At Applebee’s
From personal experience, here are some of my top tips for sticking to a keto diet at Applebee’s:
- Always look over the menu and nutrition facts online first. This lets you figure out which dishes you can be tweaked to make keto-friendly. That way, you can already know what to order when you get there instead of guessing.
- You have to always politely ask the waitstaff a ton of questions about how things are prepared, what sides come with each meal, whether you can sub veggies instead of carbs, etc. The servers are used to modifications, so don’t be shy!
- As soon as you sit down, you should request no bread basket. Those warm, tasty rolls can sabotage my willpower fast. Out of sight, out of mind.
- You can swap starchy potato sides for broccoli, green beans, or a side salad with oil and vinegar instead of sugary dressings. More veggies keep carbs down.
- If a meal comes with sauce, you have to ask for it on the side. That way, you control how much ends up on your plate instead of overdoing it.
- You should not be afraid to ask nicely for modifications like a lettuce wrap instead of a bun or no sauce on my ribs. Just be polite when special ordering, and it’s normally not a problem!
The key is having a game plan and being flexible once you get there. You can eat keto at Applebee’s with the right questions and swaps!
Conclusion
As a popular chain, Applebee’s may not immediately come to mind as a great option for low-carb keto eating.
However, with the right choices and modifications, you can enjoy steak, salads, burgers, and more on the ketogenic diet. Focus on grilled proteins paired with low-carb vegetables. Avoid breaded, saucy dishes.
Feel free to ask the wait staff questions and make special requests. With a little planning ahead, you can eat keto at Applebee’s and still hit your macronutrient goals.
Just be prepared, and don’t be afraid to modify menu items to suit your needs.
