Brenda Khan
Eating keto at Applebee’s is entirely possible with a bit of menu savvy and customization. While the restaurant is known for its carb-heavy options, you can still enjoy a low-carb meal by focusing on protein-rich dishes like grilled chicken, steak, or seafood, and swapping out starchy sides for steamed vegetables or a side salad without croutons. Opt for sauces and dressings on the side to control added sugars, and avoid breaded or fried items. With careful choices, you can stay in ketosis while dining out at Applebee’s.
| Characteristics | Values |
|---|---|
| Focus on Protein | Opt for grilled meats like steak, chicken, or seafood without breading. |
| Avoid High-Carb Sides | Skip fries, mashed potatoes, bread, and pasta. |
| Choose Low-Carb Veggies | Steamed broccoli, green beans, or side salads with oil and vinegar. |
| Watch Sauces and Dressings | Avoid sugary sauces; choose butter, olive oil, or sugar-free options. |
| Modify Menu Items | Request no bun for burgers or sandwiches and substitute sides with veggies. |
| Keto-Friendly Appetizers | Wings (no breading), mozzarella sticks (if low-carb), or cheese plates. |
| Beverages | Stick to water, unsweetened iced tea, or diet soda. |
| Avoid Desserts | Most desserts are high in carbs; skip or bring your own keto-friendly treat. |
| Portion Control | Be mindful of portion sizes to stay within keto macros. |
| Check Nutritional Info | Use Applebee’s nutritional guide to verify carb counts. |
| Custom Orders | Don’t hesitate to ask for customizations to fit keto needs. |
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What You'll Learn
Appetizers to Choose
When dining at Applebee's while following a keto diet, selecting the right appetizers is crucial to staying within your macros. Applebee's offers several options that can be modified or chosen as-is to fit a low-carb lifestyle. Start by considering the Mozzarella Sticks, but be mindful of the breading. Instead, opt for the Appetizer Sampler, which includes wings, spinach and artichoke dip, and boneless wings. Focus on the wings and dip, avoiding the higher-carb items like queso blanco. Wings are naturally keto-friendly, especially when ordered plain or with a sugar-free sauce like Buffalo or hot sauce.
Another excellent choice is the Spinach and Artichoke Dip, but skip the chips and pair it with celery sticks or pork rinds if available. This creamy, cheesy dip is rich in fats and low in carbs, making it a perfect keto appetizer. If you’re dining with others, suggest sharing this dish to keep portions in check while enjoying a flavorful start to your meal. Always ask for extra veggies or low-carb sides instead of chips or bread to keep it keto-compliant.
For a simpler option, consider the Chicken Wings. Applebee's offers both bone-in and boneless wings, but opt for the traditional bone-in wings to avoid any hidden breading. Choose classic Buffalo, hot, or unsauced options to keep carbs minimal. Wings are high in protein and fat, making them an ideal keto choice. Pair them with a side of blue cheese or ranch dressing for added flavor without extra carbs.
If you’re craving something hearty, the Shrimp Cocktail is a fantastic keto-friendly appetizer. It’s typically served with a small amount of cocktail sauce, which is low in carbs, but you can ask for extra lemon wedges to squeeze over the shrimp for added freshness. Shrimp is naturally low in carbs and high in protein, making it a perfect fit for your keto macros. Just be sure to avoid any bread or crackers that might come on the side.
Lastly, don’t overlook the Side Salad as a light appetizer option. Order it with oil and vinegar or ranch dressing on the side, and skip the croutons. Adding grilled chicken or shrimp can make it more filling while keeping it keto-friendly. This option is especially great if you’re watching calories while maintaining a low-carb intake. Always double-check with your server about ingredients and modifications to ensure your choices align with your keto goals.
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Main Course Options
When dining at Applebee's while following a keto diet, selecting the right main course is crucial to staying within your macros. Focus on dishes that are high in protein and healthy fats while avoiding high-carb ingredients like bread, sugar, and starchy sides. Here’s how to navigate the menu for keto-friendly main course options.
One excellent choice is the Grilled Chicken Breast. Opt for this plain or with a side of steamed broccoli or buttered asparagus instead of the usual mashed potatoes or fries. Ask for extra butter or olive oil on your vegetables to increase your fat intake. You can also request a side salad with ranch or blue cheese dressing, but be sure to skip the croutons. This dish is simple, filling, and aligns perfectly with keto principles.
Another solid option is the Steak. Applebee’s offers various cuts, such as the Sirloin or Ribeye, which are naturally keto-friendly. Pair your steak with a double order of steamed broccoli or a side of garlicky green beans. Avoid the loaded baked potato and instead ask for extra butter or a side of sour cream to keep it keto. If you’re craving flavor, request the steak be cooked with butter or ask for a side of melted butter for dipping.
Seafood lovers can opt for the Grilled Salmon or Cajun Lime Shrimp. Both are excellent sources of protein and healthy fats. Pair the salmon with a side of sautéed spinach or a mixed greens salad with olive oil and vinegar. For the shrimp, ask for it to be served over a bed of zucchini noodles or steamed vegetables instead of rice. Be cautious with sauces, as some may contain hidden sugars—stick to lemon butter or a simple olive oil drizzle.
If you’re in the mood for something hearty, consider the Chicken Fajita but modify it to fit keto. Skip the tortillas, rice, and beans, and focus on the grilled chicken and vegetables. Ask for extra guacamole, sour cream, and cheese to add healthy fats. You can also request a side of salsa for added flavor without the carbs. This dish is versatile and can be tailored to meet your keto needs.
Lastly, the Burger can be keto-friendly if ordered correctly. Ask for a lettuce wrap instead of the bun and skip the ketchup, as it often contains sugar. Add bacon, avocado, or a fried egg for extra fat and flavor. Pair it with a side salad or steamed vegetables instead of fries. This way, you can enjoy a burger without derailing your keto goals. With these modifications, Applebee’s main course options can easily fit into your low-carb lifestyle.
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Low-Carb Sides
When dining at Applebee’s on a keto diet, choosing the right low-carb sides is crucial to staying within your macros. Applebee’s offers several side options that can complement your meal without derailing your keto goals. One of the best choices is steamed broccoli, which is naturally low in carbs and high in fiber. Ask for it without any added butter or sauces to keep it keto-friendly. Broccoli pairs well with grilled meats and adds a nutritious boost to your meal.
Another excellent low-carb side option is green beans. Like broccoli, green beans are low in carbs and can be steamed or sautéed without added sugars or high-carb ingredients. Request them plain or with a drizzle of olive oil for added flavor. Green beans are a versatile side that works well with a variety of main dishes, making them a reliable keto choice at Applebee’s.
If you’re craving something creamy, consider ordering a side of cauliflower. While not always on the menu, some Applebee’s locations offer cauliflower as a low-carb alternative to mashed potatoes. If available, ask for it plain or with a touch of butter. Cauliflower is a keto-friendly vegetable that can satisfy your comfort food cravings without the carbs.
For a simpler option, side salads can be a great low-carb choice. Stick to non-starchy greens like spinach or romaine and avoid croutons, dried fruits, or sugary dressings. Opt for oil and vinegar or ranch dressing on the side, and use it sparingly. A side salad adds freshness to your meal and helps increase your vegetable intake while keeping carbs in check.
Lastly, sautéed mushrooms can be a flavorful and low-carb side dish. Mushrooms are naturally low in carbs and can be cooked without added sugars or high-carb ingredients. Ask for them sautéed in butter or olive oil for a rich, savory flavor. They pair well with steaks or grilled chicken, making them a satisfying keto-friendly option at Applebee’s.
When ordering low-carb sides, always communicate your dietary needs clearly to your server. Requesting modifications, such as skipping sauces or opting for plain vegetables, ensures your meal stays keto-compliant. With these options, you can enjoy a delicious and satisfying meal at Applebee’s while staying true to your keto lifestyle.
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Dressing & Sauce Tips
When dining at Applebee's while following a keto diet, being mindful of dressings and sauces is crucial, as many can be high in hidden sugars and carbs. Opt for oil-based dressings like olive oil and vinegar or blue cheese, which are typically low in carbs and rich in healthy fats. These options complement salads without derailing your keto goals. Always ask for dressings on the side to control the portion and avoid excessive use, as even keto-friendly dressings can add up in calories.
Avoid creamy dressings like ranch, honey mustard, or Thousand Island, as they often contain added sugars and thickeners that increase carb counts. Similarly, steer clear of fruity or sweet dressings like balsamic vinaigrette, which may have added sugars. If you’re unsure about a dressing’s ingredients, don’t hesitate to ask your server for nutritional information or suggest a simple olive oil and lemon juice alternative.
When it comes to sauces, be cautious of options like barbecue, sweet and sour, or teriyaki, as they are typically loaded with sugar. Instead, choose butter-based sauces or ask for melted butter on the side for dipping. Garlic butter or lemon butter can add flavor to dishes like steak or seafood without adding carbs. If you’re ordering wings, opt for buffalo sauce, which is usually low in carbs, but confirm it’s sugar-free.
For dipping sauces, guacamole is an excellent keto-friendly choice, as it’s high in healthy fats and low in carbs. Salsa is another great option, but be mindful of portion sizes, as some varieties may contain added sugars. Avoid breading or fried options that often come with high-carb sauces, and instead, focus on grilled or steamed dishes that pair well with keto-approved sauces.
Lastly, don’t be afraid to customize your order. Request sauces and dressings to be served on the side, and ask for substitutions like extra vegetables or cheese instead of high-carb sides. Being proactive and informed about your choices will ensure you stay on track with your keto diet while enjoying a meal at Applebee's. Always prioritize simplicity and whole-food ingredients to keep your carb intake in check.
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Keto-Friendly Desserts
When dining at Applebee’s and sticking to a keto diet, finding dessert options can be challenging, but it’s not impossible. The key is to focus on low-carb, sugar-free, or naturally keto-friendly ingredients. While Applebee’s may not have a dedicated keto dessert menu, you can get creative with their offerings or opt for simple, naturally low-carb choices. For instance, a plain cup of whipped cream or a small portion of cheese can satisfy your sweet tooth without kicking you out of ketosis. Always ask for sugar-free syrup or sweeteners if available to customize your order.
One keto-friendly dessert option at Applebee’s is to order a side of berries, if available. Berries like strawberries, blueberries, or raspberries are naturally low in carbs and high in fiber, making them an excellent choice for keto dieters. Pair them with a dollop of whipped cream (without added sugar) for a simple yet satisfying dessert. Avoid any pre-made berry dishes that may contain sugary sauces or toppings, as these will derail your keto goals.
Another strategy is to request a cheese plate or a small portion of cheese as a dessert alternative. Cheese is naturally low in carbs and high in fat, making it a perfect keto-friendly option. If Applebee’s offers a cheese board or a side of cheddar, pepper jack, or mozzarella, this can be a great way to end your meal without compromising your diet. Pair it with a few nuts or olives if available for added flavor and texture.
If you’re craving something more indulgent, consider ordering a hot tea or coffee with heavy cream and a sugar-free sweetener. While not a traditional dessert, this can provide a comforting end to your meal. Avoid flavored lattes or hot chocolates, as they are typically loaded with sugar. Stick to unsweetened options and customize them to fit your keto macros.
Lastly, don’t hesitate to ask your server for customization options. For example, if Applebee’s offers a dessert like a brownie or cheesecake, inquire if it can be served without the high-carb toppings or crust. While this may not always be possible, restaurants are often willing to accommodate dietary restrictions. Remember, the goal is to keep your carb intake low, so focus on natural, whole foods and avoid processed desserts with hidden sugars. With a bit of creativity and flexibility, you can enjoy a keto-friendly dessert at Applebee’s.
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Frequently asked questions
Applebee's offers several keto-friendly options, such as grilled chicken or steak entrees without breading or sugary sauces. Opt for sides like steamed broccoli, Caesar salad (without croutons), or a side of cheese. You can also customize burgers by skipping the bun and choosing sugar-free dressings.
Yes, you can enjoy keto-friendly appetizers like wings (without breading or sweet sauces), mozzarella sticks (if you’re tracking carbs carefully), or a side salad with ranch or blue cheese dressing. Just be mindful of portion sizes and hidden sugars.
Avoid dishes with breading, sugary sauces, or starchy sides like fries or mashed potatoes. Ask for sauces and dressings on the side, and double-check with your server about ingredients. Stick to grilled proteins, non-starchy vegetables, and low-carb sides to stay on track with keto.
