Milly Gaines
If you're following a keto diet and find yourself at Applebee's, you’re in luck—there are several low-carb options to enjoy. While Applebee's is known for its hearty, carb-heavy dishes, you can easily customize your meal to fit keto guidelines. Focus on dishes like grilled meats, such as steak or chicken, and pair them with non-starchy vegetables like broccoli or steamed asparagus. Skip the bread, fries, and sugary sauces, and opt for butter or olive oil-based dressings instead. Salads like the Caesar (without croutons) or the Grilled Chicken Pecan Salad (minus the apples and cranberries) can also be keto-friendly when paired with a high-fat dressing. With a little creativity and mindful ordering, you can enjoy a satisfying keto meal at Applebee's.
| Characteristics | Values |
|---|---|
| Menu Options | Grilled Chicken, Steak, Caesar Salad (no croutons), Burgers (no bun) |
| Low-Carb Sides | Steamed Broccoli, Green Beans, Side Salad (no croutons) |
| Dressing Options | Caesar (light), Blue Cheese, Ranch (light), Vinaigrette |
| Avoid | Bread, Fries, Onion Rings, Sweet Sauces, Honey Mustard |
| Customization Tips | Ask for no bread/bun, double veggies, extra cheese, butter/olive oil |
| Beverages | Unsweetened Iced Tea, Water, Diet Soda, Sugar-Free Lemonade |
| Net Carbs Range | 5-15g per meal (varies based on choices) |
| Protein Sources | Grilled Shrimp, Ribeye Steak, Chicken Breast, Sirloin |
| Popular Keto Orders | Grilled Chicken with Broccoli, Caesar Salad with Grilled Chicken |
| Dessert Alternatives | None keto-friendly; avoid all desserts |
| Updated as of | June 2024 (based on latest Applebee's menu and keto guidelines) |
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What You'll Learn
- Appetizers: Cheese-stuffed mushrooms, mozzarella sticks, wings without breading, and bacon-wrapped jalapeños
- Salads: Grilled chicken or steak salads with oil and vinegar, no croutons
- Entrees: Steak, salmon, or ribs without sugary sauces, paired with steamed veggies
- Sides: Steamed broccoli, green beans, or Caesar salad without croutons
- Drinks: Unsweetened iced tea, water with lemon, or diet soda
Appetizers: Cheese-stuffed mushrooms, mozzarella sticks, wings without breading, and bacon-wrapped jalapeños
When dining at Applebee’s on a keto diet, appetizers can be a great way to start your meal without derailing your macros. One excellent option is cheese-stuffed mushrooms. These mushrooms are typically filled with a creamy cheese mixture and baked to perfection. Since they are low in carbs and high in fat, they fit well within a keto framework. Be sure to ask for them without any breadcrumb topping to keep them keto-friendly. The combination of savory mushrooms and rich cheese makes this a satisfying and indulgent choice.
Another keto-approved appetizer at Applebee’s is mozzarella sticks. While traditionally breaded and fried, you can request them without the breading or opt for a low-carb version if available. The melted mozzarella is high in fat and protein, making it a great snack to keep you in ketosis. Pair them with a low-carb dipping sauce like marinara (without added sugar) or ranch dressing to enhance the flavor without adding unnecessary carbs.
For a protein-packed option, consider wings without breading. Applebee’s offers classic wings that can be ordered plain or with a keto-friendly sauce like buffalo or garlic parmesan. Avoid sweet or sugary sauces like BBQ, as they can be high in carbs. Wings are naturally low in carbs and high in fat, especially if you leave the skin on. They’re a filling and flavorful choice that aligns perfectly with keto principles.
Lastly, bacon-wrapped jalapeños are a fantastic keto-friendly appetizer at Applebee’s. These spicy, smoky bites are typically stuffed with cream cheese and wrapped in bacon, creating a high-fat, low-carb treat. The cream cheese and bacon provide healthy fats, while the jalapeños add a kick without significant carbs. Just ensure there’s no added sugar or breadcrumbs in the filling to keep them keto-compliant. This appetizer is both delicious and satisfying, making it a popular choice for keto diners.
When ordering these appetizers, always double-check with your server to ensure they can be prepared without high-carb ingredients. Customization is key to staying on track with your keto diet while enjoying a meal at Applebee’s. By focusing on these options—cheese-stuffed mushrooms, mozzarella sticks, wings without breading, and bacon-wrapped jalapeños—you can indulge in flavorful starters that align with your dietary goals.
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Salads: Grilled chicken or steak salads with oil and vinegar, no croutons
When dining at Applebee’s while following a keto diet, salads can be a fantastic option, especially when customized to fit your macros. One of the best choices is a grilled chicken or steak salad with oil and vinegar, no croutons. This option is not only low in carbs but also packed with protein and healthy fats, making it a satisfying and keto-friendly meal. Start by ordering a grilled chicken or steak salad, as both proteins are excellent sources of lean protein that align with keto principles. Be sure to ask for the meat to be grilled without any sugary marinades or sauces to keep the carb count minimal.
Next, focus on the dressing. Oil and vinegar is the ideal choice for a keto diet because it’s naturally low in carbs and free from added sugars, which are often found in creamy or sweetened dressings. A simple olive oil and balsamic vinegar dressing provides healthy fats and complements the flavors of the grilled chicken or steak without derailing your keto goals. Always request the dressing on the side so you can control the amount and avoid overeating unnecessary fats.
When customizing your salad, be explicit about omitting croutons, as they are high in carbs and not keto-friendly. Croutons are often included by default in many salads, so it’s crucial to specify “no croutons” when ordering. Additionally, ask for no dried fruits, tortilla strips, or other high-carb toppings that may come with the salad. Stick to non-starchy vegetables like lettuce, spinach, cucumbers, tomatoes, and avocado (if available) to keep the salad keto-compliant.
Portion size matters, too. Applebee’s salads are typically generous, so you’ll likely leave the table feeling full and satisfied. If you’re still hungry or want to increase your fat intake, consider adding extra avocado, cheese, or a side of guacamole. These additions will boost your healthy fat intake and make the meal even more keto-friendly. Just be mindful of portion sizes to avoid excessive calorie consumption.
Finally, don’t hesitate to communicate your dietary needs clearly to your server. Most Applebee’s staff are accustomed to modifying orders for dietary restrictions, including keto. By ordering a grilled chicken or steak salad with oil and vinegar, no croutons, and customizing it to exclude high-carb ingredients, you can enjoy a delicious, keto-friendly meal at Applebee’s without compromising your goals. This option is not only convenient but also aligns perfectly with the principles of a low-carb, high-fat diet.
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Entrees: Steak, salmon, or ribs without sugary sauces, paired with steamed veggies
When dining at Applebee’s on a keto diet, focusing on entrees like steak, salmon, or ribs without sugary sauces, paired with steamed veggies, is a smart and satisfying choice. Start by selecting a protein source that aligns with keto principles. Opt for a steak, such as the Classic Ribeye or Sirloin, and request it without any sugary marinades or glazes. Applebee’s steaks are typically seasoned simply, but it’s always best to confirm with your server to ensure no hidden sugars are added. Steak is rich in protein and healthy fats, making it an ideal keto option. Pair it with a side of steamed veggies like broccoli or green beans instead of high-carb sides like mashed potatoes or fries. This combination keeps your meal low-carb while providing essential nutrients.
Salmon is another excellent keto-friendly entree at Applebee’s, provided it’s prepared without sugary sauces. Grilled salmon is naturally high in omega-3 fatty acids and protein, making it a nutritious choice. Ask your server to skip any sweet glazes or toppings and instead request a simple seasoning like lemon and butter. Pair the salmon with steamed veggies to keep the meal fully aligned with keto macros. This option is not only delicious but also supports your dietary goals by minimizing carbs and maximizing healthy fats.
If you’re craving something hearty, ribs can be a keto-friendly option at Applebee’s, but only if ordered without the sugary barbecue sauce. Request the ribs dry-rubbed or with a simple seasoning, and avoid the sauce altogether. While ribs are typically higher in fat, they can fit into a keto diet when consumed in moderation. As with the other entrees, pair the ribs with steamed veggies to balance the meal and keep it low-carb. This ensures you stay within your keto macros while enjoying a flavorful dish.
When ordering any of these entrees, be explicit with your server about your dietary needs. For example, say, “I’d like the steak with no added sauces, and steamed veggies instead of the usual sides.” This clarity helps ensure your meal is prepared correctly. Additionally, consider skipping the breadbasket or appetizers that may tempt you with high-carb options. By sticking to steak, salmon, or ribs without sugary sauces, paired with steamed veggies, you can enjoy a delicious meal at Applebee’s while staying firmly in ketosis.
Finally, don’t hesitate to customize your order further to meet your keto needs. For instance, if the steamed veggies come with butter, confirm it’s real butter and not a margarine or flavored spread that might contain hidden sugars. Small adjustments like these make a big difference in keeping your meal keto-friendly. With these entrees, you can dine out at Applebee’s confidently, knowing you’re making choices that support your keto lifestyle.
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Sides: Steamed broccoli, green beans, or Caesar salad without croutons
When dining at Applebee’s on a keto diet, choosing the right sides is crucial to staying within your macros. Sides like steamed broccoli, green beans, or a Caesar salad without croutons are excellent options that align with keto principles. These choices are low in carbs and high in fiber, making them ideal for maintaining ketosis. Steamed broccoli, for instance, is a nutrient-dense vegetable that pairs well with almost any entrée. It’s naturally low in carbs and rich in vitamins, making it a guilt-free addition to your meal. Be sure to ask for it plain, without any added butter or sauces, to keep it keto-friendly.
Green beans are another fantastic keto-friendly side option at Applebee’s. Like broccoli, they are low in carbs and can be steamed to perfection. Green beans are also a good source of vitamins and minerals, adding nutritional value to your meal. When ordering, specify that you want them steamed and without any sugary glazes or seasonings. This ensures they remain compliant with your keto goals. Both broccoli and green beans are versatile and can complement dishes like grilled chicken or steak, making them a smart choice for a balanced keto meal.
If you’re craving something more flavorful, a Caesar salad without croutons is a great keto-friendly side at Applebee’s. The croutons are the high-carb culprit in a traditional Caesar salad, so omitting them instantly makes it keto-approved. The romaine lettuce, Parmesan cheese, and creamy dressing are all low in carbs and high in fat, fitting perfectly into your keto macros. However, be mindful of the dressing portion, as some restaurants may use sugary additives. Asking for the dressing on the side allows you to control the amount and avoid hidden carbs.
When ordering these sides, clarity is key. Always specify how you want your vegetables prepared—steamed and plain for broccoli and green beans, and without croutons for the Caesar salad. Applebee’s is generally accommodating to dietary requests, so don’t hesitate to customize your order. These sides not only keep your carb count low but also add variety and nutrients to your meal, ensuring you don’t feel deprived while dining out on keto.
Incorporating steamed broccoli, green beans, or a Caesar salad without croutons into your Applebee’s meal is a simple yet effective way to stick to your keto plan. These options are widely available, easy to customize, and provide the necessary nutrients without derailing your progress. By focusing on these low-carb sides, you can enjoy a satisfying meal while staying true to your keto lifestyle. Remember, the key to success on keto is planning and making informed choices, even when eating out.
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Drinks: Unsweetened iced tea, water with lemon, or diet soda
When dining at Applebee’s while following a keto diet, choosing the right drinks is just as important as selecting keto-friendly meals. The key is to avoid sugary beverages that can spike your blood sugar and knock you out of ketosis. Fortunately, Applebee’s offers several drink options that align perfectly with keto principles. Unsweetened iced tea is an excellent choice, as it contains minimal carbs and no added sugars. Be sure to request it without any sweeteners or flavored syrups, as these can add hidden carbs. If you prefer a bit of flavor, ask for a slice of lemon or lime to add a refreshing twist without compromising your keto goals.
Another keto-safe option is water with lemon. This is not only hydrating but also carb-free, making it an ideal choice for those on a keto diet. Lemon water can also aid digestion and add a subtle, natural flavor to your drink. It’s a simple yet effective way to stay refreshed without worrying about added sugars or carbs. Always opt for still water instead of sparkling or flavored varieties, as some flavored waters may contain hidden sugars or artificial sweeteners that could affect ketosis.
For those who crave something with a bit more flavor or fizziness, diet soda is a viable keto-friendly option at Applebee’s. Most diet sodas are sweetened with artificial sweeteners like aspartame or sucralose, which do not contribute to carb intake. However, it’s important to note that while diet soda fits within keto macros, its long-term health effects are still debated. If you choose this option, do so in moderation and ensure it aligns with your personal dietary preferences and goals.
When ordering any of these drinks, be explicit with your server about your preferences. For example, specify "unsweetened iced tea with no added sugar" or "water with a slice of lemon, no sweeteners." This ensures you receive exactly what you need to stay on track with your keto diet. By sticking to unsweetened iced tea, water with lemon, or diet soda, you can enjoy your meal at Applebee’s without derailing your keto progress.
Lastly, remember that staying hydrated is crucial on a keto diet, as the initial phase often involves water loss. Opting for water with lemon or unsweetened iced tea not only keeps you hydrated but also helps you avoid the temptation of sugary drinks. These simple, carb-free beverage choices complement your keto meal at Applebee’s and make it easier to adhere to your dietary restrictions while dining out. Always prioritize drinks that support your keto goals, and don’t hesitate to customize your order to fit your needs.
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Frequently asked questions
Yes, you can order burgers at Applebee's on keto, but you should skip the bun and any sugary sauces. Opt for a bunless burger with cheese, bacon, and low-carb toppings like avocado or lettuce, and pair it with a side salad instead of fries.
Yes, Applebee's offers keto-friendly appetizers like wings (without breading or sweet sauces) and mozzarella sticks (if you avoid the marinara sauce). Always ask for ranch or blue cheese dressing on the side for dipping.
Absolutely! Steak is a great keto option at Applebee's. Choose a grilled steak with butter, and pair it with non-starchy sides like steamed broccoli, green beans, or a side salad without croutons or high-carb dressings. Avoid mashed potatoes, rice, or bread.
