Dante Carrillo
Applebee's, a popular casual dining chain, offers a variety of menu options that can be adapted to fit a keto lifestyle. While it may seem challenging to find low-carb choices at a restaurant known for its burgers, fries, and appetizers, there are indeed keto-friendly alternatives available. By making smart substitutions and customizations, such as swapping buns for lettuce wraps or opting for grilled proteins with non-starchy vegetables, keto dieters can enjoy a satisfying meal at Applebee's. This guide will explore the best menu items and strategies for staying on track with your keto goals while dining at this beloved establishment.
| 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 |
| Beverages | Unsweetened Iced Tea, Water, Diet Soda, Unsweetened Coffee |
| Avoid | Bread, Fries, Honey BBQ Sauce, Sweet Dishes, Alcoholic Beverages |
| Customization Tips | Ask for no bread, swap sides for veggies, request butter/oil for cooking |
| Protein Choices | Grilled Shrimp, Ribeye Steak, Sirloin Steak, Chicken Breast |
| Salad Modifications | Remove croutons, cheese (if preferred), and high-carb toppings |
| Sauce Alternatives | Garlic Butter, Lemon Butter, Spicy Sauce (check for sugar content) |
| Keto-Friendly Desserts | None available; consider bringing your own keto-friendly snack |
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What You'll Learn
- Low-carb appetizers: Cheese sticks, wings, or mozzarella sticks without breading, paired with keto-friendly dips
- Grilled entrees: Steak, salmon, or chicken with butter or olive oil, no sugary sauces
- Salad options: Caesar or house salad without croutons, choose oil and vinegar or ranch dressing
- Sides swaps: Replace fries with steamed broccoli, green beans, or a side salad
- Keto beverages: Unsweetened iced tea, water with lemon, or diet soda options
Low-carb appetizers: Cheese sticks, wings, or mozzarella sticks without breading, paired with keto-friendly dips
When dining at Applebee’s and sticking to a keto diet, low-carb appetizers are a great way to start your meal without derailing your macros. One excellent option is cheese sticks, but be sure to request them without breading. Cheese is naturally low in carbs, and skipping the breading eliminates unnecessary carbohydrates. Pair these with a keto-friendly dip like ranch or blue cheese dressing, both of which are typically low in carbs and high in fat, making them perfect for a keto diet. Always double-check with your server to ensure the dips don’t contain added sugars or hidden carbs.
Another fantastic choice for a low-carb appetizer at Applebee’s is wings. Opt for traditional wings without breading and ask for them to be grilled or baked instead of fried to keep the carb count low. Wings are high in protein and fat, making them an ideal keto-friendly option. Pair them with a sugar-free barbecue sauce or a creamy garlic dip, but again, confirm with your server that these options align with keto guidelines. Hot sauce is another excellent, carb-free choice to add flavor without compromising your diet.
If you’re craving something cheesy and indulgent, mozzarella sticks without breading can be a great alternative. While traditional mozzarella sticks are breaded and fried, requesting them without the breading significantly reduces the carb content. Ask your server if this customization is possible, as some locations may accommodate special requests. Pair these with a marinara sauce, but be mindful of the portion size, as some sauces can contain added sugars. A better option might be a creamy, low-carb dip like alfredo sauce, if available.
When ordering these appetizers, it’s crucial to communicate your dietary needs clearly to your server. Ask for modifications like skipping the breading or choosing grilled options over fried ones. Additionally, inquire about the ingredients in dips and sauces to ensure they fit within your keto macros. Applebee’s is often accommodating to special requests, so don’t hesitate to customize your order. By focusing on cheese sticks, wings, or mozzarella sticks without breading and pairing them with keto-friendly dips, you can enjoy a satisfying and low-carb start to your meal while staying true to your keto lifestyle.
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Grilled entrees: Steak, salmon, or chicken with butter or olive oil, no sugary sauces
When dining at Applebee’s while following a keto diet, grilled entrees are your best bet for staying on track. Opt for steak, salmon, or chicken as your protein source, and ensure it’s prepared with butter or olive oil instead of sugary marinades or sauces. These options are naturally low in carbs and high in healthy fats, aligning perfectly with keto principles. Always request that your protein be grilled without any added sugars or high-carb ingredients, as many restaurant sauces can be loaded with hidden sugars.
For steak, choose a cut like sirloin or ribeye, which are naturally fatty and flavorful. Ask for it to be grilled with butter or drizzled with olive oil for extra richness. Avoid options like teriyaki or BBQ steak, as these sauces are typically high in sugar. Instead, pair your steak with a side of steamed broccoli or a side salad with oil and vinegar dressing to keep the meal keto-friendly.
Salmon is another excellent choice, as it’s rich in healthy fats and protein. Request it grilled with butter or olive oil to enhance its natural flavor without adding carbs. Skip any glazes or sweet toppings, as these can derail your keto goals. Pair your salmon with a side of sautéed spinach or a simple green salad to complete the meal while keeping carbs minimal.
If you prefer chicken, go for a grilled breast or thigh and ask for it to be cooked with butter or olive oil. Avoid breaded or glazed options, as these are often high in carbs. Instead, focus on keeping the dish simple and flavorful with natural fats. Pair your chicken with a side of cauliflower mash or steamed vegetables to ensure your meal remains keto-compliant.
When ordering, be explicit with your instructions to ensure your meal is prepared correctly. For example, say, “I’d like the grilled salmon with butter, no sauce, and a side of steamed broccoli with no seasoning.” This clarity helps the kitchen avoid adding any hidden sugars or carbs. By sticking to grilled steak, salmon, or chicken with butter or olive oil and avoiding sugary sauces, you can enjoy a delicious, keto-friendly meal at Applebee’s without compromising your diet.
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Salad options: Caesar or house salad without croutons, choose oil and vinegar or ranch dressing
When dining at Applebee’s while following a keto diet, salad options are a smart and satisfying choice. Two excellent keto-friendly options are the Caesar salad and the house salad, both of which can be customized to fit your macros. The key is to order them without croutons, as croutons are high in carbs and not keto-friendly. By removing the croutons, you eliminate unnecessary carbohydrates while still enjoying a hearty and flavorful salad. Both salads provide a solid base of greens that align with keto principles, focusing on low-carb, high-fat ingredients.
Next, dressing selection is crucial to keeping your meal keto-friendly. For both the Caesar and house salads, opt for oil and vinegar or ranch dressing. Oil and vinegar is a naturally low-carb option, as it contains no added sugars or thickeners. If you prefer something creamier, ranch dressing is a good choice, but be mindful of portion size, as some ranch dressings can contain hidden sugars. To ensure it’s keto-friendly, ask for the dressing on the side and use it sparingly. This way, you control the amount and avoid overloading on carbs or unhealthy fats.
The Caesar salad at Applebee’s typically includes romaine lettuce, Parmesan cheese, and a Caesar dressing. By skipping the croutons and choosing oil and vinegar or ranch, you maintain the salad’s rich flavor while keeping it keto-compliant. The Parmesan cheese adds a nice dose of fat and protein, making it a filling option. If you’re concerned about the Caesar dressing’s carb content, oil and vinegar is the safer bet, as traditional Caesar dressings can sometimes contain sugar or thickeners.
Alternatively, the house salad offers a mix of greens, tomatoes, cucumbers, and other veggies, providing variety and additional nutrients. Without croutons and paired with oil and vinegar or ranch, it becomes a refreshing and light keto meal. The house salad’s simplicity allows you to focus on the natural flavors of the vegetables while staying within your carb limits. Adding grilled chicken or shrimp (without breading) can further enhance the protein content, making it a more substantial keto-friendly option.
In summary, when ordering salads at Applebee’s on keto, stick to the Caesar or house salad without croutons and pair it with oil and vinegar or ranch dressing. These choices ensure you stay within your keto macros while enjoying a delicious and satisfying meal. Always ask for dressings on the side and avoid any toppings that could add hidden carbs. With these simple adjustments, you can confidently enjoy a keto-friendly salad at Applebee’s.
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Sides swaps: Replace fries with steamed broccoli, green beans, or a side salad
When dining at Applebee’s while following a keto diet, one of the simplest and most effective strategies is to focus on side swaps. Instead of defaulting to carb-heavy options like fries, which can quickly derail your macros, opt for low-carb alternatives like steamed broccoli, green beans, or a side salad. These swaps are not only keto-friendly but also packed with nutrients, helping you stay on track with your dietary goals. Most Applebee’s locations are accommodating to customization requests, so don’t hesitate to ask your server to replace fries or other high-carb sides with these healthier options.
Steamed broccoli is an excellent choice for a keto side swap. It’s low in carbs, high in fiber, and rich in vitamins like C and K. When ordering, ensure it’s steamed without added butter or sauces, as these can introduce hidden carbs or sugars. If you prefer a bit of flavor, ask for olive oil or a sprinkle of salt and pepper on the side. Broccoli pairs well with grilled meats or seafood entrees, making it a versatile and satisfying addition to your meal.
Another great option is green beans. Like broccoli, green beans are low in carbs and high in fiber, making them a perfect keto-friendly side. Request them steamed or lightly sautéed without sugary sauces or breading. Fresh green beans have a crisp texture that complements hearty main dishes, such as steak or chicken. If you’re concerned about added ingredients, don’t hesitate to clarify with your server that you’d like them prepared simply, with minimal seasoning.
A side salad is a third excellent choice for a keto side swap at Applebee’s. Opt for a basic house salad with mixed greens, cucumbers, tomatoes, and avocado if available. Be mindful of the dressing, as many options are high in sugar. Choose oil and vinegar, blue cheese, or ranch dressing, but ask for it on the side to control the portion. Avoid croutons, dried fruits, or other carb-heavy toppings. A side salad adds freshness and variety to your meal while keeping your carb intake low.
Making these side swaps at Applebee’s is a straightforward way to enjoy a meal out while sticking to your keto plan. By replacing fries with steamed broccoli, green beans, or a side salad, you’re not only reducing your carb intake but also increasing your vegetable consumption, which is beneficial for overall health. Remember to communicate your preferences clearly to your server, as most restaurants are happy to accommodate dietary needs. With these simple swaps, you can enjoy a delicious, keto-friendly meal at Applebee’s without feeling restricted.
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Keto beverages: Unsweetened iced tea, water with lemon, or diet soda options
When dining at Applebee’s while following a keto diet, choosing the right beverages is just as important as selecting keto-friendly food options. One excellent choice is unsweetened iced tea. This drink is naturally free of carbs and sugar, making it a perfect fit for keto. Be sure to ask for it without any added sweeteners or flavored syrups, as these can quickly add unwanted carbs. Unsweetened iced tea is not only refreshing but also hydrating, which is essential when maintaining a low-carb lifestyle. You can request a slice of lemon or lime to add a hint of flavor without compromising your keto goals.
Another simple yet keto-friendly beverage option at Applebee’s is water with lemon. This is arguably the most straightforward and healthiest choice available. Water is carb-free and essential for staying hydrated, especially when your body is in ketosis. Adding a slice of lemon not only enhances the flavor but also provides a small dose of vitamin C. Avoid asking for flavored water options, as these often contain added sugars or sweeteners that can disrupt ketosis. Stick to plain water with lemon for a refreshing and keto-approved drink.
For those who prefer something with a bit more flavor, diet soda options are available at Applebee’s and can be a good keto-friendly choice. Diet sodas are typically sweetened with artificial sweeteners like aspartame or sucralose, which do not contribute to carb intake. However, it’s important to consume these in moderation, as some studies suggest excessive intake of artificial sweeteners may affect insulin sensitivity. Popular diet soda options like Diet Coke, Diet Pepsi, or sugar-free iced tea variants are usually available. Always double-check with your server to ensure the drink is sugar-free to stay within your keto macros.
When ordering any of these beverages, be clear and specific with your request to avoid any accidental additions of sugar or carbs. For example, when ordering unsweetened iced tea, explicitly state, “unsweetened, with no added sugar or syrup.” Similarly, when asking for water with lemon, confirm that it’s just water and a lemon slice, with no flavored additives. These small precautions ensure your drink remains keto-compliant. By sticking to unsweetened iced tea, water with lemon, or diet soda options, you can enjoy a refreshing beverage at Applebee’s without derailing your keto diet.
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Frequently asked questions
Yes, Applebee's offers several keto-friendly options by customizing menu items, such as ordering burgers without the bun, choosing salads without high-carb toppings, or opting for grilled meats and low-carb sides.
You can enjoy grilled chicken or steak entrees, the Caesar Salad without croutons, or the Double-Glazed Baby Back Ribs (without the glaze) as keto-friendly options.
Yes, you can choose steamed broccoli, green beans, or a side salad without croutons and high-carb dressings to keep your meal keto-compliant.
Absolutely! Stick to unsweetened iced tea, water, or diet soda, and avoid sugary cocktails or sweetened beverages to stay within keto guidelines.
