Brenda Khan
If you're following a keto diet and find yourself at Applebee's, you can still enjoy a satisfying meal with a few smart choices. While Applebee's is known for its hearty, carb-heavy options, there are several menu items that can be modified to fit your low-carb lifestyle. Focus on dishes like grilled meats, such as the Bourbon Street Steak or the Grilled Chicken Breast, and pair them with non-starchy vegetables or a side salad without croutons. Skip the bread, fries, and sugary sauces, and opt for butter or olive oil-based dressings instead. With a little creativity and customization, you can stay on track with your keto goals while dining 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), Oil & Vinegar |
| Avoid | Bread, Fries, Onion Rings, Sweet Sauces, Honey Mustard, BBQ Sauce |
| Customization Tips | Ask for no bread/bun, double veggies, extra butter/oil for cooking |
| Beverages | Unsweetened Iced Tea, Water, Diet Soda, Unsweetened Coffee |
| Dessert Alternatives | None (most desserts are high-carb; consider berries with whipped cream if available) |
| Carb Range | Aim for dishes under 20g net carbs per meal |
| Popular Keto Choices | Grilled Chicken Breast with Broccoli, Steak with Buttered Asparagus |
| Special Requests | Ask for nutritional info or confirm ingredients with staff |
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What You'll Learn
- Appetizers: Cheese-stuffed mushrooms, mozzarella sticks, or wings without breading are keto-friendly starters
- Salads: Grilled chicken salads with oil and vinegar dressing, no croutons or sugary toppings
- Steaks: Opt for sirloin or ribeye with butter, paired with steamed broccoli or cauliflower
- Seafood: Grilled shrimp or salmon with lemon butter, served with non-starchy vegetables
- Sides: Swap fries for green beans, steamed broccoli, or a side Caesar salad without croutons
Appetizers: Cheese-stuffed mushrooms, mozzarella sticks, or wings without breading are keto-friendly starters
When dining at Applebee’s on a keto diet, choosing the right appetizers is key to staying within your macros while enjoying your meal. Cheese-stuffed mushrooms are an excellent keto-friendly option. These mushrooms are typically filled with a creamy cheese mixture, offering a rich and satisfying flavor without the carbs. Be sure to ask for them without any breadcrumb topping to keep them fully keto-compliant. This appetizer provides healthy fats from the cheese and minimal carbs, making it a perfect starter for your meal.
Another great choice is mozzarella sticks, but with a keto twist. While traditional mozzarella sticks are breaded and fried, some Applebee’s locations offer a low-carb version or allow customization. Opt for unbreaded mozzarella sticks if available, or ask if they can be prepared without the breading. Pair them with a low-carb marinara sauce or a creamy, sugar-free dipping sauce to keep the dish keto-friendly. The cheese provides protein and fat, making it a filling and indulgent appetizer.
For those who prefer something savory and protein-rich, wings without breading are an ideal keto option. Applebee’s offers classic wings that can be ordered plain or with a keto-friendly sauce like buffalo or garlic parmesan. Avoid sauces with added sugar, such as BBQ or sweet chili, as these can derail your keto goals. Wings are naturally low in carbs and high in protein, making them a fantastic choice to keep you satiated without compromising your diet.
When ordering these appetizers, always double-check with your server to ensure they can be prepared without high-carb ingredients. For example, confirm that the cheese-stuffed mushrooms are free of breadcrumbs and that the mozzarella sticks are unbreaded. Customization is often possible, so don’t hesitate to ask for modifications to fit your keto needs. These appetizers allow you to enjoy the flavors of Applebee’s while staying true to your low-carb lifestyle.
Lastly, portion control is important, even with keto-friendly options. Sharing an appetizer or saving part of it for later can help you avoid overeating while keeping your macros in check. By choosing cheese-stuffed mushrooms, mozzarella sticks, or unbreaded wings, you can start your meal at Applebee’s on a delicious and keto-compliant note. These options prove that dining out on keto doesn’t mean sacrificing flavor or variety.
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Salads: Grilled chicken salads with oil and vinegar dressing, no croutons or sugary toppings
When dining at Applebee’s on a keto diet, salads can be a fantastic option, but it’s crucial to customize them to fit your macros. One of the best choices is a grilled chicken salad with oil and vinegar dressing, ensuring you avoid croutons and sugary toppings. Start by ordering a grilled chicken salad, which typically includes a hearty portion of protein from the chicken, paired with fresh greens. Grilled chicken is an excellent keto-friendly protein source, as it’s low in carbs and high in essential nutrients. Make sure to specify that you want the chicken grilled, not breaded or fried, to keep it carb-free.
Next, focus on the dressing. Oil and vinegar dressing is a perfect keto choice because it’s naturally low in carbs and free from added sugars, which are often found in creamy or sweetened dressings. Applebee’s oil and vinegar dressing is typically made with olive oil, vinegar, and simple seasonings, making it a safe and flavorful option. Be sure to ask for the dressing on the side so you can control the amount you use, as even healthy fats should be consumed in moderation on keto.
When customizing your salad, strictly avoid croutons and sugary toppings. Croutons are high in carbs and offer no nutritional value for a keto diet. Similarly, toppings like dried fruits, candied nuts, or sweet glazes can quickly add unnecessary sugars and carbs. Instead, stick to non-starchy vegetables like cucumbers, tomatoes, avocado (if available), or extra greens to bulk up your salad without compromising your keto goals.
Portion size matters, too. Applebee’s salads can be generous, so consider asking for a side salad or splitting a full-sized one if you’re watching your calorie intake. The grilled chicken salad with oil and vinegar dressing is not only satisfying but also aligns perfectly with keto principles, providing a balance of protein, healthy fats, and fiber from the greens. This meal is a smart choice for anyone looking to stay in ketosis while enjoying a meal out.
Finally, don’t hesitate to communicate your dietary needs clearly to your server. Applebee’s is generally accommodating to special requests, and they can help ensure your salad is prepared exactly as you need it. By opting for a grilled chicken salad with oil and vinegar dressing and skipping the croutons and sugary toppings, you’ll enjoy a delicious, keto-friendly meal that keeps you on track with your health goals.
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Steaks: Opt for sirloin or ribeye with butter, paired with steamed broccoli or cauliflower
When dining at Applebee's while following a keto diet, steaks are an excellent choice due to their high protein and fat content, with minimal carbs. Opt for sirloin or ribeye, as these cuts are naturally low in carbs and rich in flavor. Both options are lean enough to fit within your macros while still providing the satisfaction of a hearty meal. To enhance the richness and keep it keto-friendly, request a pat of butter on top of your steak. Butter adds healthy fats without any carbs, making it a perfect addition to your dish. This simple modification ensures your meal remains indulgent and aligned with your dietary goals.
When ordering, be explicit with your request to ensure no unwanted carbs sneak into your dish. Ask for the steak to be grilled without any sugary marinades or sauces, as these can add hidden carbs. A plain grill with salt, pepper, and butter is ideal. Applebee's is typically accommodating of special requests, so don't hesitate to customize your order to fit your keto needs. This approach ensures you get a clean, high-fat, low-carb meal that keeps you on track.
To complete your keto-friendly steak meal, pair it with steamed broccoli or cauliflower. Both vegetables are low in carbs and high in fiber, making them excellent keto options. Steamed vegetables are a healthier alternative to sides like mashed potatoes or fries, which are loaded with carbs. Request your vegetables without any added sauces or butter (unless you want extra fat), as these can sometimes contain hidden sugars. A plain steamed side will complement your steak perfectly while keeping your carb count low.
For added flavor, consider asking for a side of melted butter or olive oil to drizzle over your steamed vegetables. This not only enhances the taste but also increases your fat intake, which is beneficial for maintaining ketosis. Avoid any bread or croutons that might come with the meal, as these will derail your keto efforts. By sticking to steak with butter and steamed vegetables, you'll enjoy a satisfying, nutrient-dense meal that fits seamlessly into your keto lifestyle.
Finally, don't forget to skip the starchy sides and sauces that often accompany steak dishes at Applebee's. Items like loaded baked potatoes, mac and cheese, or BBQ sauce are high in carbs and should be avoided. Stick to your sirloin or ribeye with butter and steamed broccoli or cauliflower for a meal that’s both delicious and keto-compliant. This combination ensures you stay within your macros while enjoying a restaurant meal without guilt. With a little customization, Applebee's can be a great spot for keto dining.
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Seafood: Grilled shrimp or salmon with lemon butter, served with non-starchy vegetables
When dining at Applebee’s on a keto diet, opting for Seafood: Grilled shrimp or salmon with lemon butter, served with non-starchy vegetables is an excellent choice. Both shrimp and salmon are high in protein and healthy fats, making them keto-friendly options. The lemon butter adds a burst of flavor without significantly increasing carbs, as long as it’s used in moderation. This dish is not only satisfying but also aligns perfectly with your macronutrient goals.
To customize this meal for keto, start by requesting the shrimp or salmon to be grilled without breading or sugary marinades. Applebee’s typically offers grilled options, which are ideal for low-carb diets. The lemon butter sauce is a great choice because it’s low in carbs and enhances the natural flavors of the seafood. Be sure to ask for the sauce on the side so you can control the amount you use, ensuring you don’t exceed your carb limit.
Pairing your grilled shrimp or salmon with non-starchy vegetables is key to keeping the meal keto-friendly. Applebee’s often serves steamed broccoli, asparagus, or green beans as sides. These vegetables are low in carbs and high in fiber, making them perfect companions to your seafood. Avoid starchy options like mashed potatoes or corn, as they will spike your carb intake. Instead, focus on leafy greens and cruciferous vegetables to keep your meal nutritious and aligned with keto principles.
When ordering, be clear with your server about your dietary needs. For example, say, “I’d like the grilled shrimp with lemon butter, served with steamed broccoli, and please hold any high-carb sides.” This ensures your meal is prepared exactly as you need it. Additionally, consider skipping any bread or appetizers that might come with the meal to avoid unnecessary carbs.
Finally, portion control is important, even with keto-friendly foods. While shrimp and salmon are nutritious, they are calorie-dense, so be mindful of your serving size. A standard portion of 4-6 ounces of seafood, paired with a generous serving of non-starchy vegetables, will keep you full and satisfied without derailing your keto goals. Enjoying this meal at Applebee’s proves that eating out on keto can be both delicious and straightforward with the right choices.
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Sides: Swap fries for green beans, steamed broccoli, or a side Caesar salad without croutons
When dining at Applebee’s on a keto diet, one of the simplest yet most effective strategies is to focus on swapping high-carb sides for low-carb alternatives. Instead of opting for fries, which are loaded with carbs and not keto-friendly, ask for green beans, steamed broccoli, or a side Caesar salad without croutons. These options are not only low in carbs but also packed with nutrients that align with your keto goals. Green beans and broccoli, for instance, are rich in fiber and vitamins, helping you stay full and satisfied without derailing your macros.
Green beans are an excellent choice because they are naturally low in carbs and pair well with almost any entrée. They’re typically steamed or lightly seasoned, keeping the calorie and carb count minimal. Similarly, steamed broccoli is a keto staple, offering a crunchy texture and a wealth of nutrients like vitamin C and K. Both vegetables can be enjoyed plain or with a drizzle of olive oil or butter for added flavor without compromising your keto diet.
If you’re craving something with a bit more flavor, consider ordering a side Caesar salad without croutons. The croutons are the carb culprits here, so removing them instantly makes this dish keto-friendly. The romaine lettuce, Parmesan cheese, and Caesar dressing are all low in carbs and high in healthy fats, making it a perfect side for your meal. Just be sure to ask for the dressing on the side to control the portion and avoid any hidden sugars.
Making these swaps is not only easy but also ensures you stay within your keto macros while enjoying a meal out. It’s all about being mindful of what you’re ordering and not being afraid to customize your meal. Applebee’s is generally accommodating to special requests, so don’t hesitate to ask for these low-carb sides instead of fries. This small change can make a big difference in keeping you on track with your keto lifestyle.
Finally, remember that portion control is key, even with keto-friendly sides. While green beans, broccoli, and Caesar salad are excellent choices, overeating can still impact your macros. Pair these sides with a protein-rich entrée like grilled chicken or steak, and you’ll have a balanced, satisfying keto meal at Applebee’s. By focusing on these simple swaps, you can enjoy dining out without sacrificing your dietary goals.
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Frequently asked questions
Yes, Applebee's offers several options that can be modified to fit a keto diet, such as salads, steaks, and burgers without buns.
Keto-friendly choices include the Grilled Chicken Breast, Cedar Salmon, and the Oriental Chicken Salad without crispy noodles or high-carb dressings.
Absolutely! You can order any burger "bunless" and pair it with a side of steamed broccoli or a side salad instead of fries.
Yes, you can choose sides like steamed broccoli, green beans, or a side salad with oil and vinegar or ranch dressing (in moderation).
Opt for low-carb dressings like ranch, blue cheese, or Caesar, but ask for them on the side to control portions and avoid added sugars.
