Dante Carrillo
TGI Fridays is known for its burgers and finger foods, but it also offers a range of keto-friendly options. From “green style” burgers served on a lettuce bun to grilled chicken breasts and steaks, there are plenty of choices for those on a keto diet. While appetizers can be tricky as they are often carb-based, wings and celery with a spicy beef queso dip are tasty keto-friendly options. Salads, such as the Cobb salad, can also be made keto-friendly by swapping out the house dressing for olive oil and vinegar. For those with a sweet tooth, a fruit cup or smoothie can satisfy your cravings, while red wine or light beer are keto-friendly alcoholic drinks.
| Characteristics | Values |
|---|---|
| Burgers | "Green style" (lettuce bun), turkey, bacon cheeseburger, beyond meat cheeseburger |
| Salads | Cobb salad, green goddess dressing, tomato & mozzarella salad |
| Chicken | Grilled chicken breasts, grilled wings |
| Steak | Flat iron steak, centre-cut sirloin, NY strip |
| Sandwiches | Turkey and avocado BLT (without bread) |
| Appetizers | Spicy beef queso dip with celery, spinach dip with veggies |
| Sides | Steamed broccoli, steamed vegetables, super veggies |
| Breakfast | Eggs, bacon, cheese, sausage |
| Drinks | Water, Perrier, coffee, unsweetened tea, red wine, light beer |
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What You'll Learn
Salads: Cobb, green goddess, or spinach
Salads are a great way to eat low-carb, and TGI Fridays offers several options that can be made keto-friendly with a few adjustments. Here are some tips for ordering keto-friendly salads at TGI Fridays:
Cobb Salad: The Cobb Salad at TGI Fridays is a popular choice among keto dieters. It typically includes grilled chicken, romaine and kale, chopped egg, bacon, cucumber, blue cheese, and cheddar cheese. To make it more keto-friendly, ask for olive oil and vinegar instead of the house dressing, as it usually contains sugar. You can also add extra meat or cheese to increase the healthy fats and protein content.
Green Goddess Salad: The Green Goddess dressing at TGI Fridays is made with avocados, making it a keto-friendly choice. You can add hard-boiled eggs and chicken to create a Cobb Salad variation. This combination provides a good balance of healthy fats, protein, and low-carb vegetables. As with the Cobb Salad, opt for olive oil and vinegar as your dressing to avoid hidden sugars.
Spinach Salad: While TGI Fridays may not offer a spinach-based salad, you can incorporate spinach into your meal by ordering the Spinach Dip with veggies. This dip can be enjoyed with broccoli, celery, and bell peppers on the side. Just be mindful of the portion size, as dips can be high in fat and calories. Additionally, check the ingredients of the dip to ensure it aligns with your keto macros.
When ordering salads at TGI Fridays or any restaurant, it's important to be mindful of the toppings, dressings, and hidden ingredients that may not be keto-friendly. Always ask for the dressing on the side, and opt for olive oil and vinegar or a simple vinaigrette. Avoid carb-heavy croutons, crispy noodles, and starchy vegetables. If you're unsure about the ingredients, don't hesitate to ask the server for clarification or make special requests to accommodate your keto diet.
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Burgers: bunless, green style (lettuce bun)
If you're on a keto diet and craving a burger, TGI Fridays has got you covered with their "`green style`" burgers. This simply means that you get a lettuce wrap instead of a bun, saving you 260 calories and lots of carbs! There is no additional charge for this substitution.
The "green style" option is available for several burgers on the menu, including the Buffalo Wingman's Burger, the Really Good Cheeseburger, the Bacon Cheeseburger, and the Beyond Meat Cheeseburger. You can also ask for a turkey burger, which has 400 fewer calories than the Buffalo Wingman's Burger.
When ordering keto at TGI Fridays, it's important to be mindful of sauces and sides. Avoid carb-heavy sauces and opt for steamed vegetables, a side salad, or steamed broccoli instead of fries. If you're ordering a salad, ask for olive oil and vinegar instead of the house dressing, which usually contains sugar.
With these options and substitutions, you can enjoy a delicious burger at TGI Fridays while sticking to your keto diet.
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Wings: classic, grilled, or breaded
If you're on a keto diet and craving some wings, TGI Fridays has some options, but it's important to be mindful of sauces and cooking methods.
Classic wings can be a keto-friendly option, especially when made with low-carb sauces. At TGI Fridays, classic wings with Frank's RedHot Buffalo sauce have only 3 grams of carbohydrates per serving. This option provides 640 calories, 39 grams of fat, 2660 mg of sodium, 3 grams of sugar, 3 grams of fiber, and 71 grams of protein.
Grilled wings are another suitable choice for keto dieters. TGI Fridays previously offered grilled wings, and while they may not be listed on the current menu, it's worth asking if they can accommodate this request. Grilled wings are typically cooked without breading and can be a healthier alternative to classic wings.
Breaded wings, on the other hand, are generally not recommended for keto dieters due to the breading adding carbohydrates. If you're set on ordering wings at TGI Fridays, it's best to avoid breaded wings and opt for the classic or grilled varieties. Additionally, be cautious of sugary sauces that can increase the carbohydrate content.
When ordering wings or any other dish at TGI Fridays while on a keto diet, always review the menu carefully, inquire about modifications, and make informed choices to ensure your selections align with your dietary needs.
Lastly, while keto dining at TGI Fridays is possible, it's important to remember that preparing your meals at home gives you greater control over ingredients and nutritional content.
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Steak: sirloin, NY strip, flat iron
Steak is a staple for keto dieters, and TGI Fridays offers keto-friendly steak options, including the Centre-Cut Sirloin and the NY Strip. Here are some tips and recommendations for ordering keto-friendly steak at TGI Fridays:
Centre-Cut Sirloin:
The Centre-Cut Sirloin is a keto-friendly option at TGI Fridays. This cut of steak is typically served without a sauce, making it a good choice for those on a keto diet. Be sure to order your steak dry and grilled rather than crispy to avoid any unexpected carbohydrates. You can also ask for your steak to be cooked in butter or olive oil instead of other cooking fats.
NY Strip:
The NY Strip steak is another keto-friendly option at TGI Fridays. This cut of steak is also typically served without sauce, making it a safe choice for keto dieters. Remember to order your steak grilled and dry to avoid any hidden carbohydrates. You can also request your steak to be cooked in butter for added flavour and to stay within your keto guidelines.
Flat Iron Steak:
While Flat Iron steak is not mentioned as an option at TGI Fridays, it is a type of steak that is typically keto-friendly due to its low-carb content. If TGI Fridays offers this cut, it may be a good option to inquire about. As with the other steaks, be sure to order it without any sauces or breading to keep it keto-compliant.
Side Dish Options:
When ordering steak at TGI Fridays on a keto diet, it's important to pay attention to your side dish choices. Steamed vegetables, such as broccoli, or a side salad with olive oil and vinegar dressing, are recommended. Avoid carb-heavy sides like mashed potatoes, rice, or sugar snap peas, which are too starchy for keto dieters.
Customization:
Don't be afraid to customize your order to make it keto-friendly. Ask for your steak to be cooked in butter or olive oil, and avoid any sauces or breading. You can also request extra vegetables or a lettuce wrap instead of a bun to accompany your steak.
Remember to carefully review the menu and ask questions about ingredients and preparation methods to ensure your meal aligns with your keto diet guidelines.
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Breakfast: eggs, bacon, steak, sausage
Breakfast is a great time to eat keto at TGI Fridays. You can enjoy eggs, bacon, steak, and sausage—all low-carb options. If you're feeling indulgent, add some cheese on the side, too. Just remember to stay hydrated with water, coffee, or tea, and you're good to go!
Now, let's dive into some mouth-watering details about each of these breakfast options and how they fit into a keto diet:
Eggs: Eggs are a versatile breakfast choice and a great source of protein and healthy fats. At TGI Fridays, you can expect them cooked to your liking, whether scrambled, fried, or boiled. Pair them with some bacon or sausage for a classic breakfast combo.
Bacon: Bacon is a staple of any keto diet, and TGI Fridays will likely offer crispy, juicy bacon strips or even a side of bacon bits to sprinkle over your eggs or salad. Just be mindful that bacon can be high in sodium, so enjoy it in moderation.
Steak: Steak is a keto dieter's dream, and TGI Fridays offers a variety of cuts like the centre-cut sirloin or NY strip. Ask for your steak dry-grilled and unsauced to keep it keto-friendly. Pair it with some steamed veggies or a side salad for a well-rounded breakfast.
Sausage: Sausage can be a great keto option, but be mindful of the type of sausage. Go for a plain, high-meat-content sausage and avoid those with fillers like breadcrumbs. At TGI Fridays, you might find sausage patties, links, or even a side of crumbled sausage to sprinkle over your eggs.
Remember, when dining out on a keto diet, it's always a good idea to ask about the ingredients and cooking methods to ensure your meal aligns with your dietary needs. Enjoy your keto breakfast at TGI Fridays!
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Frequently asked questions
Appetizers are usually carb-based, but wings are a keto-friendly option at TGI Fridays. You can also ask for celery instead of chips with the spicy beef queso dip.
TGI Fridays offers "green style" burgers, which are served on a lettuce bun instead of a regular bun. The turkey burger is a lighter option with 10 net carbs, 11g fat, and 25g protein. You can also order steak, grilled chicken breasts, and bunless burgers. Salads are another good option, as long as you avoid carb-heavy ingredients and dressings. The Cobb salad is a popular choice.
For drinks, you can stick to water, Perrier, coffee, or unsweetened tea. If you want an alcoholic drink, opt for a glass of red wine or light beer, which will have around 5-7 net carbs.
Desserts are typically high in carbohydrates, but if you're looking for a traditional dessert, the OREO Madness is the best choice in terms of calories. It contains 540 calories and 79g carbohydrates. You can also order half a slice of cake to reduce the amount of carbs and calories.
