Applebee’s Keto Menu Guide
We all know Applebee’s for their slogan “Eatin’ Good in the Neighborhood” and now you can eat keto in the neighborhood! While Applebee’s does not boast an official keto section of their menu, they certainly have ample amounts of ketogenic options to choose from. Like most restaurants in recent years, low-carb ordering has become commonplace amongst patrons so even if an item doesn’t fall within the realm of ideal keto macros, all it takes is an easy modification or two.
Check out our Applebee’s keto menu guide to know what to eat and what to avoid!
Three Rules to Ordering Keto at Applebee’s
1. Watch out for appetizers.
Appetizers are the perfect finger food before you dive into the main course. Sadly, most of them are filled with carbs so you need to be careful of these.
There are plenty of carbohydrate-ridden options such as breaded mozzarella sticks, nachos, fried chicken, chips, and salsa but you simply need to stay away from these on the keto diet.
If you feel like the main course won’t be enough for you, order a side salad with a low-carb dressing or the lemon olive oil vinaigrette to kick off your meal.
2. Be Cautious of Hidden Sugars.
Ribs are keto, right? You’re absolutely correct but not when they’re smothered in sugar. For example, the double glazed baby back ribs would be an ideal option–only if they came without the glaze. The good news? Most restaurants will accommodate you if you ask for the plain, simply seasoned version.
Remember to stay away from fried items, BBQ sauces, sugar filled sauces and dressings as well as any crunchy items. Stick to simple meals where you can easily see what’s on your table.
3. Don’t Drink Your Carbs.
Alcohol is allowed on the ketogenic diet in moderation. A safe bet would be a glass of low-carb wine or vodka on the rocks. Stay away from all the pre-mixed cocktails and drinks Applebee’s offers.
Opt for black coffee, unsweetened tea or water instead to make sure you aren’t drinking any sugar, and thus adding up your carbs for the day.
What should I order at Applebee’s?
There are several low-carb options you can get and not worry about getting kicked out of ketosis. For some, you can eat them as they come but for others, you’ll have to mildly customize to assure they are fully ketogenic.
Burgers and sandwiches
Most of the time, burgers and sandwiches are easy to maneuver. All you need to do is ask your server to hold the bun or bread, as well as any additional fries on the side–feel free to replace the fries with veggies, coleslaw, or a side salad. The only time it can get tricky is if the meat has BBQ sauce on it or there is a sugary sauce added inside. And the same goes for the wraps and rollups–just leave out the tortilla and any sugary sauces.
- Classic Bacon Cheeseburger
- Classic Cheeseburger
- Classic Burger
- Bacon Cheddar Grilled Chicken Sandwich
- Chicken Fajita Rollup
Salads
Remember to hold the croutons if you see them included as a salad topping. Also choose a keto-friendly dressing–your safest bets are those that happen to be cream- or oil-based. If you’re looking for particular substitutions, remember to take a look at Applebee’s nutrition guide to see what fits in your macros for the day. Most national chain restaurants have nutrition menus posted online so you can avoid any carb-ridden surprise!
- Grilled Chicken Caesar Salad
- Blackened Shrimp Caesar Salad
- House Salad with Bacon
- Tuscan Garden Shrimp Salad (no edamame)
Meats & Seafood
There are a plethora of excellent ketogenic meat, poultry, and fish selections at Applebee’s. Keep in mind, they usually come with mashed potatoes (or possibly rice or pasta), so ask your server to give you an extra portion of steamed broccoli (or other green vegetable) instead. You can also sub in a small salad to take the place of the extra serving of vegetables. Remember that fried dishes should be avoided to due to the carbohydrate content found in the breading.
- 6 oz. or 8 oz. Top Sirloin
- 12 oz. Ribeye
- Shrimp ‘N Parmesan Sirloin
- Bourbon Street Steak
- Bourbon Street Chicken & Shrimp
- Grilled Chicken Breast
- Blackened Cajun Salmon
- Blackened Tilapia
What to avoid at Applebee’s?
Here is a brief list of food items you should stay away from:
- Appetizers
- French fries
- Mozzarella sticks
- Soups
- Boneless wings
- Nachos
- Crispy, fried salads
- Fried chicken
- Fried shrimp
- BBQ ribs
- Pasta
- Sugary drinks
Are you on keto but wondering what to get at Applebee’s?
Let us know in the comments if this list was helpful during your trip to Applebee’s! For more tips check out our posts on how to eat keto at Olive Garden or what to order to stay keto at Burger King.
