Navigating the Applebee's Menu with Keto
Dining out while following a ketogenic diet can be challenging, but Applebee's provides several dishes that can be easily modified to fit your low-carb lifestyle. The key is to be diligent about removing non-compliant ingredients like buns, croutons, and sugary sauces, and making smart substitutions for sides. By understanding the menu and what to ask for, you can enjoy a flavorful and compliant meal.
Keto-Friendly Entrees: Meat and Seafood
The most straightforward path to a keto meal at Applebee's is to focus on their grilled meats and seafood. These are often served plain, allowing you to control the additions.
- Top Sirloin Steak: Available in 6-ounce or 8-ounce portions, this is a zero-carb, high-protein powerhouse. Request no mashed potatoes and substitute with a keto-friendly side like steamed broccoli or garlicky green beans.
- Grilled Chicken Breast: This is a safe and simple option. Order it plain to avoid any hidden sugary marinades or glazes. Pair it with a side of vegetables.
- Blackened Cajun Salmon: A fantastic choice for healthy fats and protein. Just confirm that the seasoning is low-carb and swap out any starchy sides.
- Bourbon Street Chicken and Shrimp: This entree features grilled chicken, sautéed shrimp, mushrooms, and onions in a garlic butter sauce. Request this with a low-carb vegetable side instead of potatoes.
- Double-Glazed Baby Back Ribs: While ribs are a meat, the glaze is typically very high in sugar and carbs. If you want ribs, ask for them with no sauce and no glaze. Be aware this may change the flavor profile significantly.
Smartly Ordered Salads
Salads at Applebee's can be deceptive, often loaded with croutons and high-sugar dressings. With a few simple tweaks, they can become a delicious and satisfying keto meal.
- Grilled Chicken Caesar Salad: Order this with no croutons. The Caesar dressing is generally low in carbs, but always confirm the nutritional info or ask for oil and vinegar.
- Blackened Shrimp Caesar Salad: Similar to the chicken version, this is a solid choice when you hold the croutons.
- House Salad: A basic house salad is the safest bet. Order with no croutons and a keto-compliant dressing like ranch, blue cheese, or lemon olive oil vinaigrette on the side.
Best Sides and Dressings for Keto
Choosing the right sides is crucial for maintaining ketosis. Avoid fries, mashed potatoes, and onion rings entirely.
- Steamed Broccoli: A perfect low-carb vegetable side.
- Garlicky Green Beans: A flavorful and keto-friendly option.
- Homestyle Cheesy Broccoli: Be mindful of the cheese sauce, but this can often fit within daily carb limits.
For dressings, opt for creamy, full-fat options that are lower in sugar:
- Ranch: A classic choice, ask for it on the side.
- Bleu Cheese: Often a safe and flavorful option.
- Lemon Olive Oil Vinaigrette: One of the lowest-carb options available.
Customizing Burgers for Low-Carb Dining
Don't write off burgers entirely. The patty is keto-friendly; it's the bun and high-carb toppings that must be avoided. Order any burger without the bun and substitute fries with a keto side like steamed broccoli. Many diners request a lettuce wrap for their burger. A Classic Bacon Cheeseburger with no bun is a prime example of a delicious keto meal.
Comparison Table: Keto-Friendly Applebee's Orders
| Menu Item | Standard Carbs (Approx.) | Keto Modification | Keto Result |
|---|---|---|---|
| Classic Bacon Cheeseburger | 45g+ (with bun and fries) | No bun, no fries, sub steamed broccoli | Low-carb, high-fat burger bowl |
| Grilled Chicken Caesar Salad | 13g+ (with croutons and dressing) | No croutons, sub dressing for lemon olive oil vinaigrette | Low-carb, high-protein salad |
| Double-Glazed Baby Back Ribs | 50g+ (with glaze and fries) | No glaze, no fries, sub garlicky green beans | Low-carb, high-protein rib entree |
| Blackened Cajun Salmon | 5g+ (with standard sides) | Sub standard sides for steamed broccoli | Keto-friendly, omega-3 rich meal |
Conclusion
Ultimately, the question, "Does Applebees have anything keto friendly?" can be answered with a resounding yes, provided you are willing to customize your order. With a focus on un-sauced grilled proteins like steak and chicken, carefully selected salads without croutons, and smart side substitutions, you can easily create a fulfilling meal that aligns with your ketogenic diet. Always be proactive with your server, asking for sauces on the side and avoiding anything fried or breaded. By following these simple rules, Applebee's can be a perfectly viable dining option on a low-carb journey. For the most accurate nutritional details, consult the official Applebee's nutrition calculator online.
References
How to Eat Keto at Applebee's - WebMD. WebMD. Retrieved from https://www.webmd.com/diet/how-to-eat-keto-at-applebees Applebee's Keto Menu Guide - Ketogenic.com. Retrieved from https://ketogenic.com/applebees-keto-menu-guide/
