Does Red Lobster Offer Low-Carb Meals?

December 6, 2025 •

4 min read

Over 45 million Americans follow a low-carb diet, and many are curious about how to dine out without derailing their progress. The good news is that yes, Red Lobster offers low-carb meals, but success depends on making smart choices and some simple modifications to avoid hidden carbohydrates. This guide will help you navigate the menu to find the best options.

Quick Summary

Red Lobster provides several low-carb and keto-friendly meal options, primarily centered around grilled, broiled, or steamed seafood. Customizing orders, such as avoiding breading, glazes, and high-carb sides like rice pilaf or biscuits, is key to success. Excellent choices include snow crab legs, fresh lobster, and grilled shrimp or salmon paired with green beans or a side salad.

Key Points

Grilled or Broiled is Best: Opt for grilled, broiled, or steamed seafood like lobster, salmon, and shrimp to avoid unnecessary carbs from breading.
Ditch the Biscuits: The famous Cheddar Bay Biscuits are high in carbs and should be skipped on a low-carb or keto diet.
Choose Your Sides Wisely: Replace high-carb sides such as rice, potatoes, and fries with low-carb vegetable options like green beans or a side Caesar salad (no croutons).
Customize Your Order: Don't hesitate to request plain preparation with melted butter instead of sugary sauces or glazes, especially for combination platters.
The 'Create Your Own' is Your Friend: Utilize the 'Create Your Own Ultimate Feast' feature to combine low-carb proteins like grilled shrimp and sirloin for a custom, diet-friendly meal.
Watch Out for Hidden Carbs: Be aware that some seafood dishes, like certain stuffed lobsters or shrimp scampi, include a higher carb count due to filling or pasta.

Navigating the Red Lobster Menu for Low-Carb Options

While Red Lobster is famous for its Cheddar Bay Biscuits and high-carb pasta dishes, the core of its menu—fresh seafood—is naturally low in carbohydrates. The trick to keeping your meal low-carb lies in how the protein is prepared and which side dishes are selected.

The Golden Rules for Ordering Low-Carb at Red Lobster

Prioritize Grilled, Broiled, or Steamed Seafood: Opt for preparations that avoid breading and sugary sauces. Menu items like snow crab legs, fresh lobster, or grilled salmon are excellent choices. Simple cooking methods preserve the low-carb nature of the protein.
Say 'No' to the Biscuits and Carby Sides: The Cheddar Bay Biscuits, while delicious, are high in carbs and should be skipped on a low-carb diet. Also, replace starchy sides like baked potatoes, rice pilaf, and fries with low-carb alternatives.
Customize Your Combos: Use the "Create Your Own Ultimate Feast" to your advantage. Combine grilled or broiled options like sirloin, scallops, and shrimp, and request low-carb side substitutions.
Watch the Sauces and Glazes: Many sauces, especially sweet glazes, can contain hidden sugars and carbs. Ask for your protein plain, or with a simple topping like melted butter or pico de gallo, which are low-carb friendly.

Low-Carb-Friendly Entrée Selections

When scanning the menu, look for these items to build a successful low-carb meal:

Wild-Caught Snow Crab Legs: These are a fantastic low-carb choice, especially when dipped in melted butter.
Live Maritime Lobster: Simple steamed lobster is zero carbs and a luxurious, protein-rich option.
Fresh Fish: Grilled or broiled salmon and rainbow trout are excellent choices. Ensure they are not served with a high-carb glaze.
Wood-Grilled Scallops or Shrimp Skewers: These offer pure, unbreaded seafood. Ask for them to be prepared with simple seasoning and melted butter instead of other sauces.
Steak and Surf & Turf: A plain sirloin or filet mignon combined with grilled seafood is a robust and satisfying low-carb meal. Confirm with your server that the steak is not marinated in a sugary sauce.

Low-Carb Side Dish Swaps

While many Red Lobster meals come with starchy sides, several low-carb substitutions are available to round out your plate:

Side Caesar Salad: Order without the croutons and ask for a low-carb dressing like blue cheese or Caesar.
Green Beans: This is a great, simple vegetable side with a low-carb count.
Fresh Broccoli: In many locations, steamed broccoli is a standard, low-carb offering. Request it without any sauces or seasonings that may contain sugar.
Coleslaw: Some diners find the coleslaw an acceptable option, but be mindful of its 10-12g carb count, which may be too high for strict keto diets.

Customizing Dishes for Low-Carb Dieters

Avoid Breading: For items like Shrimp Scampi, specify 'no pasta'. The buttery garlic shrimp itself is low-carb, but it's traditionally served over linguine.
Double Down on Veggies: Request to substitute both starchy sides for two servings of low-carb vegetables like green beans or broccoli.
Choose the Right Toppings: Skip high-carb toppings like wild rice pilaf that often accompany grilled seafood. Instead, ask for extra melted butter.

Comparison Table: Low-Carb vs. High-Carb Options


Menu Item	Low-Carb Preparation	Typical High-Carb Version	Notes on Carb Count
Lobster	Steamed Live Lobster (0g carbs)	Stuffed Live Lobster (11g carbs)	Stuffed lobster adds more carbs, but a plain steamed lobster is extremely low in carbs.
Shrimp Scampi	Garlic shrimp only, no pasta (Low carb)	Served over linguine pasta (High carb)	The sauce is low in carbs, but the accompanying pasta is the main carb source.
Salmon	Wood-grilled salmon with no glaze (1g net carb)	New Orleans Salmon with sauce and rice (Higher carb)	Request no sauce and a low-carb side to keep the carb count minimal.
Sides	Green Beans (7g net carbs)	Rice Pilaf, Baked Potato, or Fries (High carb)	A simple veggie side is the most reliable low-carb choice.

Conclusion: Low-Carb Dining is Achievable at Red Lobster

Yes, Red Lobster does offer low-carb meals, but success requires careful menu navigation and a willingness to customize. By focusing on grilled, broiled, or steamed seafood, skipping high-carb starters and sides like biscuits and rice, and choosing plain melted butter over sugary glazes, you can enjoy a satisfying meal that aligns with your low-carb diet. Always remember to communicate your preferences clearly with your server, and you'll find plenty of delicious seafood and steak options to choose from.

Low-Carb Diet Resources

For more information on the principles of a low-carb or keto diet, consult the official website of the Diet Doctor, a trusted resource in low-carb eating. Diet Doctor: Low-Carb Guide

Frequently Asked Questions

No, Red Lobster's Cheddar Bay Biscuits are not low-carb. They contain a significant amount of carbohydrates and are not suitable for a strict low-carb or keto diet.

Yes, but you must ask for it to be served without the linguine pasta. The buttery garlic shrimp is low-carb, so request a substitution for the pasta, like an extra side of green beans.

Good low-carb appetizer options include the bacon-wrapped sea scallops, which have only 5g of carbs for six scallops, and the shrimp cocktail. Ask for melted butter instead of cocktail sauce for the lowest carb count.

Yes, some dressings are low-carb. Melted butter is zero carbs, and Caesar and Blue Cheese dressings are also relatively low in carbs. Avoid sugary or creamy dressings.

No, a baked potato is a high-carb side and should be avoided on a low-carb diet. Choose low-carb substitutions like green beans or broccoli instead.

Stick to water, unsweetened iced tea, or diet soda. Avoid sugary drinks like regular sodas, juices, or sweetened teas.

No, the Crispy Brussels Sprouts at Red Lobster are surprisingly high in carbs (around 42g net carbs) due to a sweet soy-ginger glaze. It is best to avoid them or confirm they can be served plain.