How Can I Reduce Calories at Red Robin?

January 8, 2026 •

4 min read

According to the Red Robin website, some menu items, like the Towering Onion Rings®, can pack over 1,000 calories alone, making it crucial to know your options if you want to reduce calories at Red Robin. This guide offers actionable strategies to make your next visit a more mindful and health-conscious experience.

Quick Summary

This guide provides practical strategies for reducing caloric intake at Red Robin, from modifying burgers with lighter proteins and bun-free options to selecting healthier appetizers and sides. It covers how to use the restaurant's customizable menu to your advantage and make informed choices to align with your dietary goals.

Key Points

Swap the Bun: Opt for a lettuce wrap or skip the bun to save 150-210+ calories.
Choose Lighter Proteins: Replace the standard beef patty with a grilled chicken, turkey, or veggie patty to save hundreds of calories.
Pick Smarter Sides: Substitute bottomless fries for steamed broccoli or a side salad to significantly lower your meal's calorie count.
Control Your Sauces: Ask for high-calorie sauces like mayo and aioli on the side, or opt for lower-calorie alternatives like mustard or salsa.
Avoid High-Calorie Drinks: Skip the milkshakes and sweetened teas in favor of water, diet soda, or unsweetened iced tea.
Steer Clear of Appetizers: Most appetizers are very high in calories; choose lighter starters like a wedge salad or skip them entirely.

Making Smarter Burger Choices

One of the most effective ways to reduce calories at Red Robin is by customizing your burger order. The standard gourmet cheeseburger comes with a beef patty and a brioche bun, which contribute significantly to the total calorie count. By making a few simple modifications, you can enjoy the same great flavor with fewer calories.

Protein Swaps for a Lighter Burger

Swap a beef patty for a veggie patty: Opting for the ancient-grain-and-quinoa veggie patty can save you over 200 calories compared to a beef patty. It's a flavorful and satisfying alternative.
Choose a turkey or chicken patty: A turkey patty is another excellent lean protein choice, shaving around 90 calories off your meal. A grilled chicken breast patty offers an even leaner protein source, saving about 220 calories.
Embrace the Impossible™ patty: The plant-based Impossible™ patty can save you approximately 100 calories compared to a standard beef patty.

Bun Alternatives and Modifications

Carbohydrates from buns add a significant number of calories. Red Robin offers several ways to modify your burger to reduce this impact.

Go 'Wedgie' style: Order your burger as a 'Wedgie' to have it served in a fresh lettuce wrap instead of a bun, drastically cutting carbs and calories.
Ask for 'No Bun': Eliminating the bun entirely can save you between 150 and 210 calories, depending on the type.
Consider a gluten-free bun: While not as low in calories as a lettuce wrap, a gluten-free bun can still be a better option for some dietary needs.

Mindful Topping and Sauce Selection

Toppings and sauces are calorie landmines. Here's how to navigate them mindfully:

Skip the cheese: Cutting the cheese can save up to 110 calories per burger. Ask for a lighter cheese like Pepper-Jack for a smaller reduction, or skip it altogether.
Go easy on high-calorie sauces: Request sauces like mayo and aioli on the side, or better yet, replace them with low-calorie options like mustard or salsa.
Load up on low-cal veggies: Fresh toppings like lettuce, tomato, onions, and pickles add flavor and volume for very few calories.

Healthier Sides and Appetizers

Red Robin is known for its bottomless fries, but those crispy favorites can quickly derail a low-calorie meal. Instead, explore these healthier alternatives.

Side Dish Swaps

Swap Bottomless Fries for Bottomless Broccoli: This is one of the best and most nutritious swaps you can make. Steamed broccoli is packed with vitamins and fiber for minimal calories.
Choose a Bottomless Side Salad: A plain house salad is a great option. Just be sure to get the dressing on the side and use it sparingly to control your calorie intake.

Appetizer Alternatives

Many of Red Robin's appetizers, like the Towering Onion Rings® or Mozzarella Sticks, are very high in calories and fat.

Opt for the Classic Wedge Salad: A vegetable-based appetizer like the Classic Wedge Salad is a far better choice for starting your meal without excessive calories.
Consider Chips with Guacamole and Salsa: Guacamole provides healthy fats and fiber, which helps you feel full.

Sample Menu Comparison: High-Calorie vs. Low-Calorie Order

Here’s a clear comparison to illustrate the calorie-saving potential of making conscious choices at Red Robin.


Item	High-Calorie Order	Approx. Calories	Low-Calorie Alternative	Approx. Calories	Calorie Savings
Burger	Royal Red Robin Burger® with Brioche Bun	1,180	Keep It Simple Burger with Lettuce Wrap	540	640
Side	Bottomless Steak Fries	370	Bottomless Steamed Broccoli	~50	~320
Appetizer	Towering Onion Rings®	1,290	Classic Wedge Salad	~400	~890
Drink	Monster Red Robin Chocolate Malt	1,100	Water or Diet Soda	0-10	1,090-1,100
TOTAL	~3,940 Calories		~990 Calories		~2,950 Calories

Drink Options: Beyond the Milkshake

Red Robin's milkshakes and specialty beverages are notoriously high in sugar and calories. For a low-calorie drink, stick with the basics.

Water: The best option for zero calories, zero sugar, and hydration.
Unsweetened Iced Tea: A low-calorie choice, though you should avoid adding sugar.
Diet Soda or Sparkling Water: Zero-calorie options like Diet Coke® or AHA® sparkling water are available.

Conclusion

Enjoying a meal at Red Robin while managing your calorie intake is completely achievable with some savvy menu choices. By opting for lighter protein options, using lettuce wraps instead of buns, choosing nutrient-dense sides like broccoli or a side salad, and being mindful of high-calorie sauces and drinks, you can significantly reduce your calorie count without compromising on flavor. Use Red Robin's nutrition calculator online to build your meal and stay on track with your health goals. For more specific information, check the official Red Robin nutrition page to help plan your next visit.

Expert Tip

Red Robin is committed to providing customization options for guests with various dietary preferences. You can find more information about their menu hacks and nutritional information directly on their website.

Frequently Asked Questions

The lowest calorie burger option is the 'Keep It Simple' burger, especially when ordered with a lettuce wrap instead of a bun. The veggie patty is also a very low-calorie protein choice.

Yes, you can order any burger 'Wedgie Style,' which means it comes served in a fresh lettuce wrap instead of a bun. This significantly reduces calories and carbs.

No, the bottomless steak fries are a high-calorie side. A healthier, bottomless alternative is the steamed broccoli or a side salad.

For lower-calorie flavor, consider mustard or salsa instead of high-fat options like mayonnaise or aioli. You can also request sauces on the side to control how much you use.

To reduce calories in a salad, ask for the dressing on the side and use it sparingly. You should also request to hold high-calorie toppings like cheese, bacon, and croutons.

No, Red Robin's milkshakes are very high in calories and sugar. It is best to stick with water or a zero-calorie drink if you are watching your caloric intake.

Yes, Red Robin provides a customizable nutrition calculator on their website, which you can use to plan your meal and check calorie counts for specific modifications.