Eating at a burger joint like Red Robin while following a low-carb diet may seem difficult. The unlimited fries, buns, and high-carb sauces present challenges. However, with strategies and menu adjustments, it is possible to enjoy a satisfying meal that fits dietary goals. The key is to customize the order and concentrate on the burger's essential elements: the patty, cheese, and fresh toppings.
Low Carb Burgers: The "Wedgie-Style" Method
Red Robin provides the "Wedgie-style" option to eliminate the bun by replacing it with a fresh lettuce wrap. This change reduces carbohydrates and allows the meal to be built around the protein and low-carb toppings. For example:
- The Royal Red Robin: Order it "Wedgie-style" to enjoy the beef patty, bacon, and fried egg.
- The Guacamole Bacon Burger: Order it in a lettuce wrap for a keto-friendly choice.
- The Black & Bleu Burger: Keep the bleu cheese crumbles and sautéed mushrooms for a low-carb experience.
Essential Substitutions for Low Carb Dining
Consider these substitutions when customizing your order:
- Protein: Swap the standard beef patty for a grilled chicken breast or a turkey burger patty. The Impossible patty is also a lower-carb choice, but check the exact nutrition.
- Sauces: Request sauces on the side to control portions. Avoid high-sugar sauces like Whiskey River BBQ sauce and many ketchups. Mayonnaise and yellow mustard are safer, or ask for Ranch or Blue Cheese dressing.
- Toppings: Add low-carb extras like lettuce, tomato, pickles, red onion, and jalapeños. Avoid onion straws, tortilla strips, or crispy jalapeño coins.
Low Carb Protein Options: A Comparison
The right protein choice can significantly impact the overall carb count. Here's a comparison of low-carb protein options at Red Robin:
| Protein Option (estimated) | Carbs (g) | Calories (est.) | Protein (g) |
|---|---|---|---|
| Gourmet Beef Patty | 0 | 290 | 27 |
| Grilled Chicken Breast | ~0 | ~220 | High |
| Turkey Burger Patty | Low | ~90 | High |
| Sear-ious Salmon | Low | ~480 | 32 |
Note: Carb and calorie counts for these proteins can vary based on preparation and do not include toppings, sauce, or buns.
Keto-Friendly Side Dish Guide
Red Robin offers several low-carb side options:
- Bottomless Steamed Broccoli: This choice is packed with nutrients and fiber, and it is bottomless.
- Bottomless House Salad: Order this without croutons. Request a low-carb dressing like Ranch or Blue Cheese on the side.
- Side Salad: Another option, especially if a smaller portion is desired.
Low Carb Entrees Beyond the Burger
If a burger isn't preferred, there are low-carb-friendly entrees at Red Robin:
- Avo-Cobb-o Salad: Omit the garlic toast.
- Sear-ious Salmon: Ask to skip the coleslaw, which can contain hidden sugars.
- Bone-In Wings: A half order of the plain bone-in wings is a low-carb appetizer or small meal. Pair it with a side of Blue Cheese dressing.
Conclusion
Eating low carb at Red Robin is possible and can be delicious. By ordering burgers "Wedgie-style" or bunless, choosing sides like steamed broccoli or a house salad, and being mindful of sauces and toppings, a full meal can be enjoyed without compromising a diet. Use the official nutritional guide to make informed choices. These tips can help in confidently navigating the Red Robin menu and enjoying your meal.
Visit Red Robin's Official Nutrition Information page for detailed dietary info.
