Smarter Entrée Selection
When ordering your main course, focus on grilled proteins and veggie-based patties to reduce fat and calories. The sheer volume of choices at Red Robin means some items can be exceptionally high in calories and sodium, but there are equally delicious alternatives.
Grilled Protein Options
- Simply Grilled Chicken Sandwich: This is a top-tier choice, providing a substantial 32g of protein with a controlled 370 calories. You get all the classic burger toppings—pickles, lettuce, tomato, and red onions—without the heavy calorie count of a fried or double-patty option.
- Ensenada Chicken Platter: For a non-burger option, this platter features ancho-grilled chicken breasts served with salsa and salsa-ranch dressing. Opt for a single breast and ask for the dressings and cheese on the side to manage your intake. It's a great source of lean protein.
- Sear-ious Salmon: Salmon is a lean protein packed with healthy omega-3 fatty acids. This option can be an excellent main course when paired with a non-carb side like steamed broccoli.
Plant-Based and Lighter Burgers
For those seeking a meatless meal or a lower-fat option, Red Robin has several compelling choices:
- Keep It Simple Veggie Burger: The ancient-grain patty is a good source of protein and fiber. It's served with lettuce, tomato, onion, and Swiss cheese. For a vegan option, order it without the cheese and swap the bun for a lettuce wrap.
- The Wedgie™ Burger: This bun-less burger wrapped in lettuce is a smart low-carb alternative to a traditional burger. You can choose a turkey or beef patty and customize it with fresh toppings like avocado, tomatoes, and onions.
- Grilled Turkey Burger: A turkey patty is a much leaner protein source than beef, automatically reducing the fat content of your meal. To maximize health benefits, ask for a lettuce wrap instead of a bun and use light chipotle aioli on the side.
Customizing Your Order
Most of the nutritional damage at Red Robin comes from heavy toppings, rich sauces, and high-calorie sides. Fortunately, their customizable menu allows for easy swaps to cut down on unnecessary calories, fat, and sodium.
- Bun vs. Wrap: A simple switch from a Tavern bun to a lettuce wrap can save over 100 calories and significantly reduce carbs. A gluten-free bun is also an option for those with dietary restrictions.
- Sauce Control: Many sauces and spreads, like aioli and mayo, are major calorie culprits. Request sauces on the side so you can control how much you use. Low-calorie condiments like mustard, salsa, and relish are also available.
- Topping Wisely: Cheese and bacon add considerable calories and fat. Skipping them or using low-calorie options like pepper jack cheese can make a big difference. Pile on fresh, low-calorie vegetables like lettuce, tomato, onion, pickles, and jalapeños, which are often free additions.
Selecting the Best Sides
The famous "bottomless" sides at Red Robin, particularly the steak fries and onion rings, can quickly derail a healthy meal plan. Making a mindful side choice is one of the most impactful decisions you can make.
Healthier Side Swaps
- Steamed Broccoli: The clear winner for a healthy side. Steamed broccoli is low in calories (around 30 per serving) and provides essential vitamins and fiber. It's a bottomless option, so you can enjoy as much as you'd like without the guilt.
- House Salad: Another bottomless option, the house salad with light dressing on the side is a great way to increase your vegetable intake. Ask for no cheese and croutons to reduce calories further.
- Coleslaw: While often served with creamy dressings, coleslaw can be a lighter choice than fries, especially if you get the dressing on the side.
Side Comparison
| Side Option | Calorie Estimate | Key Nutritional Info | Considerations |
|---|---|---|---|
| Steamed Broccoli | 30 calories | Low calorie, high fiber, vitamin C source | Bottomless, healthiest option |
| House Salad | 120 calories | Mix of vegetables, good with light dressing | Bottomless, ask for dressing on side |
| Sweet Potato Fries | 410 calories | High in vitamins A and C, but still fried | Fried, higher calorie count |
| Yukon Chips | 490 calories | High fat, moderate calories | Fried, single serving |
| Steak Fries | 510+ calories | High calorie, high fat, high sodium | Bottomless, avoid refills |
Conclusion: Your Strategy for a Lighter Meal
Eating healthy at a place known for gourmet burgers and bottomless sides doesn't have to be a struggle. The key is to be proactive and make informed choices. Start with a grilled protein like chicken or salmon, or a lighter patty like the turkey or veggie option, and serve it on a lettuce wrap to cut carbs. Control your toppings by asking for cheese and high-fat sauces on the side or omitting them entirely. Finally, make the smartest side swap by choosing steamed broccoli or a house salad instead of the higher-calorie fried items. By following these simple but effective strategies, you can enjoy a satisfying and nutritious Red Robin meal while staying on track with your health goals. Learn more about making smart choices at Red Robin by checking out their official nutritional information.
