Hello everyone!
I compiled together a low carb menu for anyone looking to eat keto at TGI Friday’s!
This list will help you make the correct decisions so you don’t accidentally indulge in those unhealthy carbs.
Some tips to point out.
Make sure not to order the breadsticks, rice, or mashed potatoes. Also, stay away from any sugary dressings or sauces. These foods carry a high amount of carbs and will knock you out of ketosis.
Stick to the meats, salads, and veggies.
Enjoy your Meal!
Quick tip: If your vegan or dairy-free, substituting butter for MCT oil is a smart choice. You can bring a side cup worth and use to pour on your salad or steamed veggies. This will make sure you’re still consuming your healthy fats to stay in ketosis. Check out my favorite MCT oil for keto.
Low Carb TGI Friday’s Options
(Data was taken from official TGI Friday’s menu.)
(Net Carbs = subtracting fiber from total carbs)
| Category | Menu | Net Carbs |
|---|---|---|
| Appetizers | ||
| Wings (Traditional) Buffalo | 3g | |
| Wings (Traditional) Garlic Parmesan | 11g | |
| Salads (No Breadstick) | ||
| Million Dollar Cobb Salad with Grilled Chicken (Lunch portion) with Green Goddess Dressing | 10g | |
| Chicken Caesar Salad with Grilled Chicken (Lunch portion) with Caesar Dressing | 12g | |
| House Salad | 6g | |
| Caesar Salad (with Caesar Dressing) | 12g | |
| Salad Dressings (1.25 Oz Serving) | ||
| Blue Cheese | 1g | |
| Caesar | 1g | |
| Green Goddess | 1g | |
| Lemon Soy Vinaigrette | 1g | |
| Ranch | 1g | |
| Burgers (Green Style -Lettuce Wrap) | ||
| Bacon Cheesesburger | 10g | |
| The Beyond Meat Cheeseburger | 12g | |
| Buffalo Wingman’s Burger | 7g | |
| Really Good Cheeseburger | 9g | |
| Turkey Burger | 10g | |
| Steaks (Order Without Mashed Potatoes & No Sauce) | ||
| Center-Cut Sirloin (Includes lemon-butter broccoli) | Around 10g | |
| New York Strip (Includes lemon-butter broccoli) | Around 10g | |
| Seafood (No Rice or Mashed Potatoes) | ||
| Bacon-Wrapped Shrimp with Super Veggies | Around 10g | |
| Grilled Salmon with Super Veggies | Around 10g | |
| Sizzling Chicken & Shrimp w/ Peppers | Around 10g | |
| Sizzling Chicken & Cheese w/ Peppers | Around 10g | |
| Breakfast | ||
| Steak & Eggs | 3g | |
| Side Bacon (3) | 1g | |
| Side Sausage (3) | 0g | |
| Beverages | ||
| Coffee (Black) | 0g | |
| Freshly Brewed Gold Peak Iced Tea | 0g | |
| Dasani | 0g | |
| Perrier | 0g |
