Ordering Keto at TGI Friday’s

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)

CategoryMenuNet Carbs
Wings (Traditional) Buffalo3g
Wings (Traditional) Garlic Parmesan11g
Salads (No Breadstick)
Million Dollar Cobb Salad with Grilled Chicken (Lunch portion)
with Green Goddess Dressing
Chicken Caesar Salad with Grilled Chicken (Lunch portion) with Caesar Dressing12g
House Salad6g
Caesar Salad (with Caesar Dressing)12g
Salad Dressings (1.25 Oz Serving)
Blue Cheese 1g
Green Goddess1g
Lemon Soy Vinaigrette1g
Burgers (Green Style -Lettuce Wrap)
Bacon Cheesesburger 10g
The Beyond Meat Cheeseburger12g
Buffalo Wingman’s Burger 7g
Really Good Cheeseburger9g
Turkey Burger10g
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 VeggiesAround 10g
Grilled Salmon with Super VeggiesAround 10g
Sizzling Chicken & Shrimp w/ Peppers Around 10g
Sizzling Chicken & Cheese w/ PeppersAround 10g
Steak & Eggs3g
Side Bacon (3)1g
Side Sausage (3)0g
Coffee (Black)0g
Freshly Brewed Gold Peak Iced Tea0g
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