Yes, Red Lobster is known for their super-indulgent Lobsterfest. But, it’s really those infamous cheddar bay biscuits that will probably do you in. Still, as the name implies, the majority of Red Lobster’s menu is centered around seafood. And, luckily for us, seafood is mostly very low carb. That means we can create some really fancy low carb Red Lobster meals.

Let’s start with the obvious question: Is lobster low carb?

At 0g net carbs, it sure is. But it’s important to note that not all food from the sea is inherently low carb.

Here’s a quick guide to the carb amounts in common seafood (per 100g):

  • Fish – Generally 0g net carbs
  • Shrimp – 0g net carbs
  • Lobster – 0g net carbs
  • Crab – 0g net carbs
  • Oysters – 12g net carbs
  • Mussels – 7g net carbs

 

red lobster low carb


 

Take Home Message: Not all seafood is the same. Oysters and mussels do contain a decent amount of carbs. When consumed in excess, those carbs add up quickly.

Thankfully, Red Lobster does not serve oysters or mussels. The only seafood you need to watch out for are those foods that are prepared fried or contain a sugary glaze or sauce.


 

Low Carb Red Lobster Options

Appetizers

  • Buffalo Chicken Wings – 4g net carbs
  • Crab Cakes – 12g net carbs
  • Stuffed Mushrooms – 11g net carbs
  • Jumbo Shrimp Cocktail – 11g net carbs

 

 

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Salads

  • Caesar Salad – Around 11g net carbs with croutons (should be actually much lower without croutons)
  • Garden Salad – Around 8g net carbs

Pro-Tip: You can add chicken, shrimp, lobster or salmon to your Caesar salad without adding any additional carbs

 

Order by Entree

Order the following items off the menu and make some customizations

  • Wood-Grilled Shrimp – around 1g net carb
    • Ask for no rice pilaf and your choice of 2 low carb sides
  • Shrimp Your Way – around 6g net carbs for 2 portions of Shrimp Scampi
    • Choose 2 or 3 portions of shrimp scampi and a choice of a low carb side
  • Create Your Own Combination
    • Choose 2 or 3 of the following and one low carb side
      • Wild-Caught Oven-Broiled Flounder – 1g net carb
      • Wood-Grilled Tilapia – 1g net carb
      • Peppercorn-Grilled Sirloin – 1g net carb
      • Wood-Grilled Shrimp (ask for no rice pilaf) – 1g net carb
      • Wood-Grilled Sea Scallops – 2g net carbs
      • Garlic Shrimp Scampi – 4g net carbs
  • Salmon New Orleans – 7g net carbs + 2 low carb sides
  • Snow Crab Legs – 0g net carbs + 2 low carb sides
  • Rock Lobster Tail – 2g net carbs – No rice pilaf + 1 low carb side
  • Filet Mignon – 1g net carb (no mashed potatoes) + 2 low carb sides
  • Mixed Grill with Salmon – 4g net carbs (no rice pilaf + 2 low carb sides)
  • Mixed Grill with Sirloin – 5g net carbs (no rice pilaf + 2 low carb sides)
  • Rock Lobster and Steak (Filet or NY Strip) – 2g net carbs (no mashed potatoes + 2 low carb sides)
  • 7 oz Sirloin – 1g net carb (no mashed potatoes + 2 low carb sides)
  • 12 oz NY Strip – 1g net carb (no mashed potatoes + 2 low carb sides)
  • Wood Grilled Shrimp and Sirloin – 2g net carbs (no mashed potatoes + 2 low carb sides)

A few maybe orders

  • Bar Harbor Lobster Bake without the linguini noodles (though that may not be worth it)
  • Ultimate Feast, no rice pilaf and sub the Walt’s Favorite Shrimp for an extra portion of the lobster, crab legs or shrimp scampi + your choice of a low carb side.

 

 

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Seafood

The signature dish, the Maine Red Lobster contains 0g carbs! That means you can go to town on some Live Maine Lobster and melted butter! The entree portion comes with 2 sides, so you can choose from the low carb sides list.

Another 0g option is Wild Caught Snow Crab Legs

More options:

  • Shrimp Scampi – 3g net carbs
  • Cedar Plank Entrees
    • Colossal Shrimp and Salmon – 9g net carbs
    • Surf and Turf – Filet – 9g net carbs
    • Surf and Turf – NY Strip – 9g net carbs
    • Surf and Turf – Sirloin – 9g net carbs

 

Today’s Catch (Fresh Fish Broiled)

Almost any fresh caught “Today’s Catch” fishes (prepared broiled) is completely fine, including:

Arctic Char, Cod, Flounder, Grouper, Gulf Snapper, Haddock, Halibut, Lake Whitefish, North Pacific King Crab Legs, Ono, Opah, Pacific Snapper, Perch, Rainbow Trout, Red Rockfish, Salmon, Sole, Tilapia, Tuna, Walleye

 

The Low Carb Sides

  • Wood-Grilled Shrimp Skewer Add-on – 0g net carbs
  • Fresh Seasonal Asparagus – 2g net carbs
  • Seasoned Fresh Broccoli – 5g net carbs
  • Garden Salad – Around 8g net carbs
  • Tomato-Mozzarella Caprese – 8g net carbs

 

Sauces

Almost all the sauces are low carb, most famously being Red Lobster’s savory melted butter.

  • Melted Butter – 0g net carb
  • Sour Cream – <1g net carb
  • Blue Cheese Dressing – 2g net carbs
  • Caesar Dressing – <1g net carb
  • Marinara Sauce – 4g net carbs
  • Pico de Gallo – 2g net carbs
  • Ranch Dressing – 2g net carbs
  • Tartar Sauce – 4g net carbs

 

low carb red lobster

 

Sample Keto Red Lobster meal

Putting it all together, here’s a sample multi-course, low carb Red Lobster order.

 

Appetizer: Buffalo Wings = 4g net carbs

Entree: Shrimp and Steak Combo (2g net carbs total)

Sides: Broccoli (5g net carbs) and Asparagus (2g net carbs)

Total: 13g net carbs – Very good for eating out at a restaurant!

 

As you can see, you can order a very decadent meal at Red Lobster that is going to satiate from a fat and protein perspective. All this while keeping your total net carbohydrate intake relatively low. You can absolutely fit a Red Lobster keto meal into your day.

 

We hope this guide helps you cook up an awesome low carb Red Lobster meal. If you’re in the mood for a similar type of dining experience, check out our keto Olive Garden guide!

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Source: Red Lobster Nutrition