Dining out at TGI Friday’s, with its presence in over 60 countries, is a familiar experience for many.
While it’s easy to assume that a bar and grill restaurant would be off-limits for health-conscious diners, TGI Friday’s is breaking the mould by offering a variety of keto-friendly options.
This guide will help you navigate the TGI Friday’s keto menu and make choices that align with your dietary needs.
Appetizers to Kick Off Your Meal
While many appetizers are typically carb-heavy, TGI Friday’s offers a couple of standout keto-friendly options:
- Frank’s RedHot® Buffalo Wings, bone-in: With only 3 net carbs, these wings pack a punch with 39g fat and 71g protein.
- Grilled Wings: Similarly, these wings come in at 3 net carbs, 34g fat, and 38g protein.
For dipping, stick with:
- Blue Cheese: Just 1 net carb with 21g fat and 2g protein.
- Ranch: Another low-carb choice at 1 net carb, 14g fat, and 1g protein.
Burgers Done Right
TGI Friday’s has embraced the low-carb lifestyle by offering “green style” burgers served on a lettuce bun. Avoid carb-heavy sauces and opt for a side salad instead of fries.
- Buffalo Wingman’s Burger, green style: 7 net carbs, 50g fat, and 45g protein.
- Really Good Cheeseburger: 9 net carbs, 55g fat, and 33g protein.
- Bacon Cheeseburger, green style: 10 net carbs, 43g fat, and 35g protein.
- Turkey Burger: A lighter option with 10 net carbs, 11g fat, and 25g protein.
- Beyond Meat Cheeseburger, green style: Great for vegan keto eaters at 12 net carbs, 46g fat, and 38g protein.
Steak & Ribs for the Win
Steak is a staple for keto dieters, and TGI Friday’s offers cuts that fit the bill:
- Centre-Cut Sirloin, 6 oz.
- NY Strip, 14 oz.
Sandwiches sans Carbs
Most sandwiches at TGI Friday’s come with bread, but you can modify them to fit your keto diet:
- Turkey and Avocado BLT, no bread.
- French Dip, no bread: Enjoy the roast beef, Swiss cheese, and au jus without the baguette.
Seafood & Chicken Choices
Seafood and chicken dishes often come with carb-heavy sides or sauces, so customize your order:
- Simply Grilled Salmon: Ask for extra spinach, broccoli, or a side salad instead of rice pilaf.
- Sizzling Chicken & Shrimp (or Cheese): Skip the mashed potatoes and go light on the onions.
- Bacon-Wrapped Shrimp: Substitute the rice for more veggies.
Keto-Friendly Sides
Pair your main course with these low-carb sides:
- Super Veggies: 4 net carbs, 0.5g fat, and 2g protein.
- Coleslaw: 5 net carbs, 8g fat, and 1g protein.
- Lemon Butter Broccoli: 6 net carbs, 11g fat, and 4g protein.
Salads that Satisfy
Salads can be a great keto option, provided you watch out for hidden carbs:
- House Salad, no Breadstick, no dressing: 6 net carbs, 4g fat, and 5g protein.
- Caesar Salad, no Breadstick: Reduce the 12 net carbs by omitting croutons.
- Million Dollar Cobb with Grilled Chicken: 10 net carbs, 32g fat, and 35g protein.
- Chicken Caesar Salad with Grilled Chicken and Caesar Dressing: 12 net carbs, 29g fat, and 24g protein.
- Strawberry Fields with Grilled Chicken with Balsamic Vinaigrette Dressing: Slightly higher at 13 net carbs, 22g fat, and 5g protein.
Dressing It Up
Choose from these low-carb dressings:
- Blue Cheese: 1 net carb, 21g fat, and 2g protein.
- Caesar: 1 net carb, 20g fat, and 1g protein.
- Green Goddess: 1 net carb, 11g fat, and 1g protein.
- Lemon Soy Vinaigrette: 1 net carb, 13g fat, and 1g protein.
- Ranch: 1 net carb, 14g fat, and 1g protein.
- Balsamic Vinaigrette: 4 net carbs, 19g fat, and 0g protein.
- BBQ Ranch: 5 net carbs, 9g fat, and 1g protein.
Soup’s On
If you’re craving something warm, these soups won’t derail your diet:
- White Cheddar Broccoli Cheese: 16 net carbs, 20g fat, and 11g protein.
- Tomato Basil: 16 net carbs, 24g fat, and 5g protein.
- Chicken Noodle: 17 net carbs, 3.5g fat, and 11g protein.
Breakfast Bonanza
Breakfast is an easy win for keto eaters with options like eggs, bacon, cheese, steak, and sausage—all low-carb.
Sipping Low-Carb Drinks
Stay hydrated with water, Perrier, coffee, or unsweetened tea. If you’re celebrating, opt for a glass of red wine or light beer, which will set you back about 5-7 net carbs.
Conclusion
Dining at TGI Friday’s while sticking to a keto diet is entirely possible with a little knowledge and preparation. With an array of low-carb options, you can enjoy a delicious meal without straying from your dietary goals.