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Keto-Friendly Meals Readily Available TGI Fridays

tgi friday sign scaled

With over 800 restaurants in over 60 countries, you may well find yourself at some time or another dining at TGI Friday’s. As with most dining restaurants there will always be lots of hidden carbs lurking on the menu.

And like any type of bar and grill restaurant (like T.G.I. Friday’s) is pretty much off limits for eating healthily right? Not so now! Your fave fast-food joint is offering more and more options, no matter what your eating restrictions may be TGI seem to be moving with dieting trends and offering a selection of dieters choices.

They now have a ‘gluten-free’ menu which can be useful in rooting out unwanted carbs, whether or not you’re actually allergic. Friday’s nutrition information is available online, but you can read the guide below to find your best bets.

As a keto dieter, you can eat a lot of things that many people on other diets can’t, big, juicy steaks; creamy, cheesy sauces; butter as a dipping sauce.

T.G.I. Friday’s has plenty of keto-friendly options—meals that have 15 grams of carbs or fewer, so they can fit into a keto dieter’s 20 to 50 grams of carbs per day allowance—for those trying their mightiest to stay in ketosis.

Here’s what else you can order that’ll definitely keep you under your daily carb allowance.

The food featuring the least amount of net carbs is the Sesame Orange Chicken (0g net carbs) and the item that contains the most amount of net carbs is the Loaded Chicken & Cheese (25g net carbs). Here’s a short food list of other keto options at TGI Friday’s:

Keto-Friendly Appetizers At TGI Friday’s

Pretty carb-y stuff here, with the exception of wings.

  •        Frank’s RedHot® Buffalo Wings, bone-in (3 net carbs, 39g fat, 71g protein)

  •        Grilled Wings (3 net carbs, 34g fat, 38g protein)

The Garlic Parmesan are pushing it with 11 net carbs. The BBQ and Whiskey-Glazed are way too carb-y.

Dips, go with one of the following:

  •        Blue Cheese, side (1 net carb, 21g fat, 2g protein)

  •        Ranch, side (1 net carb, 14g fat, 1g protein)

Low Carb Burgers At TGI Friday’s

TGI Friday’s has got with the program and serves burgers “green style,” (on a lettuce bun). Make sure also to avoid sauces, like whiskey-glazed. And fries obviously are out; order the side salad instead.

  •       Buffalo Wingman’s Burger, green style (7 net carbs, 50g fat, 45g protein)

  •        Really Good Cheeseburger (9 net carbs, 55g fat, 33g protein)

  •        Bacon Cheeseburger, green style (10 net carbs, 43g fat, 35g protein)

  •        Turkey Burger (10 net carbs, 11g fat, 25g protein)

  •        Beyond Meat Cheeseburger, green style (12 net carbs) – Unlike most veggie burgers, this one isn’t super-carby. Perfect for vegan keto eaters. (46g fat, 38g protein

Steak & Ribs At TGI Friday’s For Keto Dieters

  •        Center-Cut Sirloin, 6 oz.

  •        NY Strip, 14 oz.

Keto-Compatible Sandwiches At TGI Friday’s

Most of the sandwiches include breading or sugary glazes. Carb counts not available for modified orders.

  •        Turkey and Avocado BLT, no bread.

  •        French Dip, no bread – The roast beef, Swiss cheese and au jus dipping are fine. The onions add a few carbs, but so long as you skip the baguette, it shouldn’t kill your keto.

Low Carb Chicken & Seafood Options At TGI Friday’s

Lots of breading and sweet sauces here. Remember to stick with your basics: meat, veggies and salad. No exact carb counts available.

  •        Simply Grilled Salmon – Request extra spinach, broccoli or a side salad to replace the rice pilaf.

  •        Sizzling Chicken & Shrimp (or Cheese) – Other than the mashed potatoes, the ingredients are keto-compatible. You can pick around the onions if you want to save a few carbs. Calories are high, however, at 1100+.

  •        Bacon-Wrapped Shrimp – Pass on the rice and request extra super veggies.

Sides At TGI Friday’s For The Ketogenic Diet

  •        Super Veggies (4 net carbs, 0.5g fat, 2g protein)

  •        Coleslaw (5 net carbs, 8g fat, 1g protein)

  •        Lemon Butter Broccoli (6 net carbs, 11g fat, 4g protein)

Keto-Friendly Salads At TGI Friday’s

  •        House Salad, no Breadstick, no dressing (6 net carbs) – Dressings listed below. (4g fat, 5g protein)

  •        Caesar Salad, no Breadstick (12 net carbs) – This carb count includes the croutons. Leave them off and you’ll get the carbs down near zero. (27g fat, 6g protein)

  •        Million Dollar Cobb with Grilled Chicken, lunch portion (10 net carbs, 32g fat, 35g protein)

  •        Chicken Caesar salad with Grilled Chicken and Caesar Dressing, lunch portion (12 net carbs, 29g fat, 24g protein)

  •        Strawberry Fields with Grilled Chicken with Balsamic Vinaigrette Dressing, lunch portion (13 net carbs) – Fruit isn’t typically recommended for keto, but if you’ve got a taste for it, this one isn’t too high. (22g fat, 5g protein)

Low Carb Dressings At TGI Friday’s

  •        Blue Cheese (1 net carb, 21g fat, 2g protein)

  •        Caesar (1 net carb, 20g fat, 1g protein)

  •        Green Goddess (1 net carb,11g fat, 1g protein)

  •        Lemon Soy Vinaigrette (1 net carb, 13g fat, 1g protein)

  •        Ranch (1 net carb, 14g fat, 1g protein)

  •        Balsamic Vinaigrette (4 net carbs, 19g fat, 0g protein)

  •        BBQ Ranch (5 net carbs, 9g fat, 1g protein)

Soups At TGI Friday’s For Low Carb Diets

Not a common choice for keto, but if it’s cold outside and
you have a hankering, these shouldn’t kill your keto.

  •        White Cheddar Broccoli Cheese (16 net carbs, 20g fat, 11g protein)

  •       Tomato Basil (16 net carbs, 24g fat, 5g protein)

  •        Chicken Noodle (17 net carbs, 3.5g fat, 11g protein)

Keto-Compatible Breakfast At TGI Friday’s

Breakfast food is always an easy pick for keto eaters: eggsbacon, cheese, steak, sausage, all of it is low-carb.

Low Carb Drinks At TGI Friday’s 

Water, Perrier, coffee, hot or iced tea (unsweetened), or diet soda if you can’t resist. They also have sugar-free Red Bull (3 net carbs), but you probably won’t need that since keto gives you all the energy could ask for. TGI Friday’s also serves alcohol. If you’re there for a celebration, a glass of red wine or a light beer will run you about 5-7 net carbs.

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