How to order Keto at US Chain Restaurants and eat for free on your birthday

Keto Eating Out at Chain Restaurants in the US

Eating out and staying Keto can sound tricky at first but is very doable especially if you do your research ahead of time on what you can order.

Below you’ll find not only the most popular US Sit-Down Chain Restaurants with Keto options to order, but also whether you can sign up today to join their rewards / birthday program and get a freebie during your birthday month.

I don’t know about you but I LOVE FREE FOOD!

The list is based on the offers I received in June 2021 for my birthday month. Programs might change and feel free to email or message Keto Anywhere on Social Media if you see a needed ajdustment!

Here’s the list of restaurants you’ll find below - sorted alphabetically

Applebee’s

Bahama Breeze Island Grill

Big Bowl

BJ’s Restaurant and Brewhouse

Bubba Gump

Buffalo Wild Wings

California Pizza Kitchen

The Cheesecake Factory

Chili’s

Claim Jumper

Denny’s

IHOP - International House of Pancakes

Joe’s Seafood & Prime Steak

Maggiano’s

McCormick’s and Schmicks

Mitchell’s Fish Market

Mon Ami Gabi

Morton’s Steak House

Olive Garden

Palm Restaurant

PF Chang’s

Rainforest Café

Red Lobster

Red Robin

Saltgrass Steakhouse

TGIF - TGI Friday’s

Weber Grill


To be added soon: Bonefish Grill, Capital Grill, Carraba’s, Cheddar’s Scratch Kitchen, Corner Bakery, Fogo de Chao, Hooters, Cracker Barrel, Hu Hot, Longhorn Steakhouse, Mission BBQ, Ruth Chris, Texas Roadhouse, Outback, Uncle Julio’s, Waffle House, Wildfire, Yardhouse


Looking for Fast food places to order Keto at?

Check out the Blogpost with Keto friendly options at Fast Foods places starting with A-L and the separate post for M-Z.


Quick Reference Cards are available too! Printable version to come soon!


US Chain Restaurants and what Keto friendly options you can choose from!

Keto at Applebee’s

  • American style restaurant with a neighborhood feel

  • Keto friendly order options at Applebee’s:

    • Sirloin, Ribeye and Strip Steaks with Broccoli

    • Grilled Chicken Breast

    • Blackened Cajun Salmon

    • Burger SKIP Bun

    • Various Salads - SKIP croutons, corn, carrots and other carby ingredients. Stick to Ranch as dressing

    • Sides: Garlicky Green Beans, Broccoli, Cheesy Broccoli

  • Rewards:

    • No program on their website


Keto at Bahama Breeze Island Grill

  • Sit down restaurant featuring Caribbean inspired dishes and decor

  • Keto friendly order options at Bahama Breeze Island Grill:

    • Jamaican Jerk Wings - no sauce

    • Grilled Burger - no bun

    • Grilled Salmon or Steak with broccoli

    • Various Salads

  • Rewards:

    • They have a mailing list. Not sure if it also sends birthday rewards


Keto at Big Bowl

  • Asian inspired cuisine where you can either order à la carte or go with a stir fry where you pick your own protein and veggies

  • Keto friendly order options at Big Bowl:

    • Ahi Tuna Poké - sub cauliflower rice or order without rice

    • Stir fry - Pick a protein, low carb vegetables, cauliflower rice and no sauce

  • Rewards:

    • Part of the Lettuce Entertain you group

    • Join the Frequent Diner Club. Get $10 for $150 spend plus a $15 Birthday reward


 
 

Keto at BJ’s Restaurant and Brewhouse

  • American sit-down chain restaurant headquartered in Huntington Beach, California

  • Keto friendly order options at BJ’s:

    • Honey Sriracha Brussels Sprouts - no sauce

    • Ahi Poke - no chips

    • Turmeric Roasted Cauliflower

    • Various Salads

    • Slow roasted entrees like Prime Rib, Trip Tip Wedge, Double Bone-In Pork Chop

    • Lemon Thyme Chicken - no rice

    • Trip Tip and Chicken or Shrimp Combo

    • BJ’s Classic Ribeye

    • Enlightened Seared Ahi Tuna Salad

    • Atlantic Salmon

    • Sides: Avocado, sautéed green beans, broccoli, asparagus, bacon, garlic roasted vegetables

    • If you’re craving the Deep Dish pizza, most mini’s come in at 17-19g Carbs

  • Rewards:

    • Free Premier Rewards program - $10 for for 100 points = $100 spent

    • Free Pizookie when you sign up and for your birthday - not keto friendly ;)


Keto at Bubba Gump

  • Restaurant inspired by the movie Forrest Gump which has lots of shrimps options but also non-shrimp ones

  • Keto friendly order options at Bubba Gump:

    • Sandwich / Burger no bun - stick to Mayo as a sauce

    • Bourbon St. Mahi Mahi - Charbroiled Cajun Spiced Mahi Mahi

    • “Of Course We Have Scampi!” - Shrimp, SUB Linguine for steamed broccoli, Lobster Butter Sauce, Parmesan Cheese, Tomatoes, SKIP Garlic Bread

    • Grilled Seafood Trio - Shrimp New Orleans, Bourbon Flounder, Lobster Butter Shrimp, SKIP Steamed Rice, Broccoli

    • Crab and Shrimp Boil for Two - Snow Crab, Shrimp, Andouille Sausage, SKIP Corn on the Cob, SKIP Red Potatoes. Garlic or Cajun.

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait.


 
 

Keto at Buffalo Wild Wings

  • Chain Restaurant specializing on Chicken Wings. You pick your type of Wing (Boneless vs Traditional) as well as Sauces / Rub (those are Keto friendly) + a side

  • Keto friendly order options at Buffalo Wild WIngs:

    • Traditional Wings with a dry seasoning like Chipotle BBQ Dry Rub or Salt and Vinegar + a ceasar’s side salad, SKIP croutons

    • Burger no bun

  • Rewards:

    • Sign up for free and receive 6 free wings with an order of $10 + during your birthday month


Keto at California Pizza Kitchen

  • CPK has a lot more than Pizza! California inspired restaurant that has great food for the whole family.

  • Keto friendly order options at California Pizza Kitchen:

    • Salads: My favorite is the Roasted Veggie Salad with Grilled Shrimp - SKIP Corn and tomatoies

    • STEAK!! Their Ribeye is amazing. Here’s how I order it: “Ribeye, rare, regular butter instead of blue-cheese butter (personal preference), SUB potatoes with asparagus, no dressing on the arugula salad - there’s no upcharge for the sub!

    • Shrimp Scampi Zucchini - SKIP the Fettuccine and ask for more Zucchini ribbons

  • Rewards:

    • Sign up for free and get a small appetizer for free

    • $5 reward for every $75 spent

    • Free Dessert or Entrée (up to $20) and double points on your birthday. Reward depends on what level you’re at on your birthday


 
 

Keto at the Cheesecake Factory

  • The Cheesecake factory must be the sit down restaurant with the largest Menu. It doesn’t just operate under this name but also under Grand Lux.

  • Keto friendly order options at the Cheesecake Factory:

    • Crispy Brussels Sprouts - no glaze

    • Thai Lettuce wraps - no sauces

    • Chargrilled NY Steak, Grilled Salmon, Pan roasted Chicken with Keto friendly side (see below)

    • Carne Asada Steak - no sauce

    • Various Salads and Burger options - no bun

    • Various omelettes or create your own with 4 of these: Bacon, Ham, Sausage, Cheddar, Jack, Swiss, Fontina, Goat Cheese, Avocado, Roasted Peppers, Fresh Mushrooms, Asparagus, Spinach, Bell Peppers, Fresh Tomato, Red or Green Onions.

    • Sides: Green Beans, Sautéed Spinach, Broccoli, Grilled Asparagus

    • There is a Low Carb Cheesecake on the menu too that comes in around 24g net carbs and most likely on the relaxed Keto side with sweeteners being used that may raise your blood sugar levels

  • Rewards:

    • They have a mailing list but I’m not sure it also sends Birthday rewards


Keto at Chili’s

  • Family friendly sit down restaurant serving Tex-Mex and American inspired dishes

  • Keto friendly order options at Chili’s:

    • Various Salads - SKIP croutons, corn etc

    • Texas Dry Rub Ribs or any steak with broccoli. Can also be topped with Avocado

    • Cheesy Bacon BBQ Chicken

    • Smokehouse Combos

    • Sides: Broccoli, Asparagus

    • It’s a trap: Do not order the Skillet Queso - there’s more than cheese in here and it comes in at a whopping 116g Net Carbs

  • Rewards:

    • Free Chips & Salad each visit - not Keto friendly

    • Occasional free appetizers, delivery etc

    • Free dessert in your birthday month


Keto at Claim Jumper

  • Restaurant with a Saloon vibe. A bit of everything on the menu and fantastic Sunday Brunch!

  • Keto friendly order options at Claim Jumper:

    • Tuesday’s: They currently (June 2021) have a promo for a Tuesday Tomahawk dinner. $139 for 2 and includes a salad option, 35oz Tomahawk with 2 sides and dessert

    • Salads

    • Burger no bun - the only Burger Keto friendly side: salad comes with an upcharge :/

    • Lots of grilled steak and fish options - different sides here which include Brussels Sprouts, Asparagus and Salads

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait.


Keto at Denny’s

  • American table service diner-style restaurant chain

  • Keto friendly order options at Denny’s:

    • House Salad

    • Ultimate Omelette

    • T-Bone Steak and Eggs

    • Santa Fe Sizzlin Skillet - NO Potatoes

    • Sides: Eggs, Bacon, Sausage, Garden Side Salad, Grilled Ham Slice

  • Rewards:

    • Sign up for free and get 20% off at your next visit

    • Birthday surprise!


Keto at IHOP

  • You’re in luck because IHOP does not just have pancakes but BEWARE of the omelettes!

  • Keto friendly order options at IHOP:

    • All the Omelette but make sure to order with REAL Eggs and NO Pancake Batter. The standard Omelettes have Pancake batter to make them fluffier

    • Breakfast Sampler (with all the meats), NO Hashbrowns or order them on the side to give to someone else

    • Sirloin Steak Tips and Eggs

    • Chicken & Veggie Salad

    • Grilled Tilapia

    • SIDES: Hickory Bacon and Turkey Bacon Strips, Slice of Ham

  • Rewards:

    • All the free pancakes. As you sign up and for your birthday. Not keto friendly but great to share with carby friends


Keto at Joe’s Seafood & Prime Steak

  • Higher end seafood and steak house restaurant with locations in some major cities in the US like Chicago, Miami and Las Vegas

  • Keto friendly order option’s at Joe’s

    • Ahi Tuna or Steak Tartare

    • Oysters

    • Various Salads

    • Stone Crabs

    • Grilled Seafood Platter

    • Any grilled meat or fish

    • Sides: Sauteed Spinach, broccolini, steamed asparagus

  • Reward:


Keto at Maggiano’s

  • Italian inspired restaurant just minus the pizza

  • Keto friendly order option’s at Maggiano’s:

    • Prince Edward Island Steamed Mussels

    • Various salads

    • Salmon Lemon & Herb White Wine Butter Sauce with Spinach

    • Dinner only: Filet MIgnon, Ribeye, Beef Tenderloin

    • Sides: Grilled Asparagus, Roasted Garlic Broccoli, Garlic Spinach

  • Reward:


 
 

Keto at McCormick and Schmicks

  • Seafood and Steak Restaurant with many locations on the West Coast

  • Keto friendly order option’s at McCormick & Schmicks:

    • Steamed Mussels

    • Seared Ahi Tuna

    • Shrimp kisses - SKIP the salsa

    • Charred Octopus

    • Oysters

    • Any fish or steak in grilled or seared

    • Sides: Grilled Aspargus, sautéed Spinach

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait.


Keto at Morton’s The Steakhouse

  • Higher end Steakhouse with many options at Market Price

  • Keto friendly order options at Morton’s Steakhouse

    • Ahi Tuna Poke

    • Bacon-Wrapped Scallops

    • Oysters

    • Ocean Platter Chilled - Grand or Epic

    • Any Prime Steak as well as Seafood like Lobster Tail

    • Sauces: Béarnaise is low carb assuming they do not use flour to thicken

    • Sides: Sautéed Brussels Sprouts, Grilled Asparagus, Creamed Spinach, Truffled Mashed Cauliflower

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait


 
 

Keto at Olive Garden

  • Italian Restaurant specializing on Pasta but that can work for Keto too!

  • Keto friendly order options at Olive Garden:

    • Bottomless Salad - NO croutons and NO onions (personal preference to keep acrbs even lower)

    • NO breadsticks

    • Grilled Chicken Margarita

    • Herb-Grilled Salmon

    • Steak Alfredo - SUB Pasta with Broccoli

    • Any Alfredo Pasta Dish - SUB Pasta with Broccoli or Zoodles

  • Rewards:

    • No program at present


Keto at PF Chang’s

  • Asian and Chinese inspired sit-down chain restaurant

  • Keto friendly order options at PF Chang’s:

    • Northern Style Spare Ribs (10g net carbs)

    • Hot Sour Soup Cup (9g net carbs)

    • Shrimp with Lobster Sauce in Steamed (11g net carbs)

    • Kids Menu: Baby Buddhas Feast in Steamed (7g net carbs)

    • With alterations so no net carbs available:

      • Kung Pao Brussels Sprouts - SKIP Kung Pao Sauce

      • Beef with Broccoli - SKIP Sauce

    • It’s a trap: Do no fall for the Chang’s Chicken Lettuce Wraps: They come in at 77g Total Carbs and 69g Net Carbs

  • Rewards:

    • 10 points per $1 spent and $15 voucher once you reach 2000 points. You get 1000 points for joining too

    • Free appetizer or dessert in your birthday month


Keto at Rainforest Cafe

  • Rainforest themed restaurant with animated animals, simulated rain storms and more

  • Keto friendly order options at Rainforest Cafe:

    • Various Salads

    • Flatiron Steak - SKIP mashed potatoes or sub for a side salad

    • Burger no bun

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait


Keto at Red Lobster

  • It’s not just about Lobster at this chain. You’ll also find many shrimp options and meats. The biggest temptation will be their Cheddar Bay Biscuits. Ask them not to leave them on the table and when doing takeout skip them too!

  • Keto friendly order options at Red Lobster:

    • Bacon Wrapped Sea Scallops

    • White Wine & Roasted Garlic Mussels

    • Lobster, Shrimp and Salmon combo - SKIP rice

    • Bacon Cheeseburger - SKIP Bun

    • Ceasars Salad with Grilled Salmon - SKIP Croutons

    • Live Maine Lobster

    • Snow Crab or Dungeness Crab Legs

    • Today’s Catch

    • Grilled Shrimp Skewers

    • Sirloin or NY Strip Steak

    • Sides: Green Beans, Broccoli, Ceasar’s Salad

  • Rewards:

    • Sign up for the free Rewards program, take a non-Keto friend for your birthday and treat them to a free slice of chocolate cake!


 
 

Keto at Red Robin

  • American themed restaurant

  • Keto friendly order options at Red Robin:

    • Any burger can be ordered with a generous lettuce bun

    • Sides are ’bottomless’ meaning you can keep reordering. Broccoli is a great option.

    • HACK: You can order the 1st order of Broccoli loaded which means they will cover it in cheese and bacon. Refills will be plain though

    • Various salad options

  • Reward:

    • Join the free Red Robins Reward program and get each 10th item for free

    • Free Burger for your birthday


 
 

Keto at Saltgrass Steakhouse

  • Steakhouse based in Houston Texas but with locations all over the US

  • Keto friendly order option’s at Saltgrass Steakhouse:

    • Various Salads

    • Cheesburger SKIP Bun

    • Bacon wrapped filet & Shrimp

    • Any Steak

    • Grilled Shrimp or Salmon

    • Sides: Broccoli, Green Beans, Asparagus

  • Rewards:

    • Pay $25 to enroll in Landry’s Select Club and get a $25 Welcome Reward + $25 for every $250 spent AND a $25 birthday rewards.

    • You also get preferred seating when there’s a wait


Keto TGI Friday’s

  • All American chain restaurant with wide variety on the menu

  • Keto friendly order options at TGIF:

    • Many of their steaks come with a Whiskey Glaze - make sure to ask for yours without the Glaze, because Glaze = Sugar

    • Chicken & Shrimp entrée - SKIP Glaze and rice

    • Burgers SKIP Bun

    • Sides: (Cheesy) Lemon Butter Broccoli, Salad

  • Rewards: None that I could see. You can opt in to their mailing list for & off your first meal though


Keto at Weber Grill

  • Yes, the Weber from your backyard grill also has restaurants. A handful in the Chicagoland area where you can not only eat out but also take classes!

  • Keto friendly order options at Weber grill:

    • Crispy Brussels Sprouts

    • Various salads

    • Any steak and enhance with truffle butter or shrimp to liking

    • Roasted Half Chicken SKIP sauces

    • Smoked Brisket

    • Burger SKIP bun

    • Sides: Grilled asparagus, sautéed spinach, green beans almondine

  • Rewards:

    • Join the free rewards program and get a $20 voucher to use during your birthday month


Thanks to the Pandemic all of the mentioned restaurants and chains also offer Takeout. Options can vary though. Please check online to make sure what you’re looking for is available as Takeout. Menus for Dine In may change as well although they have remained very consistent in the 4 years I’ve been eating Keto.

My favorite Keto friendly Chain Restaurant

If I could keep only one Chain restaurant around it would be California Pizza Kitchen. I’m obsessed with their steak - I almost made it to their highest reward tier in 2019 because I went there at least once a month. I also adore the roasted veggie salad and here and there will get the Shrimp Scampi with Zoodles.

Still hesitant to eat out Keto?

Check out the Keto Anywhere Eating Out Guide that gives lots of tips on how to navigate eating out and Keto.

For more small-business-like Keto friendly places make sure to also look at the Keto Anywhere World Map that has over 1000 restaurants, shops and bakeries that make it easy to stay Keto anywhere you go!

For more inspiration follow Keto Anywhere on Instagram and join the Facebook Group!