How to order Keto at US Chain Restaurants and eat for free on your birthday
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:
Join the free Frequent Diner Club. Get $10 for $150 spend plus a $15 Birthday 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:
Join the free Frequent Diner Club. Get $10 for $150 spend plus a $15 Birthday 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!