Chili’s Keto Options for Low Carb Diets
Have you ever noticed the upside down picture hanging on the wall at Chili’s? There’s usually one, due to a mistake at one of their early chili cook-off competitions. More fun trivia: the guy who wrote the Baby Back Ribs jingle had never eaten them.
Whether it’s a work get-together or dinner out with friends, eating keto doesn’t mean you have to miss out, and a rendezvous at Chili’s is no exception. The most important step to sticking with your keto diet is to plan ahead. Chili’s has nutrition information listed online, but it is not customizable, meaning you can’t find out carb counts for a burger without a bun. That said, there are plenty of keto-compatible items on the menu, and you can use the handy list below to help make good choices.
Keto-Friendly Appetizers at Chili’s
Be sure to order the bone-in wings. The boneless ones are breaded.
Wings Over Buffalo (5 net carbs) Carb count is okay, but this is a lot of protein for an appetizer. This is one to share. (65g fat, 62g protein)
Terlingua Chili, cup (6 net carbs, 14g fat, 14g protein)
House Salad, no dressing (6 net carbs, 10g fat, 3g protein)
Fresco Salad (6g net carbs, 10g fat, 3g protein)
Clam Chowder (11g net carbs) This would be a keto-splurge, but it’s possible to stay very low carb if you make your main meal a steak or burger. (13g fat, 6g protein)
Low Carb Dressings at Chili’s
• Ancho Chile Ranch Dressing (3 net carbs)
• Avocado Ranch Dressing (2 net carbs)
• Bleu Cheese Dressing (1 net carb)
• Caesar Dressing (2 net carbs)
• Ranch Dressing (2 net carbs)
Big Mouth Burgers at Chili’s for Keto Dieters
Most of the burgers will be okay (with the exception of the Chili burger that has onions and tortilla strips on it). Ask if you can order broccoli in place of the fries, and don’t forget to ditch the bun. Following are a few of your choices:
Guacamole Beef Burger, no bun (5 net carbs) Ask your server to leave off the onion to save a few carbs. (65g fat, 50g protein)
Sunrise Burger, no bun (3 net carbs) The egg is cage-free. Better quality ingredients are always a plus. (70g fat, 62g protein)
Oldtimer Beef Burger, no bun (2 net carbs) A classic. (51g fat, 50g protein)
In case you’re wondering about The Boss Burger (‘the burger all other burgers report to’), it’s five meats: beef, smoked brisket, jalapeño sausage, pulled pork and bacon, plus cheese, ranch dressing and barbecue sauce, which is all okay for keto, other than the amount. The nutrition information is yet not available, except for calories: 1650. Yeah, kind of over the top.
Keto-Compatible Toppings for Chili’s Burgers:
Extra Patty (0 net carbs, 39g fat and 38g protein)
Avocado Slices (0 net carbs, 7g fat, 1g protein)
Applewood Smoked Bacon (0 net carbs, 6g fat, 5g protein)
Fried Egg (1 net carb, 7g fat, 6g protein)
Terlingua Chili (3 net carbs, 5g fat, 6g protein)
Garlic Dill Pickles (1 net carb, 0g fat, 0g protein)
Ribs & Steaks at Chili’s for Low Carb Diets
Always a safe choice for keto.
Ribs Original or House BBQ 1/2 rack (10 net carbs)
Classic Sirloin, 6 or 10 oz. with Grilled Avocado or Broccoli (1-2 net carbs) Someone must be reading up on keto. (37-43g fat, 48-68g protein)
Classic Ribeye (1 net carb) Good on carbs, but pretty high on protein. (64g fat, 81g protein)
Chili’s Fajitas on the Ketogenic Diet
One of Chili’s signature dishes, they sell over 60 million pounds of fajita meat every year! Ask the server to leave the tortillas in the kitchen and enjoy these straight out of the pan.
Grilled Steak (0 net carbs, 15g fat, 26g protein)
Grilled Chicken (0 net carbs, 3.5g fat, 28g protein)
Seared Shrimp (1 net carb, 2g fat, 11g protein)
Fajita Toppings (6 net carbs, 31g fat, 16g protein)
White Queso & Pico de Gallo (6 net carbs, 11g fat, 5g protein)
Low Carb Sides at Chili’s
Steamed Broccoli (4 net carbs, 0g net carbs, 3g protein)
Asparagus & Garlic-Roasted Tomatoes (8 net carbs, 1.5g fat, 4g protein)
Seared Shrimp, half-order (0 net carbs, 1g fat, 6g protein)
Extras at Chili’s for the Keto Diet
• Sour Cream (2 net carbs)
• Santa Fe Dressing (3 net carbs)
• Black Pepper Gravy (4 net carbs)
• Fresh Guacamole (6 net carbs)
• Avocado Slices (4 net carbs)
• Cheese (0-1 net carb)
Keto-Friendly Chicken & Seafood Options at Chili’s
These are all pretty carb-y, so you’ll either have to ask for a lot of changes or pick around the non-keto items. The one exception is:
Ancho Salmon (10 net carbs) Ask your server to leave off the rice and see if you can get some extra broccoli or a side salad instead. (25g fat, 45g protein)
Sandwiches at Chili’s for Low Carb Dieters
Bacon Avocado Grilled Chicken, no bread (10 net carbs) Ask if you can get broccoli instead of fries. (58g fat, 72g protein)
California Turkey Club, no bread (8 net carbs) Ask for no onions. (60g fat, 42g protein)
What to Drink at Chili’s on the Ketogenic Diet
The usual suspects of water, sparkling water, coffee, Diet Coke, and Coke Zero are all available. They also have light beers (2-5 net carbs) and wine, if it’s a special occasion. A 6 oz. red or white wine will be 6 net carbs. Skip the ‘sweet’ wine option.
When the gang’s going out, you should never feel left behind, and with all these choices, you don’t have to. Just keep in mind, this kind of food is very high in calories and should only be consumed in moderation.