TGI Fridays can work for keto if you build meals around steak, grilled salmon, grilled/traditional wings, bunless burgers, modified salads, and non-starchy sides like Lemon-Butter Broccoli. The main hazards are whiskey glaze, BBQ sauce, breading, pasta, fries, rice, potatoes, desserts, and sugary drinks, so order sauces on the side and replace starches with broccoli or salad.
APPETIZERS
Grilled Wings3g net
“I'll have the Grilled Wings with Buffalo, garlic Parmesan, lemon pepper, or sauce on the side. No sweet sauces or glaze.”
Traditional Wings4g net
“I'll have the Traditional Wings naked or Buffalo-style, with no breading and no sweet sauce.”
Bucket of Bones6g net
“I'll have the Bucket of Bones with no sweet glaze or BBQ sauce. Please make the wings/ribs dry or Buffalo-style if possible.”
Fridays Signature Whiskey Glazed Sliders6g net
“I'll have the Whiskey Glazed Sliders with no buns and no whiskey glaze. Just the patties and toppings, please.”
Sizzling Queso Chips7g net
“I'll have the Sizzling Queso with no chips. Could I get celery or vegetables for dipping if available?”
Spinach & Artichoke Dip8g net
“I'll have the Spinach & Artichoke Dip with no chips, bread, or crackers. Could I get celery or just a spoon/fork instead?”
Loaded Potato Skins10g net
“I know this is unusual, but I'd like the Loaded Potato Skins and I'll avoid the potato portion---please add extra bacon/cheese if possible.”
BURGERS
Cheddar Bacon Omelet Burger5g net
“I'll have the Cheddar Bacon Omelet Burger with no bun, served in a bowl or lettuce-wrapped. No ketchup, and broccoli or salad instead of fries.”
Cheeseburger5g net
“I'll have the Cheeseburger with no bun, lettuce-wrapped or in a bowl. No ketchup, and broccoli or a side salad instead of fries.”
Bacon Cheeseburger5g net
“I'll have the Bacon Cheeseburger with no bun, lettuce-wrapped or in a bowl. No ketchup, and please sub fries for broccoli or a side salad.”
Fridays Signature Whiskey-Glazed Burger6g net
“I'll have the Fridays Signature Whiskey-Glazed Burger with no bun and no whiskey glaze. Please serve it lettuce-wrapped or in a bowl, with broccoli or salad instead of fries.”
The Beyond Meat Cheeseburger8g net
“I'll have The Beyond Meat Cheeseburger with no bun, served lettuce-wrapped or in a bowl. No ketchup, and broccoli or salad instead of fries.”
CHICKEN, SEAFOOD & PASTA
Simply Grilled Salmon3g net
“I'll have the Simply Grilled Salmon. Please replace any rice, potatoes, pasta, or fries with Lemon-Butter Broccoli or a side salad.”
Fridays Signature Whiskey- Glazed Chicken5g net
“I'll have the Fridays Signature Whiskey-Glazed Chicken with no whiskey glaze. Please replace any rice, potatoes, pasta, or fries with broccoli or a side salad.”
Sizzling All-Day Omelet5g net
“I'll have the Sizzling All-Day Omelet with no toast, potatoes, rice, or fries. Please sub broccoli or a side salad if it comes with a side.”
Dragon- Glazed Salmon6g net
“I'll have the Dragon-Glazed Salmon with no Dragon glaze or sweet sauce. Please replace any rice, pasta, potatoes, or fries with Lemon-Butter Broccoli or a side salad.”
Sizzling Chicken & Cheese6g net
“I'll have the Sizzling Chicken & Cheese with no rice, pasta, potatoes, or fries. Please sub broccoli or a side salad, and keep any sauce light.”
Sizzling Chicken & Shrimp7g net
“I'll have the Sizzling Chicken & Shrimp with no rice, pasta, potatoes, or fries. Please make the sauce light or on the side and add broccoli or a side salad.”
POPULAR SPECIALS
Choose 2 Grill Favorites6g net
“For the Choose 2 Grill Favorites, I'd like grilled protein options only, no sweet glaze or BBQ sauce, and broccoli or side salad instead of any starch.”
SALADS & SOUPS
Caesar Salad5g net
“I'll have the Caesar Salad with no croutons and dressing on the side.”
House Salad6g net
“I'll have the House Salad with no croutons. Dressing on the side---ranch, blue cheese, Caesar, or oil and vinegar.”
Caesar Salad With Grilled Chicken6g net
“I'll have the Caesar Salad with Grilled Chicken, no croutons, dressing on the side.”
Million Dollar Cobb7g net
“I'll have the Million Dollar Cobb with no croutons, tortilla strips, corn, candied nuts, or dried fruit. Dressing on the side---ranch, blue cheese, Caesar, or oil and vinegar.”
BBQ Chicken Salad8g net
“I'll have the BBQ Chicken Salad with no BBQ sauce, no croutons or tortilla strips, and no corn or sweet toppings. Ranch or oil and vinegar on the side, please.”
Chinese Chicken Salad10g net
“I'll have the Chinese Chicken Salad with no wontons or crispy noodles, no fruit or dried fruit, and dressing on the side. Oil and vinegar if available.”
SANDWICHES
Bacon, Egg & Cheese Tacos4g net
“I'll have the Bacon, Egg & Cheese Tacos as a bowl, with no tortillas or taco shells.”
Bacon & Egg Club Sandwich5g net
“I'll have the Bacon & Egg Club Sandwich with no bread, served in a bowl or lettuce-wrapped. Please sub any fries or potatoes for broccoli or a side salad.”
Fridays Signature Whiskey- Glazed Chicken Sandwich6g net
“I'll have the Fridays Signature Whiskey-Glazed Chicken Sandwich with no bun and no whiskey glaze. Please serve it in a bowl or lettuce-wrapped, with broccoli or salad instead of fries.”
Bacon Ranch Chicken Sandwich6g net
“I'll have the Bacon Ranch Chicken Sandwich with no bun, lettuce-wrapped or in a bowl. Please sub fries for broccoli or a side salad.”
SIDES
Lemon- Butter Broccoli4g net
“I'll have the Lemon-Butter Broccoli as my side.”
STEAK & RIBS
Filet Mignon2g net
“I'll have the Filet Mignon plain, with no glaze. Please sub the side for Lemon-Butter Broccoli or a side salad.”
Center-Cut Sirloin2g net
“I'll have the Center-Cut Sirloin with no glaze or sweet sauce. Please replace any potato, rice, or fries with Lemon-Butter Broccoli or a side salad.”
Filet Mignon Topped With Whiskey-Glazed4g net
“I'll have the Filet Mignon with no whiskey glaze. Please sub the side for Lemon-Butter Broccoli or a side salad.”
Center -- Cut Sirloin Topped With Whiskey Glaze4g net
“I'll have the Center-Cut Sirloin with no whiskey glaze. Please sub any fries, rice, or potatoes for broccoli or a side salad.”
Center- Cut Sirloin & Shrimp Topped With Whiskey Glaze5g net
“I'll have the Center-Cut Sirloin & Shrimp with no whiskey glaze. Please sub any fries, rice, or potatoes for broccoli or a side salad.”
Fridays Signature Whiskey-Glazed Filet Mignon & Shrimp5g net
“I'll have the Fridays Signature Whiskey-Glazed Filet Mignon & Shrimp with no whiskey glaze. Please replace any fries, rice, or potatoes with broccoli or a side salad.”
Sizzling Fridays Signature Whiskey-Glazed Flat Iron Steak5g net
“I'll have the Sizzling Whiskey-Glazed Flat Iron Steak with no whiskey glaze. Please replace any starch with broccoli or a side salad.”
Half Rack of Fridays Big Ribs Apple Butter Bbq6g net
“I'll have the Half Rack of Apple Butter BBQ Ribs with no BBQ sauce on the ribs. Sauce on the side, and broccoli or salad instead of the starch.”
Half Rack of Fridays Big Ribs Whiskey-Glazed6g net
“I'll have the Half Rack of Fridays Big Ribs with no whiskey glaze. Sauce on the side, and broccoli or salad instead of fries or potatoes.”
Fridays Big Ribs Ribs Whiskey-Glazed8g net
“I'll have the Fridays Big Ribs with no whiskey glaze. Please put any sauce on the side and replace the starchy side with broccoli or a side salad.”
Fridays Big Ribs Apple Butter Bbq8g net
“I'll have the Fridays Big Ribs with no Apple Butter BBQ sauce. Please put sauce on the side and sub broccoli or a side salad for any starch.”
DRINKS
Freshly Brewed Gold Peak Black Iced Tea0g net
“I'll have the Freshly Brewed Gold Peak Black Iced Tea unsweetened, please.”
Dasani0g net
“I'll have a Dasani.”
Diet Coke0g net
“I'll have a Diet Coke.”
Freshly Brewed Iced Tea Jug0g net
“I'll have the Freshly Brewed Iced Tea Jug unsweetened, please.”
Perrier0g net
“I'll have a Perrier.”
Red Bull- Sugarfree2g net
“I'll have the Sugarfree Red Bull.”
This guide is one restaurant. The Keto Contractor app does this for every menu you point it at - plus plans your whole low-carb week, builds the grocery list, and reads the carbs off a photo of any plate. Built by a type 2 diabetic, for type 2 diabetics.
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