16 TGI Friday Keto Options: Stay on Track With Your Diet

Are There Keto-Friendly Options at TGI Friday?

Eating out while following a keto diet can be challenging, but it’s possible to enjoy a meal at TGI Friday’s without going over your carb limit.

If you’re looking for low-carb options, TGI Friday keto choices offer a range of tasty meals that fit perfectly into a ketogenic lifestyle.

From bunless burgers basically the Bacon Cheeseburger (Green Style) to salads such as the Million Dollar Cobb Salad with keto-friendly dressings, there are plenty of options to keep you on track.

In this guide, we’ll explore the best keto meals, sides, and dressings available at TGI Friday’s.

We’ll also share some handy ordering tips to help you keep things low-carb and suggest other restaurants where you can find keto-friendly menus.

Plus, we’ll answer common questions about dining out on keto at TGI Friday’s. If you’re ready to learn how to enjoy your next meal without breaking ketosis, let’s dive in!

A cozy, vintage-style restaurant interior with wooden tables, colorful chairs, framed artwork, and a brick fireplace
A cozy, vintage-style restaurant interior with wooden tables, colorful chairs, framed artwork, and a brick fireplace

Table of Contents:

Is TGI Friday Keto?

A flat lay of three burgers on wooden boards, surrounded by onion rings, fries, olives, and drinks on a rustic wooden table
A flat lay of three burgers on wooden boards, surrounded by onion rings, fries, olives, and drinks on a rustic wooden table

Yes, TGI Friday’s can be keto-friendly with the right choices. While not all menu items are low in carbs, there are several dishes that fit well into a ketogenic diet.

The key is to avoid high-carb options like buns, fries, and sugary sauces, and instead focus on protein-rich meals and healthy fats.

For example, you can opt for a Bacon Cheeseburger (Green Style) without the bun or enjoy Frank’s Redhot skewered Buffalo Wings without breading.

By making simple adjustments like substituting sides with Super Veggies or ordering a salad with keto-friendly dressings, you can easily find meals that keep you within your carb limits.

With a little planning and smart ordering, TGI Friday’s can offer a variety of delicious, low-carb choices for those on keto dieters.

16 TGI Friday Keto Options You Need to Try

Discover 16 keto-friendly dishes at TGI Fridays that will keep your carb count low without sacrificing flavor.

From juicy steaks to fresh salads, these options are perfect for anyone following a ketogenic diet. Each dish is crafted to satisfy your cravings while helping you stay on track.

TGI Friday Keto Meal Options

1. Bacon Cheeseburger (Green Style)

A gourmet burger with a vibrant green bun, filled with caramelized onions, orange tomato slices, and arugula leaves, served on a wooden board
A gourmet burger with a vibrant green bun, filled with caramelized onions, orange tomato slices, and arugula leaves, served on a wooden board

The Bacon Cheeseburger (Green Style) at TGI Friday’s is a fantastic keto option. By skipping the bun and opting for a lettuce wrap instead, you get all the savory flavors of a classic bacon cheeseburger without the carbs.

The juicy beef patty, crispy bacon, and melted cheese provide a satisfying combination of protein and fat, making it perfect for a low-carb meal.

Nutrition facts:

  • Calories: 580 kcal
  • Total fat: 43 grams
  • Net carbs: 2 grams
  • Protein: 35 grams

2. Bacon-Wrapped Shrimp With Extra Super Veggies

A colorful shrimp salad featuring grilled shrimp, sliced peaches, tomatoes, avocado, and lettuce, garnished with red chili slices and green onions
A colorful shrimp salad featuring grilled shrimp, sliced peaches, tomatoes, avocado, and lettuce, garnished with red chili slices and green onions

For a delicious keto-friendly choice, try the Bacon-Wrapped Shrimp paired with Extra Super Veggies at TGI Friday’s.

The shrimp, wrapped in savory bacon, provides a perfect balance of protein and fat. Adding a side of Super Veggies—like lemon butter broccoli, spinach, or green beans—completes the meal with fiber and nutrients, keeping you satisfied without the carbs.

Nutrition facts:

  • Calories: 545 kcal
  • Total fat: 37 grams
  • Net carbs: 4 grams
  • Protein: 38 grams

3. Buffalo Wingman’s Burger (Green Style)

A classic burger served on a wooden board with a side of thick-cut fries in a metal cup and a small garnish of arugula
A classic burger served on a wooden board with a side of thick-cut fries in a metal cup and a small garnish of arugula

The Buffalo Wingman’s Burger (Green Style) offers a spicy twist on a classic burger while keeping it keto-friendly.

Served in a lettuce wrap instead of a bun, this burger combines the tangy flavor of buffalo sauce with a juicy beef patty and fresh toppings. It’s a great option for those craving a bit of heat without sacrificing their low-carb goals.

Nutrition facts:

  • Calories: 660 kcal
  • Total fat: 50 grams
  • Net carbs: 3 grams
  • Protein: 45 grams

4. Chicken Caesar Salad With Grilled Chicken (Lunch Portion)

A fresh salad featuring bulgur, baked chicken strips, bell peppers, feta cheese, and basil leaves, served on a white plate
A fresh salad featuring bulgur, baked chicken strips, bell peppers, feta cheese, and basil leaves, served on a white plate

The Chicken Caesar Salad with grilled chicken, ordered as a lunch portion, is a great keto-friendly pick at TGI Friday’s.

This salad features crisp romaine, Parmesan cheese, and a creamy Caesar dressing, all topped with juicy grilled sizzling chicken. It’s a simple yet satisfying choice that provides protein and healthy fats without the carbs, perfect for a light but filling meal.

Nutrition facts:

  • Calories: 410 kcal
  • Total fat: 29 grams
  • Net carbs: 3 grams
  • Protein: 24 grams

5. Frank’s Redhot Buffalo Wings (Traditional)

A plate of spicy buffalo chicken wings served with a side of creamy dipping sauce and fresh celery sticks on a rustic wooden board
A plate of spicy buffalo chicken wings served with a side of creamy dipping sauce and fresh celery sticks on a rustic wooden board

Frank’s Redhot Buffalo Wings (Traditional) is a go-to keto option at TGI Friday’s. These wings are coated in a spicy, tangy buffalo sauce and are served without any breading, making them low in carbs.

Packed with flavor and a good source of protein, they are perfect for anyone looking to enjoy a satisfying, keto-friendly appetizer or main dish.

Nutrition facts:

  • Calories: 640 kcal
  • Total fat: 39 grams
  • Net carbs: 3 grams
  • Protein: 71 grams

6. Million Dollar Cobb Salad With Grilled Chicken and Green Goddess Dressing (Lunch Portion)

A vibrant Buddha bowl filled with grilled chicken, quinoa, guacamole, cucumber slices, cherry tomatoes, radish, arugula, and lemon slices
A vibrant Buddha bowl filled with grilled chicken, quinoa, guacamole, cucumber slices, cherry tomatoes, radish, arugula, and lemon slices

The Million Dollar Cobb Salad with grilled chicken and Green Goddess Dressing is a nutrient-rich keto choice at TGI Friday’s.

The lunch portion combines grilled chicken, avocado, bacon, eggs, and fresh veggies for a hearty meal packed with healthy fats and protein.

The creamy Green Goddess dressing adds extra flavor while keeping carbs low, making it a perfect keto-friendly option.

Nutrition facts:

  • Calories: 480 kcal
  • Total fat: 32 grams
  • Net carbs: 6 grams
  • Protein: 35 grams

7. Turkey Burger (Green Style)

A gourmet turkey burger topped with cheese, caramelized onions, cranberry sauce, and leafy greens, served in a sesame seed bun
A gourmet turkey burger topped with cheese, caramelized onions, cranberry sauce, and leafy greens, served in a sesame seed bun

The Turkey Burger (Green Style) is an excellent keto choice at TGI Friday’s. This burger comes wrapped in crisp lettuce instead of a bun, providing a low-carb alternative that doesn’t compromise on taste.

With a lean turkey patty and your choice of toppings, it’s a flavorful, high-protein option that fits perfectly into a ketogenic diet.

Nutrition facts:

  • Calories: 250 kcal
  • Total fat: 11 grams
  • Net carbs: 2 grams
  • Protein: 25 grams

TGI Friday Keto Sides

8. Coleslaw

A bowl of fresh coleslaw made with shredded cabbage, carrots, and purple cabbage on a light wooden table
A bowl of fresh coleslaw made with shredded cabbage, carrots, and purple cabbage on a light wooden table

TGI Friday’s Coleslaw can be a good keto side when enjoyed in moderation. This classic side dish is made with shredded cabbage and a tangy dressing, offering a crunchy, low-carb alternative to heavier sides.

While it’s generally lower in carbs compared to other options, it’s wise to check the ingredients and portion size to ensure it fits within your keto goals.

Nutrition facts:

  • Calories: 600 kcal
  • Total fat: 8 grams
  • Net carbs: 5 grams
  • Protein: 1 gram

9. Super Veggies

TGI Friday’s Super Veggies are a fantastic keto side option. This mix of green vegetables, like broccoli, spinach, and green beans, is not only low in carbs but also packed with essential nutrients and fiber.

They make a great complement to any keto meal, providing a healthy, satisfying way to boost your veggie intake while keeping your carb count low.

Nutrition facts:

  • Calories: 150 kcal
  • Total fat: 0.5 gram
  • Net carbs: 4 grams
  • Protein: 2 grams

TGI Friday Keto Dressing

10. Balsamic Vinaigrette

TGI Friday’s Balsamic Vinaigrette is a keto-friendly dressing that adds a touch of tangy flavor to your salads.

While it has a slight sweetness, it’s generally low in carbs compared to other dressings. Use it sparingly to enhance your meal without exceeding your carb limits. It’s a great option for adding a bit of zest while staying within your ketogenic diet.

Nutrition facts:

  • Calories: 910 kcal
  • Total fat: 19 grams
  • Net carbs: 4 grams
  • Protein: 0 gram

11. BBQ Ranch

TGI Friday’s BBQ Ranch dressing is a flavorful keto choice for your salads and appetizers. Combining the smoky taste of BBQ with the creaminess of ranch, it adds a rich, tangy kick to your meal without overloading on carbs.

It’s a great way to enjoy a zesty dressing while keeping your keto goals on track. Just be mindful of the portion size to stay within your carb limits.

Nutrition facts:

  • Calories: 510 kcal
  • Total fat: 9 grams
  • Net carbs: 5 grams
  • Protein: 1 gram

12. Blue Cheese

A wedge of blue cheese placed on a wooden spoon, garnished with a basil leaf, on a rustic parchment paper background
A wedge of blue cheese placed on a wooden spoon, garnished with a basil leaf, on a rustic parchment paper background

TGI Friday’s Blue Cheese dressing is a great keto-friendly option. Rich and creamy with a tangy bite, it complements salads and keto-friendly meals well.

It’s low in carbs and high in flavor, making it a delicious way to add some extra taste to your dishes. Enjoy it generously to enhance your meal without straying from your ketogenic diet.

Nutrition facts:

  • Calories: 970 kcal
  • Total fat: 21 grams
  • Net carbs: 1 gram
  • Protein: 2 grams

13. Caesar

A Caesar salad with crisp lettuce, croutons, bacon bits, and a side of creamy dressing on a light green plate
A Caesar salad with crisp lettuce, croutons, bacon bits, and a side of creamy dressing on a light green plate

TGI Friday’s Caesar dressing is a solid choice for keto diners. Its creamy texture and robust flavor make it a great addition to salads and grilled meats.

Typically low in carbs, it provides a rich taste without jeopardizing your ketogenic diet. Use it to add a savory, tangy twist to your dishes while keeping your carb intake in check.

Nutrition facts:

  • Calories: 890 kcal
  • Total fat: 20 grams
  • Net carbs: 1 gram
  • Protein: 1 gram

14. Green Goddess

TGI Friday’s Green Goddess dressing is a flavorful keto-friendly option. This creamy dressing, made with herbs and avocado, adds a fresh and tangy taste to your salads.

It’s low in carbs and high in healthy fats, making it an ideal choice for those on a ketogenic diet. Enjoy it to enhance your meals while staying aligned with your keto goals.

Nutrition facts:

  • Calories: 427 kcal
  • Total fat: 11 grams
  • Net carbs: 1 gram
  • Protein: 1 gram

15. Lemon Soy Vinaigrette

TGI Friday’s Lemon Soy Vinaigrette is a zesty and keto-friendly dressing choice. With its light, tangy flavor, it adds a refreshing twist to your salads and veggies.

The vinaigrette is low in carbs, making it a great option for maintaining ketosis. Use it to brighten up your meals without compromising your low-carb diet.

Nutrition facts:

  • Calories: 250 kcal
  • Total fat: 13 grams
  • Net carbs: 1 gram
  • Protein: 1 gram

16. Ranch

TGI Friday’s Ranch dressing is a classic keto-friendly option. Its creamy texture and mild flavor make it a versatile choice for salads, veggies, and even as a dip.

Low in carbs, ranch dressing adds richness to your meals without derailing your ketogenic diet. Use it generously to enjoy a delicious, satisfying dressing while staying within your carb limits.

Nutrition facts:

  • Calories: 640 kcal
  • Total fat: 14 grams
  • Net carbs: 1 gram
  • Protein: 1 gram

Ordering Tips to Keep TGI Friday Keto

When ordering keto-friendly dishes at TGI Fridays, it’s helpful to follow these tips to stay on track with your low-carb diet:

  • Opt for Grilled Over Fried: Choose grilled items like the Sirloin or Chicken Caesar Salad, or house salad to avoid extra carbs from breading and frying.
  • Request No Sauce or Dressings: Many sauces and dressings contain hidden sugars. Ask for them on the side or skip them altogether.
  • Substitute Sides: Replace high-carb sides like fries or mashed potatoes with a side salad or steamed vegetables. You can ask for extra veggies or a side of avocado if available.
  • Check the Nutritional Information: TGI Fridays provides nutritional information for their menu items. Review it to ensure your choices fit within your keto goals.
  • Customize Your Order: Don’t hesitate to ask for modifications, such as removing buns from burgers or replacing bread with extra greens.
  • Avoid Breaded Items: Steer clear of items like Boneless Wings or Potato Skins, which are often breaded and contain extra carbs.
  • Focus on Protein and Healthy Fats: Prioritize dishes with lean proteins like chicken, steak, or fish, and add sources of healthy fats like avocado or cheese.
  • Watch Out for Hidden Carbs: Some dishes might have hidden carbs in the form of sauces, marinades, or toppings. Be mindful and ask about ingredient details.

By following these tips, you can enjoy a keto-friendly meal at TGI Fridays without compromising your dietary goals.

More Keto-Friendly Restaurants to Try

TGI Friday’s isn’t the only spot where you can find keto-friendly options. If you’re looking for variety, here are a few more bar and grill restaurant where you can stick to your low-carb lifestyle:

Frequently Asked Questions

Are TGIF wings keto?

Yes, TGI Friday’s wings can be keto-friendly if you choose the right kind. Opt for Frank’s Redhot Buffalo Wings or other traditional, unbreaded options to keep your carb intake low.

Avoid wings with breading or sugary sauces, as these can add hidden carbs. With the right choices, you can enjoy flavorful, low-carb wings that fit perfectly into your ketogenic diet.

Can I Maintain Ketosis While Dining Out at TGI Friday’s?

Yes, you can maintain ketosis while dining at TGI Friday’s with careful selection. Focus on high-protein, low-carb options like bunless burgers, grilled meats, and keto-friendly sides such as Super Veggies.

Avoid carb-heavy items like breaded foods and sugary sauces. By making smart choices and customizing your orders, you can enjoy a satisfying meal without compromising your ketogenic goals.

Are There Desserts You Can Order at TGI Fridays on Keto?

Unfortunately, TGI Friday’s dessert menu doesn’t offer keto-friendly options. Most desserts are high in sugar and carbs, making them unsuitable for a ketogenic diet.

If you’re craving something sweet, it’s best to skip dessert or bring your own keto-friendly treat. This way, you can stay on track with your diet while still enjoying your meal.

Final Thoughts

Navigating a ketogenic diet at TGI Friday’s is entirely possible with a bit of planning.

From bunless burgers and bacon-wrapped shrimp to keto-friendly sides like Super Veggies, you have a variety of low-carb options to choose from.

Whether you’re craving a flavorful burger or a satisfying salad, keto TGI Friday’s meals can fit your keto lifestyle.

For more tips on dining out and staying keto, or to find additional recipes and guides, visit our website. We’re here to help you enjoy your meals while keeping your diet on track.