Dining out is meant to be an enjoyable experience, but if you’re worried it’ll derail your nutrition goals, it can get stressful quickly.
Thankfully, Red Lobster has several healthier options on its menu that will likely appeal to a variety of diners.
Follow The Coconut Mama
• For fun lists, healthy living tips, and bar conversation topics, make sure to follow The Coconut Mama. Click here to access The Coconut Mama’s profile page and be sure to hit the Follow button here or at the top of this article!
• Have feedback? Add a comment below!
Shutterstock
If you were worried about Red Lobster’s future after filing for bankruptcy last year, there’s some hope. Since introducing new menu items alongside its Crab Fest promotion for the summer, Red Lobster is showing signs of life.
Seafood restaurants can be an advantage for health-conscious diners. After all, fish is usually considered one of the healthiest things you can eat.
Shutterstock
Before we jump into the list of healthier Red Lobster meals, note that the sodium content wasn’t considered in the criteria for determining if a meal is healthier than others.
It’s not because sodium isn’t important, but because restaurant meals are notoriously high in sodium, so it would be virtually impossible to come up with a substantial list of menu items that fit the bill for calories, fat, carbs, protein, AND sodium.
Now, let’s jump in!
Shutterstock
Compared to the other options for starters on the menu, the Seafood Stuffed Mushrooms are one of the healthier choices. They’re lower in saturated fat (the kind that isn’t considered heart-healthy like unsaturated fats) than other starters, and they pack 24 grams of filling protein.
Nutrition stats: 360 calories, 23 grams of fat (9 grams saturated), 17 grams of carbohydrates, 24 grams of protein
Shutterstock
The Black Tiger Shrimp Cocktail is loaded with lean protein, which helps keep the calorie content low. It’s also a good choice if you’re watching your carb intake with only 10 grams of carbohydrates for the whole thing.
Nutrition stats: 180 calories, 4 grams of fat (1 gram saturated), 10 grams of carbohydrates, 23 grams of protein
Shutterstock
Salmon is always a winner in my book. Packed with heart-healthy unsaturated fat and filling protein, the blackened Atlantic Salmon saves you up to 270 milligrams of sodium compared to the grilled and broiled options.
Nutrition stats: 470 calories, 28 grams of fat (5 grams saturated), 5 grams carbs, 47 grams protein
Shutterstock
Shrimp is up there with chicken breast as being a lean source of protein. The grilled shrimp might not be quite enough to count as a meal calorie-wise, but it’s a great option for lighter eaters, or if you like to share entrees with your table family-style.
Nutrition stats: 250 calories, 7 grams of fat (1 gram saturated), 29 grams of carbs (served on small bed of rice), 16 grams of protein
Shutterstock
Sirloin is a flavorful cut of meat that is typically quite lean for red meat. The 7 ounce sirloin is packed with protein and is great for low-carb or keto dieters with only 1 gram of carbohydrate.
Nutrition stats: 320 calories,15 grams of fat (4 grams saturated), 1 gram of carbohydrate, 46 grams of protein
Follow The Coconut Mama
• For fun lists, healthy living tips, and bar conversation topics, make sure to follow The Coconut Mama. Click here to access The Coconut Mama’s profile page and be sure to hit the Follow button here or at the top of this article!
• Have feedback? Add a comment below!
Shutterstock
One of my tips for dining out is to prioritize protein (have it be the most significant part of your plate) and then build your sides around it.
Sticking with fish like salmon and mahi-mahi is a great choice to fill up on satiating protein without going overboard with calories, fat, or carbs.
Nutrition stats: 260 calories, 8 grams of fat (1 gram saturated), 5 grams of carbohydrates, 41 grams of protein
Shutterstock
Similar to the sirloin, Filet Mignon is a leaner steak, which means it’s lower in saturated fat than cuts like ribeye.
Because of the slightly smaller size (one ounce less) compared to the 7 oz. sirloin, this option has 12 grams fewer protein, so I’d opt for the sirloin if I had to choose between the two.
Nutrition stats: 260 calories, 14 grams of fat (4 grams saturated), 1 gram of carbohydrate, 34 grams of protein
Shutterstock
If you’re not a seafood person, or you prefer salads (or maybe both!), this option could be okay if you do some tweaking.
730 calories is quite high for a salad, BUT it’s largely due to the Caesar dressing.
If you ask for the dressing on the side and use less than the full amount, you can reduce the calories and fat content significantly, given that the Caesar dressing contains 300 calories and 32 grams of fat!
Nutrition stats (whole salad): 730 calories, 52 grams of fat (9 grams saturated), 26 grams of carbohydrates, 43 grams of protein
Shutterstock
If you’re into Crab Fest, this is a good way to get your taste of crab without going sky-high with calories or fat. (It’s the lowest-saturated fat option for Crab Fest, and is one of only three Crab Fest menu items with fewer than 500 calories.)
It IS a bit higher in carbs than many other options in the list so far, so if you’re limiting carbs, this one might not be for you.
Nutrition stats: 440 calories, 15 grams of fat (5 grams saturated), 62 grams of carbohydrates, 16 grams of protein
Shutterstock
Which of these healthier menu items sounds the best to you? (Let me know in the comments!)
For me, I’d choose blackened salmon or mahi, and I’d be tempted to start with the Black Tiger Shrimp Cocktail. (Can you tell I’m a big fan of seafood?)
Shutterstock
Leave a Comment