Eating at Red Lobster doesn’t have to wreck your healthy eating plans. While the menu is known for indulgent seafood and buttery sides, there are plenty of smart picks that still deliver on taste. From lean proteins to lighter twists on classics, these choices keep calories and saturated fat in check without feeling like a compromise. Here’s a dietitian-backed list of the best bets next time you grab a table.
Seafood Stuffed Mushrooms
If you’re after a starter that won’t overload on saturated fat, these stuffed mushrooms are a solid pick. They pack 24 grams of protein and stay lower in the less heart-friendly fats compared to other appetizers. At 360 calories, they’re satisfying enough to kick off your meal without going overboard.
Black Tiger Shrimp Cocktail
For something light, lean, and refreshing, the shrimp cocktail is hard to beat. With just 180 calories and a hefty 23 grams of protein, it’s a great low-carb option at only 10 grams of carbs. Perfect for a protein boost without the heavy sides.
Blackened Atlantic Salmon
Salmon is a nutritional powerhouse, and the blackened version here saves you 270 milligrams of sodium compared to grilled or broiled. You’ll get plenty of heart-healthy fats and a huge 47 grams of protein. At 470 calories, it’s a filling entrée that feels indulgent but still fits into most meal plans.
Grilled Shrimp
This pick is light on calories but big on lean protein. At 250 calories with 16 grams of protein, it’s a solid choice for smaller appetites or for sharing alongside other dishes. It comes on a small bed of rice, adding 29 grams of carbs for those who want a bit more substance.
7 oz. Sirloin
If steak’s your thing, this lean sirloin delivers 46 grams of protein and just 1 gram of carbs. At 320 calories, it’s both satisfying and keto-friendly. The cut is flavorful without the excess fat of heavier steaks.
Blackened Mahi
This is another lean fish option that’s high in protein without heavy calories. At 260 calories and 41 grams of protein, it’s a clean, filling choice. Pair it with veggie sides to keep the meal light and balanced.
6 oz. Filet Mignon
For those who want steak but in a smaller portion, the filet mignon comes in at 260 calories. You’ll get 34 grams of protein and less saturated fat than fattier cuts. It’s slightly less protein than the sirloin, but still a smart, lean pick.
Caesar Salad with Chicken (Tweak It)
This salad can be a great option if you manage the dressing. The full serving runs 730 calories—mostly from the 300-calorie, 32-gram fat Caesar dressing. Ask for it on the side and use less to bring the numbers way down while still getting 43 grams of protein.
Crab-Topped Baked Potato
For a lighter Crab Fest pick, this potato comes in at 440 calories. It’s the lowest-saturated fat option of the crab specials and still feels indulgent. With 62 grams of carbs, it’s higher in starch, so it’s best for those not cutting carbs.
New England Clam Chowder
Among the soups, a cup of New England clam chowder is the lighter choice. At 240 calories, it has less sodium and fewer calories than other soup options while still delivering creamy flavor. With 7 grams of protein, it works well as a starter before a lighter entrée.
Garlic-Grilled Shrimp (For Kids)
This kids’ menu option is surprisingly smart for adults wanting a smaller portion. With just 80 calories and 11 grams of protein, it’s light but still satisfying. Add a side of broccoli, green beans, or coleslaw for extra fiber and balance.
Key Lime Pie
Desserts can be tricky, but this one’s the lowest-calorie sweet on the menu. At 500 calories, it’s still indulgent with 55 grams of sugar, but lighter compared to other options. If you’re craving dessert, this lets you enjoy something sweet without going completely overboard.
