What’s Sugar Free and Keto Friendly at Bonefish Grill?

In this week’s What’s Sugar Free and Keto Friendly at Restaurants, we will be looking at one of the tastier seafood restaurants around, Bonefish Grill. Fun fact: Bonefish Grill was the first place I ever ate cedar plank salmon and discovered I didn’t like cedar plank salmon. I mean it makes the fish taste like a plank of cedar! Why is that a good thing?

So let’s go over the rules. This is based on the available data the restaurant has online so it may not be totally accurate and most of the sauces and dressings probably have PUFAs so if you are avoiding that, (and you should be) get your meals without sauces and the salads without dressings. A good alternative for the salads is lemon wedges squeezed over and salt.

You can see the website for the Bonefish Grill menu here, their Nutritional Info here, and their Gluten Free Menu here. You can see all the restaurants I’ve covered here. Thanks and be sure to share this with your friends!

Starters

Prince Edward Island Mussels Josephine – A little higher in carbs because of the wine sauce but the only starter without grains.

Salads

  • Bonefish House Salad
  • Classic Caesar salad without Croutons
  • Bonefish Cobb salad without Croutons

Grilled Fish

  • Chilean Sea Bass
  • Atlantic Salmon
  • Georges Bank Sea Scallops and Shrimp
  • Rainbow Trout

From the Land

  • Filet Mignon
  • Bone-In Ribeye Steak
  • The Angler’s Sirloin Steak
  • Lily’s Chicken

Seafood Specialties

  • Cold Water Lobster Tails

Signature Sides

  • Seasonal Vegetables (Ask exactly what the veggies are to avoid grains)
  • Steamed Asparagus

Brunch (Available Saturday and Sunday)

  • Oscar Omelet
  • California Omelet

So that’s everything that is Sugar Free and Keto Friendly at Bonefish Grill. Did I miss something? Let me know in the comments below. Want a book full of these lists? Check out my What’s Sugar Free and Keto Friendly at Restaurant’s ebook! Did you find this useful? Give me a shoutout on Instagram or Twitter. Also, here’s a list of all the restaurants I’ve covered. Thanks!

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What's Sugar Free, Gluten Free and Keto Friendly at Bonefish Grill

What is Sugar Free and Keto Friendly at Shake Shack!

We are continuing our look at What is Sugar Free and Keto Friendly at Restaurants (<- Click that if you want to see the full list!) with a look at Shake Shack. I ate there for the first time a few weeks ago and while it was a bit challenging to get something I could eat, I have to say that what I got was really good. (For the record it was 4 patties and cheddar cheese. I know you are probably thinking it is hard to mess up meat and cheese but go get that same meal at McDonalds and you can see how easy it is to make meat taste bland and a little sad.)

One thing I was a little excited to see was they serve their burgers on a potato bun so I was hoping that meant there was at least no gluten in their buns but alas, that is not so. When you look at their list of allergens, there is gluten in every bun so it must be a potato/wheat blend. They do have a gluten free bun but I’m sure it has sugar and is of course very carby.

A few things you need to know before we get into this. The website doesn’t do a great job of breaking down what is in each ingredient. For instance, one ingredient is “caramelized onions” but it doesn’t say what they are caramelized in. Butter? Vegetable Oil? A sugary sauce like Teriyaki? I have no idea.

Also the nutritional info on the hamburger patties says that each patty contains .5g of Trans fat. Is that naturally occurring in the meat or are they mixing some kind of trans fat into the meat to make it juicier. Again, I have no idea but I’m going to go ahead and include it on the list of things that are ok to eat.

Before we get to the list of What is Sugar Free and Keto Friendly at Shake Shack, here is a link to their site, here is the menu and here is the an Interactive Allergen Guide. As with most burger places, I am going to list the individual ingredients that are ok to eat and you will need to assemble your meal accordingly. Like I said at the beginning, I just ordered 2 double cheeseburgers with only mustard on the side and was pretty happy with it. One other note, if you want to actually pick up your burger and eat it instead of going at it with a knife and fork like a civilized person, every burger can be ordered as a lettuce wrap.

Ingredients to Assemble Your Meal at Shake Shack

  • Hamburger Patty
  • Cheddar Cheese
  • Jack Cheese
  • Pork Cracklins (I am assuming these are fried in Veg Oil so be careful)
  • Provel Cheese
  • Bacon
  • Smoked White Cheddar
  • Swiss Cheese
  • Green Chile Mix (Again, not totally sure what’s in this but based on what I can see, it appears to be ok)
  • Pickles
  • Onion
  • Lettuce
  • Tomato
  • Cherry Peppers

Breakfast

  • Egg
  • Bacon

Hot Dogs

  • Hot Dog
  • Chicken Dog
  • Onion
  • Cucumber
  • Tomato
  • Celery Salt
  • Sport Pepper

I hope you found this Shake Shack guide helpful! If you did, take a pic of your meal and tag @MySugarFreeJrny on Instagram, I would love to see it. Remember you can see all the restaurants I’ve covered here. Also, leave a comment. I love to know how people found me and what you think of the site.

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What's Sugar Free and Keto Friendly at Shake Shack?

What is Sugar Free and Keto Friendly at Ruby Tuesday?

Looking for more great low carb menu items

at your favorite restaurants?

Click here to get the full ebook!

Our look at what is Sugar Free and Keto Friendly at Restaurants continues with a look at Ruby Tuesday!  I have never been to a Ruby Tuesday before but I could have swore it was a burger place but I guess not!  Looks kind of like an Applebee’s or something.

They actually have a surprisingly large amount of food we can chose from and have very helpfully made their Nutritional Info available on their website.   I really wish more restaurants would do this.

As with most of these lists, finding carb counts is one thing but PUFAs is next to impossible.  I would assume everything is cooked in a vegetable oil of some kind and flavored with margarine so eat accordingly.

Without further ado, here is what is Sugar Free and Keto Friendly at Ruby Tuesday!

Appetizers

  • Fried Chicken Wings with Texas Spice Blend (2g of sugar)
  • Mild Buffalo Chicken Wings
  • Hot Buffalo Chicken Wings

Chicken

  • Chicken Bella
  • Chicken Fresco
  • Double Decker Chicken (13g of carbs but 10 of those come from the mushrooms)

Steaks

  • Asiago Peppercorn Sirloin
  • Asiago Peppercorn Strip
  • Cajun Ribeye
  • New York Strip
  • Petite Sirloin
  • Add 2 Shrimp Skewers

Seafood

  • Blackened Tilapia
  • Grilled Salmon
  • New Orleans Seafood
  • Skewered Shrimp

Sides

  • Caesar Salad (No Croutons)
  • Green Beans
  • Grilled Zucchini
  • Garden Salad (No Croutons)
  • Grilled Asparagus
  • Steamed Broccoli

Looking for more great low carb menu items at your favorite restaurants?

Click here to get the full ebook!

Do you have a favorite restaurant you would like me to research?  Let me know in the comments below!

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What’s Sugar Free and Keto Friendly at Applebee’s?

What's Sugar Free at Applebee's?

Looking for more great low carb menu items

at your favorite restaurants?

Click here to get the full ebook!

Our What’s Sugar Free at Restaurants series continues!  This week we are looking at Applebee’s.  Applebee’s is one of those restaurants that don’t do a very good job of telling us exactly what ingredients are in their food.  They have a menu, and a Nutrition Information list that allows us to kind of guess at the items that either don’t have added sugar or have a limited amount.

Because of this, the list below is my best guess at the items with no added sugar.  I looked at all the items on the nutritional info list with less than 5 grams of sugar, then just used past experience creating these lists to come up with what I think are the items that are ok to eat if you are avoiding sugar.  However, just to be absolutely clear, I’m not 100% sure about anything on this list because Applebee’s hasn’t given us any of the information we need to be able to determine what we need to know.  Having said all that, the items on this list are very low in sugar so I think it will be alright for out purposes.  Please feel free to share this list with your friends!

Appetizers

  • Boneless Wings, No Sauce (Low Sugar Sauces – Classic Buffalo Sauce, Hot Buffalo Sauce) (Low Sugar Dipping Sauces – Bleu Cheese Dressing, Ranch Dressing)
  • Double Crunch Bone-In Wings, No sauce (Low Sugar Sauces – Classic Buffalo Sauce, Hot Buffalo Sauce) (Low Sugar Dipping Sauces – Bleu Cheese Dressing, Ranch Dressing)
  • Green Bean Crispers
  • House Salad, No Dressing
  • Bleu Cheese, Ranch, Garlic Caesar, Green Goddess, Lemon Olive Oil Vinaigrette (These probably have PUFAs but it’s hard to know for sure)
  • Small Caesar Dressing

Ribs

    • Applebee’s Riblets, No Sauce – (Smokey Chipotle Sauce (Adds 1 gram))
    • Double Glazed Baby Back Ribs (It doesn’t say what these are glazed with but it only adds 2 grams of sugar)

Steaks

  • Sirloins
  • New York Strips
  • Ribeyes
  • Shrimp ‘N Parmesan Sirloin
  • Vegetable Sides (Squash or Zucchini, Sugar Snap Peas, carrotinis, Red Peppers, Broccoli)
  • Toppers –  Grilled Onions, Mushrooms

Lighter Fare

  • Pepper Crusted Sirloin & Whole Grains
  • Savory Cedar Salmon

Salads

  • Grilled Chicken Caesar Salad
  • House Salad
  • Dressings – Bleu Cheese Dressing, Ranch Dressing

Kid’s Meals

  • Chicken Griller
  • Sirloin
  • Steamed Broccoli

Beverages

  • Brewed Iced Tea
  • Hot Tea
  • Coffee; Regular or Decaf
  • Diet Soft Drinks

Looking for more great low carb menu items at your favorite restaurants?

Click here to get the full ebook!

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Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!