Dining out while following a ketogenic diet can be challenging, but Chili’s Grill & Bar offers numerous options that fit perfectly into your low-carb lifestyle. This popular Tex-Mex chain restaurant has locations throughout the United States, making it a convenient choice for keto dieters looking for a satisfying meal without compromising their nutritional goals.
Whether you’re meeting friends for dinner, celebrating a special occasion, or simply craving restaurant-quality food, understanding which menu items align with your keto macros is essential. This comprehensive guide will walk you through the best keto-friendly choices at Chili’s, complete with nutritional information and helpful ordering tips to keep your carb count low.
Most people following a ketogenic diet aim to consume fewer than 25-30 grams of net carbs per day. Net carbs are calculated by subtracting fiber from total carbohydrates. All the dishes featured in this guide contain manageable amounts of net carbs, though some higher-carb options are best enjoyed as two separate meals or shared with dining companions.
Understanding Keto-Friendly Dining at Chili’s
Before diving into specific menu items, it’s important to understand what makes a dish keto-friendly. The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake. At Chili’s, this means focusing on:
- Grilled proteins like steak, chicken, and seafood
- Non-starchy vegetables such as broccoli and asparagus
- High-fat toppings like cheese, avocado, and butter
- Low-carb sauces and dressings
- Avoiding breads, tortillas, rice, beans, and sugary sauces
The good news is that Chili’s menu is quite accommodating for keto dieters, and the staff is generally willing to make modifications to suit your dietary needs.
Best Keto Appetizers at Chili’s
Traditional Buffalo Wings
Wings are a keto dieter’s best friend, and Chili’s bone-in wings deliver on both flavor and macros. These wings are packed with protein and healthy fats, making them an excellent choice to start your meal or even as a main course.
The key to keeping wings keto-friendly is sauce selection. Buffalo sauce is your safest bet, as it contains minimal carbohydrates. Other sauce options like BBQ, honey chipotle, or sweet chili contain significant amounts of sugar and should be avoided. You can also order the wings dry (without sauce) and add your own hot sauce or butter.
One full order of bone-in wings with buffalo sauce contains approximately 3 grams of net carbs, 73 grams of protein, and 65 grams of fat. Consider splitting this appetizer with a friend or saving half for later, as it contains 890 calories.
Keto-Friendly Entrées at Chili’s
Sirloin Steak Options
Steak is arguably the perfect keto food, offering high protein and fat content with zero carbohydrates. Chili’s Classic Sirloin comes in different sizes, allowing you to choose based on your appetite and caloric needs.
The 6-ounce sirloin contains only 1 gram of net carbs, 34 grams of protein, and 13 grams of fat, totaling 260 calories. For those with bigger appetites, larger portions are available. The beauty of ordering steak is its simplicity – there’s no need for complicated modifications or special requests.
To complete your meal, pair your steak with keto-friendly sides like steamed broccoli or a side salad without croutons. You can also request extra butter on your steak to increase the fat content.
Ribeye Steak
For maximum satiety and flavor, the Classic Ribeye is an excellent choice. This cut is naturally higher in fat than sirloin, making it ideal for meeting your keto macros. With an impressive 67 grams of protein and 40 grams of fat, this 630-calorie entrée contains zero carbohydrates.
The ribeye’s zero-carb status gives you flexibility to add sides without worrying about exceeding your daily carb limit. Consider adding asparagus, steamed broccoli, or a house salad to round out your meal with additional nutrients and fiber.
Bunless Burger Modifications
Burgers without the bun are a staple of keto dining, and Chili’s offers several varieties that work perfectly for low-carb eaters. The Big Mouth Mushroom Swiss Burger is particularly noteworthy, featuring sautéed mushrooms, Swiss cheese, lettuce, tomato, onions, and garlic aioli.
When ordering bunless, the Mushroom Swiss Burger contains approximately 5 grams of net carbs, 45 grams of protein, and 62 grams of fat. The restaurant typically serves bunless burgers in a bowl or on a bed of lettuce, making them easy to eat with a fork and knife.
Other burger options can also be modified by removing the bun and asking staff to hold any high-carb toppings like BBQ sauce, honey mustard, or crispy tortilla strips. Feel free to request extra vegetables like lettuce, pickles, and jalapeños to add volume without significantly increasing carbs.
Customized Fajitas
Chili’s fajitas can be transformed into a keto-friendly meal with a few simple modifications. The fajitas come with your choice of grilled chicken, steak, or shrimp, served with bell peppers and onions. They’re accompanied by sour cream, pico de gallo, salsa, and shredded cheese.
The secret to keto fajitas is skipping the flour tortillas, rice, and beans. Focus on the protein and vegetables, using the provided toppings to add flavor and fat. The shrimp fajitas without tortillas, rice, or beans contain 24 grams of net carbs, which is at the upper limit for most keto dieters, so consider splitting this dish into two meals.
The vegetables in fajitas (peppers and onions) do contain some carbs, but they also provide valuable nutrients and fiber. If you’re being very strict with your carb count, you can ask for fewer onions, as they’re higher in carbs than peppers.
Grilled Salmon
The Ancho Salmon is part of Chili’s “Guiltless Grill” menu, featuring items under 650 calories. This dish typically comes with broccoli and Mexican rice. Simply request no rice to make it keto-appropriate.
Without the rice, this salmon entrée contains 11 grams of net carbs, 45 grams of protein, and 25 grams of fat for 460 calories. Salmon is an excellent source of omega-3 fatty acids, which support heart health and reduce inflammation. The ancho chile seasoning adds flavor without contributing significant carbohydrates.
Keto Salad Options at Chili’s
Santa Fe Chicken Salad
Salads can be deceptively high in carbs when loaded with croutons, candied nuts, dried fruit, and sweet dressings. The Santa Fe Chicken Salad at Chili’s is keto-friendly when you make one simple modification: skip the tortilla strips.
This salad features grilled chicken breast, fresh avocado, pico de gallo, cilantro, and ranch dressing over crisp lettuce. The listed nutrition information includes tortilla strips, showing 20 grams of net carbs, but removing these crunchy toppers will reduce the carb count to approximately 12-15 grams.
The combination of protein from chicken, healthy fats from avocado and ranch dressing, and fiber from vegetables makes this a well-balanced keto meal. Request extra avocado if you need to increase your fat intake.
Southwest Caesar Salad
Another excellent salad choice is the Southwest Caesar, available with grilled chicken or shrimp. This salad includes queso fresco cheese, tomatoes, Caesar dressing, and tortilla strips over romaine lettuce.
As with the Santa Fe salad, ask for no tortilla strips to keep carbs in check. The chicken version contains approximately 16 grams of net carbs without the strips, 39 grams of protein, and 44 grams of fat. The Caesar dressing is creamy and satisfying, providing plenty of fat to keep you satiated.
If you have carbs to spare in your daily allowance, you might even keep the tortilla strips for added crunch and texture, though this isn’t recommended if you’re being strict with your keto diet.
Best Keto Side Dishes at Chili’s
Steamed Broccoli
Broccoli is one of the most keto-friendly vegetables available, and Chili’s steamed broccoli is a simple, nutritious side dish. With only 4 grams of net carbs per serving, along with 3 grams of protein and 4 grams of fiber, this side provides valuable nutrients without compromising your macros.
Broccoli is rich in vitamin C, vitamin K, and various antioxidants. Request butter on the side to add healthy fats and enhance the flavor. The 40-calorie serving makes it easy to add to any entrée without significantly impacting your overall calorie intake.
Asparagus
Asparagus is even lower in net carbs than broccoli, containing just 2 grams per serving. This elegant vegetable side dish provides 3 grams of protein and 3 grams of fiber for only 35 calories.
Asparagus is a natural diuretic and contains beneficial nutrients like folate, vitamin A, and vitamin K. It pairs exceptionally well with steak or salmon. As with broccoli, don’t hesitate to request additional butter or ask how the asparagus is prepared to ensure it’s cooked in a keto-friendly manner.
Side Salads
Both the Side Caesar Salad and Side House Salad can be made keto-friendly with minor modifications. The Caesar salad should be ordered without croutons, reducing the net carb count to approximately 4-5 grams from the listed 6 grams.
The House Salad comes with tomatoes, cucumbers, cheese, onions, croutons, and your choice of dressing. For the most keto-friendly version, skip the croutons and ask for light on the tomatoes and onions (or remove them entirely). Choose a high-fat dressing like Avocado Ranch, regular Ranch, Blue Cheese, or Caesar to add satisfying fats to your meal.
Keto-Friendly Dressings and Sauces
Choosing the right dressing or sauce can make or break your keto meal. At Chili’s, stick to these low-carb options:
- Avocado Ranch: Creamy and high in healthy fats
- Ranch Dressing: A classic choice with minimal carbs
- Blue Cheese Dressing: Rich and flavorful
- Caesar Dressing: Perfect for salads and vegetables
- Ancho Chile Ranch: Adds a spicy kick without carbs
- Buffalo Sauce: For wings and other proteins
- Butter: Always a safe bet for vegetables and steaks
Avoid these high-carb sauces and dressings:
- BBQ sauce
- Honey Chipotle sauce
- Sweet Chili sauce
- Teriyaki glaze
- Honey Mustard
- Balsamic vinaigrette
Foods to Avoid at Chili’s on Keto
While Chili’s offers many keto-friendly options, certain menu items should be completely avoided or significantly modified:
- All bread products: Buns, toast, garlic bread, and tortillas
- Rice and pasta: Including Mexican rice, cilantro lime rice, and any pasta dishes
- Beans: Black beans, refried beans, and bean soups
- Fried items with breading: Chicken crispers, mozzarella sticks, and fried pickles
- Ribs: Typically covered in high-sugar BBQ sauce
- Wings with sweet sauces: Any flavor except Buffalo or dry
- Desserts: All traditional desserts are high in carbs
- Sugary beverages: Sodas, sweet tea, lemonade, and cocktails with mixers
Tips for Ordering Keto at Chili’s
Communicate Your Dietary Needs
Don’t be shy about explaining that you’re following a low-carb diet. Most servers are familiar with dietary restrictions and can help you navigate the menu. Ask questions about how dishes are prepared and what ingredients are used in sauces and seasonings.
Make Strategic Substitutions
Nearly every entrée at Chili’s comes with sides, and many include high-carb options like fries, mashed potatoes, or rice. Always ask to substitute these with low-carb vegetables like broccoli or asparagus. Most locations are happy to accommodate these requests without additional charges.
Watch for Hidden Carbs
Hidden carbohydrates lurk in unexpected places. Grilled chicken might be marinated in a sweet sauce, coleslaw contains sugar, and even some vegetable sides are prepared with sweeteners. When in doubt, ask your server about preparation methods and request plain grilled proteins without marinades.
Review Nutrition Information in Advance
Chili’s provides comprehensive nutrition information on their website. Take a few minutes before your visit to review the menu and plan your meal. This preparation helps you make informed decisions and reduces the temptation to order high-carb items when you’re hungry at the restaurant.
Consider Portion Sizes
Restaurant portions are notoriously large, and Chili’s is no exception. Some dishes contain a full day’s worth of calories and more protein than necessary in one sitting. Don’t hesitate to ask for a to-go box right away and pack half your meal before you start eating. This strategy helps with portion control and gives you another keto-friendly meal for later.
Stay Hydrated
Order water, unsweetened iced tea, or coffee instead of sugary beverages. Staying hydrated is especially important on a ketogenic diet. If you want something more exciting than plain water, ask for sparkling water with lemon or lime.
Beverage Options for Keto Dieters
Choosing the right beverage is just as important as selecting the right food. Here are your best options at Chili’s:
- Water: Always the safest choice, request it with lemon or lime for flavor
- Unsweetened Iced Tea: Zero carbs and refreshing
- Coffee: Black coffee or with heavy cream
- Diet Soda: While not ideal for health, it contains zero carbs (use sparingly)
- Sparkling Water: If available, a nice alternative to plain water
If you choose to consume alcohol, be aware that it can slow ketosis and should be consumed in moderation. Dry wines, light beers, and spirits with zero-carb mixers (like vodka and soda water) are lower in carbs than cocktails, regular beer, or sweet wines.
Sample Keto Meal Combinations at Chili’s
Light Lunch Option
6-ounce Classic Sirloin with steamed broccoli and a side Caesar salad (no croutons). Total approximate net carbs: 9 grams.
Satisfying Dinner
Classic Ribeye with asparagus and a side house salad with avocado ranch dressing (no croutons, light on tomatoes and onions). Total approximate net carbs: 10-12 grams.
Burger Night
Bunless Mushroom Swiss Burger with a side of steamed broccoli. Total approximate net carbs: 9 grams.
Seafood Feast
Ancho Salmon (no rice) with extra broccoli. Total approximate net carbs: 11 grams.
Casual Meal with Friends
Half order of Buffalo wings (split with a friend) and Santa Fe Chicken Salad (no tortilla strips). Total approximate net carbs: 15-18 grams.
Frequently Asked Questions
Can I eat at Chili’s during the first week of keto?
Yes, but choose simple options like plain steak with steamed vegetables to keep carbs as low as possible. The first week of keto requires strict carb restriction (typically under 20 grams daily) to initiate ketosis.
Does Chili’s have a specific keto menu?
While Chili’s doesn’t have an official keto menu, their full nutrition information is available online, making it easy to identify low-carb options and calculate net carbs for any dish.
Are the fajitas really keto-friendly?
Fajitas without tortillas, rice, and beans are moderately keto-friendly but contain more carbs than other options due to the peppers and onions. They work best when split into two meals or if you have room in your daily carb allowance.
Can I have dessert at Chili’s on keto?
Unfortunately, Chili’s doesn’t offer any truly keto-friendly dessert options. All desserts on the menu are high in sugar and carbohydrates. Consider enjoying a keto-friendly dessert at home instead.
How do I calculate net carbs from the Chili’s menu?
Net carbs are calculated by subtracting fiber from total carbohydrates. Chili’s nutrition information includes both values, making this calculation straightforward. Focus on keeping net carbs under 25-30 grams per day for most keto diets.
Making Keto Sustainable When Dining Out
Successfully following a ketogenic diet isn’t just about knowing what to order at restaurants—it’s about developing sustainable habits that fit into your lifestyle. Dining out at places like Chili’s can and should be an enjoyable experience, not a source of stress or anxiety.
Remember that occasional small deviations won’t completely derail your progress, though consistently staying within your carb limits produces the best results. The more you practice ordering keto-friendly meals at restaurants, the easier and more natural it becomes.
Focus on the social aspects of dining out rather than feeling restricted by your food choices. When you choose strategically from the menu, you can enjoy delicious, satisfying meals while maintaining ketosis.
Conclusion
Eating keto at Chili’s is not only possible but can be genuinely enjoyable when you know what to order. The restaurant offers numerous options for low-carb dieters, from simple grilled steaks and salmon to customizable salads and burgers without buns.
The key to success is planning ahead, communicating clearly with your server, and making strategic modifications to menu items. Focus on protein-rich entrées, add low-carb vegetable sides, and choose high-fat dressings and toppings to meet your macro goals.
Avoid obvious high-carb items like breads, rice, beans, and sweet sauces. When in doubt, choose the simplest preparation—grilled meat with steamed vegetables is always a safe bet.
With the information in this guide, you can confidently visit Chili’s while staying committed to your ketogenic lifestyle. Whether you’re dining alone, with family, or with friends, you now have the knowledge to make informed choices that support your health goals without sacrificing flavor or satisfaction.
Remember to check Chili’s website for the most current menu offerings and nutrition information, as both can change over time. Happy keto dining!
Sources:
- National Institutes of Health – PubMed Central: Ketogenic Diet Research
- Chili’s Official Menu
- Chili’s Nutrition Information
- National Center for Biotechnology Information: Ketogenic Diet and Health
- American Diabetes Association: Low-Carb Dining
⚕️ Medical Disclaimer
This content is for informational purposes only and does not constitute medical advice. The information provided has not been evaluated by the Food and Drug Administration (FDA) and is not intended to diagnose, treat, cure, or prevent any disease.
Always consult with a qualified healthcare professional before making any changes to your diet, taking supplements, or starting any health regimen. Individual results may vary.