There are a ton of healthy Red Lobster options, and I've compiled all of the best ones and my favorites on this list! This guide has all the best orders on the Red Lobster menu under 500 calories, featuring lobster, shrimp, steak, and more!
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Healthy Options at Red Lobster
You can find pretty much anything you're craving at Red Lobster on this low calorie list, from shrimp smothered in garlic butter to flaky cheddar bay biscuits! And if that sounds impossible on a low calorie diet, you're in for a pleasant surprise.
Everything on this list of Red Lobster's healthiest menu options, with tips and tricks for ordering sides, has less than 500 calories. With so many fantastic orders to choose from, you might even forget you're eating low calorie to begin with!
1. Black Tiger Shrimp Cocktail
Nutritional Info:
180 Calories
4g Fat
10g Carbs
9g Sugar
1g Fiber
23g Protein
Start your meal with this light yet filling new app, which has tender jumbo shrimp served with two kinds of sauces - classic cocktail sauce and Samu sauce, a Thai-style chili lime cilantro sauce that's herby and tangy with a nice kick. It's the lowest calorie option you can find on the Red Lobster menu and boasts over 20 grams of lean protein to boot.
2. 6 oz. Filet Mignon Steak
Nutritional Info:
260 Calories
14g Fat
1g Carbs
1g Sugar
1g Fiber
34g Protein
They may be famous for their seafood dishes, but Red Lobster also offers some decent healthy steak options. Their filet mignon steak is the lowest calorie entree you can get at just 260 calories, leaving you room to bulk up the meal with a side of mashed potatoes at 210 calories.
3. Grilled Rainbow Trout (Half Portion)
Nutritional Info:
275 Calories
15g Fat
1g Carbs
0g Sugar
0g Fiber
34g Protein
This simply grilled rainbow trout is typically big enough that you can order a half portion or split it with a friend. This fish entree goes great with a hearty side of mashed potatoes, orzo rice, or seasoned broccoli. Any of these options will keep the meal at 490 calories or less.
4. 7 oz. Sirloin Steak
Nutritional Info:
320 Calories
15g Fat
1g Carbs
0g Sugar
0g Fiber
46g Protein
Another steak option that's easy on the calories, the sirloin steak, also happens to be the highest protein entree you can get at Red Lobster, with over 45 grams of protein per serving. For the side, I recommend ordering it with the side house salad to keep the whole meal at just 480 calories. If you want a dressing to go along with it, the Citrus Vinaigrette is the best pick with just 70 calories.
5. Weekday Lunch: Walt's Favorite Shrimp
Nutritional Info:
380 Calories
16g Fat
43g Carbs
9g Sugar
3g Fiber
15g Protein
Red Lobster offers some great lunch specials on the weekdays that feature a lunch-sized entree with a side and optional side salad. The lowest calorie choice from their lineup is Walt's Favorite Shrimp, which are breaded butterflied shrimp that bring a feather-light crunch. For a full meal under 500 calories, get it with a side of coleslaw.
6. Grilled Sea Scallops & Shrimp Skewers
Nutritional Info:
420 Calories
12g Fat
43g Carbs
1g Sugar
2g Fiber
32g Protein
This classic plate has a skewer of grilled sea scallops and a skewer of grilled shrimp served over fluffy rice. Even without an additional side, it can be a pretty satisfying meal with just 420 calories. A pro tip here is to try and catch the sea scallops & shrimp daily deal on Thursdays for a cheaper price.
7. Maine Lobster Tail
Nutritional Info:
420 Calories
40g Fat
1g Carbs
0g Sugar
0g Fiber
13g Protein
Of course, it wouldn't be a Red Lobster list without the iconic Maine lobster tail. You can order this ala carte, grilled with buttery garlic sauce or simply steamed to get the full flavor of the lobster tail. Both options are served with a lemon wedge and melted butter for dipping. If you can spare a few extra calories, a side of coleslaw can make a more filling meal for 530 calories total.
8. Weekday Lunch: Popcorn Shrimp
Nutritional Info:
430 Calories
19g Fat
49g Carbs
11g Sugar
5g Fiber
16g Protein
If you're craving extra crispy shrimp, this weekday lunch special option is a satisfying choice. You get a pretty good amount of batter-fried mini shrimp, which you can order with a serving of cocktail sauce for 45 calories extra or split a coleslaw with a friend for a total of 480 calories.
9. Live Maine Lobster
Nutritional Info:
440 Calories
34g Fat
0g Carbs
0g Sugar
0g Fiber
33g Protein
Though higher in calories than the lobster tail, getting a whole Maine lobster makes a more filling meal overall with over twice the amount of protein. At just 20 calories more than the tail, you get an entire 1 ¼ pound lobster! Order it steamed instead of roasted with stuffing to keep the calorie count under 500 calories.
10. Wild Caught Snow Crab Legs
Nutritional Info:
440 Calories
34g Fat
0g Carbs
0g Sugar
0g Fiber
32g Protein
You can get 1 pound or about 6 to 8 pieces of snow crab legs served with lemon and melted butter for less than 500 calories. If you want it with sides, you can order ½ pound of crab legs instead and pair it with coleslaw to keep the meal to just 490 calories.
11. Weekday Lunch: Garlic Shrimp Scampi
Nutritional Info:
440 Calories
35g Fat
7g Carbs
2g Sugar
2g Fiber
24g Protein
Ordering the Garlic Shrimp Scampi off the weekday lunch specials gives you a bigger serving than if you were to order it as an add-on or off the shrimp your way menu. It comes with a hefty serving of oven-broiled shrimp covered in garlic butter sauce for 440 calories. Ordered as an add-on, it's a smaller serving for just 220 calories, giving you room to pair it with sides.
12. Lobster-Topped Baked Potato
Nutritional Info:
450 Calories
18g Fat
59g Carbs
4g Sugar
6g Fiber
13g Protein
The loaded baked potato is a premium side that's hearty enough to be a meal on its own. It features a whole potato baked topped with chunks of Maine and langostino lobster meat drizzled in a light and creamy lobster beurre blanc sauce. Alternatively, you can try the lobster-topped mashed potatoes at 350 calories. It isn't quite filling enough for a meal, but you can order it with the coleslaw or house side salad for 460 or 510 calories, respectively.
13. New England Clam Chowder Soup
Nutritional Info:
470 Calories
30g Fat
22g Carbs
7g Sugar
1g Fiber
15g Protein
A whole bowl of this clam chowder soup makes a satisfying and warming meal with just 470 calories, filled with hearty bites of potatoes and minced clams in a thick, creamy broth and served with a side of crackers. Ordering a cup instead of a bowl of soup will have just 240 calories and is a great option if you want to load up on the sides. You can order it with a cheddar bay biscuit and coleslaw for just slightly over 500 calories.
14. Signature Seafood Mushrooms
Nutritional Info:
480 Calories
30g Fat
23g Carbs
6g Sugar
2g Fiber
29g Protein
These stuffed mushrooms may be a starter but can pass as a delicious entree. It's got 6 fresh mushrooms stuffed with a seafood and veggie filling then smothered in Monterey Jack cheese and baked until golden and bubbly. To finish, it's served over a creamy garlic sauce.
Red Lobster offers a Shrimp Your Way Choose Two bundle, which lets you choose two shrimp entrees and a side. The best combination to get is the Garlic Shrimp Scampi and Walt's Favorite Shrimp, which together come out to 480 calories. You can also double up on the Garlic Shrimp Scampi instead for 440 calories total.
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