First of all, we need to understand that eating out at restaurants is probably one of the least healthy choices we can make. Especially on a new diet. However, it is unavoidable.

Now a days, with the internet, apps, nutrition calculators, and nutritional menus, we can save ourselves from overdoing or sodium intake!

Below you will find a few meals that will help you to eat out with your family and friends without feeling left out!

Please keep in mind that each of these meals is subject to change milligram wise if you add, take away, or substitute items.

I myself have tried most of these items. They are a welcome addition to my low sodium diet as most of them still contain the max amount of salt per meal . However, we all know, food prepared by someone else always tastes better!

One more thing to keep in mind. Everyone’s daily sodium intake is different. Use your own discretion when figuring out which meal is best for you. For example, I can have up to 1800 mg of sodium per day. I do not typically eat breakfast. Therefore, I can have up to 900 mg of sodium per meal for lunch and dinner. This opens up quite a few possibilities. However, if you are on a 1500 mg sodium diet, and you eat all 3 meals per day, you may have to lower your sodium count per meal. You would be allotted 500 mg per meal with no snacks in between.

Now to get to the good stuff!

Can I eat low sodium at Red Robin?

Not a ton of options here, but some you may enjoy….


  • Nothing much to get here….everything is over 1000 mg’s


  • Veggie Vegan Burger w/ Steamed Broccoli (320mg)
  • The Wedgie™ Burger (620mg)
  • Caeser Salad No Dressing (360mg)
  • House Salad No Dressing (160mg)
  • Simply Grilled Chicken Salad No Dressing (870mg)
  • Chicken Tortilla Soup Cup (860 mg)
  • Clamdigger’s Clam Chowder Cup (640mg)
  • Red’s Chili Chili™ (740mg)
  • Garlic Fries (260 mg) Ask for not salt and this should come down to around 50mg.
  • Steamed Broccoli (30mg)
  • Zucchini Fries (410 mg)
  • Fried Egg (95mg)

Or you can opt to build your own…. on their nutritional menu, they boast a lettuce wrap in place of a bun (10mg). This means you should have quite a bit more to choose from…

  • Lettuce bun (10mg)
  • Ancient-Grain Veggie/Vegan Patty (340mg)
  • Grilled Chicken Patty (620mg)
  • Gourmet Burger Patty (80mg)
  • Impossible™ Burger Patty (0mg)
  • Tavern Patty (40mg)
  • Turkey Patty (550mg)

So technically, you could have a tavern patty with a lettuce bun for ONLY 50mg! That leaves you plenty of room to add toppings like…


  • Cheddar (one slice) (190mg)
  • Pepper-Jack (one slice) (190mg)
  • Provolone (one slice) (200mg)
  • Swiss (one slice) (60mg)


  • Mayo (170mg)
  • Green Chili Side (0mg)
  • Onion Straws (100mg)
  • Red or Sautéed Onion (0mg)
  • Lettuce (0mg)
  • Tomato (0mg)

I hope this helps to get you to get started! Feel free to contact me with any questions!

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