Chili’s Grill & Bar is a casual American restaurant with a southern flare. They serve foods with smokehouse flavors such as steaks, ribs, and burgers. This means you an easily customize a keto Chili’s meal to stay low-carb.
Our top options to eat keto at Chili’s is ordering a classic ribeye, classic sirloin, or Old Time Burger with cheese (minus the bun). Choose a side of steamed broccoli or asparagus.
If you’re on the keto diet, it’s always best to prepare your foods at home using keto-certified ingredients. However, you can certainly find something low-carb at Chili’s if you follow our tips. In this guide, we’ll show you how to eat low-carb at Chili’s (and what to avoid).
Thanks for reading! If you’ve ever eaten at Chili’s Grill, When I want something tasty but also want to watch my calories, I’ve been there. To get right to it, Chili’s says that this salad has about 680 calories per serving. However, other people say that it could have anywhere from 590 to 710 calories, depending on who’s counting. There are a lot of good things about it, but it’s not exactly light.
In this post, we’re gonna break down everything about this tropical vibe of a dish—from what’s in it, to the nutritional nitty-gritty, to whether it’s a health win or a sneaky calorie bomb. Stick with me, and I’ll spill all the deets on how to enjoy this salad without the guilt, plus some tips to burn off that energy if you overdo it. Let’s dig in!
What’s in This Caribbean Salad Anyway?
Before we get all numbers-crazy, let’s talk about what makes this salad a fan fave at Chili’s. I mean, it ain’t just lettuce and a sad piece of chicken, right? This dish is a flavor party, and here’s what you’re gettin’ on your plate:
- Grilled Chicken: Juicy, lean protein that’s the star of the show.
- Mixed Greens: The fresh, crunchy base—think lettuce and maybe some spinach.
- Pineapple: Sweet, tropical chunks that make you feel like you’re on vacay.
- Mandarin Oranges: Little bursts of citrusy goodness.
- Dried Cranberries: A tart kick to balance the sweet.
- Red Bell Peppers: Some color and crunch for extra flair.
- Green Onions and Cilantro: Fresh herbs to spice up the vibe.
- Honey Lime Dressing: The sweet-tangy drizzle that ties it all together.
There’s a little vacation in a bowl, right? But as much as I love the taste, I need to know what it’s doing to my waistline. Let’s look at the numbers.
Nutritional Breakdown: Calories and More
Alright, let’s get down to brass tacks. How much is this salad really costin’ us in terms of calories and nutrients? I’ve crunched the numbers from various angles, and here’s the scoop in a handy table for ya to peep at a glance. Keep in mind, there’s a bit of a range ‘cause portions and prep can vary a smidge.
| Nutrient | Amount (Approx.) | Notes |
|---|---|---|
| Calories | 680 (590-710 range) | Depends on portion and dressing amount |
| Total Fat | 27-36 g | Includes saturated fat around 4.5-7 g |
| Carbohydrates | 29-85 g | Big range due to sugar content |
| Dietary Fiber | 7-8 g | Decent for digestion |
| Sugars | 9-70 g | Mostly from dressing and fruits |
| Protein | 34-39 g | Solid amount, thanks to the chicken |
| Sodium | 1020-1150 mg | Watch out if you’re cuttin’ salt |
| Cholesterol | 110-130 mg | Not too shabby for a meal |
Now let me unpack this a bit. It has 680 calories, so it’s not exactly a light snack, but it is a meal, you know? The protein is great—some counts put it at nearly 40 grams, which keeps you full longer. The fat, which is about 27 to 36 grams, might make you think twice, but it’s not all bad fat—some of it comes from plants and the dressing. The many carbs are spread out because of the sweet dressing and fruits. And the salt? It’s a restaurant dish, so it’s going to be pretty high.
The Good Stuff: Why This Salad Ain’t Half Bad
I gotta give props where they’re due, and this Caribbean Salad has some serious perks if you’re tryin’ to eat a bit smarter at Chili’s. Here’s why we’re kinda lovin’ it:
- Protein Powerhouse: With up to 39 grams of protein, it’s a heckuva way to fuel up, especially post-workout or if you’re skippin’ heavier meats.
- Nutrient-Rich: It’s loaded with vitamins like A and C, plus minerals like calcium and iron. Them fruits and greens are doin’ some heavy liftin’!
- Gluten-Free Vibes: If gluten’s your enemy, this salad’s got your back. No sneaky wheat here, folks.
- Filling and Flavorful: Between the chicken and fiber (around 8 grams), it ain’t just a wimpy side dish—it’s a proper meal that satisfies.
I’ve had days where I’m cravin’ something that don’t feel like a diet punishment, and this hits the spot. It’s got that sweet-tangy balance that makes eatin’ healthy feel like a treat, not a chore.
The Not-So-Good: Where It Sneaks Up on Ya
But, let’s not sugarcoat it—pun intended. This salad ain’t perfect, and there’s a few things I gotta point out before you order it thinkin’ it’s all sunshine and rainbows:
- Calorie Sneak Attack: At 680 calories, or even 710 by some counts, it’s more than some burgers on the menu. If you’re countin’ every bite, this might surprise ya.
- Fat Content: Up to 36 grams of fat is a chunk, even if some of it’s from healthier sources. It’s somethin’ to watch if you’re keepin’ tabs.
- Sugar Overload: That honey lime dressing, while delish, pumps up the sugar—sometimes as high as 70 grams! That’s like eatin’ dessert with your salad.
- Sodium Whammy: Over 1000 mg of sodium means it’s salty business. Not great if you’re dodgin’ high blood pressure.
I’ve made the mistake of assumin’ “salad” equals “low-cal” before, and lemme tell ya, it’s a trap! You gotta go in with eyes wide open, ‘specially with that dressing.
How to Make It Work for Your Goals
Now, don’t go ditchin’ this salad just ‘cause of a few red flags. We can tweak it to fit your vibe, whether you’re cuttin’ calories or just tryna balance things out. Here’s my go-to tricks for makin’ this dish a bit friendlier:
- Dressing on the Side, Please: That honey lime stuff is a calorie beast—sometimes addin’ nearly 200 calories alone! Ask for it on the side and drizzle just a lil’ bit, or dip your fork in it for flavor without the flood.
- Skip the Bread: Chili’s often throws in a side of bread with this salad. Temptin’, but it’s extra calories you don’t need. Just say no, thanks.
- Load Up on Veggies: Ask if they can toss in extra greens or veggies to bulk it up without pilin’ on more fat or sugar.
- Smaller Portion: If you ain’t starvin’, see if they got a smaller size or split it with a pal. Less food, less guilt.
- Swap the Dressing: If sugar’s your worry, ask for a lighter option like a vinaigrette or even just some lemon juice if they got it.
Trust me, even when you’re being smart, it still tastes pretty good. I’ve done it a few times. You only need to be a little pushy with your order, and Chili’s won’t mind.
Burnin’ Off Them Calories: Get Movin’!
Alright, let’s say you went all in and scarfed down the whole 680 calories—or heck, even 710 if we’re goin’ by the high end. How long’s it gonna take to work that off? I’ve figured out some rough estimates based on a typical person (like a 35-year-old gal, around 5’7”, weighin’ about 144 pounds). Here’s how much sweat you’re lookin’ at:
- Swimming: About 59 minutes of moderate laps. Not bad if you’re a fish like me!
- Jogging: Around 82 minutes at a steady pace. Gotta lace up them sneakers.
- Cycling: Roughly 109 minutes pedalin’ at a chill speed. Great for a scenic ride.
- Walking: A whoppin’ 198 minutes—over 3 hours! Better pack a podcast.
Now, I ain’t sayin’ you gotta hit the gym right after eatin’, but it’s good to know what it takes to balance the scales. Me, I like a good walk after a meal—clears the head and burns a lil’ somethin’ off, ya know?
How It Stacks Up to Other Chili’s Options
Just for kicks, let’s see how this Caribbean Salad measures up against other stuff on Chili’s menu. I’ve poked around their offerings, and here’s a quick comparison to give ya some perspective:
- Grilled Chicken Salad (Lighter Choice): Around 430 calories. Way lighter, less flavor punch, but safer for calorie counters.
- Santa Fe Chicken Salad: Sittin’ at 690 calories, pretty close to ours, with a different flavor vibe.
- Big Mouth Burger Bites: A hefty 780 calories for a smaller portion. Makes the salad look saintly!
- Classic Bacon Burger: Blows up to 1350 calories. Yikes, I’ll take the salad any day over that beast.
Seein’ this, I reckon the Caribbean Salad ain’t the worst pick if you’re at Chili’s and wanna keep things sorta in check. It’s a middle-ground kinda dish—tasty, fillin’, but not a total diet wrecker if you play it right.
Why We Keep Comin’ Back to This Salad
I think what hooks us on this Caribbean Salad ain’t just the nutrition or the calories—it’s the whole dang experience. That mix of sweet pineapple, tangy dressing, and hearty chicken just screams “treat yourself” without feelin’ like you’ve gone full junk food mode. Plus, Chili’s got that casual, fun atmosphere where you can kick back with friends or fam, and this dish fits right in.
I’ve ordered it more times than I can count, ‘specially on days when I’m tryna be “good” but still want somethin’ with pizzazz. And yeah, I’ve had to remind myself to go easy on that dressing, but when it’s done right, it’s a meal that don’t leave me feelin’ deprived.
Final Thoughts: Should You Order It?
So, bottom line—should you grab this Caribbean Salad with Grilled Chicken and Honey Lime Dressing next time you’re at Chili’s? I say heck yeah, if you’re in the mood for somethin’ fresh and tropical. Just don’t kid yourself into thinkin’ it’s a super light bite—with 680 calories or so, it’s a solid meal. Keep an eye on that dressing, maybe skip the bread on the side, and you’ve got yourself a dish that’s both a flavor win and a decent health choice.
We’d love to hear your take—have ya tried this salad? Got any hacks for makin’ it lighter? Drop a comment and let’s chat about it. And hey, next time you’re chillin’ at Chili’s, give this a whirl and see if it’s your new go-to. Stay tasty, friends!
What To Order at Chili’s
Most Chili’s restaurants are open from 11AM until 11PM, which means that you’ll probably eat here for lunch or dinner. We recommend ordering a salad or sandwich for lunch and a steak or burger for dinner.
Here are the top lowest carb dishes at Chili’s based on the nutrition:
- Classic beef and turkey patties (0 grams carbs each)
- Grilled steak, shrimp and chicken (0 grams carbs each)
- Grilled chicken dippers (2 grams carbs)
- Classic ribeye (0 grams carbs)
- Classic sirloin (0 grams carbs)
You can also add bacon and cheese to just about any dish.
Here are some other safe low-carb dishes at Chili’s and how to order them.
- You can order this without the chips and add the guacamole to your main dish.
- You can order this again without the chips and add the guacamole to your main dish. Ask your server about the ingredients because Chili’s website doesn’t list them.
- Ask not to have tortilla strips, spicy Santa Fe sauce, or ranch dressing with your Santa Fe chicken salad. Instead, get oil and vinegar.
- Please hold the corn and black bean salsa and honey-lime vinaigrette dressing for the grilled chicken salad. Instead, ask for oil and vinegar.
- Hold the mandarin oranges (they come in a can and are covered in heavy syrup), the dried cranberries (they’re sugar-coated), and the honey-lime vinaigrette dressing. Instead, ask for oil and vinegar. If you’re on the ketogenic diet, hold the pineapple as well.
- Hold the mandarin oranges, dried cranberries, and honey-lime vinaigrette dressing for the Caribbean salad with grilled chicken. Instead, ask for oil and vinegar. If you’re on a ketogenic diet, hold the pineapple.
- Side Caesar salad (hold the croutons)
- House salad (hold the croutons; get oil and vinegar dressing)
- Southwest chicken Caesar salad (hold the croutons and tortilla strips)
- Southwest shrimp Caesar salad (hold the croutons and tortilla strips)
- Bowl of original chili (ask for no tortilla strips on top; check to see if this doesn’t have beans before you order!)
For all sandwiches and burgers, ask for no croutons and a side salad with oil and vinegar dressing instead of fries:
- Grilled chicken sandwich with bacon and avocado (no cilantro-pesto mayo or bun).
- California turkey club (hold the cilantro-pesto mayo and Texas toast)
- Hold the BBQ and ranch sauces and the bun for the boss burger.
- Mushroom Swiss burger (hold the garlic aioli and bun)
- Queso burger (hold the white queso and tortilla strips)
- Alex’s Santa Fe burger (don’t eat the bun and spicy Santa Fe sauce).
- Chili’s chili burger (hold the tortilla strips and bun)
- Old-timer and old-timer with cheese (hold the bun and any sauce that comes on it).
- Southern smokehouse burger (don’t eat the bun, garlic aioli, or flower petals).
- Big mouth bites (minus the bun and ranch dressing)
- Just bacon burger (no garlic aioli or bun)
Do not get fries, beans, coleslaw, rice, or corn with your ribs or steak. Instead, ask for a house salad without croutons and oil and vinegar dressing, steamed broccoli, or grilled asparagus:
- Original ribs, either a full order or a half order (ask for dry ribs with no sauce or marinade).
- Mix and match ribs (ask for dry ribs that don’t have any sauce or marinade on them).
- House BBQ ribs, full or half order (no BBQ sauce).
- Full or half order of Texas dry rub ribs (no sauce)
- Honey-chipotle ribs, either a full order or a half order (ask for dry ribs with no sauce).
- Six-ounce sirloin steak with grilled avocado (ask for no citrus-chile sauce that is too spicy).
- Ribeye steak (ask for extra broccoli and no mashed potatoes)
- Sirloin steaks of ten or six ounces (ask for extra steamed broccoli and no mashed potatoes).
- Keep the roasted street corn, fries, and chile-garlic toast off the smokehouse combo and ultimate smokehouse combo. Also, make sure all the meat is dry and doesn’t have any sauce on it.
For all fajita and taco dishes, hold the rice, sauces, black bean salsa, and tortillas; ask for extra veggies or guacamole instead.
- Mix and match fajitas
- Mix and match fajita trio
- Chicken fajitas
- Steak fajitas
- Shrimp fajitas
- Mushroom jack chicken fajitas
For all taco dishes, hold the rice, black bean salsa, tortillas and all sauces; ask for extra guacamole, lettuce, cheese, and sour cream instead:
- Spicy shrimp tacos (no coleslaw and queso fresco)
- Chili’s 1975 soft tacos (no chips and salsa)
- Ranchero chicken tacos (no queso fresco or jalapeno aioli)
- Ancho salmon (no rice or spicy citrus-chile sauce) with double-steamed broccoli instead of rice.
- Mango-chili chicken (ask for no mango glaze, double-steam broccoli, and no rice, and don’t put mango on the chicken if you’re on a strict ketogenic diet).
- Order this with a side salad dressed in oil and vinegar instead of the tortilla strips, rice, and black beans that come with the Margarita grilled chicken.
Tips For Ordering Low Carb at Chili’s
When it comes to low-carb options, the menu at Chili’s is much better than other fast food places that we’ve covered on our site, but there are certain things you want to keep in mind when ordering here.
If you forget to ask for no sauce or switch out starchy sides for low-carb veggies, you could ruin your meal by accident.
As we mentioned before, you don’t want to eat out often if you’re on a ketogenic diet. It’s because a lot of foods are cooked in vegetable oil instead of a healthy oil like olive, coconut, or avocado oil. These foods may have hidden sugars and carbs that can throw your body out of ketosis.
We’ve put together a list of tips that you’ll need to keep in mind when ordering at Chili’s.
#1. Beware of smoked meat and sauces
Smoked meat might sound delicious, but research indicates that high-salt and nitrate-containing foods might increase your risk of stomach cancer (1, 2).
This is why it’s best to purchase smoked meats at the grocery store that don’t contain excess levels of salt or nitrates/nitrites.
Organic, pasture-raised and grass-fed meat is always best. It’s also best to make sure your foods are minimally processed. Chances are you might be getting highly processed, low-quality ingredients at most restaurants, including Chili’s.
Additionally, Chili’s and other restaurants like to add barbeque and other sauces to their dishes to enhance the flavor.
Sauces tend to be full of refined sugar and carbs that can easily kick you out of ketosis. It’s easy to forget to ask for your meat dry, so be sure to follow our instructions for ordering each dish in the later sections of this article.
Here is a list of the sauces offered at Chili’s and the carb count for each 2 ounce serving – use this to help you make an educated decision when picking out sauce
- Ancho chili ranch: 4 grams
- Avocado ranch: 4 grams
- Bleu cheese: 2 grams
- Caesar: 3 grams
- Citrus balsamic: 7 grams
- Honey lime: 12 grams
- Honey lime vinaigrette: 16 grams
- Honey mustard: 14 grams
- Ranch: 3 grams
- Santa Fe: 3 grams
- Thousand Island: 9 grams
#2. Look for code words that indicate unhealthy ingredients
You can easily tell if a dish is low-carb or not just by paying attention to the way a restaurant describes it. For example, “crispy” is another term for breaded and fried.
This means that your meat will be coated in breadcrumbs and submerged in community vegetable oil that is probably also used to cook French fries and other foods in. Chili’s has lots of crispy meats on the menu, so be sure to ask for grilled instead.
For the record, it’s OK to fry your meats at home. You just have to use keto-friendly breadcrumbs! Check out our crispy keto-fried chicken for a safe alternative to an old classic dish.
Other code words to watch out for include “sweet” and “tangy.” These words almost always mean that sugar has been added to the dish.
“Creamy” is a word that can sometimes indicate that cream, milk, and flour have been added together to create a smooth texture. Always ask for no sauce just to be on the safe side.
When it comes to salad dressing, ask for the ingredients. If unsure, ask for olive oil and vinegar instead of the regular dressing to play it safe.
#3. Choose your sides carefully
All main dishes at Chili’s come with a side dish. If you’re a low-carb eater, then you can order keto-friendly vegetables or a side salad. But if you’re on the ketogenic diet, you’ll need to be a little pickier to keep your macronutrients in check.
The vegetable side dishes at many restaurants often include potatoes, corn, green beans and other starchy foods that might be OK on a low-carb diet but are not safe for strict ketogenic dieters.
Chili’s offers steamed broccoli or grilled asparagus and garlic roasted tomatoes as side dishes. Order one of these and stay away from the rice, beans, and coleslaw.
Chili’s Grilled Caribbean Chicken Salad | RECIPES | EASY TO LEARN
FAQ
How many calories are in a Chili’s Caribbean salad?
1 plato of Caribbean Salad contains 540 calories (kcal), 24. 0 g fat, 80. 0 g carbs and 5. 0 g protein.
Is chili’s grilled chicken salad healthy?
✓ Grilled Chicken Salad: Chili’s house salad has fewer calories, but the grilled chicken salad is a much healthier choice because it is high in protein. It comes with 440 calories, 24g fat, 5g saturated fat, 22g carbohydrates, 37g protein, and 990mg sodium.
How many calories are in a salad with grilled chicken and ranch dressing?
How many calories are in a chicken salad with ranch dressing? It depends on what is in the salad and how the dressing is made. The value will range between 450-650 calories per serving. My chicken ranch salad is 311 calories per serving.
How many calories are in a chili’s salad?
There were 83 items found. Chili’s Santa Fe Chicken Salad has 700 calories per salad, Chili’s Grilled Chicken Salad has 430 calories per salad, Chili’s House Salad has 150 calories per salad, and Taylor Farms Thai Chili Mango Chopped Salad Kit has 140 calories per cup (100g).