Red Robin is renowned for its gourmet burgers, bottomless fries, and a variety of salads and wraps. While many of their offerings are indulgent, the chain also provides healthier alternatives for those mindful of their nutritional intake.
Understanding the nutritional content of menu items can help you make informed choices that align with your dietary goals.
Red Robin’s menu is famous for being deliciously indulgent, but not everything on it is a nutritional minefield. With the right information, you can eat well—even at a burger joint.
Whether you’re counting calories, tracking macros, avoiding allergens, or looking for plant-based options, this guide is your go-to resource.
The Unhealthiest Meal: Peppercorn Monster Burger Combo
Let’s contrast that with the most gut-busting combo on the menu: the Peppercorn Monster Burger Meal—complete with bottomless fries and a Monster Salted Caramel Milkshake.
Pro tip: If you’re going all-in on this meal, make it a cheat day!
How to Find Allergy-Friendly and Custom Meals at Red Robin
Red Robin takes allergens seriously. They offer a detailed allergen menu and a Customizer Hub online that lets you filter meals by specific dietary needs.
🌾 Common Allergens Found in Red Robin Menu Items:
Allergen
Present in Items?
Milk/Dairy
✅ Yes
Eggs
✅ Yes
Soy
✅ Yes
Gluten/Wheat
✅ Yes
Fish
✅ Some
Shellfish
✅ Some
Peanuts
✅ Few Desserts
Tree Nuts
✅ Few Desserts
Note: Due to shared kitchens, cross-contamination is possible. If you have a severe allergy, notify the staff.
Build-Your-Own: Using the Red Robin Customizer
Want to stay under 600 calories? Avoid gluten? Need more protein?
Red Robin’s online Customizer Tool is your best friend. Here’s how it works:
Visit Red Robin’s official site.
Choose an item and click “Customize”.
Add/remove ingredients (buns, sauces, sides).
Watch the real-time nutritional info update.
This tool is especially useful if you’re tracking macros, counting sodium, or following a strict meal plan.
Pro Tips for Healthier Dining at Red Robin
✅ Swap the bun for a lettuce wrap to cut carbs.
✅ Skip the cheese or mayo to save on fat.
✅ Choose broccoli or side salad instead of fries.
✅ Split the burger and share the fries—portion control matters.
✅ Opt for water or unsweetened tea over milkshakes or soda.
FAQ – Red Robin Nutrition Questions
1. What is the healthiest item at Red Robin?
The Simply Grilled Chicken Burger is the healthiest main item, with just 370 calories and 32g protein.
2. Does Red Robin offer gluten-free options?
Yes, they have gluten-free buns, fries (if prepared separately), and select salads.
3. Can you eat keto at Red Robin?
Yes! Go bunless and skip sugary sauces. A lettuce-wrapped burger with avocado is keto-friendly.
4. Are there vegetarian options?
Absolutely—Red Robin offers veggie burgers and salads without meat.
5. Is the veggie burger vegan?
The veggie patty itself contains egg, but you can ask for a vegan burger with a lettuce wrap and no cheese or mayo.
6. Do they serve low-calorie meals?
Yes—several burgers and salads are under 500 calories, especially if customized.
7. Are bottomless fries included with all meals?
Not all, but many burgers and sandwiches come with bottomless steak fries.
8. Can I ask for no salt on fries?
Yes, you can request no salt or ask for a low-sodium preparation.
9. Are nutritional facts listed online?
Yes—Red Robin provides a complete online nutrition calculator and allergen chart.
10. Are there dairy-free options?
Yes—opt for meals without cheese, cream sauces, or milk-based dressings.
11. What is the most high-calorie item?
The Peppercorn Monster Burger Meal with shake and fries hits 3,540 calories.
12. Are there low-sodium items?
Some salads and grilled proteins can be customized for lower sodium—ask to skip sauces and seasonings.
13. Is the seasoning on the fries gluten-free?
Red Robin states their seasoning contains no gluten but check for cross-contamination risk.
14. Is Red Robin good for kids’ nutrition?
The kids’ menu includes grilled chicken and fruit, but also high-calorie items like mac and cheese.
15. Can I track my macros at Red Robin?
Yes—use their online Customizer Tool to get macro breakdowns for any meal.
16. Do they have allergen-safe zones in the kitchen?
Unfortunately, due to shared equipment, Red Robin cannot guarantee allergen-free prep areas.
Final Thoughts: Eat Smart, Enjoy More
Red Robin doesn’t have to be a dietary disaster. With a little planning and the right tools, you can enjoy flavorful meals that fit your nutritional needs.
Whether you’re going low-carb, watching your sodium, or dodging gluten, this guide gives you the power to make smarter, more satisfying decisions.
