What can I eat at Denny’s, Applebees, or Chilis?


When eating at a popular restaurant what can I eat?

There are times when we’re going to end up at one of these fast-food-style restaurants. We may meet family or friends, celebrate an occasion, or be traveling. It’s good to be ready with information ahead of time about what you can order. We decided to write about 3 popular restaurants where Americans like to gather. What can I eat at Denny’s, Applebees, or Chilis?

If you have type 2 diabetes or prediabetes, you must plan ahead. This helps you avoid making poor food choices at the moment. Blood sugar spikes after meals cause damage to your heart, kidneys, nerves, and eyes.

Carbohydrates (carbs) are sugars, starches, and fibers.

A good goal for people looking to reverse Type 2 diabetes is to keep carbs lower than 50 grams per day. Keeping carbs below 50 grams per day will help you stay in Ketosis. Ketosis is good! Remember, this is for people with Type 2 diabetes, not Type1! 

Ketosis is when your body breaks down fat for fuel. It breaks the fat down into ketones. Ketones are then used for fuel. When your body uses ketones for fuel instead of glucose, you burn fat. Ketosis stabilizes blood sugars and encourages weight loss. Eating a meal high in carbs and sugar will push you out of Ketosis. 

Here’s the answer to your question: What can I eat at Denny’s, Applebees, or Chilis?

What Can I have at Denny’s

As listed in Denny’s nutritional information, the fit flare section of the menu is your best place to focus at Denny’s. They offer steaks, fish, and other items. You may still need to make some custom requests. 

Tip: If you want eggs and bacon for breakfast, skip the toast and potatoes. Go for some fruit or veggies instead. 

One of my go-to meals at a local restaurant is sirloin steak, sliced avocado, and grilled zucchini. It’s not on the menu but most places will be happy to help you with your requests. I just ask, and usually, they smile and say YES!

0 carbs at Denny’s:

Grilled chicken breast

Beef patty

T bone steak

That’s a good start.

Ordering a burger without a bun is becoming more and more common. 

Substitute a side salad for fries. 

Watch the sugar amounts on your dressings and condiments as these can be high. 

Asking for an extra side of meat or sliced avocado is the way to go. 

I know it’s no fun watching others scarf down a stack of pancakes. 

Remember, you’re the one working to avoid organ damage. It’s not worth it to suffer a blood sugar spike and harm your health.

To read about beverages click here Which One Is Better Sugar-Free Gatorade or Sugar-Free Diet Coke

What Can I Have at Applebees?

The nutritional information for Applebees states that these are your best bets for staying under 5 carbs:

Classic cheeseburger without bun or fries

Classic bacon cheeseburger without bun or fries

Ribeye with steamed broccoli. No mashed potatoes.

Caesar salad without croutons. Add grilled chicken or steak for protein.

Remember, dressings, sauces, and condiments are almost all going to have carbs. 

Oil and vinegar are a good choice of dressing. 

Drinks can have sugar too. 

Unsweetened tea, coffee, or water are your best choices.

What Can I Have at Chilies?

According to Chili’s nutritional info, these are the meals with less than 7 grams of carbs:

Mushroom Swiss burger with no bun or fries

Classic Ribeye

Classic Sirloin

Bone-in Buffalo wings no sauce




Read the nutritional information to see what the carb listings are for each item you order.

The mushroom swiss burger has 7 grams of carbs. Their asparagus has 5 grams of carbs. Together these two items total 12 carbs. If you add ketchup or butter, your carb count goes up. 

If you eat a few too many carbs while dining out, a short walk afterward will help lower blood sugar. 10 to 15 minutes of exercise is all that’s needed to start balancing your glucose levels. This is also good for digestion.

It’s easy and fairly healthy to go to these restaurants once in a while. When you want to know “what can I eat at” these restaurants, the important thing is to do your homework by looking at the online menu and making some choices ahead of time.

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