Eating Keto at BJ’s: Low-Carb Options With Carb Counts

ByAnderson Will
Sliced grilled rib-eye steak with roasted asparagus and steamed broccoli, a keto-friendly meal at BJ's.

BJ’s publishes no keto menu. This guide builds the list from one rule. The rule comes from BJ’s September 2026 nutrition guide.

A dish counts if the whole dish, as served, stays low in net carbs. Net carbs here mean total carbs minus fiber. The guide publishes total carbs and fiber only. Every net figure below is computed from those two numbers.

The honest result is a short list. Two steaks and a pork chop, a few salads, and three sides make it. Everything else that sounds keto at BJ’s fails on the numbers. The traps below show why.

To browse everything else, see the full BJ’s menu with prices and calories.

What Counts as Keto Here?

The main list covers whole dishes, as served, at 12 grams of net carbs or less.

One dish sits above that line: the Double Bone-In Pork Chop at 15 grams. The Enlightened Strawberry Fields Salad is exactly 12 grams. Both are marked borderline.

They can still fit a day if the rest of the day is very low in carbs. They are not clean fits.

Serving size matters. Some figures in the guide are per slice, not per dish. Where that applies, this guide says so. A per-slice figure must never be read as a whole-dish figure.

Which Steaks and Pork Chops Fit Keto?

Two steaks fit the rule. One pork chop is borderline.

Steaks

  • BJ’s Classic Rib-Eye is the clearest keto order: 4 grams net (5 grams carbs, 1 gram fiber). It has 1,080 calories and 106 grams protein. It is $35.99 at Virginia Gateway.
  • Slow-Roasted Prime Rib Dinner is the second: 6 grams net (7 grams carbs, 1 gram fiber). It has 1,310 calories and 80 grams protein. It is $38.99 at Virginia Gateway.

Prices are at our reference restaurant, Virginia Gateway. Prices vary by location.

Pork Chop

Double Bone-In Pork Chop is borderline: 15 grams net (17 grams carbs, 2 grams fiber). It has 650 calories. It is a weekend special.

It can fit a low-carb day. It is not a clean fit for strict keto.

Which BJ’s Salads Fit Keto?

The salads below stay at or under 11 grams net. Strawberry Fields is borderline at exactly 12 grams.

Salads

  • Wedge Starter Salad: 5 grams net (320 calories).
  • House Starter Salad with Bleu Cheese Dressing: 8 grams net.
  • House Starter Salad with Italian Dressing: 8 grams net.
  • House Starter Salad with Ranch Dressing: 8 grams net.
  • Fresh Mozzarella and Tomato Salad: 9 grams net (260 calories).
  • House Starter Salad with Oil and Vinegar: 11 grams net.
  • Enlightened Strawberry Fields Salad: 12 grams net (borderline). The name is a warning: Enlightened means low calorie, not low carb.

One salad to skip: Caesar Starter Salad runs 18 to 19 grams net, mostly from croutons.

Dressings

Dressings on their own are low, by the guide’s own rows.

  • Bleu Cheese Dressing: 2 grams carbs, 0 grams fiber.
  • Italian Dressing: 2 grams carbs, 0 grams fiber.
  • Ranch Dressing: 2 grams carbs, 0 grams fiber.
  • Honey Mustard Dressing: 8 grams carbs, 0 grams fiber.

A low-carb dressing does not clear the rest of a salad.

Which Sides Fit Keto?

Three sides fit the rule.

  • Roasted Asparagus: 1 gram net (25 calories).
  • Steamed Broccoli: 4 grams net (40 calories).
  • Garlic-Roasted Vegetables: 7 grams net (250 calories).

The rest of the sides do not fit.

  • Fries: 36 grams net.
  • Rice Pilaf: 38 grams.
  • White Cheddar Mashed Potatoes: 29 grams.
  • Loaded Baked Potato: 67 grams.
  • Sweet Potato Fries: 46 grams.

Which Add-Ons Help Build a Meal?

These add-ons help build a meal around a main.

Protein Add-Ons

Protein add-ons run 0 to 3 grams net.

  • Oven-Roasted Chicken: 0 grams.
  • Oven-Roasted Salmon: 0 grams.
  • Grilled Shrimp: 1 gram.
  • Blackened Shrimp: 2 grams.
  • Blackened Salmon: 3 grams.

Burger Add-Ons

Burger add-ons are low.

  • Cheeses: 0 to 1 gram.
  • Smoked Bacon: 1 gram.
  • Housemade Guacamole: 1 gram net.

Steak Toppers

  • Garlic Butter: 0 grams.
  • Mushrooms and Onions: 6 grams net (390 calories).

Sauces

These sauces fit.

  • Lemon Pepper Sesame Dry Rub: 0 grams.
  • Tatonka Stout Buffalo wing sauce: 3 grams.
  • Dill Pickle Ranch Dry Rub: 9 grams.
  • Nashville Hot wing sauce: 12 grams net.

What Are the Traps?

These items fail on the numbers.

Bowls and Wings

BJ’s Brewhouse Protein Bowls sound keto and are not. They run 45 to 50 grams net (58 to 63 grams total carbs). They are grain-based bowls, not low-carb bowls.

Wings are high in carbs as listed. Bone-in Wings are 30 grams net (31 grams carbs, 1 gram fiber). Boneless Wings (1 lb) are 58 grams net (59 grams carbs, 1 gram fiber).

Burgers

Burgers as served run 80 to 109 grams net with fries. All-American Smash Burger with Fries is 88 grams carbs, 8 grams fiber. Hickory Brisket and Bacon Burger with Fries is 116 grams carbs, 7 grams fiber.

Gluten-free does not mean low-carb. The Gluten-Free Bun alone is 38 grams net (43 grams carbs). Swapping the bun does not fix a burger.

Ordering bunless with a side swap is an ask-your-server option. The swap is asparagus or broccoli instead of fries. This is not a menu variant.

Sauces

Sauces carry most of the hidden carbs.

  • Honey BBQ wing sauce: 51 grams carbs (45 grams sugars).
  • Hot Honey Buffalo: 60 grams (57 grams sugars).
  • Sweet and Spicy Asian Glaze: 39 grams (33 grams sugars).

Pizza

Gluten-free thin-crust pizza is 14 to 22 grams net per slice (Barbeque Chicken is 22). A whole pizza is not keto.

Salmon, Meal Deal, and Dessert

One more correction: some lists show the Cherry Chipotle Glazed Salmon as keto at 11 grams net. That figure is a Manchester location row. The standard item is 36 grams net. It is not on this list.

The $13 Pizookie Meal Deal has no keto entree. The lowest is the Enlightened Mediterranean Chicken Bowl at 37 grams net.

No keto dessert appears in the current guide.

How to Order

Use these steps when you order.

  1. Tell your server you are eating low carb. Ask how the dish is served, not only what is in it.
  2. Order bunless. Swap fries for asparagus or broccoli. Ask your server.
  3. Ask about sauces before they go on.
  4. Check the current nutrition guide before you go. BJ’s states that supplier ingredients and preparation methods may change without notice.
  5. Note that gluten-free and low-carb are different goals. Our gluten-free guide covers the allergen side.

FAQ

Does BJ’s list net carbs?

No. The guide lists total carbs and fiber only. Every net figure in this guide is computed as total carbs minus fiber.

Does a bunless burger fit keto?

It may fit, but BJ’s does not publish a bunless burger. Ask how it is made and what sauce goes on it.

The Short Version

Two steaks and a pork chop, a few salads, and three sides make the list.

Verified October 27, 2026, using BJ’s September 2026 nutrition guide. BJ’s updates its guides. Recipes can change.

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