Ruby Tuesday, a popular American chain restaurant, offers a range of menu options for diners seeking healthier choices. While known for comfort foods like burgers and steaks, the restaurant has made efforts to include more nutritious selections.
For those watching their calorie intake or following specific diets, Ruby Tuesday provides grilled chicken and fish dishes along with vegetable sides. These options cater to various dietary needs, including vegetarian, low-fat, and gluten-free preferences.
Navigating the menu for healthier choices requires some attention to nutritional information. Ruby Tuesday’s website and in-restaurant materials provide details on calories, fat content, and sodium levels for each dish, empowering customers to make informed decisions about their meals.
Understanding Nutritional Information
Ruby Tuesday provides detailed nutritional information for their menu items. This allows diners to make informed choices based on their dietary needs and health goals. Examining key nutritional components helps in selecting balanced and nutritious meals.
Importance of Calories
Calories represent energy content in food. At Ruby Tuesday, calorie counts range widely across menu items. Appetizers like Fried Mozzarella contain 135 calories per serving, while a full order of Spinach Artichoke Dip with chips packs 1052 calories.
Main dishes also vary significantly. Grilled chicken and fish options tend to be lower in calories compared to fried items or dishes with heavy sauces. The Garden Bar offers opportunities for creating lower-calorie meals by loading up on fresh vegetables.
Understanding calorie content helps in portion control and maintaining a balanced diet. For those watching their calorie intake, opting for grilled proteins and vegetable-based sides can be a smart choice.
Monitoring Sodium Intake
Sodium content is an important consideration, especially for those with heart health concerns. Ruby Tuesday’s menu includes options for various sodium preferences.
Some dishes contain high sodium levels. For example, certain appetizers and fried items may have over 1000mg of sodium per serving. However, the restaurant also offers lower-sodium alternatives.
Grilled chicken and fish dishes often have lower sodium content. Steamed vegetables without added salt are good low-sodium side options. When dining out, asking for sauces and dressings on the side allows better control over sodium intake.
The Garden Bar can be a good choice for those looking to reduce sodium, as fresh vegetables are naturally low in sodium.
Balancing Fats and Carbs
Ruby Tuesday’s menu offers a range of fat and carbohydrate contents across different dishes. Understanding these components helps in making balanced meal choices.
Fried items and creamy sauces tend to be higher in fats. Grilled proteins and steamed vegetables are typically lower in fat. Some menu items provide heart-healthy fats, such as those found in fish dishes.
Carbohydrate content varies widely. Bread-based items and pasta dishes are higher in carbs. For lower-carb options, focusing on protein-based entrees with vegetable sides can be beneficial.
The Garden Bar allows for customization, enabling diners to control their fat and carb intake by choosing fresh vegetables and lean proteins.
Sources of Lean Proteins
Ruby Tuesday offers several lean protein options for health-conscious diners. Grilled chicken and fish dishes are excellent sources of lean protein. These options are typically lower in fat compared to red meat or fried proteins.
The Garden Bar includes protein options like grilled chicken strips and hard-boiled eggs. These can be added to salads for a protein boost without excessive calories or fat.
For vegetarian protein sources, the menu may include options like beans or tofu in certain dishes. These provide plant-based protein alternatives for those avoiding meat.
Lean proteins are essential for muscle maintenance and overall health. They can help create satisfying meals while keeping calorie and fat content in check.
The Role of Fiber and Vitamins
Fiber and vitamins are crucial for a well-rounded diet. Ruby Tuesday’s menu includes options that can contribute to daily fiber and vitamin intake.
The Garden Bar is an excellent source of fiber and vitamins. Fresh vegetables and fruits offer a variety of nutrients. Dark leafy greens provide vitamins A and K, while colorful vegetables offer vitamin C and other antioxidants.
Whole grain options, when available, can boost fiber intake. Some side dishes like steamed broccoli or mixed vegetables are good sources of both fiber and vitamins.
For those seeking to increase their fiber and vitamin intake, focusing on vegetable-based sides and utilizing the Garden Bar can be beneficial. These choices support digestive health and overall nutrition.
Signature Salads and Vegetables
Ruby Tuesday offers a variety of fresh, nutritious salads and vegetable options. These menu items provide flavorful choices for health-conscious diners.
Salad Bar Excellence
Ruby Tuesday’s salad bar is a standout feature. It boasts over 55 fresh ingredients for guests to customize their perfect salad. Options include crisp lettuce varieties, colorful vegetables, and protein toppings.
Diners can add grilled chicken for lean protein. Nuts and seeds provide healthy fats. A selection of low-calorie dressings is available.
The salad bar allows for portion control. Guests can create nutrient-dense meals tailored to their dietary needs.
Featured Salad Entrees
Ruby Tuesday offers several pre-designed salad entrees. The Grilled Chicken Caesar Salad is a popular choice. It combines grilled chicken breast with romaine lettuce, parmesan cheese, and Caesar dressing.
For those seeking omega-3 fatty acids, the Salmon Caesar Salad is an excellent option. It features grilled salmon atop a classic Caesar salad base.
These entree salads provide balanced meals with protein and vegetables in one dish.
Steamed and Grilled Veggies
Ruby Tuesday’s menu includes a variety of steamed and grilled vegetable sides. Steamed broccoli is a low-calorie option rich in vitamins and fiber.
Grilled zucchini offers a tasty alternative to fried sides. It’s low in calories and high in nutrients.
Green beans are another healthy choice. They’re typically prepared simply, allowing their natural flavor to shine.
These vegetable options can be paired with lean proteins for a well-rounded, nutritious meal. They provide essential vitamins and minerals while keeping calorie counts in check.
Main Course Selections
Ruby Tuesday offers several healthier main course options for those seeking nutritious meals. These selections include lean proteins like fish, poultry, and steak, which can be paired with vegetable sides for balanced plates.
Healthy Fish and Seafood Options
The New Orleans Seafood dish is a flavorful choice for seafood lovers. It features a mix of shrimp and crawfish in a light Cajun cream sauce.
Grilled Salmon is another nutritious option. This omega-3 rich fish is seasoned and grilled, providing a lean protein source. It’s typically served with two sides, allowing diners to customize their meal.
Blackened Tilapia offers a low-calorie alternative. The fish is seasoned with Cajun spices and cooked until flaky. It’s a good source of protein without excessive calories.
Lean Poultry Choices
Grilled Chicken is a versatile, lean protein option. It can be ordered as a standalone entree or as part of a sandwich. The chicken is seasoned and grilled, keeping it moist without added fats.
Hickory Bourbon Chicken provides a more flavorful option. The chicken is glazed with a bourbon-based sauce, adding taste without significant calories.
For a lighter meal, consider the Grilled Chicken Sandwich. It’s served on a whole wheat bun with lettuce and tomato. Ask for sauce on the side to control calorie intake.
Satisfying Steak Varieties
Top Sirloin is a leaner cut of beef. It’s high in protein and can be a part of a balanced meal when paired with vegetable sides.
Petite Sirloin offers a smaller portion size for those watching their calorie intake. It provides the same great taste in a more manageable serving.
Ruby Tuesday also offers a Rib Eye steak. While higher in fat, it can be part of a healthy meal when consumed in moderation. Pair it with grilled zucchini or steamed broccoli for added nutrients.
Smarter Choices in Sides and Add-Ons
Ruby Tuesday offers nutritious side dishes and add-ons that can complement your meal without derailing your health goals. Selecting wisely from these options allows you to create a balanced plate while still enjoying your dining experience.
Lighter Side Options
Ruby Tuesday’s menu includes several healthier side dish alternatives. Steamed broccoli is a nutrient-dense choice, providing fiber and vitamins with minimal calories. Grilled zucchini offers a low-calorie option that adds variety to your meal.
The restaurant’s coleslaw can be a lighter option compared to heavier sides, but be mindful of portion sizes due to dressing content. Green beans are another vegetable side that provides essential nutrients without excess calories.
For those watching their carbohydrate intake, these vegetable sides are preferable to starchy options. Ruby Tuesday’s Allergen Menu can help guests identify sides that fit specific dietary needs or restrictions.
Alternatives to French Fries
While French fries are a popular side, Ruby Tuesday provides healthier alternatives. A baked potato can be a smarter choice when topped sensibly. Opt for toppings like salsa, chives, or a small amount of low-fat sour cream to keep it lighter.
Substituting a side salad for fries significantly reduces calorie and fat intake. Choose vinaigrette dressings over creamy options to further minimize calorie content.
For those craving a similar texture to fries, grilled zucchini or other grilled vegetables can provide a satisfying crunch without the added oil. These alternatives help maintain a balance between enjoying your meal and making health-conscious decisions.
Dining Options Beyond the Main Menu
Ruby Tuesday offers several alternatives to their standard menu items for guests seeking healthier or more convenient choices. These options cater to different dietary needs and preferences while maintaining the restaurant’s signature flavors.
Kids’ Menu Offerings
Ruby Tuesday’s Kids’ Menu features smaller portions suitable for children. Grilled chicken tenders provide a lean protein option. Fresh fruit cups and steamed broccoli offer nutritious sides. The kids’ cheeseburger can be ordered with a whole wheat bun for added fiber. Apple juice and low-fat milk are available as beverage choices.
For dessert, kids can enjoy a mini sundae with fresh strawberries. Parents can request dressings and sauces on the side to control portions.
Combo Meals with a Healthy Twist
Ruby Tuesday’s combo meals allow diners to pair entrees with sides and beverages. Healthier combos include grilled salmon with steamed vegetables and a side salad. The Petite Sirloin can be paired with grilled zucchini for a lower-carb option.
Diners can substitute fries with a baked potato or fresh steamed broccoli. The Garden Bar can be added to any combo for an extra serving of vegetables and lean proteins.
Unsweetened iced tea or water with lemon are calorie-free beverage options for these combos.
Ruby Tuesday to Go
Ruby Tuesday offers takeout and delivery services for those preferring to dine at home. The Garden Bar To Go provides a customizable salad option packed separately to maintain freshness. Grilled entrees like chicken and fish travel well and can be reheated easily.
Family Meals serve 4-6 people and include healthier options like grilled chicken platters with steamed vegetables. DoorDash facilitates delivery in many locations, allowing customers to enjoy Ruby Tuesday’s healthier menu items from home.
Appetizers like the spinach artichoke dip can be ordered as a lighter shared starter for takeout meals.
Burgers and Sandwiches with a Healthy Spin
Ruby Tuesday offers healthier alternatives to traditional burgers and sandwiches. These options provide a balance of flavor and nutrition for health-conscious diners.
Innovative Burger Alternatives
Ruby Tuesday’s menu features lighter burger choices that cater to various dietary needs. The Avocado Grilled Chicken Sandwich is a popular option, containing 1096 calories but offering healthier fats from avocado. For a lower-calorie choice, guests can opt for a lettuce wrap instead of a bun.
The restaurant also offers plant-based burger patties as alternatives to beef. These options are typically lower in saturated fat and calories while still providing protein. Guests can customize their burgers by choosing whole grain buns or removing cheese to further reduce calorie content.
Nutrient-Rich Sandwich Selections
Ruby Tuesday’s sandwich menu includes several nutrient-dense options. The grilled chicken sandwiches are a lean protein source, often paired with vegetables for added vitamins and fiber. Turkey sandwiches are another lighter alternative, typically lower in fat than beef options.
For added nutritional value, diners can request extra vegetables on their sandwiches. Choosing mustard or vinaigrette over mayonnaise can significantly reduce calorie and fat content. Ruby Tuesday also offers side salads as a healthier alternative to fries, allowing guests to create a more balanced meal.
Decoding the Ruby Tuesday Menu
Ruby Tuesday offers various menu options for health-conscious diners. The restaurant provides nutritional information to help customers make informed choices.
Pasta Dishes for the Health-Conscious
Ruby Tuesday’s pasta selection includes lighter alternatives. The Grilled Chicken Penne is a popular choice, featuring lean protein and vegetables. For a vegetarian option, the Veggie Pasta Primavera combines seasonal vegetables with whole grain pasta.
Calorie-conscious diners can opt for half-portions or substitute zucchini noodles. The Chicken & Broccoli Pasta offers a balance of protein and fiber.
Ruby Tuesday also allows customization. Guests can request light sauce or extra vegetables to boost nutritional value.
Tempting Yet Wholesome Appetizers
Ruby Tuesday’s appetizer menu features some healthier choices. The Spinach Artichoke Dip, while indulgent, can be shared and paired with vegetable sticks instead of chips.
For a protein-rich start, grilled chicken skewers are a lean option. The restaurant’s side salads provide fresh vegetables and can be ordered with dressing on the side.
Edamame serves as a nutritious, plant-based appetizer rich in protein and fiber. Steamed or lightly seasoned, it’s a smart choice for health-conscious diners.
Desirable Healthy Desserts
Ruby Tuesday’s dessert menu includes some lighter options. The fresh fruit plate offers a sweet finish without added sugars or fats.
For those seeking a small indulgence, the mini versions of classic desserts provide portion control. The Mini Chocolate Chip Cookie Skillet can satisfy a sweet tooth with fewer calories than full-sized alternatives.
Yogurt parfaits, when available, combine protein-rich Greek yogurt with fresh berries and granola. This dessert option provides a balance of nutrients and natural sweetness.
Some locations offer sugar-free dessert options, catering to diabetic or low-sugar diets. Always check with the server for current availability and nutritional information.