This guide covers specific drink recommendations at major chains including Applebee’s, Chili’s, TGI Friday’s, Olive Garden, Red Lobster, Buffalo Wild Wings, and more. You will learn exactly what to order, what to avoid, and how to modify drinks to cut calories and carbs.
The Chain Restaurant Cocktail Problem
Chain restaurants face a unique challenge: they need to serve consistent drinks across thousands of locations with staff of varying skill levels. Their solution is typically pre-made mixes, batched ingredients, and standardized recipes that prioritize speed and consistency over nutrition.
The result is drinks loaded with sugar, artificial ingredients, and calories that would make a nutritionist cringe. A single frozen drink at a chain restaurant can exceed 800 calories and 100 grams of sugar.
Why Chain Drinks Are Often Worse
- Pre-made mixes: Sweet and sour mix, margarita mix, and other pre-batched ingredients are essentially sugar syrup with flavoring
- Larger portions: Chains compete on value, often serving 16 to 24 ounce drinks versus 8 to 12 ounces at craft bars
- Multiple liqueurs: Signature drinks often combine several sweetened liqueurs
- Whipped toppings: Many drinks are finished with whipped cream or flavored foam
- Rimmed glasses: Sugar rims add calories most people forget to count
Chain by Chain Ordering Guide
Applebee’s
Applebee’s is famous for their monthly drink specials, often priced at just a few dollars. However, these promotional drinks are typically their highest calorie options.
Best Options:
- Vodka and club soda (ask for it; not on menu): 97 calories, 0g carbs
- House wine (red or white): 120 to 130 calories, 3 to 4g carbs
- Skinny Bee (seasonal): 100 to 150 calories when available
- Light beer (Michelob Ultra, Miller Lite): 95 to 100 calories
Avoid:
- Frozen drinks: 400 to 700 calories
- Dollar drink specials: Usually 300+ calories
- Bahama Mama: 350+ calories
- Blue Hawaiian: 400+ calories
Pro tip: Ask if they can make a “skinny margarita” with tequila, fresh lime, and a splash of agave. Many Applebee’s locations will accommodate this request.
Chili’s
Chili’s actually publishes nutrition information for their drinks, which is helpful but also revealing. Their signature Presidente Margarita clocks in at over 300 calories for the smallest size.
Best Options:
- Tequila with soda and lime (off menu): 100 calories
- Topo Chico Hard Seltzer: 100 calories, 2g carbs
- House wine: 120 to 130 calories
- Ranch Water (if available): 130 to 140 calories
Avoid:
- Presidente Margarita: 300 to 580 calories depending on size
- Frozen margaritas: 400 to 600 calories
- Paradise Punch: 280+ calories
- Any “grande” sized drink: Double the damage
Pro tip: Chili’s margaritas can be ordered “skinny” at many locations. Ask for it made with fresh lime instead of sweet and sour mix.
TGI Friday’s
Friday’s built their brand on creative cocktails, and their menu reflects this with dozens of options. Unfortunately, creativity often means more ingredients and more calories.
Best Options:
- Vodka soda (off menu): 97 calories
- Ultimate Long Island made skinny (ask): 180 to 200 calories
- House wine: 120 to 130 calories
- Light beer selection: 95 to 110 calories
Avoid:
- Electric Lemonade: 350+ calories
- Frozen drinks: 400 to 650 calories
- Loaded drinks with whipped cream: Add 50 to 100 calories
- Fishbowl drinks: 600+ calories (meant for sharing but often consumed solo)
Olive Garden
Olive Garden’s Italian wine focus actually makes it one of the better chains for diet conscious drinkers. Wine is their strength, and it is naturally lower calorie than most cocktails.
Best Options:
- House Pinot Grigio: 120 calories, 3g carbs
- House Chianti: 125 calories, 4g carbs
- Prosecco: 90 to 100 calories per glass
- Bellini (small pour): 130 to 150 calories
Avoid:
- Frozen tiramisu cocktail: 400+ calories
- Italian margarita: 350+ calories (amaretto adds significant sugar)
- Sangria: 200 to 300 calories per glass
- Specialty martinis: Often 250+ calories
Pro tip: The unlimited wine with dinner promotion sounds like a deal but can lead to overconsumption. Set a glass limit before you start.
Red Lobster
Red Lobster’s cocktail menu leans heavily toward tropical and frozen drinks, which are generally the worst options. Their beer and wine selections are safer territory.
Best Options:
- House wine: 120 to 130 calories
- Light beer: 95 to 110 calories
- Vodka soda (off menu): 97 calories
- Gin and diet tonic (off menu): 97 calories
Avoid:
- Lobsterita: 400+ calories
- Frozen drinks: 400 to 700 calories
- Mai Tai: 300+ calories
- Anything in a novelty glass: Larger portions mean more calories
Buffalo Wild Wings
BWW is a sports bar first, and their drink menu reflects this with extensive beer options. This actually makes them one of the better chains for diet conscious drinkers if you stick to beer.
Best Options:
- Michelob Ultra: 95 calories, 2.6g carbs
- Miller Lite: 96 calories, 3.2g carbs
- Corona Premier: 90 calories, 2.6g carbs
- Vodka soda: 97 calories (available at most locations)
Avoid:
- Craft IPAs: 200 to 350 calories
- Frozen drinks: 350+ calories
- Specialty cocktails: Usually 250+ calories
- Domestic regular beers: 150+ calories
Outback Steakhouse
Outback’s drink menu is heavy on sweet cocktails and frozen drinks, but their wine list and basic spirits are reasonable options.
Best Options:
- House wine: 120 to 130 calories
- Vodka or gin with soda: 97 calories
- Light beer: 95 to 110 calories
- Tequila neat: 97 calories
Avoid:
- Wallaby Darned: 450+ calories (this is a blended peach drink)
- Frozen drinks: 400 to 600 calories
- Sydney’s Cosmo: 300+ calories
- Specialty margaritas: 350+ calories
Universal Strategies for Chain Restaurants
Go Off Menu
Every restaurant with a bar can make basic mixed drinks, even if they are not on the menu. Vodka soda, gin and diet tonic, whiskey on the rocks, and rum with diet cola are available virtually everywhere.
Ask About Modifications
Many chain restaurants will modify drinks if you ask. Common requests that work:
- “Can you make that with diet soda instead?”
- “Can I get that with fresh lime instead of sweet and sour?”
- “Can you leave off the sugar rim?”
- “Can I get the small size instead of regular?”
- “Can you make it skinny?” (Many bartenders know what this means)
Stick to Wine and Beer
Wine and light beer are consistent across chains. A glass of house red wine is approximately 125 calories at Applebee’s, Chili’s, or any other chain. This consistency makes them safe default choices.
Avoid Frozen, Avoid Large
Two rules that work everywhere: (1) frozen or blended drinks are always higher calorie than their non-frozen counterparts, and (2) larger sizes are never worth the “value” when you factor in nutritional cost.
Check Online First
Many chains publish nutritional information online, even if it is not in the restaurant. Check the website before you go to plan your order. Having a specific drink in mind helps you avoid impulse ordering the pretty frozen drink on the next table.
The Best Low Calorie Drink at Every Major Chain
| Restaurant | Best Choice | Calories | Notes |
|---|---|---|---|
| Applebee’s | Vodka Soda | 97 | Off menu |
| Chili’s | Topo Chico Hard Seltzer | 100 | On menu |
| TGI Friday’s | Vodka Soda | 97 | Off menu |
| Olive Garden | Prosecco | 90 | On menu |
| Red Lobster | House Wine | 120 | On menu |
| Buffalo Wild Wings | Michelob Ultra | 95 | On menu |
| Outback | House Wine | 120 | On menu |
| Texas Roadhouse | Light Beer | 95 | On menu |
| Cracker Barrel | Wine (where available) | 120 | Limited locations |
| P.F. Chang’s | House Wine | 120 | On menu |
Conclusion
Dining at chain restaurants does not have to derail your diet, but it does require awareness and strategy. The difference between the best and worst drink choices can be 500+ calories, equivalent to an entire meal.
Remember the core principles: go off menu when needed, ask for modifications, avoid frozen drinks, and stick to wine and light beer when the cocktail options look suspicious. With these strategies, you can enjoy a night out without nutritional regret.
Use our DrinkLeader database to look up specific drinks and plan your order before you arrive. A few minutes of research can save hundreds of calories.
Calorie estimates based on published nutritional information, standard recipes, and analysis of typical chain restaurant preparations. Actual values may vary by location and preparation.
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