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Can I Eat At The Cheesecake Factory While Pregnant?

Updated May 8, 2023

You are not alone if you are wondering: Can I eat at The Cheesecake Factory while Pregnant?

The Cheesecake Factory is famous for its cheesecakes and extensive menu options, over 250 items, and counting!

There are pregnancy safe-options to eat at the Cheesecake Factory!

Can I eat at The Cheesecake Factory while pregnant?

But as with eating out in most restaurants during pregnancy, there are a few things you should watch out for.

So before you dive into your favorite slice of cheesecake let’s talk about it.


Can I eat at The Cheesecake Factory while pregnant?

Yes, you can eat at The Cheesecake Factory while pregnant.

Our OB/GYN Dr. Doug Penta, MD said that generally speaking it is safe to eat at The Cheesecake Factory while pregnant.

We like The cheesecake Factory for pregnancy meals because they have such a vast selection of food options on their menu.

You can mix and match to make a healthy and delicious meal for you and your baby.

You’ll need to follow a few simple tips when ordering and making smart choices is important.

  • When choosing your dinner pick items that are lower in fat and calories.

The Cheesecake Factory’s menu is full of lower-calorie and lower-fat options that are perfect to enjoy during pregnancy.

Choose dishes that have grilled fish or grilled chicken or grilled shrimp as the main entree,

  • Order the soup, salad, and or a lower-calorie appetizer

They have a good selection of soups and salads that are not only delicious but are packed with nutrition that both you and your baby need.

The salad is full of fresh veggies and chooses their low-fat dressing for only 30 calories a serving.

  • Tossed Green Salad: is made with fresh greens and seasonal ingredients.
  • Skinnylicious Asian Chicken Salad: this is a great option for a light meal.
  • Skinnylicious Factory Chopped Salad. Without the blue cheese crumbles. This is made with tomatoes, onion, cucumber, and edamame.
  • Beet and Avocado Salad: This is a great healthy option, it is made with beets, asparagus, oranges, and avocado.
  • Mexican tortilla Salad: This is perfect for a light lunch or dinner, it is made with tomatoes, and romaine lettuce, and topped with grilled chicken.
  • Cobb Salad: Made with chicken breast, avocado, bacon, tomato, and eggs, with mixed greens. Topped with a vinaigrette dressing. Order it without blue cheese.
  • Soup and Salad: We recommend the soup and salad as an appetizer or as your meal.
  • If you choose a pasta dish watch the portion size

Portion sizes at The Cheesecake Factory are huge and it is easy to go overboard on their pasta dishes.

They are so good!

But it is important to watch how many calories you eat during pregnancy.

So plan to split pasta dishes or take half home for the next day.

  • You’ll want to limit your consumption of dishes made with sauces that are loaded with cream or butter.

That includes dishes like the Fettucine Alfredo and Chicken scampi.

So delicious! But they are loaded with fat and calories.


What are some of the dishes that are safe to eat at The Cheesecake Factory while pregnant?

The Cheesecake Factory offers a wide variety of menu items.

The best and safest choices are dishes that are cooked in healthy oils that are then baked, grilled or broiled, like the Tuscan Grilled Chicken or the Skinnylicious Grilled Salmon.

They also offer lighter salads such as their house salad.


Here are a few of our favorite The Cheesecake Factory Pregnancy-Safe favorites:

These are not the only pregnancy-friendly items on the menu, these are simply a few of our favorites.

  • Skinnylicious Grilled Salmon: Served with a vegetable assortment.
  • Parmesan-Herb Crusted Chicken: Coated with parmesan and herb breadcrumbs and served with mashed potatoes and green beans.
  • Fresh Grilled Salmon: Comes with mashed potatoes and broccoli. You can’t go wrong with the grilled salmon.
  • Grilled Steak Medallions: These are on the skinnylicious menu. Choose mashed potatoes and green beans for a healthy dinner.
  • Tuscan Chicken: Grilled chicken breast with tomatoes, artichokes, capers, fresh basil, and balsamic vinaigrette.
  • Asian Chicken Lettuce Wraps: Ask for them without bean sprouts. Made with grilled chicken, cucumbers, carrots, and rice noodles with a spicy peanut and cashew sauce.
  • Beet and Avocado Salad: Without Blue cheese crumbles. Made with beets, asparagus, oranges, and avocado.
  • Margherita Flatbread Pizza:: Without sausage. Made with mozzarella and tomato sauce.
  • Fresh Basil, Tomato, and Cheese Flatbread Pizza: This is made with mozzarella, tomato sauce, and fresh basil.
  • Fish Tacos: With the grilled fish option. Served with a vegetable assortment.
  • Bang-Bang Chicken and Shrimp: This is a spicy dish made with curry, peanuts, chile, and coconut. Served with sauteed vegetables and over white rice.

The Cheesecake Factory has over 250 menu items, so you’ll have an almost endless choice of options.

To make your meal more pregnancy-safe choose items that are grilled, broiled, or baked, are not cooked with alcohol, and are not made with rich cream-based sauces.


Can I eat at The Cheesecake Factory while pregnant?


What are some menu items that I should avoid while pregnant?

You should avoid the following menu items while pregnant:

Deep-Fried Foods – Fried shrimp, fried ravioli, fried mozzarella, and fried shrimp.

Having said that sharing a deep-fried appetizer with other people and having a small portion is fine.

As long as eating fried foods does not make you feel sick.

Some women find that during pregnancy eating fried foods causes them to have heartburn or makes their morning sickness symptoms much worse.

Raw Oysters – Raw oysters can contain a variety of harmful bacteria, including Vibrio vulnificus which can cause severe illness or even death in pregnant women.

Raw shellfish and fish are an absolute no-go during pregnancy.

Alcohol – Alcohol should be avoided during pregnancy.

There is no known safe amount of alcohol that can be consumed during pregnancy.

High-fat and high-calorie items – You can eat items such as Fettucine Alfredo and Truffle-Honey Fried Chicken

But you may want to plan to eat a smaller portion and take the rest home for the next day and you may want to eat lower-calorie meals before you go out to eat.

I would do that during pregnancy when I knew I’d be eating a high-calorie dinner that I really wanted.

Another option is to go to The Cheesecake Factory during lunchtime.

They serve lunch-size portions of all their entrees and you save significant calories ordering the lunch-size portion.

I would eat a lower-calorie breakfast and lunch and would bring home the leftovers for the next day.

Bean Sprouts – Bean sprouts are not safe to eat during pregnancy.

The Cheesecake Factory does put bean sprouts on and in some dishes so read the menu carefully before ordering.



The Cheesecake Factory Nutritional information for pregnancy-friendly menu options:

Skinnylicious Grilled Salmon: Calories – 590, Total Fat – 36g, Carbohydrates – 22 grams, Protein – 45 grams

Fresh Grilled Salmon: Calories – 940, Total Fat – 61g, Carbohydrates– 47 grams, Protein – 50 grams

Grilled Steak Medallions: Calories – 440, Total Fat – 19g, Carbohydrates – 24 grams, Protein – 45 grams

Tuscan Chicken: Calories – 590, Total Fat – 21g, Carbohydrates – 19 grams, Protein – 81 grams

Asian Chicken Lettuce Wraps Tacos: Calories – 450, Total Fat – 15g, Carbohydrates – 49 grams, Protein – 29 grams

Beet and Avocado Salad: Calories – 290, Total Fat – 12g, Carbohydrates- 40 grams, Protein – 7 grams

Margherita Flatbread: Calories – 760, Total Fat – 30g, Carbohydrates – 85 grams, Protein – 34 grams

Fresh Basil, Tomato, and Cheese Flatbread Pizza: Calories – 850, Total Fat – 38g, Carbohydrates – 84 grams, Protein – 42 grams

Grilled Fish Tacos: Calories – 1030, Total Fat – 42g, Carbohydrates – 121 grams, Protein – 44 grams

Parmesan-Herb Crusted Chicken: Calories – 1330, Total Fat – 77g, Carbohydrates – 57 grams, Protein – 104 grams

Bang-Bang Chicken and Shrimp: Calories – 1410, Total Fat – 58g, Carbohydrates – 147grams, Protein – 76 grams


Can I eat at The Cheesecake Factory while pregnant?

Photo: Maternity Comfort Solutions


How can I make sure that I am eating safely at The Cheesecake Factory while pregnant?

  • You can stick with lower calorie options off the skinnylicious menu
  • Choosing the grilled fish or grilled chicken dishes is best.
  • Make sure your meal is completely cooked and send it back if you are not sure.


Can I eat the Cheesecake at the Cheesecake Factory while pregnant? Can you eat cheesecake from a restaurant when pregnant?

Yes, the cheesecake at the Cheesecake Factory is safe to eat during pregnancy, but the original cheesecake is a whopping 800-plus calories per slice!

Plan to share a dessert slice of cheesecake with your dinner partners or take half home for another day.

The Oreo Dream Cheesecake is 1600 calories per slice, keep that in mind when ordering.

If you are craving cheesecake while pregnant you can modify your main entree option and your portion size to allow for the extra calories from your favorite flavor of Cheesecake.

My favorite is the red velvet cheesecake.

I’ll eat a few bites for dessert and take the rest home for the next day.


Can I eat at The Cheesecake Factory while pregnant?

Photo: Maternity Comfort Solutions


Does The Cheesecake Factory use pasteurized cheese?

Yes, the cheese at The Cheesecake Factory is made with pasteurized milk.

You should not eat blue cheese or blue cheese crumbles during pregnancy.

It is best to choose Cheddar or American cheese for toppings on sandwiches or salads while you are pregnant.


Can I eat at restaurants while pregnant?

Yes, it is safe to eat at restaurants while pregnant.

Eating out is a fun and social activity that many of us love!

It is important when eating out in restaurants during your pregnancy that you watch your portion sizes, and watch out for high-fat, high-sodium, and sugar-loaded sauces.

The key to eating out and choosing safe meals is to always keep in mind how an item is prepared.

Safety with food items during pregnancy often comes down to proper preparation.

Also, it is critical to make sure the foods you order are cooked completely before you consume them.


Expert Tips for eating at The Cheesecake Factory while pregnant:

1. Make a Reservation

The Cheesecake Factory strongly recommends that you make a reservation before you arrive.

Wait times at The Cheesecake Factory can be long.

Making a reservation prior to arrival will help to ensure that you get a table at a time that is convenient for you and you won’t be standing and waiting for an hour or more!


2. Plan to start with a salad or share a small plate appetizer with your dinner companion.

The Cheesecake Factory offers soups, salads, and small-plate lower-calorie appetizers.

Choosing to start with one of these options will help you feel more full and keep you from over-indulging in your main course.

This will allow you to eat a smaller portion of a high-calorie entree and have some to take home for lunch the next day.


3. Check how you are feeling before you order.

When ordering your meal, be sure to consider how you are feeling.

If you’re feeling tired or nauseous, for example, you might want to avoid heavy meals or foods that are high in fat and grease.

A meal that is greasy and high in fat when you are already fatigued is almost assured to make your morning sickness worse or make sleep difficult.

Instead, opt for lighter fare such as a salad, or grilled chicken or salmon.

Also, be sure to drink plenty of water throughout your meal to stay hydrated.


4. Don’t hesitate to ask for what you need

If you have any special requests or needs, don’t hesitate to ask the waitstaff for assistance.

For example, if you want your flatbread or skinnylicious salmon cooked a little longer don’t hesitate to ask.


5. Take your time eating your meal

When pregnant, it’s important to eat slowly.

Enjoy your meal at The Cheesecake Factory.

Eating slowly gives time for you to feel fuller on less food too.

Taking your time will help you to avoid overeating or becoming too full and uncomfortable.


6. Ask for a take-out box

If you are getting full ask for a take-out box

That way you can enjoy the rest of your meal the next day.


Tips for eating out in restaurants while pregnant:

  • Skip the buffet – you don’t know how fresh the food is or how well it’s been cooked. Not going to be an issue at the Cheesecake Factory, but a good tip to keep in mind as you plan where to eat out during pregnancy.
  • Stick to restaurants that you know and trust – this way you can be sure that the food is fresh and of good quality.
  • When in doubt, ask your waiter or waitress for recommendations on safe dishes to eat while pregnant. The Cheesecake Factory menu can be overwhelming if you are unsure what to order ask your server for their best suggestions.
  • Order simple dishes that are easy to digest.
  • Avoid anything with raw eggs or undercooked meat.
  • Drink plenty of water and avoid caffeine and alcohol
  • Beware of hidden sources of sodium in restaurant food
  • Avoid foods made with unpasteurized dairy products.
  • Don’t be afraid to ask for a modification to your meal!


These are foods to not eat when pregnant:

  • Foods that are not pasteurized– certain types of cheese like soft cheeses, Brie, Blue Cheese, etc.
  • Certain types of fish– shark, swordfish, raw oysters, anything high in mercury
  • Raw eggs including egg nog, caesar dressing, hollandaise sauce, homemade mayonnaise, homemade eggnog, and runny eggs.
  • Undercooked meats– lunch meats. Deli meats. Pre-made salads.
  • Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If no ice or refrigeration source is keeping the food cold, take a pass.
  • Caffeine– soda, chocolate, and energy drinks. (Limit your caffeine to less than 200 mg a day)
  • Herbal Teas (There are so many ingredients in herbal teas so it is best to avoid them simply. Green tea is OK.)
  • Alcohol: There is no known safe amount of alcohol during pregnancy. Avoid sauces made with alcohol, desserts made with alcohol, and all alcoholic beverages.


Eat healthy during pregnancy:

Eating healthily during pregnancy is essential to the development of your baby.

Here are some tips to help make sure you are getting the nutrients you need:

  • Eat a variety of fruits, vegetables, whole grains, and lean protein. This will help ensure you get the vitamins, minerals, and fiber you need.
  • Limit processed foods, sugary drinks, and excessive amounts of caffeine. These can all lead to unhealthy weight gain and other problems during pregnancy.
  • Watch your sodium intake. Choose lower-sodium foods when possible.
  • Drink plenty of water. Staying hydrated is important for both your health and the baby’s health.
  • Don’t skip meals. Eating small, frequent meals will help to keep your energy up and prevent you from overeating later on.
  • Eating small frequent meals can help decrease morning sickness and heartburn.



  • Doug Penta MD OB/GYN

    Dr. Doug Penta, MD - Co-Founder of Maternity Comfort Solutions Dr. Doug Penta, is a seasoned Obstetrician and Gynecologist with over 38 years of practice, co-founded Maternity Comfort Solutions to provide evidence-based pregnancy and parenting information. A Boston University alum and former Clinical Professor at Harvard, his articles on Maternity Comfort Solutions offer expectant mothers invaluable nutritional insights.

  • Sue Winters RN

    Sue Winters, RN - Co-Founder of Maternity Comfort Solutions Sue combines 20 years of nursing with a rich background in early childhood education. Co-founder of Maternity Comfort Solutions, her articles provide creative toddler activities and practical tips on pregnancy nutrition and baby shower planning, embodying her commitment to supporting families through early parenthood.

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