How to eat at Texas Roadhouse on a diet?

January 9, 2026 •

3 min read

According to nutrition data, even popular restaurant chains like Texas Roadhouse can offer surprisingly low-calorie options if you know what to look for. Navigating a menu with rich, indulgent dishes can be challenging when you're watching your weight, but with the right strategy, you can enjoy a satisfying and healthy meal.

Quick Summary

This guide provides practical strategies for selecting nutritious meals at Texas Roadhouse, focusing on lean proteins, low-calorie sides, and mindful ordering techniques. It outlines specific menu items and customization tips for a healthier dining experience, while managing calories and portion sizes.

Key Points

Choose Lean Proteins: Opt for a 6-ounce sirloin, grilled chicken, or grilled salmon to keep protein high and calories in check.
Customize Your Sides: Swap calorie-dense sides like fries and loaded potatoes for healthier options like steamed vegetables, plain baked potatoes, or green beans.
Mindful Condiment Use: Order sauces and salad dressings on the side to control portion sizes and avoid unnecessary calories.
Limit the Bread: Decline the complimentary bread basket or enjoy just one roll without the honey cinnamon butter to save significant calories.
Practice Portion Control: Ask for a to-go box at the beginning of the meal and immediately set aside half your entree to prevent overeating.
Modify Salads Wisely: If ordering a salad, request no cheese, bacon, or croutons, and get the dressing on the side.
Drink Smart: Stick to water, unsweetened iced tea, or diet soda instead of high-calorie specialty drinks or sugary sodas.

Navigating the Menu: Your Strategy for Success

Texas Roadhouse is known for its legendary steaks, ribs, and country-style sides, but that doesn't mean you have to abandon your diet goals. The key is to approach the menu with a plan, making smart choices before the server even arrives at your table. The first step is to focus on the main component of your meal: a lean protein. Steaks, chicken, and seafood are excellent choices, provided you select the right cut and cooking method. The 6-ounce Sirloin is one of the leanest steak options, with a lower calorie count than fattier cuts like the ribeye. Grilled chicken and salmon are also fantastic choices, offering substantial protein with fewer calories than their fried counterparts.

The Importance of Sides and Customization

Once you have your main course selected, your side dishes can make or break the healthiness of your meal. Standard sides like steak fries and loaded baked potatoes are high in calories and fat. Instead, opt for sides that are naturally lower in calories and rich in nutrients. Steamed vegetables and green beans are excellent choices, but remember to ask for them without added butter or seasoning. If you want a baked potato, order it plain and skip the butter, sour cream, and cheese. You can add flavor with pepper and a small amount of salt instead. Ordering sauces and dressings on the side gives you control over how much you consume, preventing hidden calorie bombs from sabotaging your meal. This strategy applies to salads as well, where opting for a house salad with dressing on the side can be a much lighter option than some of the more elaborate versions.

Making Smart Swaps and Avoiding Pitfalls

The most significant challenge at Texas Roadhouse for someone on a diet is the pre-meal bread and butter, along with the generous portion sizes. The honey cinnamon butter is delicious, but the calories from the bread and butter can add up quickly. A simple strategy is to politely decline the basket of rolls or limit yourself to just one. Another trick is to ask for a to-go box when you order your meal and immediately pack up half of your entree and a side. This proactive approach helps manage portions and prevents overeating. Be wary of menu items that seem healthy but are surprisingly high in calories, such as certain salads with creamy dressings or fried toppings. It is always a good idea to check the online nutrition information if you are in doubt.

Healthiest Menu Item Comparison

To make informed choices, comparing menu items side-by-side can be helpful. This table contrasts a few popular choices with healthier modifications.


Menu Item	Standard Preparation	Healthy Modification	Calorie Difference
6 oz. Sirloin	Served with butter and steak fries	Plain sirloin, steamed vegetables	Reduces calories, adds nutrients
Grilled Chicken Salad	With jack cheese, bacon, croutons, and ranch dressing	No cheese, no bacon, no croutons, dressing on the side	Significantly reduces calories and fat
Baked Potato	Loaded with butter, sour cream, cheese, and bacon	Plain baked potato	Cuts hundreds of calories
Grilled Salmon	Served with garlic butter sauce	Salmon grilled with lemon and pepper	Reduces fat and calories
Herb Crusted Chicken	Served as is	Paired with green beans or broccoli	Provides a balanced, low-calorie meal

Conclusion: Enjoying Your Meal Guilt-Free

Dining at Texas Roadhouse on a diet doesn't require extreme sacrifice. By focusing on lean protein options, making deliberate choices with your sides, and being mindful of portion sizes, you can enjoy the restaurant's signature flavors without derailing your progress. The ability to customize almost any order to be healthier is a major advantage. Remember to go easy on the rolls, ask for dressings on the side, and don't be afraid to take home a portion of your meal for later. With these simple strategies, you can confidently dine out and stay on track with your diet goals.

Authoritative Link

For more detailed nutritional information, consult the official Texas Roadhouse menu and nutritional calculator online to plan your meal before you arrive.

Frequently Asked Questions

The healthiest steak option is the 6-ounce Sirloin, which is a lean cut and contains approximately 250 calories before any toppings or sides.

To make the grilled chicken salad healthier, order it with no cheese, no bacon, no croutons, and ask for a low-fat or vinaigrette dressing on the side to control the amount you use.

Yes, Texas Roadhouse's green beans are a good side choice, but you should request them without the added bacon or butter to keep the calorie and fat content low.

Yes, you can have a baked potato by ordering it plain, without the butter, sour cream, or cheese. You can add black pepper or a bit of seasoning for flavor without the extra calories.

The best strategy is to politely decline the basket of fresh-baked rolls to avoid the temptation. If you do indulge, limit yourself to a single roll and avoid the calorie-dense honey cinnamon butter.

You should generally avoid high-calorie items like the 'Cactus Blossom' appetizer, loaded sides, fried entrees, and creamy dressings, as these can significantly increase your meal's total calories.

An effective way to manage portions is to ask for a to-go box at the start of your meal and immediately place half of your food inside. This helps prevent you from eating too much in one sitting.