How to Reduce Calories at Texas Roadhouse for a Healthier Meal

November 20, 2025 •

3 min read

According to nutrition data, a typical meal at a popular steakhouse can easily exceed a person's entire daily calorie needs, but enjoying a meal out doesn't have to sabotage your health goals. With a few simple strategies, you can learn how to reduce calories at Texas Roadhouse and still have a satisfying dining experience.

Quick Summary

This guide provides practical tips and menu swaps for lowering your calorie intake at Texas Roadhouse. It covers choosing leaner proteins, modifying side dishes, and controlling portions to create a lighter, more balanced meal.

Key Points

Choose Leaner Proteins: Opt for sirloin, filet, grilled chicken, grilled salmon, or grilled pork chops instead of larger, fattier cuts or fried items.
Modify Your Order: Request that proteins be cooked without added butter or oil and ask for all dressings and sauces on the side to control portions.
Swap High-Calorie Sides: Exchange rich sides like loaded potatoes or fries for plain baked potatoes, green beans, or fresh steamed vegetables.
Limit Freebies: Skip the free rolls with cinnamon butter and minimize your intake of peanuts, as these can add hundreds of calories before your meal.
Practice Portion Control: Get a to-go box when your food arrives and immediately set aside half your meal to avoid overeating.
Drink Smartly: Choose water, unsweetened iced tea, or diet beverages instead of calorie-dense soft drinks or cocktails.

Smarter Choices for Appetizers and Starters

Starting your meal with a massive, high-calorie appetizer can derail your plan before the main course even arrives. The Cactus Blossom alone can pack over 2,200 calories and an entire day's worth of fat. Instead of these deep-fried options, opt for healthier alternatives or skip the starter entirely.

Healthier Appetizer Options
- Grilled Shrimp: A great choice, offering 240 calories and a boost of protein.
- Texas Red Chili (Cup): The chili is a protein and fiber-rich option. Choose a cup instead of a bowl to manage calories and ask for no cheese or sour cream.
- Side Salad: A house side salad, hold the cheese and croutons, and ask for dressing on the side is a smart, low-calorie beginning.

Navigating Leaner Protein Entrees

Texas Roadhouse is known for its hearty, hand-cut steaks, but not all cuts are created equal in terms of calories and fat. Making an intentional choice about your protein is the most impactful way to reduce overall meal calories. Leaner cuts like sirloin and filet are better options than fattier cuts like ribeye.

Best Entree Options

USDA Choice Sirloin: This is one of the leanest steak options. A 6-ounce sirloin has significantly fewer calories than a larger ribeye.
Grilled BBQ Chicken: A single grilled BBQ chicken breast is a flavorful, high-protein choice with a reasonable calorie count.
Herb Crusted Chicken: A single portion of this flavorful, baked chicken is another excellent low-calorie main.
Grilled Salmon: Loaded with healthy omega-3 fatty acids, the grilled salmon is a fantastic option. Ask to omit the lemon butter.
Single Grilled Pork Chop: This is a surprisingly good low-calorie option, especially when you hold the peppercorn sauce.

Order Modifications for Calorie Reduction

Simple tweaks to your order can save hundreds of calories. Always ask for sauces and toppings on the side to control your intake. You can also request that your food be cooked without excessive butter or oil.

Cooked to order: Request that your steak, chicken, or salmon be cooked without the finishing butter, which is a significant hidden calorie source.
Sauce on the side: Ask for all dressings, gravies, and sauces on the side. This allows you to use a minimal amount or skip them entirely.
Bun-less burgers: If you opt for a burger, order it without the bun and substitute the fries for a healthier side. This is an effective way to reduce calories and carbohydrates.

A Guide to Calorie-Wise Side Swaps

Sides can dramatically increase the calorie count of your meal. The popular loaded baked potato can add 650 calories, while healthier alternatives add just a fraction of that.


High-Calorie Side	Calorie Estimate	Healthier Swap	Calorie Estimate	Difference
Loaded Baked Potato	650 cal	Plain Baked Potato	~380 cal	270 cal
Steak Fries	360 cal	Fresh Steamed Veggies	~190 cal	170 cal
Loaded Mashed Potatoes	500 cal	Plain Mashed Potatoes	~220 cal	280 cal
Buttered Corn	210 cal	Green Beans	~100 cal	110 cal

Smarter Snacking and Hydration

Before your meal even arrives, Texas Roadhouse provides complimentary peanuts and rolls with cinnamon butter. While delicious, these items can add up quickly. Opt to skip the rolls and limit yourself to a small handful of peanuts. For drinks, stick with water, unsweetened iced tea, or diet soda instead of sugary drinks or high-calorie margaritas.

Portion Control and Mindful Eating

Given the large portion sizes, practicing mindful eating is key. A simple strategy is to ask for a to-go box at the beginning of your meal and immediately pack up half of your entree. This ensures you can enjoy the food without over-consuming. Focus on the grilled protein and vegetables on your plate to feel full and satisfied. Another tactic is to share a large, tempting meal with a dining companion to split the calories.

Conclusion: Enjoying Texas Roadhouse Mindfully

Dining at Texas Roadhouse doesn't have to mean abandoning your healthy eating goals. By choosing leaner grilled proteins, making simple requests to hold the butter and sauce, opting for lower-calorie side dishes, and being mindful of portion sizes, you can significantly reduce your calorie intake. You'll find that with a little pre-planning and awareness, you can still enjoy a delicious, satisfying meal that fits within a balanced diet.

Frequently Asked Questions

One of the lowest-calorie meals is the Kid's Grilled Chicken with a side of fresh steamed vegetables. A larger, lean adult option is the 6oz USDA Choice Sirloin with green beans and a house salad with dressing on the side.

Yes, choose leaner cuts like the 6oz or 8oz sirloin or the Dallas filet. Ask for it to be cooked without butter and select lower-calorie sides like steamed vegetables or a house salad with dressing on the side.

Order a plain baked potato and skip the butter, sour cream, and cheese. If you need a topping, ask for a side of salsa or bring your own light sour cream or Greek yogurt.

Not necessarily. Many salads, especially with high-calorie dressing and toppings, can be very high in calories. Opt for a simple house salad, ask for no cheese or croutons, and get the dressing on the side.

The simplest way is to decline the bread and butter altogether. If you want a taste, limit yourself to just one roll without the honey cinnamon butter, which adds 100 calories per ounce.

Yes, both are excellent lean protein sources. To keep the calories low, ask for the lemon butter to be omitted from the salmon and pair it with steamed vegetables instead of rice.

Avoid highly processed, deep-fried appetizers like the Cactus Blossom, Boneless Buffalo Wings with hot sauce, and Fried Pickles, which are very high in calories and fat.