Dining out can be a challenge for anyone following a nutritional diet, but with some savvy ordering, you can find healthy and delicious options at Outback Steakhouse. The key is to focus on grilled proteins, fresh ingredients, and simple preparations, while avoiding fried foods and heavy, creamy sauces.
Leaner Protein Choices
Outback is a steakhouse, and thankfully, steak can be a healthy option if you choose wisely. Opting for leaner cuts and smaller portions is a smart strategy.
- Outback Center-Cut Sirloin: The 6-ounce portion is a lean and satisfying choice, providing a great source of protein with relatively few calories. Asking for it to be grilled with no added butter or seasoning on the side can further reduce sodium and fat content.
- Victoria's Filet Mignon: This is another top-tier choice for a leaner steak option. It's a premium cut that's naturally tender and lower in fat compared to other steaks on the menu, especially in the 6-ounce size.
- Grilled Chicken on the Barbie: This is a reliable, high-protein, low-fat staple. The 5-ounce version is an excellent option, but be mindful of the barbecue sauce, which can add unnecessary sugar and sodium. Requesting the sauce on the side gives you control.
- Perfectly Grilled Salmon: A nutritional powerhouse, salmon is rich in omega-3 fatty acids, which are beneficial for heart health. The Perfectly Grilled version, especially when paired with fresh veggies, is one of the healthiest choices on the entire menu. The Toowoomba Salmon, with its creamy sauce, should be avoided if you are watching calories.
- Grilled Shrimp on the Barbie: Shrimp is naturally high in protein and low in calories. Ordering this as an entree or as an addition to a salad is a great way to boost protein without much fat. Just be mindful of the remoulade sauce and ask for it on the side.
Smart Sides and Appetizers
The sides and appetizers can make or break the nutritional value of your meal. Many popular items are loaded with calories and sodium, but there are much healthier alternatives.
Healthier Appetizers
- Seared Peppered Ahi: For a starter, this is a much better choice than the famous Bloomin' Onion. It features rare, spicy tuna, which is a lean protein source. To make it even healthier, go easy on the dipping sauce, as it can be high in sodium.
- House Salad (no croutons): A simple house salad with a light dressing like balsamic vinaigrette on the side is a great way to start your meal and fill up on fiber.
Healthier Sides
- Fresh Seasonal Veggies or Steamed Broccoli: These are excellent, nutrient-dense choices that add vitamins and minerals without significant calories. Ask for them without butter to keep them as light as possible.
- Plain Sweet Potato: A plain sweet potato is an excellent, fiber-rich source of vitamins A and C. Order it without the honey butter and brown sugar to save a substantial number of calories and sugar.
A Simple Comparison: Healthy vs. Unhealthy
To put it into perspective, here is a comparison of some popular Outback menu items and their healthier counterparts. This table highlights how preparation methods and portion sizes drastically affect nutritional content. Note: Nutritional values can vary by location and are based on available data.
| Item | Calories | Fat (g) | Sodium (mg) | Nutritional Notes |
|---|---|---|---|---|
| Healthy Choices | ||||
| 6 oz Sirloin | ~370 | ~20 | ~510 | Lean protein, relatively low fat and calories. |
| Perfectly Grilled Salmon (7 oz) | ~550 | ~39 | ~430 | High in healthy omega-3s. |
| Grilled Chicken on the Barbie (5 oz) | ~240 | ~4 | ~570 | Very lean protein, low calorie. |
| Plain Sweet Potato | ~162 | ~0.1 | ~71 | High in fiber, vitamins A & C. |
| Less Healthy Choices | ||||
| Bloomin' Onion | ~1950 | ~155 | ~3970 | Exceeds a day's worth of calories and fat. |
| Loaded Baked Potato | ~410 | ~11 | ~240 | High in calories and sugar from honey butter. |
| Mac 'N' Cheese Bites | ~660 | - | ~1230 | High-calorie, fatty appetizer. |
| Over-the-Top Brussels Sprouts | ~1010 | ~89 | - | Unexpectedly high in fat and calories. |
Key Tips for Healthy Outback Dining
- Request Light Preparations: Ask for grilled items to be cooked without added butter or oil. This is a simple but effective way to reduce fat content.
- Go Easy on Dressings and Sauces: Creamy dressings and sauces are often loaded with calories and sodium. Always request dressing on the side and use it sparingly. Light vinaigrettes are a better option.
- Share Large Portions: Outback is known for its generous portions. Consider splitting a larger entrée with a dining partner or taking half home for lunch the next day.
- Customize Your Meal: Don't hesitate to ask for substitutions. Swapping out fries for steamed vegetables is a standard and healthy request.
Conclusion: Making Wise Choices at Outback
Finding a healthy meal at a steakhouse like Outback doesn't have to be a guessing game. By prioritizing lean, grilled proteins such as the sirloin, filet, or grilled salmon and chicken, you can build a solid foundation for your meal. Pairing these with nutrient-rich side dishes like steamed veggies or a plain sweet potato, and managing your portion sizes, makes it possible to enjoy a delicious and satisfying restaurant meal while staying on track with your nutritional goals.
For a deeper dive into Outback's nutrition, visit their official website. Remember, a little planning goes a long way toward a healthier dining experience, and smart choices at Outback can help you feel great without missing out on flavor.
