The King of Protein: 20-oz Bone-In Ribeye
For those purely chasing the highest grams of protein per entree at Texas Roadhouse, the undisputed champion is the 20-ounce bone-in ribeye. This gargantuan cut of beef is a powerhouse of amino acids, providing a staggering 143 grams of protein in a single meal. While this is an impressive figure for meeting daily protein goals, it is crucial to consider the full nutritional profile. The 20-ounce ribeye is also exceptionally high in calories, fat, and sodium, making it a substantial meal that might exceed a typical person's daily recommended intake of fat and saturated fat. This is a meal best reserved for serious bulk-building efforts or split between multiple people to manage portion size.
The Contenders: Other High-Protein Dishes
While the bone-in ribeye holds the top spot for sheer quantity, several other menu items offer a formidable protein boost without the extreme calorie and fat load. These options provide a more balanced approach for those mindful of their overall macros.
- 16-oz Sirloin: A fantastic, leaner alternative, the 16-ounce sirloin offers an impressive 122 grams of protein. This choice delivers nearly the same amount of protein as the ribeye but with a much lower fat and calorie count, making it a favorite for many fitness enthusiasts.
- Grilled BBQ Chicken & Sirloin Combo: For those who want variety, this combo delivers a potent 92 grams of protein by combining two excellent sources. It provides a great mix of flavor and macros and is a smart choice for a filling and protein-dense meal.
- Grilled Pork Chop (Double): A double order of the pork chops can also be a high-protein option. A single chop offers 41g of protein, so a double could serve up to 82g of protein, assuming no heavy sauces are added.
- Grilled Salmon (8-oz): A healthier and lean protein source, the 8-ounce grilled salmon filet provides 45 grams of protein and is rich in heart-healthy omega-3 fatty acids. It's an excellent choice for a lighter, protein-packed dinner.
A Head-to-Head Comparison of Top Protein Items
To help visualize the best protein choices, here is a comparison table of some of the most protein-dense entrees. This table includes the protein content as well as other key macros to provide a complete picture.
| Entree | Protein (g) | Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| 20-oz Bone-In Ribeye | 143 | 1480 | 101 | 1720 |
| 16-oz Sirloin | 122 | 670 | 16 | 1490 |
| Grilled Chicken & Sirloin Combo | 92 | |||
| Half Slab of Ribs | 72 | 900 | 63 | 1400 |
| 11-oz Sirloin | 84 | 460 | 11 | 1020 |
| 8-oz Grilled Salmon | 45 |
Maximizing Your Protein Intake at Texas Roadhouse
To get the most protein out of your meal, consider these strategies when ordering.
Ordering Strategies for High Protein
- Prioritize Lean Cuts: While the 20-ounce ribeye has the most protein, a 16-ounce sirloin provides a more favorable protein-to-calorie ratio. Leaner cuts like sirloin are your best bet for high protein with lower fat.
- Order A la Carte: To gain more control over your macronutrients, consider ordering extra protein without the standard sides. For example, add a grilled shrimp skewer to a sirloin steak instead of a caloric, carb-heavy side. Or simply request extra meat for an even larger protein portion.
- Choose the Right Combos: The Grilled BBQ Chicken & Sirloin Combo is a powerful option, but be mindful of portion sizes. You can often split this between two meals for a well-rounded approach.
- Go Grilled: Opt for grilled entrees over fried ones. For example, the grilled chicken breast or grilled salmon are excellent sources of lean protein, whereas fried options add significant calories and fat.
- Be Smart with Sides: A plain baked potato with no butter or sour cream is a far better choice than a loaded potato. Steer towards green beans or fresh vegetables cooked plain, if possible, to save calories and fat.
Conclusion
While the 20-ounce bone-in ribeye is the single menu item with the highest total protein, it's not the most efficient for everyone due to its calorie and fat content. Smarter, more balanced high-protein options include the 16-ounce sirloin, the chicken and sirloin combo, and grilled salmon. The best choice depends on your specific nutritional goals, whether you are purely bulking or aiming for a better protein-to-calorie ratio. Making mindful choices with your entrees and side dishes can ensure you achieve your high-protein targets at Texas Roadhouse. For more healthy eating tips, consult resources like Verywell Fit.
