Navigating the Outback Menu on a Ketogenic Diet
Eating at a restaurant on a keto diet requires a bit of planning, but it's entirely possible at a steakhouse like Outback. The menu is filled with high-protein options that form the basis of a ketogenic diet. The key is to be mindful of hidden carbs in sauces, glazes, and side dishes, and to know how to customize your order effectively. By focusing on grilled proteins, fresh vegetables, and fat-friendly add-ons, you can have a great dining experience without compromising your diet.
The Keto-Friendly Appetizer List
Starting with an appetizer can set the tone for your meal. Many common appetizers are off-limits due to breading or frying, but there are still excellent options. A great choice is the Seared Ahi Tuna, ordered without the sauce or with a low-carb alternative. Kookaburra Wings can also work, but be cautious with the sauce and check the nutritional information or ask for a dry rub instead of a sweet, sugary glaze. Another safe bet is to simply start with a fresh side salad, holding the croutons and choosing a keto-friendly dressing on the side.
Main Courses: The Heart of Your Keto Meal
Outback’s specialty is steak, and almost any cut can form the centerpiece of a perfect keto meal. Options like the Outback Center-Cut Sirloin, Victoria’s Filet Mignon, or a Ribeye are excellent choices. The crucial step is to order your steak simply grilled or seasoned without a sugary marinade. Also, don't forget to pair your steak with appropriate sides. For those who prefer non-red meat options, grilled proteins like Grilled Chicken on the Barbie or Simply Grilled Tilapia are available and are naturally low in carbohydrates. For seafood lovers, the Wood-Fire Grilled Shrimp on the Barbie or Lobster Tails are fantastic additions. To control carb intake, remember to order any sauces or toppings like the roasted garlic on the side.
The Importance of Keto-Friendly Side Dishes
While Outback's signature sides often include carby choices like potatoes and fries, they also offer vegetable-focused alternatives. When you place your order, simply request to substitute the standard side with one of these keto-compliant options:
- Fresh Steamed Broccoli
- Fresh Green Beans
- Grilled Asparagus
- Side Salad (no croutons, dressing on the side)
These vegetable-heavy options provide essential nutrients and fiber without the excess carbs. Requesting that they be prepared without extra butter or seasoning is a good practice to minimize hidden sugars, sodium, and potential carb creep. Many keto diners enjoy subbing a side salad for the mashed potatoes or fries that typically accompany an entree.
Ordering a Keto-Friendly Salad
For a lighter, yet still satisfying meal, a salad can be a complete keto entree. The Aussie Cobb Salad and Brisbane Caesar Salad can be customized to fit your macros. When ordering, always specify no croutons. For extra protein, you can add grilled chicken, salmon, shrimp, or ahi tuna. The most important part of ordering a keto salad is the dressing. Ask for your dressing on the side to control how much you use, and stick to low-carb options like oil and vinegar, or be very mindful with a Caesar or Ranch.
Comparing Keto and Standard Outback Meals
| Item | Keto-Friendly Order | Standard Order | Carb Count (Estimate) | Notes |
|---|---|---|---|---|
| Steak Dinner | 6 oz Center-Cut Sirloin with Steamed Broccoli and side salad | 6 oz Center-Cut Sirloin with Loaded Mashed Potatoes and House Salad with croutons | Very Low (Approx. 5-10g net carbs) | The primary difference is the side dishes. Mashed potatoes add significant carbs. |
| Chicken Entree | Grilled Chicken on the Barbie with Green Beans | Chicken on the Barbie with Fries | Low (Approx. 10-15g net carbs) | Grilled is key. Ask for no glaze on the chicken to ensure it’s keto-friendly. |
| Shrimp Appetizer | Grilled Shrimp on the Barbie | Gold Coast Coconut Shrimp | Very Low (Approx. 2g net carbs) | The coconut shrimp is breaded and fried, making it unsuitable for keto. |
| Salad | Aussie Cobb Salad (no croutons, grilled chicken) | Aussie Cobb Salad (with croutons) | Low-Moderate (15g+ net carbs) | The omission of croutons and potentially higher-carb dressings is critical for keto. |
The Final Word: Tips for a Successful Keto Dining Experience
Before you go, it's always a good idea to check the most current menu and nutritional information on Outback's website, as items can change. When you're there, communicate clearly with your server. State your needs directly: "I am ordering a plain grilled steak with steamed broccoli and a side salad, no croutons, with dressing on the side." Most restaurants are very accommodating to dietary requests. By focusing on whole, unprocessed foods and making smart substitutions, you can enjoy a delicious meal out while maintaining your keto lifestyle. For additional resources on low-carb dining, check out the Healthi app's guide.
Conclusion: Savoring a Keto-Friendly Outback Meal
Eating at Outback Steakhouse on a ketogenic diet is straightforward when you know what to look for. By prioritizing grilled meats and seafood, making smart substitutions for side dishes, and being cautious with sauces and dressings, you can enjoy a flavorful, satisfying meal. The wide selection of steak and protein-based options provides a solid foundation for your low-carb dining experience. So next time you're craving a steak, don't let your diet hold you back from heading to Outback.
Frequently Asked Questions
What Outback appetizers are keto-friendly?
Options include the Seared Ahi Tuna without the accompanying sauce and Kookaburra Wings with a dry rub or no glaze. A simple side salad without croutons is also a safe choice.
Can I have a Bloomin' Onion on keto?
No, the Bloomin' Onion is a high-carb, fried appetizer that is not suitable for a ketogenic diet.
Are Outback's dressings and sauces low-carb?
Some dressings, like oil and vinegar, are low-carb, but creamy dressings and sweet sauces are often high in carbs. Always ask for dressings and sauces on the side to control your intake.
What are the best steak options for keto at Outback?
Almost any steak cooked simply grilled or plain is suitable. Good choices include the Center-Cut Sirloin, Victoria’s Filet Mignon, or a Ribeye. Ask for seasoning on the side to control sodium.
Can I eat the grilled chicken at Outback on keto?
Yes, the Grilled Chicken on the Barbie is a keto-friendly option, but you should ask for it without the sweet barbecue glaze to minimize carbs.
How should I order a salad at Outback for keto?
To order a keto salad, start with a base of greens, add a grilled protein like chicken or steak, and request no croutons. Always get your dressing on the side and choose a low-carb option.
Can I substitute sides at Outback for keto-friendly options?
Yes, Outback is generally accommodating with substitutions. You can substitute starchy sides like mashed potatoes or fries with steamed broccoli, fresh green beans, or a side salad without croutons.
What should I avoid entirely at Outback on a keto diet?
Avoid all breaded and fried items, sugary sauces and glazes, and starchy sides like potatoes, rice, and pasta. The complimentary bread is also off-limits.
Is the Alice Springs Chicken keto-friendly?
The Alice Springs Chicken is not the best choice for keto as it comes with a honey mustard sauce that is high in sugar. A better option is the plain grilled chicken.
Are there any keto-friendly desserts at Outback?
No, there are no standard keto-friendly dessert options on the Outback menu. It is best to skip dessert when dining here on a keto diet.
