Keto-Friendly Appetizers at Outback Steakhouse
While the famous Bloomin' Onion is definitely off-limits due to its carb-heavy breading, there are a couple of solid options to start your meal without derailing your keto plan. The Seared Ahi Tuna is a fantastic, high-protein appetizer, but be sure to omit any sauces that may contain sugar. Alternatively, a small order of the Kookaburra Wings can work, but again, check with your server about the sauce ingredients and opt for a dry rub if possible.
Main Course Proteins: Steaks, Seafood, and Chicken
The protein-heavy nature of Outback's menu is a huge advantage for keto dieters. Steaks are the most straightforward option, but how they're cooked and what they're served with matters. The simplest approach is to order any of the grilled steaks, like the Outback Center-Cut Sirloin or Ribeye, without any special sauces or seasonings that might have hidden sugars. Seafood is another excellent choice. The Wood-Fired Grilled Shrimp on the Barbie or Simply Grilled Tilapia are both fantastic, low-carb options. You can also opt for grilled chicken, such as the Alice Springs Chicken, but make sure to ask for the special honey mustard-like sauce on the side or omitted completely.
Customizing Your Main Course
The key to success at Outback is customization. Always request your steak, chicken, or fish grilled plainly with just salt and pepper. Many sauces and marinades contain significant amounts of sugar, so it's best to avoid them entirely. If you're feeling adventurous, you can ask for some extra butter on your steak for added fat content. For the Alice Springs Chicken, ask for it without the sauce and bacon bits, as they often contain added sugars and carbs. You can also easily create a surf-and-turf meal by adding a lobster tail or grilled shrimp to any steak order.
Low-Carb Side Dishes
This is where many people stumble on a keto diet at restaurants, but Outback offers several excellent choices if you know what to ask for. The standard high-carb sides like the Baked Potato, Aussie Fries, and Mac & Cheese are not suitable for keto. However, the Fresh Steamed Broccoli, Fresh Green Beans, and Grilled Asparagus are all perfect keto-friendly swaps. To make them even more satisfying, you can ask for extra butter or cheese on your broccoli.
The All-Important Salads
A house side salad is another great low-carb choice, but you must order it correctly. Ask for no croutons and opt for a keto-friendly dressing. Outback's Light Balsamic Vinaigrette and oil and vinegar are typically safe choices. Be wary of the creamy dressings like ranch or bleu cheese, which can have hidden sugars or high carbs, so request them on the side to use sparingly. You can also add grilled chicken or salmon to any side salad to turn it into a filling keto entree.
Keto-Friendly Drinks and Avoidable Items
Your drink choice is simple: stick with water, unsweetened iced tea, diet soda, or sparkling water. All sugary drinks, juices, and most alcoholic beverages are high in carbs and should be avoided. As for what to avoid entirely, steer clear of the bread that comes to the table, any fried items (including the Bloomin' Onion and Coconut Shrimp), and sugary sauces or glazes. The dessert menu is also a definite no-go on a keto diet.
Comparison of Outback Meals: Keto vs. Standard
| Meal Component | Keto-Friendly Option | Standard High-Carb Option |
|---|---|---|
| Protein | Grilled Sirloin, Filet, or Ribeye | Steak with sugary sauces or glazes |
| Appetizer | Seared Ahi Tuna (no sauce) | Bloomin' Onion or Coconut Shrimp |
| Side Dish 1 | Steamed Broccoli with butter | Baked Potato with toppings |
| Side Dish 2 | House Salad (no croutons) | Aussie Fries |
| Dressing | Oil and Vinegar or Light Balsamic | Creamy Ranch |
| Drink | Water or Unsweetened Iced Tea | Sugary Soda or Juice |
Conclusion: Navigating Outback on Keto with Confidence
Maintaining a ketogenic diet while dining out can feel daunting, but a restaurant like Outback Steakhouse actually offers plenty of delicious, low-carb options. By focusing on simply grilled proteins like steak, chicken, and seafood, and pairing them with veggie-heavy sides and salads without croutons, you can enjoy a satisfying meal without compromising your diet. Remember to always be specific with your server about preparation methods and to avoid all sauces, breading, and sugary drinks. With these simple tips, you can confidently navigate the menu and have a great keto-friendly dining experience.
Disclaimer
The information provided is based on general menu assumptions and typical restaurant practices. Menu items and nutritional information can vary by location and are subject to change. Always confirm with your server and consult the restaurant's official nutritional information for the most accurate details.
Enjoying a Healthy Meal Out
For more great tips on navigating healthy eating at chain restaurants, check out the Healthy Dining Finder at the National Restaurant Association Education Foundation's site. Healthy Dining Finder
Keto-Friendly Drinks: Beyond the Basics
Beyond water and unsweetened tea, you can also enjoy certain alcoholic beverages in moderation, such as dry red or white wines and spirits like whiskey or vodka with zero-carb mixers. Always be mindful of your overall carb intake when considering alcoholic drinks.
