Your Top Contenders for a Healthy Entree
While Texas Roadhouse is famous for its hearty, indulgent dishes, several menu items can form the basis of a balanced meal. The key is to focus on lean protein and preparation method, opting for grilled instead of fried.
The 6-Ounce Sirloin Steak
For those craving a classic steakhouse experience without the caloric excess, the 6-ounce USDA Choice Sirloin is a fantastic choice. Sirloin is a leaner cut of meat, and when ordered plain, it provides a powerful punch of protein with relatively low calories and fat. A single 6-ounce serving contains around 250 calories and a substantial 46 grams of protein. To make it even healthier, ask for it without any butter or extra seasoning.
The Grilled BBQ Chicken
The Grilled BBQ Chicken is another standout option for a light meal, featuring a half-pound chicken breast. While the barbecue sauce does add some sugar and sodium, the base chicken breast is low in fat and calories. The full entree with sauce comes in at approximately 300 calories and 46 grams of protein, and by requesting the BBQ sauce on the side or omitting it entirely, you can significantly reduce the sugar and sodium content.
The Grilled Salmon
For seafood lovers, the 5-ounce Grilled Salmon offers an excellent source of omega-3 fatty acids, which are beneficial for heart and brain health. Grilled simply and served with lemon pepper butter, it provides around 410 calories and 27 grams of protein. To make this dockside favorite even healthier, ask for the lemon pepper butter to be served on the side, or hold it completely to reduce the overall fat and calories.
The Grilled Salmon Salad
Combining lean protein with fresh vegetables, the Grilled Salmon Salad is a nutrient-dense choice. However, to keep it from becoming a high-calorie meal, strategic ordering is crucial. Ask for the salad with no cheese, bacon, or croutons. Crucially, get your dressing on the side and use it sparingly, or opt for a simple oil and vinegar dressing. A customized salmon salad offers a significant amount of healthy fats and protein with a much lower calorie count than the standard menu item.
Customizing Your Entree and Sides
The best way to ensure your meal is as healthy as possible is to control what goes into it. Here are some pro tips:
- Side Dishes: The sides you choose can make or break the nutritional value of your meal. Swap out fries or mashed potatoes for healthier alternatives like applesauce, green beans, steamed fresh vegetables, or sautéed mushrooms. Be mindful that some veggies are cooked in butter, so ask for them plain or with minimal butter.
- Avoid Fried Items: Fried appetizers like the Cactus Blossom and fried entrees such as Country Fried Sirloin are some of the most caloric and sodium-heavy items on the menu. Choosing grilled options is always the safest bet.
- Condiments and Sauces: Ask for all sauces and dressings on the side. This allows you to control the portion size and avoid excessive sugar, fat, and sodium.
Comparison of Healthy Entree Options
| Entree | Calories (approx.) | Protein (approx.) | Fat (approx.) | Sodium (approx.) |
|---|---|---|---|---|
| 6 oz Sirloin | 250 kcal | 46g | 6g | 560mg |
| Grilled BBQ Chicken | 300 kcal (with sauce) | 46g | 3.5g | 450mg (with sauce) |
| 5 oz Grilled Salmon | 410 kcal (with butter) | 27g | 33g | 770mg (with butter) |
| Grilled Salmon Salad | 830 kcal (standard) | 66g | 55g | 1310mg |
Conclusion
While Texas Roadhouse's reputation for indulgence is well-earned, health-conscious diners can find several worthy options. The 6-ounce Sirloin stands out as a top choice for its low-calorie, high-protein profile. Grilled BBQ Chicken is a close second, offering a lighter meal when ordered with sauce on the side. Meanwhile, the Grilled Salmon provides essential omega-3s but requires removing the butter to minimize calories. Ultimately, making the healthiest choice at Texas Roadhouse is less about one single entree and more about smart customization and mindful side selection. By sticking to grilled proteins and veggie-based sides, you can enjoy a satisfying meal without compromising your dietary goals. For more general advice on eating healthily at restaurants, check out resources like the National Institutes of Health..
