What is the healthiest meal at Outback Steakhouse?

January 2, 2026 •

4 min read

According to a study published in the journal Public Health Nutrition, meals at many restaurant chains can contain over 1,000 calories, but finding a healthy option is still possible with the right knowledge. At Outback Steakhouse, navigating the menu can be daunting for the health-conscious diner, but a few strategic choices can lead to a delicious and nutritious meal.

Quick Summary

This guide breaks down the most nutritious and low-calorie choices at Outback Steakhouse, focusing on lean proteins, sensible sides, and simple modifications to create a balanced meal.

Key Points

Lean Protein: Prioritize grilled chicken, sirloin, or salmon, which are all excellent sources of protein with less fat than other cuts.
Smart Sides: Choose steamed or grilled vegetables like broccoli and asparagus, or a plain baked potato, instead of fries or loaded sides.
Modify Your Order: Request grilled proteins without added butter or oil and ask for sauces and dressings on the side.
Be Wary of Salads: Many Outback salads are calorie-dense; opt for a simple house salad with light dressing and skip cheese and croutons.
Control Portions: Reduce calorie intake by asking for a to-go box at the start of your meal and packing half away for later.
Avoid Fried Items: Fried appetizers and entrees like the Bloomin' Onion are significantly higher in calories and fat, making them a poor choice for a healthy meal.

Your Guide to Ordering a Healthier Meal at Outback Steakhouse

Many assume a trip to a steakhouse is an automatic indulgence, but with a few strategic decisions, you can enjoy a satisfying and healthy meal. The key is prioritizing lean protein, opting for nutrient-dense sides, and making smart substitutions to reduce fat, sodium, and calories.

The Best Lean Proteins on the Menu

Outback's menu features several excellent protein sources that can serve as the centerpiece of a healthy meal. The best choices are those that are grilled and not loaded with creamy sauces or excessive cheese.

Grilled Chicken on the Barbie

This is one of the leanest protein options available. An 8 oz serving of Grilled Chicken on the Barbie is low in fat and packed with protein. To keep it healthy, ask for the BBQ sauce on the side to control the added sugar and sodium. Pair it with fresh vegetables for a complete, well-balanced meal.

Center-Cut Sirloin

For those who crave steak, the center-cut sirloin is a far leaner choice than a ribeye or porterhouse. It is available in various sizes (e.g., 6 oz or 8 oz), allowing for better portion control. Order it simply grilled, without extra butter, and you have a high-protein, low-carb main course.

Perfectly Grilled Salmon

Salmon is a nutritional powerhouse, rich in heart-healthy omega-3 fatty acids. Outback's Perfectly Grilled Salmon is a fantastic choice, providing a flavorful and healthful alternative to red meat. Be sure to avoid the Toowoomba Salmon, which is covered in a high-calorie, creamy sauce.

Grilled Shrimp on the Barbie

As either an appetizer or an entree, grilled shrimp is another excellent, lean protein source. High in protein and low in calories, it's a great way to add flavor without guilt. Just like with the grilled chicken, ask for any creamy sauces on the side.

Making Smart Side Choices

The sides you choose can make or break the nutritional value of your meal. Instead of carb-heavy Aussie Fries or rich Steakhouse Mac & Cheese, opt for these healthier alternatives:

Fresh Steamed Broccoli
Fresh Mixed Veggies
Grilled Asparagus
Plain Baked Potato (ask for toppings like butter and sour cream on the side)
Plain Sweet Potato (ask for it without added butter and brown sugar)
House Salad with Light Vinaigrette (dressing on the side)

How to Modify Your Order for Better Health

Making simple requests from your server can dramatically improve your meal's nutritional profile. Outback's corporate website emphasizes their willingness to accommodate customizations.

Request Dry Grilled Proteins

When ordering a grilled item like chicken, steak, or fish, specify that you want it "dry grilled," with no added butter or oil. This minor change significantly reduces unhealthy fats and calories.

Control Your Dressings and Sauces

Always ask for dressings and sauces on the side. This allows you to measure and control how much you use. Opt for lighter dressings like the Light Balsamic Vinaigrette over creamy options.

Navigate the Salad Minefield

Salads aren't always a low-calorie safe haven at Outback. The Blue Cheese Pecan Chopped Salad, for instance, can exceed 1,000 calories. If you want a salad, stick to a simple House Salad with a light vinaigrette on the side and ask for no cheese or croutons. Adding a lean protein like grilled shrimp or sirloin can transform it into a balanced meal.

The Power of Portions

Restaurant portions are often excessively large. A simple and effective strategy is to ask for a to-go box with your meal and immediately pack up half of it. This practice can cut the meal's total calories in half.

Meal Comparison: Healthy vs. Indulgent


Item	Healthy Meal Option	Indulgent Meal Option
Protein	6 oz Center-Cut Sirloin, dry grilled	12 oz Ribeye
Sides	Fresh Steamed Broccoli + House Salad w/ light dressing on side	Loaded Baked Potato + Steakhouse Mac & Cheese
Calories	~400-500 kcal	~1300+ kcal
Fat	Lower (e.g., ~15-25g)	Significantly higher (e.g., ~80-100g)
Sodium	Lower	Significantly higher

Conclusion

Determining what is the healthiest meal at Outback Steakhouse ultimately comes down to a few core strategies: choose a lean, grilled protein; select steamed or grilled vegetable sides; and make simple modifications to reduce added fats and sauces. By opting for a dry-grilled sirloin, salmon, or chicken with a plain baked potato or steamed vegetables, you can create a delicious and satisfying meal that aligns with your health goals. It's about making conscious, informed choices and knowing that even in a steakhouse setting, you have control over what you eat.

For more detailed nutritional information and dining tips, you can explore the resources provided on the official Outback Steakhouse website.

Frequently Asked Questions

The center-cut sirloin is the best steak choice for a healthy diet. It is one of the leanest cuts available and a great source of protein with lower calories and fat compared to ribeye or other options.

No, salads at Outback can be very high in calories, especially when they include creamy dressings, cheese, or fried toppings. For a healthy salad, order a simple house salad with a light vinaigrette on the side and no cheese or croutons.

To reduce sodium, ask for seasoning to be placed on the side and request that your grilled proteins and vegetables be cooked without added salt or butter. This gives you control over the sodium level.

Yes, the Grilled Chicken on the Barbie is a very good choice as it is lean, high in protein, and relatively low in fat. For the healthiest version, ask for the BBQ sauce on the side.

The best side dish substitutions are Fresh Steamed Broccoli, Fresh Mixed Veggies, Grilled Asparagus, or a plain Baked Potato or Sweet Potato. These options provide nutrients and fiber without excessive calories.

To make a baked potato healthier, order it plain and ask for toppings like butter and sour cream on the side. A simple sprinkle of pepper is often all you need.

Yes, you can. Order the Outbacker Burger and ask for it without cheese or bacon. To further reduce carbs and calories, you can skip the bun or request a side salad instead of fries.