What is the Healthiest Thing on the Texas Roadhouse Menu?

While often known for its hearty, indulgent fare, many people are surprised to learn that healthy options are, in fact, available at Texas Roadhouse. Making healthier choices at a restaurant known for its generous portions and buttery rolls can be a challenge, but with the right knowledge, it is entirely possible to enjoy a satisfying and nutritious meal.

Quick Summary

A guide to navigating the Texas Roadhouse menu to find the most nutritious meal options, including low-calorie, lean protein choices and smart side swaps. Explores alternatives to high-fat, high-sodium dishes and offers tips for customizing your order.

Key Points

• Lean Protein Focus: Opt for lean, grilled proteins like the 6oz Sirloin or Grilled Salmon to get high protein without excess calories and fat.

• Smart Side Swaps: Choose Fresh Steamed Vegetables or a Plain Baked Sweet Potato instead of loaded options or fries, and order dressing on the side for salads.

• Omit Added Fats and Sauces: Ask for proteins and vegetables to be prepared without butter, and request sauces and dressings on the side to control intake.

• Skip the Bread: The complimentary bread rolls and honey cinnamon butter can add significant, unnecessary calories and sugar before the meal starts.

• Control Portions: Restaurant entree portions are often large; consider sharing or taking half home to manage your calorie intake.

• Choose Healthy Beverages: Stick to water, unsweetened iced tea, or coffee to avoid hidden calories from sugary drinks.

Lean Protein is Key for a Healthier Main Dish

When dining at a steakhouse, your best bet for a healthy meal starts with the protein. Prioritizing grilled or baked lean protein sources over fried or sauced-smothered items is a foundational strategy. Fortunately, Texas Roadhouse offers several solid choices that provide high protein content without excessive fat and calories.

Sirloin Steak

The sirloin is often cited as one of the best steak options for a health-conscious diner. The 6-ounce USDA Choice Sirloin is a standout choice, offering a substantial amount of protein with a relatively low-calorie count compared to other cuts like the Bone-In Ribeye. To keep this option as lean as possible, ask for your steak without the lemon pepper butter and any extra seasoning, which can significantly increase the sodium content.

Grilled Salmon

As a lean, flavorful protein source rich in healthy fats, the grilled salmon is another top contender for the healthiest entree. The 5-ounce Norwegian salmon fillet comes with healthy fats and protein, and ordering it without the lemon pepper butter can reduce the overall fat and sodium. Paired with the right sides, this can make for a perfectly balanced meal.

Grilled BBQ Chicken

If you prefer chicken, the half-pound Grilled BBQ Chicken offers a high-protein, lower-fat alternative to fried options. A key customization here is to ask for the BBQ sauce on the side or omitted entirely, as the sauce is often loaded with sugar and sodium.

Smart Side Swaps Make a Big Difference

The side dishes you choose are just as important as the entree, as they can quickly turn a healthy main dish into an unhealthy meal. Many of Texas Roadhouse's sides come cooked in butter or oil, so knowing what to swap is essential.

• Fresh Steamed Vegetables: A straightforward and healthy choice. These provide essential fiber and nutrients. To minimize added fats, ask for them with no butter.
• House Salad (no croutons, dressing on the side): Opting for the house salad is an excellent way to add fresh greens to your meal. Ordering dressing on the side allows you to control the portion, and skipping croutons eliminates unnecessary processed carbs.
• Baked Sweet Potato: A plain baked sweet potato is a nutrient-dense side rich in fiber and vitamins. However, be cautious with the toppings; a loaded sweet potato can be packed with calories. A little cinnamon is a great way to add flavor without guilt.
• Green Beans: Often cooked with bacon or butter, it is best to confirm with your server how they are prepared and ask for them without added fats or meats for the healthiest version.

Healthiest Menu Options Comparison Table

Item	Calories (approx.)	Protein (g)	Fat (g)	Sodium (mg)	Customization Notes
6oz Sirloin	250	46	5.0	560	Request no lemon pepper butter.
Grilled Salmon (5oz)	410	27	33.0	770	Request no lemon pepper butter.
Grilled BBQ Chicken	300	46	3.5	450	Request sauce on the side or omitted.
House Salad (no dressing/croutons)	230	13	16.0	290	Opt for a light, low-sugar dressing.
Plain Baked Sweet Potato	350	6	9.0	105	Be mindful of toppings.
Fresh Steamed Vegetables	190	3	Varies	Varies	Request no butter, or butter on the side.

How to Build the Healthiest Meal at Texas Roadhouse

Creating a balanced and healthy meal involves more than just picking a single item. It's about combining your choices to create a well-rounded meal. A strategy for building the healthiest meal could include:

1. Start with a lean protein: Choose the 6oz Sirloin, Grilled Salmon, or Grilled BBQ Chicken (without sauce). These offer a strong foundation of high-quality protein.
2. Add a fresh vegetable side: Pair your protein with Fresh Steamed Vegetables or a House Salad with a low-fat or oil-and-vinegar dressing on the side.
3. Choose a smarter starch (optional): A plain baked sweet potato is a great choice. If you opt for the regular baked potato, skip the butter and sour cream or use them sparingly.
4. Skip the extras: This includes the free bread and honey cinnamon butter, which can add hundreds of calories and grams of sugar before your meal even arrives.
5. Watch your beverages: Stick to water, unsweetened iced tea, or hot coffee to avoid unnecessary sugar and calories.

By following these guidelines, you can build a customizable meal that aligns with your health goals while still enjoying a delicious dining experience. It is always wise to inform your server of your specific requests to ensure your meal is prepared as healthily as possible.

Conclusion

Ultimately, the healthiest thing on the Texas Roadhouse menu isn't a single item but rather a mindful combination of choices. While the 6oz sirloin and grilled salmon are excellent protein options, pairing them with the right sides and customizations is what creates a truly healthy meal. By prioritizing lean protein, fresh vegetables, and controlling portion sizes and added fats, you can enjoy a satisfying and nutritious dining experience. The key is to be proactive with your order and make informed decisions that support your nutritional goals. Always On My Mind Blog: Macro Options for Texas Roadhouse offers additional insights on macro-friendly swaps.

Navigating the Menu for Optimal Health

For those looking to eat well while enjoying a meal out, knowing what to prioritize and what to avoid is crucial. This is especially true at a restaurant like Texas Roadhouse, where portions are large and many dishes are high in sodium and saturated fat. Focusing on grilled options and simple vegetable sides is the best approach.

Avoiding Hidden Calorie Traps

Many restaurant dishes hide large amounts of calories and sodium in sauces, dressings, and preparation methods. Items like the Country Fried Sirloin or Filet Medallions, for instance, are loaded with sodium due to their preparation. Even seemingly healthy options like the salmon or vegetables can be covered in butter if not specified otherwise. Always ask questions and request modifications. Asking for sauces on the side or without butter is a simple, effective strategy.

Portions and Sharing

Restaurant portions are often two or three times larger than a standard serving. A simple yet powerful tip is to request a to-go box at the start of your meal and pack up half your entree and sides before you even begin eating. This can prevent overeating and gives you another meal for later, making it a win-win for both your health and your wallet.

Don't Forget the Beverages

Your drink choice can also impact your meal's overall healthiness. Flavored lemonades, for example, are packed with sugar and calories. Water, unsweetened iced tea, or plain hot coffee are the best, calorie-free options to stay hydrated.

Frequently Asked Questions

What is the healthiest steak option at Texas Roadhouse?

The 6-ounce USDA Choice Sirloin is generally considered the healthiest steak option due to its lean nature and relatively lower calorie and sodium content. For the best result, ask for it without butter.

Can I have a healthy meal at Texas Roadhouse if I avoid meat?

Yes, you can create a vegetable plate meal by choosing four of the healthier side dishes, such as steamed vegetables, applesauce, or a house salad with light dressing. Be sure to check with your server about the preparation method, as some veggies may be cooked with meat or butter.

Are Texas Roadhouse's side dishes healthy?

Some side dishes can be healthy with modifications. Fresh Steamed Vegetables, a plain baked sweet potato, and applesauce are good choices. However, many sides are cooked with butter and are high in sodium, so it's important to ask for specifics or request them plain.

Is the grilled salmon a healthy choice?

The grilled salmon is a great healthy option, rich in omega-3 fatty acids. For the healthiest version, ask for it without the lemon pepper butter to reduce added fats and sodium.

How can I reduce the sodium in my meal at Texas Roadhouse?

To reduce sodium, choose simply grilled proteins and vegetables. Ask for any seasoning, sauces, or butter on the side or omitted completely. Stick to plain water or unsweetened tea for your drink.

Can I eat the bread rolls and stay healthy?

The rolls and honey cinnamon butter are high in calories and sugar. To maintain a healthier meal, it is best to skip them entirely. If you choose to have one, be very mindful of the butter portion.

What should I avoid on the menu if I want to eat healthy?

You should generally avoid fried items like the Country Fried Sirloin and Fried Catfish, as well as heavily sauced dishes and appetizers like the Cactus Blossom, which are high in calories, sodium, and fat.