Navigating a restaurant menu, especially one known for its hearty and rich dishes like Texas Roadhouse, can be a challenge when you're focused on healthy eating. However, by knowing which items to choose and how to customize your order, you can enjoy a flavorful meal that aligns with your nutritional goals.
The Healthiest Protein Choices
When selecting your main course, focus on grilled, lean proteins. These are your best bet for a high-protein, lower-fat meal, which helps with satiety without excessive calories.
- 6-ounce Sirloin Steak: The 6-ounce USDA Choice Sirloin is one of the leanest cuts available and a solid choice for steak lovers. It offers a significant amount of protein for a relatively low calorie count. To keep it healthy, order it plain with no butter.
- Grilled BBQ Chicken: This simple grilled chicken breast is a low-fat, high-protein option. For the lowest calorie and sugar count, ask for it without the BBQ sauce or with the sauce on the side. The sauce is where the added sugar resides.
- Herb Crusted Chicken: For a zero-point (Weight Watchers) meal, this is an excellent choice. The simple seasoning provides great flavor without the added sugars of the BBQ sauce.
- Grilled Salmon: Rich in heart-healthy omega-3 fatty acids, the grilled salmon is a fantastic option. Like the steak, you can ask for it without the lemon pepper butter to reduce fat and calories.
- Grilled Pork Chop: A single, grilled pork chop (without sauce) is another lean protein source. Ask for the peppercorn sauce on the side to control the added calories and fat.
Smart Side Selections
Your side dishes can make or break the nutritional value of your meal. Many Texas Roadhouse sides are loaded with butter, cheese, and other fatty additions, so it's important to choose wisely.
- House Salad (no croutons, dressing on side): The classic house salad, when ordered with simple oil and vinegar or with your favorite dressing on the side, is a great start. Skip the croutons and cheese to further reduce calories and sodium.
- Green Beans: Though the restaurant's green beans contain meat and can be high in sodium, they are a lower-calorie and fibrous option compared to potato-based sides.
- Plain Baked Potato or Sweet Potato: A plain baked potato or sweet potato is a healthier alternative to the loaded versions. Ask for no butter, sour cream, or marshmallows. You can add a little salt and pepper for flavor.
- Sautéed Onions and Mushrooms: These add flavor and vegetables to your meal. Ask for them prepared with minimal oil or butter to keep calories in check.
- Fresh Vegetables: A simple steamed vegetable is always a good choice. Confirm that they are not cooked in butter or meat drippings when ordering.
Customizing Your Order for Optimal Health
Beyond simply choosing the right items, modifying your order is key to controlling calories, fat, and sodium.
- Skip the Bread: The fresh-baked bread and honey cinnamon butter, while delicious, pack in extra calories and carbs right at the start of your meal. Skipping it or limiting yourself to one piece can save hundreds of calories.
- Order Sauces on the Side: This gives you complete control over how much you add, which can significantly reduce the sodium and sugar content of dishes like the BBQ Chicken.
- Hydrate with Water: Opt for water instead of sugary sodas, sweetened teas, or fruit-flavored drinks. Adding a lemon or lime wedge can enhance flavor without adding calories.
- Portion Control: Texas Roadhouse portions are often large. Consider splitting an entree with a dining companion or asking for a to-go box when your meal arrives. Portioning out half of your meal before you begin eating is an effective way to manage calorie intake.
Comparing Healthy and Unhealthy Meals
To illustrate the impact of your choices, here is a comparison of two Texas Roadhouse meals.
| Item | Healthy Meal Example | Unhealthy Meal Example |
|---|---|---|
| Appetizer | Cup of Texas Red Chili (210 cal, 640mg sodium) | Cactus Blossom (2,250 cal, 5,000mg sodium) |
| Entree | 6oz Sirloin (250 cal, 560mg sodium) | 20oz Bone-in Ribeye (1,480 cal, 1,720mg sodium) |
| Sides | House Salad (no croutons, dressing on side), Steamed Broccoli (add ~20 cal) | Loaded Baked Potato (650 cal), Buttered Corn (190 cal) |
| Total Calories (Approx.) | ~480 cal | >4,500 cal |
| Total Sodium (Approx.) | ~1,200mg | >7,000mg |
Conclusion: Your Strategy for a Healthier Visit
Finding the healthiest thing to eat at Texas Roadhouse involves selecting lean, grilled proteins and customizing your sides. By opting for a 6oz sirloin, grilled chicken, or grilled salmon and pairing it with a plain baked potato or house salad, you can build a delicious, satisfying meal without excess calories, fat, and sodium. Don't be afraid to make special requests, and use portion control to stay on track. A little planning goes a long way toward enjoying your favorite steakhouse guilt-free.
For more detailed nutritional information and healthy eating advice, visit Verywell Fit, a leading resource for diet and wellness.
