Navigating a Steakhouse Menu for Healthy Options
Eating out while maintaining a healthy diet can be a challenge, especially at a steakhouse like Texas Roadhouse, which is famous for its generous portions and rich, flavorful dishes. However, by focusing on lean proteins, strategic preparation methods, and mindful side selections, you can enjoy a satisfying and nutritious meal. The secret lies in understanding how to customize your order to avoid hidden calories, fat, and sodium. For example, a standard 20-ounce bone-in ribeye contains over 1,400 calories and 100g of fat, while a 6-ounce sirloin steak offers a leaner, more manageable option with significantly fewer calories. Similarly, the choice of side dishes can have a huge impact, with fresh steamed vegetables being a much better choice than heavily buttered or fried alternatives.
The Healthiest Entrees at Texas Roadhouse
Several menu items stand out as the healthiest options due to their preparation and core ingredients. Choosing one of these as your main course provides a solid foundation for a balanced meal.
- Grilled BBQ Chicken: This entree is a standout, offering a good amount of protein for a relatively low number of calories. The best strategy is to order it with the BBQ sauce on the side to control the added sugar and sodium, or skip it entirely.
- 6 oz. USDA Choice Sirloin: Sirloin is a leaner cut of steak, and the smaller 6-ounce portion is an excellent source of protein with a controlled calorie count. To keep it as healthy as possible, order it plain with no added butter or seasoning.
- Grilled Salmon: Salmon is a fantastic source of heart-healthy omega-3 fatty acids. Opt for the grilled preparation and ask for the lemon pepper butter to be left off or served on the side to reduce fat and calories.
- Grilled Pork Chop: A single grilled pork chop (without sauce) is another lean, high-protein option. Requesting the peppercorn sauce on the side allows you to manage its richness.
Smart Side Dish Selections
Your choice of sides can dramatically impact your meal's nutritional profile. While options like loaded sweet potatoes or chili can be high in calories, smarter choices are readily available.
- House Salad: Ordering a house salad is a great way to add fiber and vegetables to your meal. To keep it healthy, ask for no cheese and no croutons, and get the dressing on the side. A simple oil and vinegar dressing is a good choice to avoid excess sugar and calories.
- Fresh Steamed Vegetables: This is one of the best side dishes you can order. Be sure to request them without the lemon pepper butter to minimize added fat and sodium.
- Plain Baked Potato or Sweet Potato: A plain baked potato is a simple, satisfying carb source. Avoid high-calorie toppings like sour cream, cheese, and butter. For a sweet potato, skip the marshmallows and cinnamon butter.
- Green Beans: While some menu versions can be high in sodium, green beans are a good source of fiber. You can ask your server if they can be prepared with less sodium or butter.
Comparison Table: Healthy vs. Unhealthy Choices
To illustrate the impact of your choices, here is a direct comparison of a healthier meal option versus a high-calorie alternative.
| Item Category | Healthier Choice | Less Healthy Alternative |
|---|---|---|
| Entree | 6 oz. Sirloin (plain, no butter) | 20 oz. Bone-In Ribeye |
| Calories | ~250 cal | ~1,480 cal |
| Total Fat | 6g | 101g |
| Protein | 46g | 143g |
| Side 1 | House Salad (no croutons/cheese, dressing on side) | Loaded Baked Potato |
| Side 2 | Fresh Steamed Vegetables (no butter) | Chili with Beans |
| Appetizer | (None) | Cactus Blossom |
| Total Meal | Low-Cal, High-Protein | Very High-Cal, High-Fat |
Customization and Ordering Strategies
Making healthy modifications to your order is the most effective way to manage your meal's nutritional content. Here are some key strategies:
- Request Sauces on the Side: This gives you complete control over how much you use, drastically reducing calories, sugar, and sodium.
- Ask for No Butter: Many items, including steaks, baked potatoes, and vegetables, are prepared with butter. Simply requesting it be left off is a major calorie-saver.
- Skip the Freebies: While tempting, the free basket of bread and honey cinnamon butter can add significant calories before your meal even arrives. Ask your server to skip it or simply limit yourself to one piece.
- Portion Control: Texas Roadhouse is known for large portion sizes. A simple trick is to ask for a to-go box at the beginning of your meal and pack up half of your entree to take home. This helps prevent overeating.
- Stay Hydrated: Stick with water or unsweetened iced tea. Sweetened beverages, sodas, and juices can contain a surprising amount of sugar and empty calories.
Conclusion
While Texas Roadhouse's menu may appear challenging for health-conscious diners, making informed choices is straightforward. The key is to prioritize lean grilled proteins like the 6 oz. sirloin, grilled chicken, or salmon, and pair them with smart side dishes like a house salad with dressing on the side or fresh steamed vegetables. By customizing your order and practicing portion control, you can enjoy a delicious and satisfying meal without compromising your healthy eating habits. Armed with this knowledge, you can confidently navigate the menu and prove that you don't have to sacrifice flavor for health, even at a steakhouse. For more detailed nutrition information, you can explore resources like the Texas Roadhouse nutrition calculator found via Nutritionix.
Making Healthy Selections at Texas Roadhouse
Here are some of the best tips for making a smart choice on your next visit.
- Lean Protein Focus: Opt for the 6 oz. sirloin or grilled chicken for a high-protein, lower-calorie main dish.
- Grilling Over Frying: Choose grilled options like salmon or shrimp instead of fried dishes to avoid excess fat.
- Sauce on the Side: Control calories and sodium by requesting all dressings and sauces be served on the side.
- Plain Sides: Order your baked potato or sweet potato plain, and your vegetables steamed without butter.
- Start Smart, Not Heavy: Skip the complimentary bread or limit yourself to a single roll to save calories for your entree.
- Hydrate with Water: Stick to water, unsweetened iced tea, or black coffee to avoid sugary drinks.
- Portion Control: Ask for a to-go box when your meal arrives and pack up half to prevent overeating.
Texas Roadhouse Nutrition Guide: Frequently Asked Questions
Q: What is the lowest calorie entree at Texas Roadhouse? A: The 6-ounce USDA Choice Sirloin is one of the lowest-calorie entrees, particularly when ordered plain and without butter. The Grilled BBQ Chicken is another excellent low-calorie option, especially if ordered without sauce.
Q: How can I make my salad healthier at Texas Roadhouse? A: To make a salad healthier, order a house salad and ask for no cheese or croutons. Always get your dressing on the side, and choose a lighter option like oil and vinegar instead of creamy dressings.
Q: Are the green beans at Texas Roadhouse a healthy side? A: Green beans are a vegetable rich in fiber. However, the Texas Roadhouse version can be high in sodium. You can ask your server if they can be prepared with less salt or butter.
Q: What should I avoid at Texas Roadhouse if I am watching my calories? A: You should avoid fried appetizers like the Cactus Blossom, large cuts of fatty steak like the bone-in ribeye, and sugary sauces or drinks. Also, be mindful of high-calorie sides like loaded mashed potatoes.
Q: Is the grilled salmon a good option? A: Yes, the grilled salmon is a fantastic, healthy option. It is a good source of protein and beneficial omega-3 fatty acids. To optimize it, ask for the lemon pepper butter to be served on the side or omitted entirely.
Q: Can I get a healthy baked potato? A: A plain baked potato is a healthy choice, but the toppings can add a lot of fat and calories. Skip the butter, sour cream, and cheese, and instead add salt and pepper or request salsa.
Q: How can I reduce my sodium intake? A: To reduce sodium, ask for your steak or other entree to be prepared with less seasoning. Also, request sauces and dressings on the side, limit your consumption of salty sides like green beans, and opt for water instead of soda.
