What is the Healthiest Thing to Order at a Steakhouse? A Strategic Guide

Did you know a single steakhouse meal can often contain a day's worth of calories and saturated fat? Understanding what is the healthiest thing to order at a steakhouse is key to enjoying a satisfying meal without compromising your health goals.

Quick Summary

This guide provides expert-backed strategies for making smarter choices at a steakhouse, from selecting lean protein and seafood to navigating sides and appetizers with mindful awareness.

Key Points

• Choose Lean Cuts: Opt for leaner beef like filet mignon, top sirloin, or eye of round over fattier cuts like ribeye or porterhouse.

• Consider Seafood or Chicken: Grilled salmon or chicken are often healthier, lower-fat alternatives to red meat.

• Prioritize Smart Sides: Select steamed vegetables, a side salad with vinaigrette, or a plain baked or sweet potato instead of creamed, loaded, or fried dishes.

• Manage Portions: Order a smaller cut of steak or ask for a to-go box at the start of your meal to control portion size and reduce calorie intake.

• Beware of Creamy Add-ons: Avoid creamy sauces, butter-heavy preparations, and rich, decadent appetizers like fried onions or potato skins.

• Communicate with the Server: Don't hesitate to ask for your dish to be prepared simply, without extra butter or oil, and with dressings on the side.

Navigating the Steakhouse Menu: From Lean Cuts to Leaner Choices

While a steakhouse is synonymous with rich, decadent meals, it is entirely possible to enjoy the experience while making healthy choices. The key is to be strategic, informed, and communicative with your server. By focusing on lean cuts of meat, considering non-beef alternatives, and selecting sensible sides, you can construct a delicious and nutritious dinner.

Choosing Leaner Steak Cuts

Not all steaks are created equal. The fat content and marbling can vary significantly between cuts. To make the healthiest choice, look for cuts with 'loin' or 'round' in their name.

• Sirloin: A flavorful and lean cut from the rear of the animal. It's an excellent source of protein and lower in fat compared to other options. Top sirloin is particularly desirable for its balance of tenderness and low-fat content.
• Eye of Round: An extra-lean cut from the hindquarter. Because it's so lean, it's often more affordable but can be less tender. Choosing a smaller portion of this can be a very healthy option.
• Filet Mignon (Beef Tenderloin): While famously tender and premium, the filet mignon is one of the leanest cuts available. Its naturally smaller portion size also aids in portion control.
• Flank Steak: A lean and muscular cut from the abdominal area. It's often served thinly sliced against the grain for maximum tenderness and is a great source of lean protein.

Always remember to request your steak to be cooked simply, such as broiled or grilled, and ask for it without added butter or rich sauces.

Exploring Alternative Protein Sources

Just because you're at a steakhouse doesn't mean you have to order a steak. Many menus feature excellent, healthier alternatives.

• Grilled Fish: Options like salmon are rich in omega-3 fatty acids, which are beneficial for heart health. Always request grilled fish with lemon and herbs instead of a butter or cream sauce.
• Grilled Chicken Breast: A standard grilled chicken breast is a high-protein, low-fat option. Ensure it is not smothered in a heavy sauce or topped with cheese.
• Seafood Appetizers: Appetizers like shrimp cocktail or raw oysters offer lean protein without the heavy calories of fried alternatives. Be wary of seafood baked with cheese or butter.

Making Smart Appetizer and Side Selections

The sides and appetizers can often be where a meal goes from healthy to indulgent. A loaded baked potato can have more calories than the steak itself.

Appetizers That Won't Weigh You Down

Steakhouses often offer a range of appetizers, but many are deep-fried or covered in heavy sauces. Opt for these lighter choices:

• Shrimp Cocktail: A classic choice that is a great source of lean protein. Use cocktail sauce sparingly, as it can be high in sugar and sodium.
• Oysters (Raw): These are nutrient-dense and low in calories. Just be mindful of food safety risks if you have a compromised immune system.
• Side Salad: A green salad with vinaigrette dressing on the side is a perfect way to start your meal, adding fiber and nutrients. Skip the cheese, bacon bits, and creamy dressings.

Sides: A Battle of Preparation

Side dishes can either complement your healthy entree or sabotage your efforts. Avoid anything with the word 'creamed', 'au gratin', or 'loaded'.

• Steamed or Roasted Vegetables: Asparagus, broccoli, or green beans are excellent choices. Ask for them without butter or heavy oils, and season simply with salt, pepper, and lemon.
• Plain Baked Potato: A standard baked potato offers potassium and fiber. Skip the cheese, sour cream, and bacon, and instead add a touch of salt and pepper.
• Sautéed Mushrooms and Onions: These are a great, savory addition, but it's important to ask for them to be cooked with minimal butter or oil.
• Sweet Potato: A plain sweet potato is a nutrient-rich alternative to a regular potato, providing fiber and vitamins.

Comparing Healthy vs. Unhealthy Steakhouse Choices

Item	Healthiest Choice	Least Healthy Choice
Entree	Filet Mignon, Sirloin, Grilled Fish	Ribeye, Porterhouse, Prime Rib
Preparation	Broiled or Grilled, no butter	Fried, topped with creamy sauce, or heavy butter
Appetizer	Shrimp Cocktail, Side Salad (vinaigrette on side)	Loaded Potato Skins, Fried Calamari, Fried Onions
Side Dish	Steamed Vegetables, Plain Baked Potato	Creamed Spinach, Mac 'n' Cheese, Au Gratin Potatoes
Sauce	Chimichurri, Peppercorn Sauce	Bearnaise, Hollandaise

Strategies for Mindful Portions and Enjoyment

Even when choosing healthy items, portion control is paramount. Steakhouse portions are notoriously large, often exceeding the standard 3-4 ounce serving size. Here are some tips to manage your intake:

• Order a Smaller Cut: Select a 6-8 ounce cut of steak instead of a 12 or 16-ounce option.
• Request a To-Go Box: Ask your server for a container when you place your order. Immediately box up half your entree to enjoy as a second meal.
• Fill Up on Fiber: Focus on eating your vegetable side dishes first. The fiber will help you feel full faster, preventing you from overeating the richer parts of your meal.
• Share Your Meal: Split an entree and a couple of healthy sides with a dining partner. This is a great way to enjoy a variety of flavors without overindulging.
• Stay Hydrated: Drink plenty of water throughout your meal. Sometimes thirst can be mistaken for hunger. Ordering a glass of wine with your red meat is a popular choice, but remember that alcohol contains calories, so sip slowly and in moderation.

For more detailed nutritional information on beef, you can consult resources like the Mayo Clinic's guide on lean cuts of beef. Mayo Clinic Guide to Lean Cuts of Beef

Conclusion: Your Healthier Steakhouse Experience Awaits

Dining out at a steakhouse doesn't have to be an all-or-nothing affair. By making informed decisions about your protein, sides, and appetizers, you can craft a delicious, satisfying, and genuinely healthy meal. Prioritizing lean cuts, opting for simply prepared ingredients, and practicing mindful portion control will allow you to indulge wisely and leave the restaurant feeling energized rather than sluggish. Your next steakhouse visit can be a testament to the fact that healthy eating and fine dining can coexist beautifully.

Note: While this guide provides general advice, specific menu items and preparation methods can vary by restaurant. Always feel free to ask your server questions about how a dish is prepared to ensure it aligns with your health goals.

This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or diet.

Frequently Asked Questions

What is the leanest cut of steak to order?

The leanest cuts are typically those from the 'round' or 'loin' sections, such as the eye of round, top sirloin, and filet mignon (tenderloin).

Is fish a healthier option than steak at a steakhouse?

Yes, in many cases. Grilled fish like salmon provides high-quality protein and heart-healthy omega-3 fatty acids, often with less saturated fat than fattier steak cuts.

How can I make a baked potato healthy at a steakhouse?

Order the potato plain and skip the butter, cheese, and sour cream. A little salt and pepper are all you need. You can ask for a side of steamed vegetables to add a nutrient boost.

What kind of sauce should I ask for with my steak?

Ask for an oil-based sauce like chimichurri on the side, or simply opt for a peppercorn crust instead of rich, creamy options like bearnaise or hollandaise.

What's a healthy appetizer to order at a steakhouse?

Good options include a shrimp cocktail, raw oysters, or a simple green salad with vinaigrette dressing on the side. Avoid fried appetizers and loaded items.

How can I avoid overeating at a steakhouse?

A great strategy is to ask for a to-go box when you order and immediately put half of your entree inside. This helps with portion control and gives you a second meal.

Should I order creamed spinach if I want a healthy side?

No. While regular spinach is healthy, the creamed version is typically loaded with heavy cream, butter, and cheese, significantly increasing its calorie and saturated fat content. A better choice would be sautéed spinach or green beans with garlic.