Navigating the Texas Roadhouse Menu for Optimal Health
Texas Roadhouse can seem like a diet minefield, with options like the 2,250-calorie Cactus Blossom appetizer looming large. However, the menu offers plenty of opportunities for a balanced and satisfying meal. The key is to focus on lean proteins, intelligent side choices, and customizing your order to reduce hidden calories and excess fat.
The Healthiest Mains on the Menu
When choosing your main course, prioritize grilled options over fried or smothered ones. Lean cuts of meat, like sirloin, are your best bet for a high-protein, lower-fat meal. The 6-ounce USDA Choice Sirloin, for example, is a popular and solid choice.
- Grilled Salmon: The grilled salmon filet is a standout healthy option, particularly the 5-ounce Norwegian filet. Salmon is packed with omega-3 fatty acids, which are excellent for heart health. Order it with the lemon pepper butter on the side or omitted entirely to cut down on fat and calories.
- 6-Ounce USDA Choice Sirloin: This steak is a fantastic low-calorie, high-protein choice. For the most nutritious outcome, request that it be cooked without the butter or basting, which adds unnecessary fat. Pairing it with a nutritious side makes for a well-rounded meal.
- Grilled BBQ Chicken (No Sauce): While the standard Grilled BBQ Chicken is already a better choice than fried options, ordering it without the barbecue sauce is a smart move. The sauce is often loaded with sugar and sodium, and skipping it can save a significant number of calories.
- Herb Crusted Chicken: A great choice for those looking for a different flavor profile, this option is flavorful and low in calories. As with other chicken dishes, pair it with simple, healthy sides.
- Grilled Shrimp: A grilled shrimp skewer provides a delicious and light protein alternative. Like the salmon, ordering it with sauce on the side or omitted helps control sodium and fat intake.
Choosing Sides Wisely
Sides can drastically change the nutritional profile of your meal. A loaded baked potato, for instance, can add several hundred calories and a lot of extra fat. Opt for fresh, simple sides instead.
- Fresh Vegetables: A side of fresh, steamed vegetables is a perfect low-calorie, high-nutrient choice. You can even ask for them to be cooked without butter to further reduce fat.
- Plain Baked Potato: Enjoy a baked potato without all the fixings. Request it with no butter, sour cream, cheese, or bacon bits. Instead, season with a little salt and pepper for flavor.
- Sautéed Mushrooms and Onions: These flavorful additions are much lower in calories than heavy, creamy sides. They add great flavor to any lean protein.
- House Salad (Dressing on the side): The classic house salad is an excellent starting point, but always get the dressing on the side. This allows you to control the portion size of the dressing, which can be surprisingly high in calories and fat.
Smart Ordering Strategies
Beyond selecting specific menu items, how you order and what you do with the extra food can make a huge difference. Here are some actionable tips:
- Manage Portions: Texas Roadhouse portions are notoriously large. Consider splitting an entree with a dining partner or asking for a to-go box at the start of your meal to portion out half for later.
- Skip the Rolls: While delicious, the free, fresh-baked rolls with honey cinnamon butter are high in calories and carbs. Skipping them entirely, or limiting yourself to just one, is an easy way to save hundreds of calories.
- Customize Your Entree: Ask for no butter on your steak and have sauces and dressings on the side. For salads, request no cheese or croutons.
- Start with Water: Drinking water with your meal helps you stay hydrated and can reduce overall calorie intake from sugary drinks.
Healthy vs. Indulgent Choices at a Glance
| Menu Item | Healthy Choice | Indulgent Alternative |
|---|---|---|
| Entree | Grilled Salmon or 6 oz. Sirloin | Bone-In Ribeye or Country Fried Chicken |
| Appetizer | Texas Red Chili (Cup, no beans) | Cactus Blossom |
| Side Dish | Fresh Steamed Vegetables or Plain Baked Potato | Loaded Sweet Potato or Cheesy Bacon Fries |
| Salad | House Salad with dressing on the side, no cheese/croutons | Steakhouse Filet Salad with Blue Cheese dressing |
| Drink | Water with a lemon slice | Flavored Lemonades or Sodas |
Texas Roadhouse Desserts: What to Know
Texas Roadhouse's desserts, such as Granny's Apple Classic and the Big Ol' Brownie, are high in calories, fat, and sugar. If you have a sweet tooth, consider these alternatives:
- Share a Dessert: Portion control is a powerful tool. Sharing a dessert allows you to enjoy the treat without overindulging.
- Opt for the Strawberry Cheesecake: This dessert generally has fewer calories and sugar than the brownie or apple classic, though it is still high in fat. Share it with a friend for a healthier approach.
- Order a Simple Sweet Potato: A plain baked sweet potato with just cinnamon can be a surprisingly satisfying and healthy way to end your meal, reminiscent of a dessert pie.
Conclusion
Dining at Texas Roadhouse while maintaining a healthy lifestyle is entirely possible with a bit of foresight and strategic ordering. The most healthy thing to eat at Texas Roadhouse is not a single item but rather a mindful combination of choices. Opting for lean grilled proteins like the salmon or a small sirloin, pairing them with fresh or steamed vegetable sides, and controlling extras like dressings, sauces, and bread can lead to a delicious and nutritious meal. By taking control of your order, you can enjoy the restaurant's famous flavors without compromising your health goals. For additional nutrition facts and helpful guides, consider exploring resources like Verywell Fit.
