Navigating the Appetizer Trap
When you first sit down at Texas Roadhouse, you're greeted with a basket of fresh-baked rolls and a bucket of peanuts. While these are part of the classic experience, they can quickly add up in calories and fat before your meal even arrives. The real danger, however, lies in the deep-fried appetizers. The Cactus Blossom, a popular fried onion appetizer, is a prime example, often exceeding 2,000 calories for a single order. The Chili Cheese Fries are another caloric and high-sodium disaster, with one order reportedly containing over twice the maximum daily sodium recommendation. To start your meal smarter, consider a simple House Salad with dressing on the side and a light vinaigrette, or a cup of the Texas Red Chili (hold the cheese and beans) for a protein-packed starter.
High-Calorie and High-Sodium Entrees to Avoid
Texas Roadhouse is known for its steaks, but not all cuts are created equal when it comes to nutrition. The large, heavily marbled cuts, like the 20-ounce Bone-In Ribeye, can be extremely high in saturated fat and calories, containing over 1,400 calories. Combo meals, such as the Ribeye and Ribs, can push calorie and fat counts even higher. When selecting an entree, steer clear of fried options like the Country Fried Chicken or the Fried Catfish, which have significant amounts of added fat and calories.
One of the most surprising offenders is the Steakhouse Filet Salad. Despite appearing as a healthier choice, it is loaded with high-sodium and high-fat toppings like bleu cheese, bacon, and croutons, pushing the sodium count to nearly 2,900 mg—over a day's worth.
Here are some of the most nutritionally challenging entrees and why you should approach them with caution:
- Country Fried Sirloin: A deep-fried piece of sirloin smothered in gravy, this dish is loaded with calories, fat, and sodium.
- Smothered Chicken: While grilled chicken is a lean protein, smothering it in cheese, gravy, and sauces negates the health benefits, adding unnecessary fat and sodium.
- Smokehouse Burger: These large burgers are a minefield of fat and sodium, especially with toppings like cheese and BBQ sauce.
- Full Slab Ribs: The slow-cooked ribs are flavorful but come with a high price in calories and saturated fat, often exceeding 1,400 calories per rack.
The Side Dish Surprises
Sides can either make or break the nutritional value of your meal. Texas Roadhouse offers both healthy options and diet-sabotaging traps. The most notable example is the Loaded Sweet Potato, topped with marshmallows and caramel sauce, turning a healthy root vegetable into a sugary dessert with over 700 calories. Similarly, a 'loaded' baked potato with butter and sour cream can add a substantial number of calories and fat.
Even some vegetables are not as innocent as they seem. According to Verywell Fit, the green beans, while a vegetable, are quite high in sodium. To make better choices, opt for plain versions of baked potatoes or sweet potatoes and request steamed or sautéed vegetables with no added butter or seasoning.
Sweet Ends and Sugary Sips
Desserts at Texas Roadhouse are indulgent but are also nutritional landmines. The Bread Pudding, for example, is served with a high-sugar caramel sauce and ice cream, adding a massive amount of calories and sugar to your diet. The Legendary Strawberry Cheesecake and Granny’s Apple Classic are also high in sugar and calories. It’s best to skip dessert or split it with a large group to minimize the impact. For drinks, water is always the best choice, followed by unsweetened tea or a diet soda. The flavored lemonades and sweetened teas are full of added sugar and empty calories.
A Comparison of Menu Items
To visualize the difference, here is a comparison of some popular less-healthy Texas Roadhouse options versus their more nutritious counterparts based on available nutritional data.
| Menu Item to Avoid | Why to Avoid | Better Alternative | Healthier Choice Attributes |
|---|---|---|---|
| Cactus Blossom | Over 2,200 calories, high fat, and sodium | Texas Red Chili (No Beans) | Lower calorie (250 cal), higher protein |
| 20 oz. Bone-In Ribeye | Very high in saturated fat and calories (1,480 cal) | USDA Choice Sirloin (8 oz) | Leaner protein source (340 cal) |
| Country Fried Chicken | Battered and deep-fried, high calorie and fat | Herb Crusted Chicken | Leaner, zero-point protein (on Weight Watchers) |
| Loaded Sweet Potato | High in sugar and calories (770 cal) from toppings | Plain Baked Sweet Potato | Excellent source of fiber and vitamins, customizable |
How to Order Healthier at Texas Roadhouse
Making informed choices is key to managing your nutrition at Texas Roadhouse. Here are some actionable tips to help you order a more balanced meal:
- Start Smart: Skip the basket of rolls or limit yourself to just one. Avoid fried appetizers entirely.
- Choose Lean Proteins: Opt for a smaller cut of sirloin, grilled chicken (like the Herb Crusted Chicken), grilled salmon, or grilled pork chops.
- Modify Your Order: Request sauces and dressings on the side to control how much you add. Ask for your steak or other protein to be prepared with no added butter.
- Pick Your Sides Wisely: Order a plain baked potato or plain sweet potato instead of the loaded versions. For vegetables, ask for them to be steamed with no butter or salt added. A house salad with dressing on the side is another great option.
- Practice Portion Control: The portions are large. Don’t be afraid to ask for a to-go box at the beginning of your meal and pack up half for later.
- Stick to Water: Avoid high-sugar drinks like flavored lemonades and sweet tea. Water with lemon is a calorie-free, hydrating choice.
Conclusion
While Texas Roadhouse's menu is filled with indulgent comfort food, adhering to a sound nutrition diet doesn't mean you have to skip the restaurant entirely. By being mindful of which menu items to avoid and implementing strategic ordering techniques, you can enjoy a delicious meal that aligns with your health goals. Focusing on grilled, lean proteins, customizing your sides, and controlling your portion sizes will empower you to navigate the menu successfully and make healthier decisions every time you visit. Making these conscious adjustments transforms a potentially unhealthy meal into a balanced and satisfying dining experience. For more detailed nutrition information, you can reference Verywell Fit's guide to Texas Roadhouse nutrition.
