What to get at Texas Roadhouse on a calorie deficit?

November 28, 2025 •

4 min read

According to nutritional guides, a 6-ounce sirloin steak from Texas Roadhouse contains just 250 calories. Navigating the full menu for a low-calorie meal can seem challenging, but it's entirely possible to find delicious and satisfying options when you know what to get at Texas Roadhouse on a calorie deficit.

Quick Summary

Enjoy a meal at Texas Roadhouse while on a calorie deficit by selecting lean proteins like grilled chicken or sirloin and opting for fresh vegetables or a baked potato as healthier side options.

Key Points

Choose Lean Protein: Opt for a 6oz Sirloin steak, grilled chicken, or salmon, and request no added butter or sauce.
Select Smart Sides: Pair your main dish with steamed fresh vegetables, green beans, or a plain baked potato.
Control Your Portions: Portion sizes are large, so consider splitting an entree or taking half home for another meal.
Skip the Starters: Avoid the complimentary bread rolls and peanuts, which can add hundreds of unnecessary calories.
Modify Your Order: Customize your meal by asking for dressings and sauces on the side and vegetables cooked without butter.

For many, eating out at a steakhouse like Texas Roadhouse feels like an automatic diet-buster. With free bread rolls, endless peanuts, and generous portion sizes, it can be tough to stay within your daily calorie goals. However, with a few strategic choices, you can enjoy a flavorful and filling meal that supports your calorie deficit without sacrificing the experience. The key is focusing on lean proteins, fiber-rich vegetables, and portion control.

Starting Your Meal Smartly

Before your main course arrives, Texas Roadhouse provides a few tempting items that can significantly impact your calorie count. The free basket of rolls with cinnamon butter, while delicious, is one of the highest-calorie parts of the meal for some diners. Likewise, the bottomless bucket of peanuts adds up quickly. To stay on track, consider these options:

Politely decline the rolls or ask for just one and skip the butter.
Have only a small handful of peanuts or avoid them entirely.
Start with a simple side salad (no croutons, cheese, or creamy dressing) to fill up on greens.

Best Lean Protein Entrees

The menu at Texas Roadhouse offers several grilled and lean protein options that are perfect for a calorie deficit. Focus on these items and be mindful of sauces or added butter.

Sirloin Steak

This is a classic and reliable choice. The 6-ounce USDA Choice Sirloin has approximately 250 calories and is packed with protein. Ask for it grilled plainly, without the extra buttery seasoning. Portion control is key here; if you're a big eater, consider ordering the 6-ounce size to keep calories in check.

Grilled BBQ Chicken

At around 300 calories, the grilled BBQ chicken breast is another fantastic high-protein option. To minimize sugar and sodium, ask for no BBQ sauce or request it on the side and use it sparingly. Pair this with a vegetable side for a very balanced meal.

Grilled Salmon

This Dockside Favorite is rich in healthy omega-3 fats and protein. A 5-ounce portion contains around 410 calories. As with the steak, ask for it without the lemon pepper butter to keep the calorie count down.

Grilled Shrimp

An order of grilled shrimp is a low-calorie, high-protein alternative that pairs well with other lean entrees. You can order it as an add-on to a sirloin or chicken dish to increase protein without adding excessive calories.

Smart Side Dish Selections

Your side dishes can be a major source of hidden calories, especially if they are loaded with cheese, sour cream, or butter. Making smart side swaps is crucial.

Fresh Vegetables: Request these steamed, without any butter. They are typically a mix of broccoli and carrots, providing fiber and vitamins.
Green Beans: Opt for green beans cooked without bacon or butter for a simple, low-calorie side.
Plain Baked Potato: Order your baked potato with no butter or sour cream. A plain baked potato is a good source of complex carbs and fiber. Add a small portion of Texas Red Chili on top for flavor and extra protein.
Applesauce: For a sweeter, fruit-based side, applesauce is a solid choice at around 110 calories.

Comparison Table: Calorie-Conscious vs. High-Calorie Options

This table highlights the difference between standard and modified orders to help you make informed choices.


Item Category	Calorie-Conscious Choice	Calorie-Heavy Choice
Appetizer	Simple Side Salad (no cheese/croutons, oil & vinegar dressing)	Cactus Blossom
Entree	6oz Sirloin Steak (no added butter)	Bone-In Ribeye
Chicken	Herb Crusted Chicken	Country Fried Chicken
Side Dish	Steamed Fresh Vegetables (no butter)	Loaded Baked Potato with toppings
Drinks	Water or Unsweetened Tea	Sugary Lemonades

Final Tips for Dining on a Diet

Control Your Portions: The portions at Texas Roadhouse can be very large. Consider sharing a meal, or ask for a to-go box at the beginning of the meal and immediately pack up half of your food.
Modify Your Order: Don't be afraid to ask for things to be prepared differently, such as no sauce, no butter, or dressing on the side. Most restaurants are happy to accommodate simple requests.
Choose Wisely: Remember that a steakhouse has more than just steaks. Grilled chicken, salmon, and shrimp are excellent alternatives for keeping calories down and protein up.
Stay Hydrated: Drink plenty of water before and during your meal. This helps you feel fuller and can curb the temptation to overeat.
Skip Dessert: Pass on the sugary desserts to avoid a high-calorie spike at the end of your meal.

Conclusion: Savoring Your Calorie-Deficit Meal

Eating at Texas Roadhouse doesn't have to derail your weight management goals. By making mindful choices—starting with lean, grilled proteins and pairing them with healthy vegetable-based sides—you can easily stay within your calorie deficit. Remember to control your portion sizes, skip the extra bread and butter, and customize your order to avoid hidden calories. By following these strategies, you can enjoy a delicious and satisfying meal out with friends or family without any guilt. For official nutritional information, check the Texas Roadhouse website for specific menu item details and stay informed about your choices.

Frequently Asked Questions

The Kid's Grilled Chicken is one of the lowest calorie options, coming in at just 110 calories for the entree itself before any sides. For a full-sized adult entree, the 6oz sirloin at 250 calories is a top contender.

Yes, you can. A 6-ounce sirloin is a very lean cut of steak and a great source of protein. Just be sure to order it grilled without any extra butter and pair it with healthy, low-calorie sides.

The most effective strategy is to decline the bread basket altogether. If that's too difficult, enjoy just one roll and skip the cinnamon butter, then ask the server to remove the rest.

Salads can be healthy, but be careful. Many of Texas Roadhouse's signature salads, like the Steakhouse Filet Salad, are calorie bombs due to toppings and creamy dressings. A simple house salad with no croutons, no cheese, and a low-calorie dressing like oil and vinegar on the side is a much safer bet.

Ask for the potato plain, with no butter or sour cream. You can use pepper or some of your own seasoning for flavor. For a more satisfying meal, consider topping it with a small amount of Texas Red Chili.

Be wary of creamy sauces, buttery toppings, and dressings. Also, fried items like the Country Fried Chicken or fried catfish are significantly higher in calories than their grilled counterparts.

Yes, Texas Roadhouse typically provides nutritional information on their website or upon request. By looking up the calories for your selected entree and side dishes, you can get a fairly accurate total for your meal.