Texas Roadhouse is famous for its hand-cut steaks, generous portions, and unlimited rolls, but navigating the menu can be a challenge for health-conscious diners. However, with a few simple strategies, you can enjoy a delicious and satisfying meal without derailing your wellness goals. The key is to prioritize lean proteins, choose nutrient-dense sides, and request customizations to minimize added fats and sodium.
The Healthiest Entree Options
When faced with a menu full of fried and loaded options, focus on the simplicity of grilled items. These are your best bets for a healthy, high-protein main course.
Grilled Salmon
This is often considered one of the top contenders for the healthiest entree at Texas Roadhouse. Salmon is a fantastic source of protein and heart-healthy omega-3 fatty acids.
- The Order: A 5 or 8-ounce Grilled Salmon filet is your primary choice.
- The Customization: To make it even healthier, ask the server to hold the lemon pepper butter. This simple request significantly cuts down on added fat and calories.
Lean Sirloin Steak
Not all steaks are created equal. The leanest cut available is your best option for a nutritious red meat choice. The 6-ounce USDA Choice Sirloin offers a significant amount of protein with fewer calories and fat than other cuts.
- The Order: Choose the 6-ounce Sirloin steak.
- The Customization: Request it be cooked plain, without any added butter or seasoning. This minimizes sodium and saturated fat. You can always add a little salt and pepper at the table yourself.
Grilled BBQ Chicken
The Grilled BBQ Chicken is a half-pound chicken breast that provides high protein and a relatively low calorie count compared to fried chicken dishes.
- The Order: Get the Grilled BBQ Chicken dinner.
- The Customization: For the healthiest version, order the BBQ sauce on the side. This allows you to control the amount of sugar and sodium you consume. The sauce itself adds 80 calories and 14 grams of sugar, so using it sparingly is a good strategy.
Side Dishes That Support Your Goals
Your side choices can make or break the nutritional value of your meal. Steer clear of heavy, creamy, or fried sides and opt for fresh, steamed, or plain options.
- Steamed Fresh Vegetables: An excellent low-calorie, high-fiber option. Be sure to ask for no added butter to keep it clean.
- House Salad: Request a side salad with dressing on the side and no cheese or croutons. You can opt for a lighter dressing, like the low-fat ranch or oil and vinegar, and use it sparingly.
- Plain Baked Potato: A versatile side that's naturally low in fat. Skip the butter, sour cream, cheese, and bacon bits. You can ask for a side of salsa or plain yogurt (if available) as a topping.
- Green Beans: This is a classic, but be aware that Texas Roadhouse green beans often contain bacon. While delicious, this can increase the sodium and fat content. Ask your server about the preparation to be sure.
Comparing Smart vs. Less-Healthy Choices
To highlight the impact of your choices, here is a comparison of two potential meals at Texas Roadhouse.
| Meal Item | Healthier Choice | Calories | Less-Healthy Choice | Calories |
|---|---|---|---|---|
| Entree | 6oz Sirloin (plain) | 250 | Country Fried Sirloin | 1,180 |
| Side 1 | House Salad (no cheese/croutons, oil & vinegar on side) | 230 | Loaded Baked Potato | 650 |
| Side 2 | Steamed Fresh Vegetables (no butter) | ~150 | Steak Fries | 180 |
| Appetizer | Skip Appetizer | 0 | Cactus Blossom | 2,250 |
| Total (Approximate) | ~630 Calories | ~4,260 Calories |
The Importance of Customization
Restaurants often add extra fat, sugar, and sodium for flavor. At Texas Roadhouse, the complimentary bread rolls with cinnamon butter, brushed butter on steaks, and heavy dressings can add hundreds of unnecessary calories. By communicating your needs to the server, you maintain control over your meal's nutritional profile. Ask for sauces and dressings on the side, request grilled meats without butter, and choose steamed or plain sides to make a significant difference in your final meal. Portion control is also important; restaurant portions are often oversized. Consider taking half your entree home to save calories.
Conclusion
Eating a healthy meal at Texas Roadhouse is entirely possible with mindful choices. By opting for lean grilled proteins like salmon or sirloin, selecting simple vegetable-based sides, and actively customizing your order to minimize added fats and sugars, you can enjoy a delicious and satisfying dinner. Remember to also be wary of the high-calorie appetizers and desserts that can quickly add up. Making these small, informed decisions can lead to a much more nutritious dining experience. For more expert tips, consider resources from reputable health publications like Eat This, Not That!.
What to Avoid on the Menu
- Cactus Blossom: A deep-fried onion with a high-fat dip, notorious for its extreme calorie and sodium count.
- Country Fried Chicken/Sirloin: These are breaded, fried, and often smothered in gravy, making them some of the unhealthiest options.
- Steakhouse Filet Salad: Don't be fooled by the word 'salad.' This item comes loaded with toppings and high-calorie dressings, making it surprisingly unhealthy.
- Loaded Sides: Loaded Baked Potatoes, Loaded Sweet Potatoes, and Mac & Cheese are calorie-dense and high in saturated fat.
