What's the Healthiest Thing to Eat at Outback?

January 12, 2026 •

4 min read

According to research published by the Center for Science in the Public Interest, restaurant meals can contain half a day's worth of calories in a single dish, but with some strategic choices, you can navigate the menu at Outback Steakhouse without derailing your diet. Choosing the right grilled proteins and simple vegetable sides is key to maintaining your health goals.

Quick Summary

This guide reveals the best dietitian-approved low-calorie and low-fat menu items at Outback Steakhouse, focusing on grilled proteins like sirloin, chicken, and salmon, paired with wholesome sides. It offers strategies for modifying orders and highlights options to avoid for a more nutritious dining experience.

Key Points

Choose Grilled Proteins: Opt for leaner, grilled options like the Center-Cut Sirloin, Victoria's Filet Mignon, or Grilled Chicken on the Barbie to maximize protein and minimize fat.
Request Sauces on the Side: Reduce calories, fat, and sodium by controlling the amount of sauce or dressing you use by requesting them on the side.
Select Simple Sides: Swap high-calorie sides like fries and loaded potatoes for healthier choices such as fresh steamed seasonal veggies, plain baked potatoes, or a side salad.
Go for Seafood: Perfectly Grilled Salmon and Grilled Shrimp on the Barbie are excellent, nutrient-dense alternatives to red meat, providing healthy fats.
Modify Your Order: Don't be afraid to ask for no butter or to swap a less-healthy side for a more nutritious one. Outback is known to accommodate special requests.
Practice Portion Control: Many restaurant meals are oversized. Consider splitting an entrée or taking half home to manage your calorie intake effectively.

Navigating the Outback Menu for Health-Conscious Dining

Eating healthy at a popular steakhouse like Outback might seem like a challenge, but with a bit of knowledge, it's entirely achievable. The key lies in focusing on preparation methods and choosing the right combination of lean proteins and simple, unprocessed side dishes. By avoiding heavily fried, battered, or sauce-laden items and opting for grilled or steamed alternatives, you can enjoy a satisfying meal that aligns with your nutritional goals. Portion control is also a critical factor, as many restaurant entrées are oversized. The first step is to scrutinize the menu, looking past the decadent descriptions to the core ingredients and cooking techniques.

Lean Protein: The Foundation of a Healthier Meal

When it comes to the main course, selecting a lean protein is your best bet. Several options at Outback offer a high protein content without excessive calories or saturated fat. Grilled items are always preferable, as Outback's kitchen can prepare them without added oil or butter.

Here are some of the healthiest protein choices:

Outback Center-Cut Sirloin: Lean, hearty, and available in smaller 5 or 6-ounce portions, this is a solid choice. A 6-ounce portion offers a great protein-to-fat ratio. Ask for it simply seasoned and grilled to minimize sodium.
Victoria's Filet Mignon: A tender and leaner cut of beef. The 6-ounce filet is another excellent option for those who prefer steak. Request no butter to keep the fat content low.
Grilled Chicken on the Barbie: For a non-steak option, this is a low-fat, high-protein choice. Just be sure to request the BBQ sauce on the side, as it can add unnecessary sugar and sodium.
Perfectly Grilled Salmon: A nutritional powerhouse rich in heart-healthy omega-3 fatty acids. This item is a great alternative to red meat. Order it plain to avoid excessive sauces.
Grilled Shrimp on the Barbie: For a lighter, low-calorie protein, the grilled shrimp is an excellent selection. Like the chicken, order the sauce on the side.

Making Smart Side Dish Selections

The sides can often make or break the nutritional value of your meal. While options like Aussie Fries and Steakhouse Mac & Cheese are tempting, there are far healthier choices available. Outback's menu includes several wholesome vegetable and potato alternatives.

Fresh Steamed Seasonal Veggies: This is arguably the best side dish you can order. It provides essential vitamins, minerals, and fiber with minimal calories.
Plain Baked Potato or Sweet Potato: Opt for a plain baked potato or sweet potato instead of the loaded versions. While the full version with brown sugar and honey butter is delicious, the plain version is a better choice for your health. Use a small amount of butter, or skip it entirely.
House Side Salad: Request a side salad with a light balsamic vinaigrette or oil and vinegar on the side to control the amount. This adds fresh greens and fiber to your meal.
Steamed Broccoli: A simple, nutritious, and high-fiber choice that pairs well with any main protein.

A Comparison of Healthy Outback Menu Items

To better understand your options, here is a comparison of some of the healthiest main courses at Outback, highlighting calories and other key nutritional data based on available information (note that values can vary based on preparation and portion size).


Menu Item	Calories	Protein	Fat	Carbohydrates
6 oz. Center-Cut Sirloin	~370	~46g	~20g	~1g
6 oz. Victoria's Filet Mignon	~380	~47g	~19g	~1g
8 oz. Grilled Chicken on the Barbie (plain)	~360	~55g	~7g	~16g
Perfectly Grilled Salmon	~550	~45g	~39g	~1g

*Note: Nutritional information can vary. Always check the official Outback nutrition guide for the most accurate data for your location.

Smart Modifications and Customizations

Outback is known for its ability to accommodate special requests. Don't be afraid to customize your order to make it healthier.

Ask for grilled, not fried: This simple request eliminates hundreds of calories from items like coconut shrimp or Bloomin' Fried Chicken.
Sauce on the side: Requesting sauces and dressings on the side is a game-changer. This allows you to control how much you consume, reducing calories, fat, and sugar.
Swap your sides: Replace less-healthy sides like Aussie Fries or mashed potatoes with fresh seasonal veggies or a plain baked potato.
Hold the butter: Butter is often added to steaks and vegetables for flavor. Asking for no butter is a simple way to reduce fat and calories.
Share your meal: If the portion size is too large, consider splitting an entrée with a friend or asking for a to-go box immediately.

Conclusion

Eating at Outback Steakhouse while staying on track with your health goals is completely possible. The key is making informed decisions based on preparation, portion size, and customization. By choosing lean, grilled proteins like the Center-Cut Sirloin or Grilled Chicken on the Barbie, opting for simple vegetable sides, and making smart substitutions, you can enjoy a delicious and satisfying meal without guilt. Remember to ask for sauces and dressings on the side and don't hesitate to request modifications to suit your needs. A balanced approach can ensure your dining experience is both enjoyable and nutritious.

For more detailed nutritional information and healthy tips, you can always consult the official Outback Steakhouse nutrition guide.

Frequently Asked Questions

The lowest calorie steak is the 6 oz. Center-Cut Sirloin. It is a lean, hearty cut of steak that is lower in calories and fat compared to other steak options on the menu.

Yes, the Grilled Chicken on the Barbie is one of the healthiest options, especially if you get the BBQ sauce on the side. It is a low-fat, high-protein meal.

The best healthy side dishes include fresh steamed seasonal veggies, a plain baked sweet potato, or a simple side salad with a light vinaigrette on the side.

Yes, you can. Focus on grilled proteins like sirloin or chicken and pair them with low-carb sides like fresh steamed vegetables, or a side salad with no croutons.

You should avoid fried appetizers like the Bloomin' Onion, heavy, creamy sauces, and overly decadent desserts. Also, skip the loaded versions of potatoes and vegetables.

To reduce sodium, ask for seasoning to be placed on the side when you order proteins and veggies. This allows you to control the amount of salt added to your meal.

Yes, it is a great low-calorie, high-protein option. To make it even healthier, ask for the accompanying remoulade sauce on the side to minimize added fats.