Navigating the Outback Menu for a Healthier Meal
Eating out at a steakhouse does not have to derail your health and wellness goals. While Outback is famous for its hearty, often calorie-dense, dishes, the menu offers plenty of opportunities to build a nutritious and satisfying meal. The key is to be intentional with your choices, starting with cooking method and portion size, and ending with mindful condiment use.
Leanest Protein Choices
Your main course is the cornerstone of your meal, and picking the right protein is the most important decision. Opting for grilled options is the top tip from Outback's own dietitians, as it avoids the added fats from frying or heavy sauces.
- Steak: Go for leaner cuts. The Victoria's Filet Mignon is one of the most tender and leanest options. The 6-ounce portion contains significantly fewer calories and fat than larger or more marbled cuts like the Ribeye. The Center-Cut Sirloin is another excellent choice, providing a lean and flavorful cut with high protein content.
- Chicken: The Grilled Chicken on the Barbie is a reliable choice. Order it without the signature barbecue sauce or ask for it on the side to limit sugar and sodium. This high-protein entree is a solid foundation for a healthy meal.
- Seafood: The Perfectly Grilled Salmon is a standout, packed with healthy omega-3 fatty acids. Skip the Toowoomba topping, which is high in calories and fat, and instead stick with a side of lemon or the classic rémoulade sauce on the side. Other strong options include the Grilled Shrimp on the Barbie and steamed Lobster Tails, ordered with minimal butter.
Smart Side Dish Selections
Your choice of sides can make or break the healthiness of your meal. The right choices can add vital nutrients, while the wrong ones can add hundreds of unnecessary calories and excessive sodium.
Best Healthy Sides
- Fresh Steamed Seasonal Veggies: Ask your server what’s available. Options often include steamed broccoli or green beans. Always request them prepared without butter.
- Plain Baked Potato or Sweet Potato: A simple baked potato or sweet potato is a great choice, but the toppings are where the calories hide. Order it plain and ask for butter or toppings on the side to control portion sizes.
- House Side Salad: Request a side salad with a light vinaigrette (like the Light Balsamic Vinaigrette) on the side. Skip the croutons and cheese to further reduce calories.
Customizing for Your Health Goals
Strategic modifications can help tailor your meal to specific dietary needs, such as managing calories, sodium, or carbohydrates.
Low-Calorie Strategy
Focus on portion control and preparation. Split a larger entree like the 8-ounce sirloin and take half home. Fill up on a large house salad with light dressing and a side of steamed veggies to feel satisfied without overdoing the calories.
Low-Carb (Keto-Friendly) Strategy
For a low-carb meal, the most important rule is to cut the carbs from sides and sauces.
- Entrees: Stick to steak, grilled chicken, or grilled seafood. All of Outback's seasonings are gluten-friendly, which helps avoid hidden carbs.
- Sides: Replace starchy sides like fries or sweet potatoes with extra steamed broccoli or asparagus. A plain baked potato (no toppings) can also be manageable depending on your carb target.
- Condiments: Avoid all sugary sauces like BBQ sauce and opt for simple seasonings. Ask for sauces and dressings on the side.
Healthy Appetizers and Salads
Before your main course arrives, consider lighter appetizers or salads instead of heavy, fried options like the Bloomin' Onion.
- Seared Peppered Ahi: This rare tuna appetizer is a lighter choice, though the sodium can be high due to seasonings and dipping sauces. Order the sauce on the side.
- Side Salads: Opt for a house or Caesar side salad. For the house salad, get a light dressing on the side and skip the croutons and cheese. For the Caesar, ask for dressing on the side and no croutons.
- Soups: A cup of soup, like the baked potato soup, can be a filling starter, though be mindful of the creamy, higher-fat varieties.
The Healthiest Thing to Eat at Outback Steakhouse: Comparison Table
| Meal Component | Healthiest Option | Least Healthy Option | Nutritional Impact (Approximate) |
|---|---|---|---|
| Appetizer | Seared Peppered Ahi (sauce on side) | Bloomin' Onion | 440 calories vs. ~1,950 calories |
| Entree | 6oz Victoria's Filet | 12oz Ribeye | 380 calories vs. ~900 calories |
| Side | Steamed Broccoli (no butter) | Over-the-Top Brussels Sprouts | ~130 calories vs. ~1,010 calories |
| Potato | Plain Baked Sweet Potato | Loaded Baked Potato | ~160 calories vs. ~410 calories |
| Salad | House Salad w/ Light Vinaigrette | Aussie Cobb Salad w/ Creamy Dressing | ~200 calories vs. >900 calories (with fried chicken) |
Conclusion: The Best Strategy for a Healthy Meal
The healthiest meal you can have at Outback is not a single item, but a strategic combination of choices. Start by selecting a lean, grilled protein like the 6oz Victoria's Filet Mignon, Grilled Chicken on the Barbie, or Perfectly Grilled Salmon. Pair it with two smart sides, such as Fresh Steamed Seasonal Veggies and a plain baked potato or house salad with a light dressing on the side. Avoid fried appetizers, creamy dressings, and heavy sauces. By following these simple but effective tips, you can enjoy a delicious and satisfying meal at Outback without compromising your health goals. for more details on Outback's healthy dining guidelines.
