Texas Roadhouse Healthy Options — Best Picks

Texas Roadhouse is famous for its hand‑cut steaks, fall‑off‑the‑bone ribs and bottomless buckets of peanuts. Yet beneath the honky‑tonk vibe and oversized portions, there are nutritious choices if you know where to look. The chain’s large menu and generous servings maketexas roadhouse healthy options eating tricky; many dishes pack a day’s worth of calories or sodium. However, by choosing lean proteins, steering clear of fried appetizers and customizing sides and sauces, it’s possible to enjoy a satisfying meal without derailing your wellness goals. This guide breaks down the healthiest menu items at Texas Roadhouse for 2026, with evidence‑backed nutrition data and practical tips from registered dietitians. Whether you’re counting calories, watching your sodium intake or trying to bump up your protein, our research‑based recommendations will help you navigate the menu like a pro.

Understanding the Nutritional Landscape at Texas Roadhouse

Portions and sodium can be high

Before diving into specific dishes, it’s important to understand the nutritional challenges at a steakhouse chain. Texas Roadhouse prepares many of its dishes from scratch, but the portions are large and often seasoned generously. According to Verywell Fit, most meals are high in calories, fat and carbohydrates, and many are quite high in sodium. For example, the Cactus Blossom appetizer provides 2,250 calories and 5,000 milligrams of sodium—more than twice the recommended daily sodium limit. Even seemingly simple sides such as green beans are cooked with bacon and seasonings, resulting in 1,070 milligrams of sodium. Understanding these baselines will help you make informed choices.

What to look for in healthy menu orders

Dietitians generally recommend choosing dishes that provide ample protein and fiber while limiting saturated fat, sodium and added sugars. A dietitian writing for Eat This, Not That suggests aiming for meals around 500 calories (250 for snacks) and emphasizes fiber, protein and limiting saturated fat and sodium. They recommend looking for foods with at least 3 grams of fiber and 15 grams of protein, keeping saturated fat below 7 grams, and choosing main dishes under about 800 milligrams of sodium whenever possible. With these criteria in mind, the following sections detail the healthiest items across each menu category.

Best Appetizers and Starters

1. Texas Red Chili with Beans (cup)

A cup of Texas Roadhouse’s signature red chili with beans is one of the most dietitian‑approved starters. Eat This, Not That lists this dish among the best low‑calorie orders, noting that a cup contains roughly 210 calories, 10 grams of fat (4 grams saturated), 640 milligrams of sodium, 14 grams of carbs (4 grams fiber) and 16 grams of protein. The beans add plant‑based protein and fiber, keeping you full longer. Choosing chili with beans is also recommended over the no‑bean version because the added fiber and protein make it more balanced. Verywell Fit likewise lists Texas Red Chili without beans as the most nutritious starter in their comparison table.

Tip: Order a cup instead of a bowl to keep portion sizes manageable. Skip the saltine crackers and avoid loading up on bread or peanuts before your entrée to prevent an early calorie overload.

2. House Salad (no dressing)

If you want more greens, the house salad is a safe starter. A side house salad without dressing has 230 calories and provides 13 grams of protein. It comes with cheese, croutons, eggs and tomatoes; these add protein and some healthy fats but also extra calories. To lighten the salad, ask for dressing on the side (oil and vinegar is the lowest‑sodium option) and skip the cheese or croutons. This strategy keeps the salad around 230 calories with 16 grams of fat and 290 milligrams of sodium, plus fiber from the veggies. The Takeout notes that the house salad has roughly half the calories and sodium of the Caesar salad.

3. Grilled Shrimp

Texas Roadhouse’s grilled shrimp appetizer is incredibly low in calories yet high in sodium. A serving has 70 calories, 1.5 grams of fat and 13 grams of protein. However, it also packs 1,080 milligrams of sodium—nearly half the daily limit. Dietitians recommend ordering it occasionally for extra protein, but be mindful of sodium intake the rest of the day. To balance the sodium, pair it with fresh vegetables or a salad and drink plenty of water.

Healthiest Entrées

1. Grilled Salmon with Fresh Vegetables

Seafood is an excellent lean protein source, and the grilled salmon entrée tops many lists. Dietitians note that a 5‑ounce Norwegian salmon filet with fresh vegetables contains 430 calories, 29 grams of fat (7 grams saturated), 750 milligrams of sodium, 14 grams of carbs (6 grams fiber) and 30 grams of protein. The omega‑3 fatty acids in salmon support heart and brain health. To reduce saturated fat and calories, ask your server to hold the lemon butter. Verywell Fit also notes that the grilled salmon provides 410 calories and 27 grams of protein and suggests ordering it without lemon pepper butter for further savings.

2. Grilled Salmon Salad

For a lighter meal with even more fiber, choose the grilled salmon salad. Eat This, Not That lists this entrée as one of their top picks, noting it provides 460 calories, 27 grams of fat, 470 milligrams of sodium, 19 grams of carbs (5 grams fiber) and 38 grams of protein. The salad base adds vegetables and fiber, while the grilled salmon contributes lean protein and omega‑3s. The site recommends omitting bacon and cheese, which can double the saturated fat and sodium. A dietitian writing for Eat This calls the grilled salmon salad the single healthiest order at Texas Roadhouse because it balances healthy fats, fiber and protein. To further reduce sodium, request dressing on the side and use only a small amount.

3. Sirloin Steak (6 oz)

Texas Roadhouse is a steakhouse, so it’s refreshing to see a sirloin steak among the healthier options. A 6‑ounce USDA Choice sirloin contains 250 calories, 6 grams of fat (2.5 grams saturated), 3 grams of carbs, 46 grams of protein and 560 milligrams of sodium. The lean cut and moderate portion size keep calories and saturated fat relatively low. The Takeout notes that a 6‑ounce sirloin has about 250 calories and 560 milligrams of sodium, making it the healthiest steak option. Avoid smothering the steak with gravy or cheese, and pair it with green beans or sautéed mushrooms to add fiber.

4. Dallas Filet (6 oz)

The Dallas Filet is another tender steak cut that remains reasonable in calories when you order the 6‑ounce portion. It contains 270 calories, 10 grams of fat and 720 milligrams of sodium. The Takeout notes that even the 8‑ounce Dallas filet remains a healthier choice at 360 calories and 960 milligrams of sodium. As with other steaks, request minimal butter and pair with steamed vegetables.

5. Grilled BBQ Chicken

Chicken entrées vary widely at Texas Roadhouse. The grilled BBQ chicken is the leanest option, with 300 calories, 3.5 grams of fat, 15 grams of sugar, 46 grams of protein and 450 milligrams of sodium. The Takeout lists it as the healthiest chicken dish and cautions that the sugar comes from the barbecue sauce. To further cut sugar and sodium, ask for the sauce on the side or skip it altogether.

6. California Chicken Dinner (select locations)

Available primarily in western states, the California Chicken Dinner combines grilled chicken, avocado, salsa and vegetables. Eat This notes that the entrée delivers 390 calories, 18 grams of fat (7 grams saturated), 620 milligrams of sodium, 6 grams of carbs (5 grams fiber) and 55 grams of protein. Skip the honey‑lime dressing and ask for salsa on the side to keep added sugars down. The combination of lean protein and fiber makes this a standout option.

7. Grilled Pork Chop (Single Chop, No Sauce)

Pork can be a lean choice when prepared simply. A single grilled pork chop without peppercorn sauce contains 290 calories, 12 grams of fat (4.5 grams saturated), 1,620 milligrams of sodium and 41 grams of protein. While the sodium is still high, this entrée is leaner than many beef options. Avoid the peppercorn sauce, which adds 150 calories and 14 grams of fat.

8. Chicken Critters & Sirloin Combo

Combining a small portion of fried chicken tenders with a lean 6‑ounce sirloin, this combo meal offers variety without an extreme calorie load. It clocks in at 520 calories, 18 grams of fat, 72 grams of protein and 1,240 milligrams of sodium. Because sides are not included in this count, choose steamed vegetables or a side salad to keep the overall meal balanced.

9. Kid’s Grilled Chicken (Kid’s Menu)

Ordering from the kids Texas Roadhouse menu can be a smart way to control portions. A serving of kid’s grilled chicken contains 300 calories, 17 grams of fat (5 grams saturated), 13 grams of carbs, 27 grams of protein and 580 milligrams of sodium. Verywell Fit notes that an even smaller kids’ grilled chicken (without sides) provides 110 calories and 23 grams of protein. Pair it with green beans to add fiber while keeping sodium moderate.

Better Side Dishes

Fresh Steamed Vegetables

Steamed broccoli and carrots can be a win‑win side. They provide 190 calories, 15 grams of fat (4.5 grams saturated), 480 milligrams of sodium, 5 grams of fiber and 3 grams of protein. Order them without lemon‑pepper butter to reduce fat and sodium. A small drizzle of olive oil helps your body absorb fat‑soluble vitamins without adding excessive calories.

Green Beans

Although green beans are a vegetable, the Texas Roadhouse version is seasoned with bacon and salt. One serving provides 100 calories, 3.5 grams of fat, 13 grams of carbs, 6 grams of protein but a hefty 1,070 milligrams of sodium. To reduce sodium, ask your server to prepare them without bacon or choose sautéed mushrooms (120 calories, 480 milligrams sodium) or sautéed onions (150 calories, 570 milligrams sodium).

Plain Baked Potato

A plain baked potato can provide potassium and fiber, but it’s easy to turn it into a calorie bomb when topped with butter, sour cream and bacon. Texas Roadhouse Nutrition Calculator guides recommend asking for a baked potato plain and using salsa or black pepper instead of high‑calorie toppings. The exact nutrition stats can vary but typically remain moderate (around 300 calories) when left unadorned.

House Salad with Low‑Fat Ranch (omit cheese)

If you prefer a salad as a side, order the house salad with low‑fat ranch dressing and omit the cheese. This version provides 280 calories, 23 grams of fat (4 grams saturated), 660 milligrams of sodium, 12 grams of carbs, and 8 grams of protein. Ask for dressing on the side to control how much you use.

Desserts and Beverages

Strawberry Cheesecake (split or order half)

Desserts at Texas Roadhouse are notoriously indulgent. Among the available options, the strawberry cheesecake is the least heavy. A slice has 780 calories, 45 grams of fat (24 grams saturated), 81 grams of carbs, 38 grams of protein and 560 milligrams of sodium. Because the calories are high, share the dessert with a friend or take half home. For an even lighter sweet ending, skip dessert and enjoy a slice of fresh‑baked bread with a small swipe of honey cinnamon butter—about 220 calories.

Water, Unsweetened Iced Tea and Black Coffee

Beverages can add hidden calories and sugar. Verywell Fit points out that plain water is the healthiest beverage choice with zero calories. Unsweetened iced tea and black coffee are also zero‑calorie options as long as you avoid adding cream and sugar. In contrast, flavored lemonades pack 150 calories and 38 grams of sugar, so choose water or unsweetened beverages when possible.

Nutritional Comparison Table for Top Healthy Picks

Below is a summary of the healthiest Texas Roadhouse options with key nutrition stats. Keep in mind that preparation methods and local variations can change numbers slightly, so always ask your server about ingredients and portion sizes.

Category	Item	Calories	Fat (g)	Sodium (mg)	Protein (g)
Appetizer	Texas Red Chili (cup, with beans)	210	10	640	16
	House Salad (no dressing)	230	16	290	13
	Grilled Shrimp	70	1.5	1,080	13
Entrée – Seafood	Grilled Salmon with Vegetables	430	29	750	30
	Grilled Salmon Salad	460	27	470	38
Entrée – Steak & Pork	Sirloin Steak (6 oz)	250	6	560	46
	Dallas Filet (6 oz)	270	10	720	N/A
	Grilled Pork Chop (single)	290	12	1,620	41
Entrée – Chicken	Grilled BBQ Chicken	300	3.5	450	46
	California Chicken Dinner	390	18	620	55
Combo & Kids	Chicken Critters & Sirloin Combo	520	18	1,240	72
	Kid’s Grilled Chicken	300	17	580	27
Sides	Fresh Steamed Vegetables	190	15	480	3
	Green Beans	100	3.5	1,070	6
	House Salad with Low‑Fat Ranch	280	23	660	8
Dessert	Strawberry Cheesecake	780	45	560	38

Healthy Ordering Strategies

1. Prioritize lean proteins. Opt for grilled steak (sirloin or Dallas Filet), grilled salmon, grilled chicken or pork chops over fried or smothered dishes. A lean protein paired with vegetables offers satiety without excessive fat.
2. Customize your sides. Many of the sides are cooked in butter or bacon. Request steamed vegetables without butter or seasoning, plain baked potatoes, or salads with dressing on the side. Avoid loaded sweet potatoes and seasoned rice, which can add hundreds of calories and significant sugar.
3. Watch your sauces and dressings. Sauces such as barbecue, honey‑lime glaze, gravies and cheese sauces add hidden sugar, sodium and fat. Ask for them on the side and use sparingly. Choose oil and vinegar for salads and skip butter on steaks and vegetables.
4. Share or downsize portions. Entrées and combos at Texas Roadhouse are large. A registered dietitian suggests sharing meals or boxing half to take home, especially with steak and ribs dinners. Kids’ meals or half portions are also great ways to reduce calories while still enjoying your favorite dishes.
5. Mind the bread and peanuts. The bottomless buckets of peanuts and baskets of warm rolls can quickly add hundreds of calories before your meal arrives. Choose one pre‑meal indulgence instead of both, and stop snacking once your entrée arrives.
6. Drink smarter. Opt for water, unsweetened iced tea or black coffee. These beverages have zero calories and sugar. Avoid flavored lemonades, which deliver 38 grams of sugar in just one serving.
7. Consider your dietary needs. Texas Roadhouse offers limited vegetarian or vegan options because many vegetables are cooked in butter or bacon grease. For gluten‑free diners, choose plain grilled salmon or steak without seasoning or butter, and pair with a plain baked potato or side salad. If you follow a low‑carb or keto diet, opt for sirloin, grilled shrimp or Dallas Filet and avoid bread and sugary sauces.
8. Ask questions. Don’t hesitate to ask your server how dishes are prepared or request modifications. Restaurant kitchens are accustomed to special requests and will often accommodate requests like “no butter” or “sauce on the side”.

FAQs

Conclusion

Enjoying a meal at Texas Roadhouse doesn’t have to sabotage your healthy eating goals. By understanding the nutritional pitfalls and choosing wisely—focusing on grilled proteins, fiber‑rich sides, and controlling portion sizes—you can savor the steakhouse experience without excess calories, fat or sodium. The Texas Red Chili, house salad, grilled salmon and sirloin steaks are standout choices, while desserts and loaded sides should be shared or skipped. Always customize your meal by requesting sauces on the side, skipping butter and selecting nutrient‑dense sides. With these strategies, you’ll leave feeling satisfied and proud of your choices, proving that even a hearty steakhouse can fit into a balanced diet.

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