Texas Roadhouse may be famous for buttery rolls, giant steaks and fall‑off‑the‑bone ribs, but you don’t have to blow your calorie budget to dine there. Registered dietitians point out that the chain’s extensive menu also includes lean proteins, fiber‑rich salads and customizable sides that can keep your meal around 500 calories or less. This guide breaks down the lowest‑calorie dishes across the menu, highlights nutrition facts from authoritative sources and shares simple ordering strategies that help you stay on track.
How to Order Low‑Calorie Meals at Texas Roadhouse
Before diving into specific dishes, it’s worth reviewing a few techniques that can drastically reduce the calories in any Texas Roadhouse order:
- Choose lean proteins and grilled preparations. Dietitians recommend sticking to grilled chicken, salmon or sirloin because these items are naturally lower in fat and calories compared with fried or saucy entrées. You can further lighten your meal by asking the kitchen to skip the butter brushed on top of steaks or fish.
- Request sauces, butter and dressings on the side. Barbecue sauce, honey‑lime glaze, lemon butter and creamy dressings add fat, sugar and sodium. Asking for them on the side lets you control how much you use.
- Pick sides thoughtfully. Loaded baked potatoes, seasoned rice and steak fries can double your calorie count. Instead, choose steamed vegetables, a plain baked potato or a house salad without cheese or croutons.
- Share entrées or order smaller portions. Texas Roadhouse plates are large, so consider splitting your steak or chicken with a dining partner. Another trick is to ask for a to‑go box when your meal arrives and immediately package half your entrée for later.
- Limit the free bread and peanuts. The warm yeast rolls with cinnamon honey butter are delicious but each roll can exceed 200 calories. Enjoy a single roll and decline refills to avoid mindless snacking.
With these strategies in mind, let’s explore the best low‑calorie options by category.
Starter & Salad Options Under 500 Calories
Texas Red Chili with Beans (Cup)
A cup of Texas Roadhouse’s signature red chili is one of the lowest‑calorie appetizers. Eat This Not That notes that a one‑cup serving of chili with beans provides about 210 calories, 10 g of fat and 16 g of protein. The beans add 4 g of fiber, making this hearty chili surprisingly filling for its size. To keep sodium lower, skip extra cheese or crackers and enjoy the chili alongside a house salad.
House Salad (No Dressing or Cheese)
Salads are often an afterthought at steakhouses, but the house salad without dressing is a genuine low‑calorie option. Verywell Fit reports that this salad, which includes greens, tomatoes, eggs and croutons, contains 230 calories, 16 g of fat and 13 g of protein. When paired with a light oil‑and‑vinegar dressing on the side, it offers vegetables and protein without excessive calories. The Diet Chefs agree, listing the house salad at 230 calories and noting it is the lowest‑calorie Texas Roadhouse menu item.
Grilled Salmon Salad (Customize It)
Salmon salad can be heavy if you order it as is. Eat This Not That recommends the grilled salmon salad because it delivers 38 g of protein, 5 g of fiber and 460 calories. To keep saturated fat and sodium down, ask to omit the bacon and cheese; with those changes the salad has only about 6 g of saturated fat and 470 mg of sodium. For diners seeking a heart‑healthy entrée, this salad provides omega‑3 fats along with fiber.
Caesar Salad (Use Dressing Sparingly)
A Caesar salad sounds lighter than a steak, but the creamy dressing makes it calorie‑dense. The Diet Chefs calculates that a dressed Caesar salad has 440 calories and 43 g of fat. To enjoy this salad while keeping calories lower, request the dressing on the side and use just a small amount; you can also remove croutons and ask for extra tomatoes for fiber.
Lean Steaks: Satisfying Protein Without Excess Calories
6 oz USDA Choice Sirloin
If you want steak without busting your calorie budget, the 6‑ounce sirloin is your best bet. Both Verywell Fit and The Diet Chefs agree that this lean cut has about 250 calories, 6 g of fat and 46 g of protein. Ordering the sirloin plain and pairing it with green beans or sautéed mushrooms keeps the total meal under 500 calories. The Takeout notes that even an 8‑ounce sirloin remains reasonable at 340 calories and 740 mg of sodium.
Dallas Filet (6 oz or 8 oz)
Texas Roadhouse’s Dallas Filet is particularly tender and still lean. The Diet Chefs lists the 6‑ounce Dallas Filet at 270 calories with 10 g of fat and 45 g of protein. The Takeout corroborates these numbers and notes that even the 8‑ounce cut contains only 360 calories and 13 g of fat. When topped with mushrooms or onions instead of cheese or gravy, the filet offers an indulgent steakhouse experience with a modest calorie footprint.
New York Strip (8 oz)
For those who prefer a New York strip, the 8‑ounce thick‑cut strip clocks in at around 420 calories and 22 g of fat. It provides 57 g of protein, making it a satiating option. Stick with steamed vegetables or a plain baked potato to keep the meal under 500 calories.
Pork Chop (Single Chop)
A grilled pork chop can be a sensible choice if you skip the sauce. Verywell Fit notes that a single grilled pork chop without sauce has 290 calories, 12 g of fat and 41 g of protein, though it is high in sodium at 1,620 mg. Add a sauce and the calories increase by roughly 150, so ask for sauce on the side or forgo it altogether to stay low‑calorie..
Chicken & Seafood: Flavorful Yet Light
Herb‑Crusted Chicken
Herb‑crusted chicken is one of the most flavorful yet light entrées at Texas Roadhouse. The Diet Chefs reports that this grilled chicken breast has 260 calories, just 4 g of fat and 47 g of protein. Skipping the caramelized lemon topping can save another 20 calories. Pair it with fresh steamed vegetables or a house salad for a complete meal around 400 calories.
Grilled BBQ Chicken
Both Verywell Fit and The Diet Chefs recommend the grilled barbecue chicken as a low‑calorie entrée. It contains roughly 300 calories, 3.5 g of fat and 46 g of protein. Because most of the sweetness comes from the barbecue sauce, ask for the sauce on the side or request a lighter brushing to reduce added sugar and sodium.
Smothered Chicken (Cream Gravy or Jack Cheese)
While smothered chicken sounds indulgent, Texas Roadhouse’s versions can fit into a low‑calorie plan if you choose the right toppings. A grilled chicken breast topped with sautéed mushrooms and cream gravy has 420 calories and 19 g of fat. Smothering the chicken with Monterey Jack cheese instead yields 430 calories and 20 g of fat while boosting protein to 55 g. Consider asking for half the gravy or cheese to reduce fat and sodium further.
Grilled Salmon (5 oz)
The 5‑ounce grilled salmon is a popular pick. Eat This Not That lists this entrée at 430 calories, 29 g of fat (7 g saturated), 14 g of carbs and 30 g of protein. Verywell Fit gives similar figures—410 calories and 33 g of fat. To lower calories, ask for your salmon without the lemon pepper butter, which accounts for about 170 calories. Pair the fish with green beans or steamed vegetables for additional fiber.
Grilled Shrimp
The chain’s grilled shrimp starter provides lean protein with minimal calories. Eat This Not That reports that one order of grilled shrimp contains 70 calories, 1.5 g of fat and 13 g of protein. The downside is the high sodium (about 1,080 mg), so enjoy this dish in moderation and watch salt intake the rest of the day.
Smart Sides to Complete Your Meal
Fresh Steamed Vegetables
The most dietitian‑approved side at Texas Roadhouse is the steamed vegetable medley. A serving has 190 calories, 5 g of fiber and 3 g of protein. To save about 100 calories and reduce saturated fat, ask for the veggies without lemon pepper butter and request a drizzle of olive oil instead.
Green Beans
If you want a low‑calorie side with extra fiber and protein, order the green beans. Verywell Fit lists them at 100 calories with 3.5 g of fat, 13 g of carbs and 6 g of protein. While the sodium content is high (1,070 mg), green beans supply fiber and minerals. For a lower‑sodium side, consider sautéed mushrooms (120 calories and 480 mg sodium) or sautéed onions (150 calories and 570 mg sodium).
Plain Baked Potato
Texas Roadhouse bakes its potatoes fresh daily. A plain baked potato, without butter or sour cream, contains about 220 calories and offers complex carbohydrates that can keep you satisfied. Skip the loaded versions to avoid the extra 160 calories and 17 grams of fat added by butter and sour cream.
Country Vegetable Plate (Choose Wisely)
The Country Vegetable Plate lets you mix and match four sides. The Takeout recommends assembling a low‑calorie plate with items like green beans (100 calories), applesauce (110 calories), sautéed mushrooms (120 calories) and sautéed onions (150 calories). Avoid sides cooked in butter or topped with marshmallows, such as the loaded sweet potato, which contains 770 calories and 70 g of sugar.
Kids’ Meals and Smaller Portions
Kid’s Grilled Chicken
Don’t overlook the kids’ menu if you’re watching calories. Eat This Not That notes that the kid’s grilled chicken with fresh vegetables and a diet drink has 300 calories, 17 g of fat and 27 g of protein. Verywell Fit provides an even smaller option: the kids’ grilled chicken strips have 110 calories and 23 g of protein before sides.
Lil’ Dillo Steak Bites
For those craving red meat in a petite portion, the Lil’ Dillo steak bites deliver 170 calories and 31 g of protein. Pair them with green beans or a side salad for a satisfying, protein‑rich meal around 300 calories.
Chicken Critters (Without Sides)
If fried chicken tenders are your weakness, you can still fit them into a low‑calorie plan by ordering carefully. The Diet Chefs calculate that a plate of chicken critters (without sides or dipping sauce) has 480 calories, 21 g of fat, 26 g of carbs and 45 g of protein. Eat only half the portion or share with a friend to stay within a 500‑calorie range.
Dessert: A Word of Caution
Dessert options at Texas Roadhouse are indulgent. Even the “healthier” strawberry cheesecake contains 780 calories, 45 g of fat and 59 g of sugar. Granny’s Apple Classic tops 1,100 calories and 97 g of sugar. To satisfy a sweet craving without undoing your efforts, split a dessert with your tablemates or finish your meal with a single yeast roll and cinnamon honey butter (roughly 220 calories).
Tips for Success When Dining at Texas Roadhouse
- Plan ahead using the nutrition calculator. Before visiting, consult Texas Roadhouse’s nutrition calculator (available on the chain’s website and third‑party sites) to compare calorie counts and macronutrients.
- Customize your order. Skip butter and sauces, request grilled proteins without glazes, and order dressings on the side to minimize hidden calories.
- Prioritize fiber and protein. Choose dishes that include beans, vegetables or salads along with lean meats. These nutrients promote satiety and help you avoid overeating.
- Watch sodium levels. Even low‑calorie dishes can be high in sodium. Balance your intake by choosing lower‑sodium sides and drinking plenty of water.
- Practice portion control. Share entrées, order from the kids’ menu or take half your meal home to keep calories in check.
Frequently Asked Questions (FAQ)
The lowest‑calorie full meal is a 6‑ounce sirloin paired with steamed vegetables. The sirloin has 250 calories and 46 g of protein, and the veggies add 190 calories and 5 g of fiber, keeping the entire plate under 450 calories. For an even lighter option, order the house salad without dressing (230 calories). And a cup of Texas red chili (210 calories).
Yes. Choose lean cuts such as the 6‑ounce sirloin (250 calories) or 6‑ounce Dallas Filet (270 calories). Avoid fatty cuts like the ribeye and skip butter or heavy sauces. Pair your steak with steamed vegetables or a side salad to keep the total meal within your calorie target.
The best low‑calorie sides include steamed vegetables (190 calories, 5 g fiber), green beans (100 calories), sautéed mushrooms (120 calories) and a plain baked potato (around 220 calories). Avoid loaded potatoes and fried sides like steak fries.
Opt for grilled proteins, skip butter and sauces, request dressings on the side. Choose vegetable sides and consider ordering from the kids’ menu or sharing your meal.
While Texas Roadhouse doesn’t have many vegetarian entrées, the Country Vegetable Plate allows you to build a meal from four sides. Select low‑calorie sides such as green beans, applesauce, sautéed mushrooms and onions to create a filling meal for under 500 calories.
Texas Roadhouse doesn’t offer truly low‑calorie sweets. The strawberry cheesecake has 780 calories, while Granny’s Apple Classic contains 1,110 calories and 97 g of sugar. Consider sharing dessert or finishing your meal with a single yeast roll instead.
Conclusion
By focusing on lean proteins, fiber‑rich sides and smart portion control, you can enjoy the bold flavors of Texas Roadhouse while keeping your calorie intake in check. Use the menu information and tips above to craft satisfying, nutritious meals on your next visit.
Check Also: Texas Roadhouse Healthy Options — Best Picks