Eating out at a restaurant that is known for its… Texas sized portions It may seem like you need to throw in the towel when it comes to your health goals. With the snacks alone providing enough calories for the day, making low-calorie choices at Texas Roadhouse can be daunting. But rest assured, it’s possible to enjoy your meal while keeping calories in check if you go in with these eight better menu choices in mind.
As a registered dietitian, I share my go-to orders I recommend it to my clients, along with tips on what to consider nutritionally when eating out. While calorie control is essential for weight management, a balanced diet involves more than just counting numbers.
In this article, we’ll explore what and how to order the eight best low-calorie Texas Roadhouse orders to fill you up without filling you up. And for more healthier menu items, be sure to check it out The Healthiest Texas Roadhouse Orders — and What to Skip.
How Many Calories Are in ‘Low’ Calorie Texas Roadhouse Dishes?
Your calorie needs are based on your individual activity level, age and gender. While some people may need more calories due to an active lifestyle, others may need fewer. Consulting a dietitian is the best way to determine your specific needs.
A general rule of thumb when eating out is to aim for around 500 calories per meal and 250 calories per snack, so you stay within a certain time limit. Daily intake of 2,000 calories. Don’t just focus on the calories alone, though! You’ll want to check the nutrition facts to make sure the dish in mind contains some dietary fiber and limited amounts of the trio S’s (saturated fat, sodium and added sugars).
What to pay attention to with healthy, low-calorie orders
In addition to choosing low-calorie menu items, we also considered additional nutritional criteria to ensure these were the healthiest and most balanced options.
- A dose of dietary fiber: Fiber keeps you stuck full longer, minimizing snack foods that can contribute excess calories to your daily intake. Ordering items with fiber can support your health goals when dining out. The more the better is my motto when it comes to fiber, especially since most Americans don’t eat enough of it. Aim for menu options that contain at least 3 grams of fiber and add vegetables (without butter or salt) where possible to increase the amount of fiber.
- Limit saturated fat: High saturated fat intake is associated with health risks, including those associated with obesity. The Dietary Guidelines for Americans suggest limiting saturated fat to no more than 10% of daily calories, which translates to less than 7 grams per main meal and less than 3 grams per side dish.
- View sodium levels: The recommended daily sodium intake is less than 2,300 milligrams. To stay within this guideline, choose main meals with less than 800 milligrams of sodium and side dishes with less than 400 milligrams to keep total intake in check.
- Minimize added sugars: Although added sugars aren’t mentioned on most online menus, it’s best to select those items without heavy sauces, or skip the dressing and ask for olive oil and vinegar (a naturally sugar-free dressing) instead. The dietary guidelines recommend keeping added sugars below 6% of total calories per day.
The best low calorie orders at Texas Roadhouse
- Grilled Salmon With Fresh Vegetables
- Texas Red Chili with beans
- Grilled Salmon Salad
- Grilled chicken for children with fresh vegetables and diet cola or water
- California chicken dinner
- House salad with low-fat ranch dressing (omit cheese)
- Fresh steamed vegetables
- Grilled shrimps
Grilled Salmon With Fresh Vegetables
Texas Roadhouse
Nutrition (per portion):
Calories: 430
Fat: 29 g (Saturated fat: 7 g)
Sodium: 750 mg
Carbohydrates: 14 g (fiber: 6 g, sugar: 5 g)
Egg white: 30 gr
We all need to eat more seafood, like salmon, to reap the benefits of omega-3 fatty acids. The Grilled salmon with fresh vegetables at Texas Roadhouse is a great way to do this. With 30 grams of protein, 6 grams of fiber and only 430 calories, it delivers a grand slam when it comes to nutrition. Just be sure to ask your server to hold the lemon butter to keep your saturated fat and total calories in check.
Texas Red Chili With Beans
Texas Roadhouse
Nutrition (per 1 cup serving):
Calories: 210
Fat: 10 g (Saturated fat: 4 g)
Sodium: 640 mg
Carbohydrates: 14 g (fiber: 4 g, sugar: 3 g)
Egg white: 16 gr
Whether you order this as a main meal with a house salad or choose to satisfy your snack cravings, a cup of chili is a great option that provides both fiber and protein. For example, a 1-cup serving of the Texas Red Chili with beans contains 16 grams of protein and 4 grams of filling fiber. I always opt for chili with beans because those beans provide both plant-based protein and a hearty dose of fiber that will keep your hangover at bay. Don’t fear the red meat in this chili, because even with the addition, the saturated fat content is only 4 grams, which fits nicely into a balanced meal plan.
Grilled Salmon Salad
Texas Roadhouse
Calories: 460
Fat: 27 g (Saturated fat: 6 g)
Sodium: 470 mg
Carbohydrates: 19 g (fiber: 5 g, sugar: 9 g)
Egg white: 38 gr
Another great option to help you manage your omega-3 fatty acids adds that grilled salmon into a salad. Just ask to save the bacon and cheese, as you’ll have more than 22 grams of saturated fat and 1,310 milligrams of sodium in the meal. Instead, you’re left with just 6 grams of saturated fat and 470 milligrams of sodium, perfectly matching the 38 grams of protein and 5 grams of filling fiber. Trust me, you’ll walk out satisfied and ready to work through whatever the day has to offer.
Grilled chicken for children with fresh vegetables and diet cola or water
Texas Roadhouse
Nutrition (per portion):
Calories: 300
Fat: 17 g (Saturated fat: 5 g)
Sodium: 580 mg
Carbohydrates: 13 g (fiber: 6 g, sugar: 4 g)
Egg white: 27 gr
There is no shame in ordering from the children’s menu. In fact, if allowed, it’s one of my favorite options for customers to keep their calories in check while still satisfying their hunger, especially at restaurants like Texas Roadhouse that serve such large portions (even on the kids’ menu). With 27 grams of quality protein for just 300 calories and 580 milligrams of sodium in the Children’s grilled chicken with fresh vegetablesyou will be pleasantly satisfied if you ask for this choice.
California chicken dinner
Texas Roadhouse
Nutrition (per portion):
Calories: 390
Fat: 18 g (Saturated fat: 7 g)
Sodium: 620 mg
Carbohydrates: 6 g (fiber: 5 g, sugar: 2 g)
Egg white: 55 gr
Leave it to the West Coast to serve up a powerful combination of protein and fiber in this exclusive menu item. The California chicken dinner (available in California locations) is a top recommendation for my customers because not only does it contain 55 grams of high-quality protein, it’s also relatively moderate in saturated fat at 7 grams and keeps your sodium in check for an entree with just 620 milligrams. Skip the honey-lime dressing (a source of added sugar) and ask for salsa on the side to pair with the avocado. At only 390 calories, this low-calorie choice is hard to beat.
House salad with low-fat ranch dressing (omit cheese)
Texas Roadhouse
Nutrition (per portion):
Calories: 280
Fat: 23 g (Saturated fat: 4 g)
Sodium: 660 mg
Carbohydrates: 12 g (fiber: 2 g, sugar: 6 g)
Egg white: 8 gr
It may seem simple and obvious, but I am here to argue that this is traditional house salad is truly a great snack option that should not be ignored. If you order the Texas Roadhouse House salad with a low-fat ranch dressing, without cheese, you’ll get a whopping 8 grams of protein and 2 grams of dietary fiber. While the sodium content for a snack is still a bit high at 660 milligrams, you can lower this even further by asking for the dressing to be kept aside and using only what you need. Plus, you can even hold the croutons and ask for an extra helping of tomatoes to boost the fiber even more.
Fresh steamed vegetables
Texas Roadhouse
Nutrition (per portion):
Calories: 190
Fat: 15 g (Saturated fat: 4.5 g)
Sodium: 480 mg
Carbohydrates: 13 g (fiber: 5 g, sugar: 4 g)
Egg white: 3 gr
With no less than 5 grams of dietary fiber and only 190 calories, the dietitian’s favorite, steamed fresh vegetablesis a win-win in my book. While you can always ask the waiter to leave out the lemon-pepper butter (which will shave off most of the fat and sodium), just make sure you ask for a little olive oil. You want some dietary fat to absorb the fat-soluble vitamins in the broccoli and carrots, so adding a little oil can make a big difference.
Grilled shrimps
Texas Roadhouse
Nutrition (per portion):
Calories: 70
Fat: 1.5 g (Saturated fat: 0.5 g)
Sodium: 1,080 mg
Carbohydrates: 1 g (Fiber: 0 g, Sugar: 0 g)
Egg white: 13 gr
Here’s the deal: Sometimes when you eat out, you may have to overindulge on one nutrient you’re trying to limit (like sodium here) in the name of increasing another (in this case, protein). Although I’m not crazy about it this starter or snackhas such a high amount of sodium, that I really appreciate the 13 grams of protein and the low-fat, low-calorie snack alternative that will give you some serious staying power between meals. Be sure to limit your sodium intake the rest of the day and opt for freshly prepared foods at home so you can control how much salt you consume.
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