With a full menu of family-style favorites, Texas Roadhouse aims to be more than a steakhouse. While you will find plenty of steak at Texas Roadhouse, you’ll also find a selection of salads, burgers and sandwiches, country-inspired entrees, and seafood fare. The chain also offers an array of appetizers, sides, and desserts.
The large portions at Texas Roadhouse can make it tricky to navigate the menu. Most of the meals are high in calories, fat, and carbohydrate, and many are quite high in sodium. A caveat to keep in mind is that Texas Roadhouse makes much of its food from scratch, therefore the nutrition information provided is, at best, an estimate.
Navigating the Menu
Most Nutritious Option
If you're looking for a nutritious entree option at Texas Roadhouse, look no further than the grilled BBQ chicken meal, which provides a healthy amount of protein (46 g) for a relatively low number of calories (300).
Just for Starters
One of the first things you’ll notice when you sit down for a meal at Texas Roadhouse is an all-you-can-eat supply of shelled peanuts. Nuts can be a good source of protein, but peanuts are also high in calories and fat. In never-ending portions, you could easily add hundreds of extra calories to your day by snacking.
Texas Roadhouse also bakes bread daily, which will arrive at your table with a side of sweet honey butter. If you want something before your meal arrives, choose bread, peanuts, or an appetizer—rather than having all three.
Most starters at Texas Roadhouse are fried and therefore high in calories, fat, and sodium. Appetizers are served in portions large enough to share, but even smaller servings can be surprisingly high in calories.
For example, an order of fried pickles has 550 calories. Add ranch for dipping and you’ll have consumed nearly 1,000 calories before digging into the main part of your meal. An order of cheese fries with chili has 1,460 calories, 77 grams of fat, and 6,160 milligrams of sodium—more than double the daily recommended intake.
✓ Texas Red Chili (no beans)
A cup of the Texas red chili with no beans contains 250 calories, 15 g fat, 5 g saturated fat, 13 g carbohydrate, 4 g sugar, 17g protein, and 800 mg sodium. Note that this appetizer also comes with a side of saltine crackers, so if you're watching your carb intake, you'll want to hold off on the table-side bread which will arrive at the start of your meal.
✗ Cactus Blossom
The Texas Roadhouse Cactus Blossom provides 2,250 calories, 135 g fat, 26 g saturated fat, 0 g trans fat, 236 g carbohydrate, 36 g sugar, 25 g protein, and 5,000 mg sodium. It arrives on your table with a choice of ranch dressing or Cajun horseradish sauce for dipping, which adds a couple hundred more calories.
Texas Roadhouse offers a few dinner-sized salads and smaller side salads. Choose a classic house salad or a variation topped with grilled chicken, shrimp, or steak.
To further improve the nutritional value of your salad, you can reduce the carb count by skipping crunchy extras like croutons or crackers.
The salad dressing choices at Texas Roadhouse each add at least 200 calories to your greens (up to 480 extra calories), as well as adding at least 7 more grams of fat (up to 56 grams) per 2-ounce serving. The Caesar dressing, for example, will add 540 calories to your meal. Consider opting for no dressing or using sparingly.
✓ House Salad (no dressing)
The house salad (with no dressing) contains 230 calories, 16 g fat, 8 g saturated fat, 1 g trans fat, 9 g carbohydrate, 4 g sugar, 13g protein, and 290 mg sodium. With cheddar cheese, croutons, eggs, and tomatoes served on a bed of greens, this fresh salad delivers heaping fork-fulls of vegetables and even protein.
If you would like to order a side of dressing, consider the oil and vinegar option, which delivers 270 calories, 28 g fat, 4 g saturated fat, 0 g carbohydrates, 0 g sugar, 0 g protein, and 0 mg sodium. While not the lowest-calorie or lowest fat dressing (that would be the low-fat ranch with 240 calories and the honey French with 7 g fat, respectively), it contains no added sugar or sodium.
✗ Steakhouse Filet Salad
The steakhouse filet salad has 1,340 calories, 103 g fat, 25 g saturated fat, 2.5 g trans fat, 42 g carbohydrate, 21 g sugar, 71 g protein, and 2,870 mg sodium. If you’re adding protein to your salad, stick to grilled chicken over steak. Surprisingly, the chicken Caesar salad is a close second for the least nutritious salad option. It also has 1,100 calories in a single serving.
Steak & Ribs
Texas Roadhouse is known for hand-cut steaks, which are cooked to order. You'll have your choice of popular cuts like sirloin, NY strip, porterhouse, and ribeye, in multiple sizes—most between 6 to 12 ounces.
Steaks can also be ordered “smothered” with a variety of sauces and add-ons. While tasty, most of these options make your meal considerably higher in calories, fat, and sodium than if you keep your steak simple. Avoid salty, high-fat smothers like gravy, green chile, and cheese.
✓ Sirloin Steak (6 Ounces)
The 6-ounce sirloin steak provides 250 calories, 6 g fat, 2.5 g saturated fat, 3 g carbohydrate, 1 g sugar, 46 g protein, and 560 mg sodium. Order it plain or with a side of green beans and sautéed mushrooms for an additional 190 calories.
✗ Bone-In Ribeye (20 Ounces)
The 20-ounce bone-in ribeye contains 1,480 calories, 101 g fat, 44 g saturated fat, 10 g trans fat, 20 g carbohydrate, 4 g sugar, 143 g protein, and 1,720 mg sodium.
A full slab of ribs has 1,450 calories and 102 grams of fat, while a half-slab is 900 calories with 63 grams of fat. You’ll want to keep the nutrition info in mind if you’re planning to add ribs to your entree as part of a combo meal.
If you’re looking for a protein source other than beef, you’ll find several chicken options on Texas Roadhouse’s menu. The fried and smothered dishes can be high in calories, fat, and sodium. Instead, choose from several grilled chicken options.
The most nutritious chicken dishes at Texas Roadhouse are relatively simple. Grilled chicken without any thick sauces or marinades will be a lighter option than those that are fried or slathered with gravy.
✓ Grilled BBQ Chicken
The grilled BBQ chicken option contains 300 calories, 3.5 g fat, 1 g saturated fat, 19 g carbohydrate, 15 g sugar, 46 g protein, and 450 mg sodium. Opt for no BBQ sauce on the chicken breast to save 80 calories, 270 mg sodium, and 14 grams of sugar. For the most nutritious meal, consider ordering lower-calories sides including applesauce, grilled beans, sautéed mushrooms, or sautéed onions.
✗ Country Fried Chicken
The country fried chicken has 780 calories, 45 g fat, 16 g saturated fat, 45 g carbohydrate, 10 g sugar, 48 g protein, and 1,460 mg sodium.
A 480-calorie order of Chicken Critters—Texas Roadhouse’s take on fried chicken tenders—comes with your choice of dipping sauce. Options like honey mustard and ranch will add 200–300 calories and around 30 grams of fat to your meal. While the BBQ sauce has just 80 calories and no fat, it also has 14 grams of sugar.
Texas Roadhouse offers a few seafood dishes, though several are only available regionally. As with chicken options, a small portion of grilled fish is a more nutritious choice than dishes that are battered and fried. As with steak and chicken, most of the side options for seafood are carb-heavy choices like fries or rice.
As with steak and chicken meals, avoid adding seafood to another entree. Combos with steak, chicken, and seafood can easily be upwards of 1,000 calories. With sides and beverages, you can easily consume a full day’s worth of calories in a single meal.
✓ Grilled Salmon (5 ounces)
The 5-ounce grilled salmon contains 410 calories, 33 g fat, 8 g saturated fat, 2 g carbohydrate, 0 g sugar, 27 g protein, and 770 mg sodium. Loaded with healthy fats and minerals, salmon is a lean protein choice for a main dish. The grilled preparation also helps keep the calories and sodium lower than the fried options. You can also save some calories and fat by ordering without the lemon pepper butter.
✗ 4-Piece Fried Catfish
The 4-piece fried catfish meal has 1,170 calories, 93 g fat, 15 g saturated fat, 45 g carbohydrates, 1 g sugar, 40 g protein, and 1,490 mg sodium. Both the 4-piece and 3-piece fried catfish meal are the highest-calorie seafood meals on the menu (the 3-piece meal delivers 990 calories), and boast the most fat. However, the fish & chips meal provides the most sodium, with about 4,770 mg per plate.
Burgers & Sandwiches
You’ll find a few traditional burger-and-fries options at Texas Roadhouse, as well as chicken and pulled pork sandwiches. Almost all the burgers and sandwiches on the menu are 1,000 calories or more—even before you factor in the side of steak fries.
✓ BBQ Chicken Sandwich
The Texas Roadhouse BBQ chicken sandwich has 640 calories, 18 g fat, 5 g saturated fat, 63 g carbohydrate, 24 g sugar, 55 g protein, and 1,310 mg sodium. The chicken sandwich is topped with lettuce, tomato, and onion and served alongside steak fries and a pickle.
✗ Smokehouse Burger
The smokehouse burger contains 1,080 calories, 67 g fat, 28 g saturated fat, 4 g trans fat, 60 g carbohydrate, 20 g sugar, 58 g protein, and 2,490 mg sodium. With mushrooms, onions, lettuce, tomato, onion, and a blend of cheeses, this burger is the highest in calories, fat, and sodium of all the available burgers and sandwiches.
If you're really craving a burger, the kid’s menu offers one burger choice that's a bit lower in calories. You can order a pair of mini-cheeseburgers for 670 calories, 36 grams of fat, and 890 milligrams of sodium. By comparison, the regular menu all-American cheeseburger has 880 calories, 55 g fat, and 1,970 mg sodium.
The dinner entrees at Texas Roadhouse are built around a portion of meat paired with rice or potatoes and rounded out with multiple veggie sides. These hearty entrees can be high in calories, fat, and sodium, but you can up the nutritional value somewhat by looking for lean sources of protein, avoiding creamy sauces, and choosing sides wisely.
✓ Grilled Pork Chop (Single, No Sauce)
A single grilled pork chop dinner entree with no sauce contains 290 calories, 12 g fat, 4.5 g saturated fat, 4 g carbohydrate, <1 g sugar, 41 g protein, and 1,620 mg sodium. The pork chops are typically served with a peppercorn sauce, which adds 150 calories and 14 grams of fat, so consider ordering without the sauce or ask for it on the side. Overall, pork can be a healthy lean meat option—it is high in protein but lower in fat compared to other red meats.
✗ Country Fried Sirloin
The country fried sirloin dish contains 1,180 calories, 76 g fat, 22 g saturated fat, 1.5 g trans fat, 72 g carbohydrate, 10 g sugar, 52 g protein, and 2,220 mg sodium.
The country vegetable plate may at first appear to be a healthier choice for a meal, but it all depends on what you choose to include. Vegetables are typically a nutritious choice, but most of the veggies at Texas Roadhouse are cooked in butter—making them higher in calories, fat, and salt than they may be at other restaurants.
For example, a country vegetable plate with mixed veggies, corn, green beans, and a plain baked potato has 880 calories, 40 grams of fat, and 4,120 milligrams of sodium.
If you order your baked potato with butter and sour cream, it adds another 160 calories and 17 grams of fat. Tack on a house salad for 230 calories and the veggie plate will be over 1,000 calories—more than a plate of pork chops.
Texas Size Combos
The Texas size combos on the Roadhouse menu pair two proteins with two sizes, making for a full plate of meat and starches, but can be customized to maximize on nutritional value. In general, the Texas size combo meals are best shared.
✓ Chicken Critters & Sirloin
Pairing fried chicken tenders and a 6-ounce sirloin, the chicken critters and sirloin Texas size combo packs in 520 calories, 18 g fat, 5 g saturated fat, 19 g carbohydrates, 2 g sugar, 72 g protein, and 1,240 mg sodium. Keep in mind that these nutritional values are prior to the included sides, so make sure to choose the veggie-based sides like green beans, steamed broccoli, or sautéed mushrooms to keep the calorie and sodium counts low.
✗ 12 ounce Ribeye & Ribs
On the other hand, the 12-ounce ribeye and ribs combo delivers a whopping 1,510 calories, 111 g fat, 46 g saturated fat, 6 g trans fat, 18 g carbohydrates, 6 g sugar, 122 g protein, and 2,040 mg sodium. If you're craving ribeye and ribs, consider the 10-ounce option, which will cut down on cholesterol, calories, and sodium. This is also a meal that's best shared.
Kids & Ranger Meals
The kids and ranger menu offers smaller portions of some of the chain's most popular flavor combinations. From macaroni and cheese and cheeseburgers to steak and ribs, this part of the menu packs in the favorites.
✓ Kid's Grilled Chicken
The kid's grilled chicken contains strips of boneless chicken breast for 110 calories, 2 g fat, 0.5 g saturated fat, 0 g carbohydrates, 0 g sugar, 23 g protein, and 90 mg sodium. This is all before any sides, so stick with the green beans for the most nutritious dinner.
Meanwhile, the mini-cheeseburgers order 670 calories, 36 g fat, 15 g saturated fat, 0.5 g trans fat, 57 g carbohydrates, 9 g sugar, 30 g protein, and 950 mg sodium. If craving red meat, consider ordering the Lil' Dillo steak bites, which deliver only 170 calories, 4 g fat, 1.5 g saturated fat, 2 g carbohydrates, 31 g protein, and 370 mg sodium.
With fresh-baked bread, mashed potatoes, baked potatoes, sweet potatoes with marshmallows, and an array of vegetables, you’ll have many choices for sides at Texas Roadhouse. While these sides are typically smaller portions than entrees, many of them are high in calories, fat, and sodium because they’re cooked in butter, meat juices, or animal fat.
✓ Green Beans
A side of green beans at Texas Roadhouse includes 100 calories, 3.5 g fat, 1 g saturated fat, 13 g carbohydrate, 4 g sugar, 6 g protein, and 1,070 mg sodium. Green beans are also high in fiber and are a good source of minerals and antioxidants—and have even been found to aid in brain and bone health.
While a side of green beans does deliver all of the health benefits of the stringy vegetable, the Texas Roadhouse menu option is quite high in sodium. For a lower-sodium side, consider the sauteed mushrooms (120 calories and 480 mg sodium) or sauteed onions (150 calories and 570 mg sodium).
✗ Loaded Sweet Potato
A loaded sweet potato side contains 770 calories, 28 g fat, 12 g saturated fat, 126 g carbohydrate, 70 g sugar, 7 g protein, 310 mg sodium. This dish includes a baked sweet potato topped with honey cinnamon caramel sauce and marshmallows, making it a sugar-filled side.
Texas Roadhouse’s take on fries is a plate of thick-cut seasoned steak fries. A plain side of fries is 360 calories while the cheesy, bacon-topped option has 510 calories. For a smaller portion of fries, order a kid’s size for just 200 calories.
You’ll only find a few desserts at Texas Roadhouse, all of which are high in calories, carbs, and sugar. Traditional choices include cheesecake, brownies, and apple pie with vanilla ice cream, but you can throw together a lighter sweet treat by looking elsewhere on the menu.
✓ Strawberry Cheesecake
The strawberry cheesecake dessert has 780 calories, 45 g fat, 24 g saturated fat, 81 g carbohydrate, 59 g sugar, 38 g protein, and 560 mg sodium. It includes a slice of cheesecake topped with strawberry sauce and a dollop of whipped cream. Consider sharing this dish with a dinner partner or taking half home with you for later.
If you’re looking for a treat that isn’t as high-calorie, try finishing your meal with fresh-baked bread rather than starting with it. For around 220 calories and 25 carbs, a single slice of bread coated with a swipe of honey cinnamon butter can make a subtly sweet dessert.
✗ Granny’s Apple Classic
The Granny’s apple classic dish has 1,260 calories, 62 g fat, 30 g saturated fat, 170 g carbohydrate, 106 g sugar, 10g protein, and 940 mg sodium.
In addition to coffee, iced tea, lemonade, milk, fruit juice, and fountain sodas, Texas Roadhouse also offers a menu of alcoholic beverages. Whichever drink you have with your meal, keep the added calories and sugar of your choice in mind when you’re planning the rest of your meal.
✓ Dasani Bottled Water
Dasani bottled water has 0 calories, 0 g fat, 0 g carbohydrate, 0 g sugar, 0 g protein, and 0 mg sodium. In general, plain water is always the healthiest option, whether you're dining out or at home. To add some flavor, consider asking for a slice of lemon or lime.
The slow brewed iced tea is another no-calorie, sugar-free beverage choice if you’re looking for a cool drink that isn’t water. For something warm, if you order hot coffee and tea without cream, milk, or sugar, these beverage choices don’t add many (if any) calories to your meal. However, remember that they will have caffeine unless you ask for decaf.
✗ Flavored Lemonades
The flavored lemonades at Texas Roadhouse contain 150 calories, 0 g fat, 40 g carbohydrate, 38 g sugar, 0g protein, and 30 mg sodium. While water is always the healthiest beverage choice, you will find some other options at Texas Roadhouse that won’t add calories to your meal.
If you have special dietary needs or need to avoid certain ingredients, you’ll need to look closely at what Texas Roadhouse offers. The Texas Roadhouse menu has dishes that accommodate low-carb, diabetes-friendly, and low-fat diets, but there are few options for gluten-free, low-sodium, and vegetarian and vegan diets.
While Texas Roadhouse does indicate which items on its menu are “gluten free diet-friendly,” the chain can't guarantee any dish is gluten free. This is especially important to know if you have Celiac disease.
Options considered that may be suitable for a gluten-free diet include:
- Steak (without seasoning or butter)
- Baked sweet potato (salt and pepper only)
- Grilled chicken salad (oil and vinegar only, no marinade or croutons)
- Steakhouse filet salad (no Texas Roadhouse Seasoning, oil and vinegar only)
For a nutritious meal, order the grilled chicken salad, making sure to ask for no croutons and no marinade.
A low-carb meal at Texas Roadhouse is possible if you order a lean protein. For a healthy meal, choose the NY strip steak, which has less than 1 gram of carbohydrates in an 8-ounce cut.
- Sirloin (3 g carb per 6-ounce portion)
- Grilled salmon (<1 g carb)
- Dallas filet (6 g carb per 6-ounce portion)
- NY strip steak (<1 g carb per 8-ounce portion)
- House salad (no dressing or croutons)
You can DIY your own diabetes-friendly meal by choosing the grilled shrimp and green beans side. This protein- and fiber-rich meal is primed with vegetables and lean protein.
- Green beans
- Grilled shrimp
- Prime rib (6 oz)
- Grilled pork chops
- Lil’ Dillo steak bites (kid’s menu)
Create a low-fat meal at Texas Roadhouse by ordering the grilled BBQ chicken. A single serving of this dish includes 3.5 grams of fat, before adding any sides.
- Sirloin (6 oz)
- Grilled shrimp
- Dallas filet (6 oz)
- Grilled BBQ chicken
Vegetarian & Vegan
You won’t find an abundance of meat-free options at Texas Roadhouse and the restaurant doesn’t offer any certified vegan dishes on its menu.
Items that are often a go-to for vegans when dining out, such as a plain baked potato or side of veggies, won't necessarily be vegan-safe choices at Texas Roadhouse, as these items are usually cooked in or basted with butter, animal fat, or bacon grease.
A few side items like applesauce may be vegan, but you’ll want to ask your server for information about the ingredients before placing your order. Depending on the type of vegetarian diet follow, a simple side salad or items from the country veggie plate may be suitable.
Food Allergies and Safety
Texas Roadhouse doesn’t provide a printable chart or guide to the common food allergens present on its menu, it does offer a special diets tool on its website.
The most notable and obvious allergen at Texas Roadhouse is peanuts. You’ll find in-the-shell peanuts served at the table, shells discarded throughout the restaurant, and peanut dust in the air.
As for the rest of the menu, it's reasonable to assume that many dishes contain other common food allergens such as milk, eggs, soy, fish, shellfish, peanuts, and tree nuts. These allergens are frequent ingredients in many recipes and menu items may be vulnerable to cross-contamination.
If you have a food allergy, it's always a good idea to be cautious when going out to eat. If you are allergic to certain foods or need to avoid specific ingredients, let your server know before you place your order.
A Word From Verywell
Texas Roadhouse offers a range of hearty family-style meals, but the large portions can make it easy to overshoot your calorie goal for the day. If you follow a special diet or need to avoid certain ingredients due to a food allergy, you may struggle to find something that suits your needs and tastes at Texas Roadhouse.
The best way to prevent being overwhelmed by the menu is to review as much of the nutrition information as you can before you go. Having a sense of your options will help you choose a satisfying meal you can enjoy while still staying on track with your goals for health and wellness.
— Update: 06-01-2023 — cohaitungchi.com found an additional article 8 Meals You Can Eat At Texas Roadhouse If You’re On The Keto Diet from the website www.womenshealthmag.com for the keyword what can diabetics eat at texas roadhouse.
If you’re on the keto diet, you know there’s one thing you can definitely eat (you know, besides butter and cheese): steak—I mean, Jenna Jameson definitely does.
Lucky for you, Texas Roadhouse is an entire chain restaurant devoted to those big, juicy hunks of meat—but that doesn’t mean you can go all out while, uh, dining out. Something important to keep in mind at any restaurant: The keto diet is a high-fat, moderate-protein, low-carb diet…so even if the carb count is low on most meals, you still want a good amount of fat (that means don’t focus all your efforts on meaty protein).
Your best bet? Stick to dishes with 20 grams of carbs or fewer (most keto dieters can go up to 50 grams of carbs each day), and steer clear of any super-sugary sauces or glazes. And instead of getting that baked potato on the side, opt for extra (low-carb) veggies like broccoli or spinach (even better if you put an extra pat of butter on them too).
Because you don’t have time to scour the entire Texas Roadhouse menu (and nutrition info) before going out, I’ve done the work for you by calling out meals you can snag at the restaurant that still fit your keto lifestyle.
1. Texas Red Chili
Real talk: This one’s an appetizer (you’ll have to get the cup size), but chili topped with cheddar cheese is definitely a keto win. In fact, go ahead and ask for extra cheese on this one.
Per serving: 290 calories, 16 g fat (5 g sat fat), 865 mg sodium, 16 g carbohydrates, 4 g sugar, 4 g fiber, 21 g protein.
2. Grilled Salmon Salad
Can you really go wrong with salmon on top of salad on the keto diet? Nope—just make sure to ask for this meal without the croutons (every carb counts on the keto diet, people).
Per serving: 800 calories, 53 g fat (22 g sat fat), 1270 mg sodium, 18 g carbohydrates, 7 g sugar, 7 g fiber, 66 g protein.
3. Caesar Salad
If you’re not in the mood for a huge dinner-sized salad (like the Grilled Salmon Salad), stick to this cheesy, creamy keto favorite. But again, ask for it sans croutons.
Per serving: 420 calories, 39 g fat (9 g sat fat), 470 mg sodium, 11 g carbohydrates, 2 g sugar, 2 g fiber, 8 g protein.
4. Dallas Filet With Ribs
All right, so you can definitely get almost any steak on the Texas Roadhouse menu—the tricky part is, what to pair with it (or smother on top of it). In this case, go ahead and order a Sautéed Mushrooms smother sauce for just three extra carbs.
Per serving: 820 calories, 49 g fat (20 g sat fat), 1580 mg sodium, 12 g carbohydrates, 5 g sugar, 3 g fiber, 90 g protein.
5. Grilled BBQ Chicken With Sirloin
Meat with a side of meat is definitely a “do” on the keto diet—this one pairs barbecue chicken and steak. Pro tip: Ask for an extra pat of butter to melt over your steak (you can thank me later).
Per serving: 810 calories, 43 g fat (17 g sat fat), 1180 mg sodium, 16 g carbohydrates, 11 g sugar, 3 g fiber, 91 g protein.
6. Smothered Chicken Topped With Cream Gravy or Jack Cheese
It’s chicken smothered in either gravy or cheese—you really can’t go wrong.
Per serving (Cream Gravy version): 400 calories, 18 g fat (7 g sat fat), 690 mg sodium, 6 g carbohydrates, 3 g sugar, 3 g fiber, 50 g protein.
Per serving (Jack Cheese version) : 420 calories, 19 g fat (9 g sat fat), 720 mg sodium, 7 g carbohydrates, 3 g sugar, 3 g fiber, 55 g protein.
7. Grilled Pork Chops With Peppercorn Brown Sauce
Honestly, pork chops are an under-appreciated meat—but steak, chicken, and fish shouldn’t get all the fun. Go ahead and top this one with TR’s savory Peppercorn Brown Sauce for an extra kick.
Per serving: 410 calories, 23 g fat (8.5 g sat fat), 2250 mg sodium, 9 g carbohydrates, 1 g sugar, 2 g fiber, 42 g protein.
8. Grilled Salmon With Tartar Sauce
Yep, here’s another salmon dish (low-carb, high-fat—salmon is a total keto lifesaver). Go all out and top this one with tartar sauce for even more fat (like, 26 extra grams more).
Per serving: 740 calories, 59 g fat (11.5 g sat fat), 1040 mg sodium, 10 g carbohydrates, 6 g sugar, 0 g fiber, 45 g protein.
— Update: 06-01-2023 — cohaitungchi.com found an additional article How To Order Low Carb at Texas Roadhouse from the website www.ketovale.com for the keyword what can diabetics eat at texas roadhouse.
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Steakhouses are a good place to go if you must eat out on the keto diet, but it’s always best to eat at home whenever you can as it allows you to customize your macros.
Eating at home also ensures that no sneaky ingredients or sauces are added to your meals, kicking you out of ketosis or contributing to damaging inflammation.
However, if it comes down to eating at Taco Bell or a steakhouse, then it’s OK to eat here once in a while. In this article, we’ll show you how to eat low carb at Texas Roadhouse.
Tips for Eating Low Carb at Texas Roadhouse
Steakhouses are a good place to go for a meat-based dinner. However, you’ll need to be careful about what comes on and with your steak.
Keep in mind that there is a big difference between eating low-carb and being in ketosis. One wrong meal could change you back from a being fat-burner to a glucose-burner.
Here are the top three lowest carb dishes at Texas Roadhouse based on the website’s nutritional guide:
- New York/Kansas City Strip (1 gram of carbs)
- Grilled salmon (1 gram of carbs)
- Prime Rib (2 grams of carbs)
We’ve created a list of tips to help you stick to your low-carb diet while eating at Texas Roadhouse.
#1. Count your macros
If your goal is to stay in ketosis, then you’ll want to visit the Texas Roadhouse nutritional guide before you go there and determine what meals you can eat based on your macronutrient needs for the day.
Remember that to stay in ketosis, you need your carbohydrate intake to be five percent or less of your daily total calories. Your fat intake should be around 70-75 percent of your total calories while your protein should be right around 20 percent.
If your goal is to simply eat low-carb, then you don’t have to worry about these numbers so much. You might still want to take a peek at the nutritional menu just because it’s good to know what you’re ingesting.
To make sure you stay in ketosis, you’ll want to calculate your meal at Texas Roadhouse along with everything else you’ve eaten that day to make sure your macronutrient numbers add up.
#2. Stick with steak
This goes without saying, but always go with steak at a steakhouse. There are a couple reasons for this.
First, it’s a fattier cut of meat than chicken to support your high-fat diet. Second, steaks do not usually come smothered in sugar-laden sauces like burgers do.
Even the chicken specialties and country dinners at Texas Roadhouse are served deep fried or covered in gravy. This will take some special ordering on your part to make it low-carb.
The steak dishes are a fool-proof way to order low-carb as long as you get them with a low-carb vegetable or side salad instead of the potato that they usually come with.
Plus, they are offered in various sizes such as 10-ounce, 12-ounce or 16-ounce, so there is no way you can walk out of there feeling hungry.
#3. Beware of sauces
If you’re in the mood for a burger or ribs instead of a steak, then beware of added sauces. Many of the burgers offered at Texas Roadhouse come with some kind of sauce that you’ll need to ask to hold (along with the bun) if you want to eat low-carb.
Ribs aren’t always easy to eat without sauce, but you’ll need to ask for these dry if you plan on sticking to a low-carb diet.
#4. Go with a salad, but limit salad dressing
Texas Roadhouse offers a steakhouse or grilled chicken salad if you’re in the mood for something a little lighter.
Salads are nice because they supply you with a good amount of vitamins, fiber, and antioxidants from the lettuce greens. You’ll need to ask for olive oil and vinegar dressing in place of house dressing to make sure you’re avoiding sugary sauces.
Here is a list of the carb counts for the salad dressings offered at Texas Roadhouse (per 3 ounce serving):
- Bleu cheese: 5 grams carbs
- Ranch dressing: 5 grams carbs
- Caesar dressing: 6 grams carbs
- Honey French: 36 grams carbs
- Honey lime: 45 grams carbs
- Honey mustard: 16 grams carbs
- Italian: 17 grams carbs
- Low-fat ranch: 3 grams carbs
- Parmesan peppercorn: 6 grams carbs
- Thousand Island: 14 grams carbs
What To Order at Texas Roadhouse
We’ve gone through every dish on the Texas Roadhouse menu and placed it on a safe or unsafe list for your low-carb diet. We’ll start with the safest low-carb dishes and how to order them.
- Killer ribs (order without the steak fries and sauce)
- Grilled shrimp (hold the bread)
For all salads, hold the croutons and ask for oil and vinegar in place of house dressing:
- Caesar salad
- Chicken Caesar salad
- Grilled chicken salad
- Steakhouse filet salad
- House salad
Note: most restaurants won’t list oil and vinegar as a choice of dressing on their menu, but they can almost always accommodate this request if you ask for it. If they don’t have vinegar, then ask for a side of olive oil and lemon slices. Drizzle the olive oil over your salad and squeeze the juice of a lemon over it.
Steaks and ribs
All steaks come with your choice of two sides, so go with a house salad, sauteed mushrooms or onions, or fresh vegetables; avoid the corn, applesauce, rice, potatoes, chili, and green beans:
- Ft. Worth ribeye
- Dallas fillet
- USDA Choice sirloin
- New York Strip
- Bone-in ribeye
- Porterhouse T-bone
- Steak kabob (hold the risk and ask for extra veggies)
- Road kill
- Filet medallions (hold the rice and ask for extra veggies)
- Prime rib
- Full or half slab of ribs (order dry without the sauce)
Note: if you’re strict keto, you’ll want to ask what kind of vegetables come in your side dish. The safest options are steamed broccoli or grilled asparagus. If your vegetable medley comes with squash, peas, beans, or carrots, then don’t eat it and ask for a side salad instead. Avoid the mini-marshmallows and caramel sauce.
Chicken specialties, country dinners and dockside favorites
Just like with the steak dishes, order a house salad, sauteed mushrooms or onions, or fresh vegetables as your two sides:
- Portobello mushroom chicken (hold the portobello mushroom sauce)
- Smothered chicken (order with jack cheese instead of gravy)
- BBQ roasted half chicken (hold the BBQ sauce)
- Oven roasted half chicken
- Grilled BBQ chicken (hold the BBQ sauce)
- Grilled pork chops (no peppercorn sauce)
- Beef tips (hold the brown gravy, rice, and potatoes)
- Grilled salmon
- Grilled shrimp (hold the rice)
- Herb crusted chicken
Burgers and sandwiches
Order all burgers without the bun and any sauce that comes on it; get a side salad with oil and vinegar minus the croutons instead of fries:
- BBQ chicken sandwich (no BBQ sauce)
- Mushroom jack cheese sandwich
- All American cheeseburger
- Bacon cheeseburger
- Smokehouse burger (no BBQ sauce)
Order a house salad, sauteed mushrooms or onions, or fresh vegetables as your two sides:
- Grilled BBQ chicken combos (hold the BBQ sauce on both the chicken and ribs)
- BBQ roasted half chicken combos (hold the BBQ sauce on both the chicken and ribs)
- Ft. Worth ribeye combos (hold the BBQ sauce on the ribs)
- USDA choice sirloin combos (hold the BBQ sauce on the ribs)
- Dallas fillet combos (hold the BBQ sauce on the ribs)
Foods To Avoid at Texas Roadhouse
As promised, the following is a list of unsafe foods to eat while on a low-carb diet at Texas Roadhouse.
- All appetizers (note: you can get the basket of ribs dry and without the steak fries)
- Chilli (we’re unsure if the chili contains beans, so you’ll want to ask your server or avoid ordering this altogether)
- Chicken critter salad (this is the breaded and fried version of the grilled chicken salad, so just order the grilled chicken salad instead)
- Country fried chicken and sirloin
- Chicken critters
- Country veg plate (this is an OK dish if you’re vegetarian, but it contains too many carbs and not enough fat/protein for ketogenic or low-carb dieters)
- Pulled pork dinner (this dish would be suitable for low-carb if you could hold the BBQ sauce, but this does not appear to be an option as the meat is cooked in the sauce over low heat for several hours in a slow-cooker)
- Fried catfish
- Pulled pork sandwich (we assume this meat has been marinating in BBQ sauce for several hours, so it’s best not to attempt to eat it even if you can hold the additional sauce that comes on the sandwich)
- All sweetened beverages
- All soups
Your best option for eating low-carb at Texas Roadhouse is to order a steak of your choice and pair it with a side salad and low-carb veggies. Steaks don’t usually come smothered in BBQ sauce or fried like some of the burgers and chicken dishes do. This makes them easier to order without having to make a special request. If you’re strict keto, then you’ll want to pay attention to what type of veggies come in your side dish.
Stick with steamed broccoli and other low carb vegetables and avoid carrots, and peas. If you’re just doing low carb, then feel free to enjoy a baked sweet potato with sour cream and cheese along with steamed broccoli to go with your steak. If you’re doing strict keto, just stick to meat and low carb veggies. Everything else might kick you out of ketosis.
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— Update: 07-01-2023 — cohaitungchi.com found an additional article The Best & Worst Menu Items at Texas Roadhouse from the website www.eatthis.com for the keyword what can diabetics eat at texas roadhouse.
Texas Roadhouse is famed for its buttery, fluffy rolls and honey cinnamon butter, however, the steakhouse fries up (quite literally) various other mouthwatering meals, sides, and pre-meal appetizers. We wanted to showcase a few Texas Roadhouse menu items, specifically the very worst and the very best from nine sections of the menu. To accomplish such a feat, we consulted nutrition expert Kelli McGrane MS, RD for Lose It!, a food tracking app, to pick out which items she thought were the best for your health as well as which ones are the absolute worst.
See which Texas Roadhouse menu items got the stamp of approval and which ones got the ax.
McGrane was torn between Texas Roadhouse’s Chili Cheese Fries and Cactus Blossom, but ultimately she said the giant fried onion is the worst for you of the two. While they are both very high in sodium, the dipping sauce is what puts the Cactus Blossom over the edge in calories, fat, and sodium.
“Before the sauce, the appetizer contains a whopping 1,700 calories—more than some of us need in an entire day—and more than twice the daily sodium recommendation,” she says. “With the sauce, you’re talking a meal-sized amount of calories, fat, and sodium.”
And to think this menu item falls underneath the “Just For Starters” portion of the menu. What could you possibly stomach after nibbling on this caloric beast?
From the Cactus Blossom to the Tater Skins, Texas Roadhouse doesn’t offer a lot of health-conscious choices in its lineup of appetizers.
“While all starter options are very high in sodium, your best bet is the grilled shrimp, which is the lowest in saturated fat (3 grams) and sodium (1,240 milligrams),” advises McGrane. “It’s also high in protein and contains just 240 calories.”
However, the dietitian suggests skipping the butter dipping sauce that comes with it, since it adds 18 grams of fat—8 grams of which are saturated—and 430 milligrams of sodium. Since the main meals served here are high in sodium, it’s best to keep this number as low as possible, especially since the shrimp itself will already cost you over 1,000 milligrams of the salty stuff. Consider splitting this appetizer between another person or two!
Imagine several pieces of grilled, plump, and salty shrimp atop this house salad.
“While it sounds lighter than some of the other options, the Grilled Shrimp House Salad is actually the worst option for a dinner-sized salad,” says McGrane. Why?
Without the dressing, this meal costs you just over 1,000 milligrams more sodium than you need in one day as well as a day’s worth of saturated fat.
“While 710 calories may not sound like much, even if you add the lowest calorie dressing (honey french), you’ll end up with a salad containing over 1,000 calories,” she says.
“While all salad options are quite high in sodium and saturated fat, the healthiest choice is their Chicken Critter Salad. Including dressing, it’s the lowest in calories and saturated fat,” says McGrane.
We suggest adding the honey French dressing or, if the restaurant offers, a drizzle of olive oil and vinegar as the dressing.
Steaks and Ribs
“The least healthy option is a tie between the Full Stack of Ribs and the 20-ounce Bone-In Ribeye. Both are over 1,400 calories and contain more than 40 grams of saturated fat,” says McGrane. “They’re also very high in sodium and thanks to the BBQ sauce, the ribs also contain 10 grams of sugar.”
The protein content with this meal is also outrageously high—your body cannot metabolize this much protein at one time. Experts say that the body can only properly break down and digest about 30-35 grams of protein per sitting. Excess protein consumed, and that’s not burned off through exercise, typically stores as fat instead of contributing to muscle mass.
This steak contains double the maximum amount of saturated fat you should consume daily. Save your heart from the stress it will endure trying to digest this beast and order something that’s less than half the size, such as the option below.
McGrane says that the healthiest steak option you could pick is the 6-oz Choice Sirloin since it costs you the least amount of calories and fat. It also contains more than enough protein. Add a vegetable on the side to complete the meal!
“At 1,510 calories it’s the highest option on the combo menu. It has 111 grams of fat—the same amount that’s in 10 tablespoons of butter, and a whopping 46 grams of saturated fat,” says McGrane.
Even more disturbing is the trans fat content at a whopping 6 grams. Considering you shouldn’t consume trans fat in your diet, this makes us very concerned that one meal packs so much artery-clogging fat. Steer clear of this menu item friends.
“The Grilled BBQ Chicken with 6-ounce Sirloin is your healthiest bet, as it’s the lowest in calories, saturated fat, and sodium,” McGrane shares.
“Avoid the Sierra Chicken Pasta, which contains nearly half of your calorie needs for the day, and is high in total and saturated fat. It also contains more than half of your daily sodium needs,” says McGrane.
Yeah, we’ll happily pass!
McGrane says the Grilled BBQ Chicken is hard to beat with under 300 calories and less than 400 milligrams of sodium. It also packs a lot of protein, so this chicken is satiating on its own.
“The Beef Tips are your least healthy option, regardless if you choose the ones with mashed potatoes or seasoned rice,” says McGrane. “While the mashed potato option is higher in saturated fat (24 grams compared to 17 grams), the seasoned rice is very high in sodium with 4,910 milligrams compared to 4,090 milligrams—both of which are almost double the amount of recommended sodium for the day.”
McGrane says that excluding the sodium content, the single Grilled Pork Chop is the healthiest option under the country dinner section of the menu at Texas Roadhouse.
“With just 290 calories it leaves plenty of room for a side dish. It’s also the lowest option in saturated fat while still providing filling protein. However, with 1,620 milligrams of sodium, it’s still a very high-sodium option,” she explains.
If the fish and chips dish with steak fries is offered at your local Texas Roadhouse, McGrane recommends you steer clear of ordering it.
“While it’s high in fat, what really makes it stand out is it’s 4,770 milligrams of sodium—more than twice as much sodium you should have in one day,” she says. “And this is all before adding the tartar sauce, which adds an additional 390 calories, 38 grams of fat, 5 grams of saturated fat, 530 milligrams of sodium and 9 grams of sugar.”
If you’re craving something from the dockside favorites portion of the menu, the 5-ounce serving of salmon is undoubtedly the best option.
“With just 320 calories and 500 milligrams of sodium, it’s a healthier option that also leaves a little wiggle room for dipping in tartar sauce, which contains 260 calories, 3.5 grams of saturated fat, and 360 milligrams of sodium,” says McGrane.
She suggests only using half of the tartar sauce given because the salmon already provides healthful omega-3 fatty acids which fight inflammation—no need to add more fat!
Burgers and Sandwiches
“With 1,200 calories and 33 grams of saturated fat, the Smokehouse Burger contains nearly 5 times more calories and 11 times more saturated fat than a regular hamburger from popular fast food joints,” says McGrane. “It also exceeds your daily recommended sodium limit, and remember, that’s all without any fries on the side.”
“While the BBQ Chicken Sandwich is slightly lower in calories and saturated fat, I recommend the Mushroom Jack Chicken Sandwich as you get the benefit of having mushrooms, which are good sources of vitamins and minerals including B vitamins, copper, selenium, and potassium,” explains McGrane. “It’s also much lower in sugar than the BBQ Chicken Sandwich, with just 5 grams. However, at 820 calories and 16 grams of saturated fat, you may want to skip the fries.”
“The Loaded Baked Potato side is higher in calories, fat, saturated fat, and sodium than the other side options. It contains as many calories as a main entrée and more than your daily recommended amount of sodium,” says McGrane.
“[At] just 90 calories, it’s one of the lowest sides in saturated fat and sodium, while still being nutritious thanks to mushrooms being naturally rich in several vitamins and minerals,” says McGrane.
Add this side to the 6-ounce Choice Sirloin or 5-ounce salmon for a boost in zinc!
— Update: 07-01-2023 — cohaitungchi.com found an additional article Keto Texas Roadhouse Guide | Low Carb Meal Ideas from the website nobunplease.com for the keyword what can diabetics eat at texas roadhouse.
I’ve had a lot of requests for this one — the Keto Texas Roadhouse Guide!
With monstrous slabs of meat and dishes loaded with sugar and butter, it’s no wonder the food at Texas Roadhouse is delicious.
With that being said, I was shocked to find that they also had such a good amount of low carb options!
Pretty standard steakhouse affair. Stick to meats, salads and low carb veggies with butter.
Most meat is naturally low carb, but be mindful of the calories. The high fat content in meat makes it easy to overeat if not careful.
Overall, Texas Roadhouse is a great spot for anyone, including those of us following a low carb diet.
- Texas Red Chili, cup
(290 calories 16g fat 16g carbs 4g fiber 21g protein)
- Loaded Potato Soup, cup
(150 calories, 10g fat, 15g carbs, 2g protein)
Dressing not included unless mentioned. Check the Texas Roadhouse menu for seasonal options.
- California Chicken Salad
(740 calories, 41g fat, 20g carbs, 11g fiber, 78g protein)
- Chicken Caesar Salad with dressing
(1050 calories, 81g fat, 22g carbs, 8g fiber, 63g protein)
- Grilled Chicken Salad
(810 calories, 45g fat, 20g carbs, 7g fiber, 85g protein)
- Grilled Salmon Salad
(800 calories, 53g fat, 18g carbs, 7g fiber, 66g protein)
- Grilled Shrimp House Salad
(730 calories, 44g fat, 22g carbs, 6g fiber, 65g protein)
- Grilled Shrimp Caesar Salad with dressing
(970 calories, 80g fat, 24g carbs, 5g fiber, 42g protein)
- Salmon Caesar Salad with dressing
(1150 calories, 104g fat, 22g carbs, 6g fiber, 35g protein)
Dressings for Dinner-Sized Salads
The Dinner-Sized salads come with 3 oz of dressing. These are the lowest carb dressings offered at this chain restaurant.
- Bleu Cheese
(420 calories, 45g fat, 5g carbs, 3g protein)
(460 calories, 48g fat, 6g carbs, 3g protein)
- Low Fat Ranch
(330 calories, 30g fat, 3g carbs, 3g protein)
- Parmesan Peppercorn
(320 calories, 32g fat, 6g fat, 5g protein)
(430 calories, 47g fat, 5g carbs, 0g protein)
- Caesar Salad with dressing
(420 calories, 39g fat, 11g carbs, 2g fiber, 8g protein)
- House Salad
(230 calories, 16g fat, 9g carbs, 2g fiber, 13g protein)
Dressings for Side Salads
The side salads come with 2 oz of dressing.
- Bleu Cheese
(280 calories, 30g fat, 4g carbs, 2g protein)
(310 calories, 32g fat, 4g carbs, 2g protein)
- Low Fat Ranch
(220 calories, 20g fat, 2g carbs, 2g protein)
- Parmesan Peppercorn
(220 calories, 22g fat, 4g fat, 3g protein)
(290 calories, 31g fat, 4g carbs, 0g protein)
- Bone-In Ribeye, 20 oz
(1480 calories, 101g fat, 20g carbs, 4g fiber, 143g protein)
- Dallas Filet, 6 oz
(270 calories, 10g fat, 6g carbs, 2g fiber, 45g protein)
- Dallas Filet, 8 oz
(360 calories, 13g fat, 8g carbs, 2g fiber, 60g protein)
- Ft. Worth Ribeye, 10 oz
(800 calories, 60g fat, 2g carbs, 65g protein)
- Ft. Worth Ribeye, 12 oz
(960 calories, 72g fat, 2g carbs, 78g protein)
- Ft. Worth Ribeye, 16 oz
(1280 calories, 96g fat, 3g carbs, 103g protein)
- New York/Kansas City Strip, 8 oz
(420 calories, 22g fat, <1g carbs, 57g protein)
- New York/Kansas City Strip, 12 oz
(640 calories, 33g fat, 1g carbs, 57g protein)
- Porterhouse T-Bone, 23 oz
(1040 calories, 54g fat, 1g carbs, 139g protein)
- Prime Rib, 10 oz
(780 calories, 59g fat, 2g carbs, 62g protein)
- Prime Rib, 12 oz
(940 calories, 71g fat, 2g carbs, 75g protein)
- Prime Rib, 16 oz
(1250 calories, 95g fat, 2g carbs, 99g protein)
- Road Kill
(720 calories, 53g fat, 7g carbs, 3g fiber, 54g protein)
“Steak Smothers” are additional toppings you can add to your steak. Some low carb options include:
- Jack cheese
(100 calories, 8g fat, 0g carbs, 7g protein)
- Sautéed mushrooms
(60 calories, 5g fat, 3g carbs, 2g protein)
- Sautéed onions
(90 calories, 7g fat, 6g carbs, 0g protein)
- Brown gravy
(70 calories, 6g fat, 3g carbs, 0g protein)
- Fire-roasted green chiles
(80 calories, 7g fat, 2g carbs, 1g fiber, 0g protein)
- Peppercorn Brown Sauce, 3 oz
(120 calories, 11g fat, 5g carbs, 0g protein)
- Ribs, half slab
(900 calories, 63g fat, 9g carbs, 3g fiber, 72g protein)
- Ribs, full slab
(1450 calories, 102g fat, 15g carbs, 4g fiber, 116g protein)
- California Grilled Chicken
(490 calories, 22g fat, 23g carbs, 6g fiber, 55g protein)
- Double Bacon BBQ Chicken
(730 calories, 43g fat, 15g carbs, 2g fiber, 71g protein)
- Grilled BBQ Chicken
(260 calories, 3.5g fat, 10g carbs, 2g fiber, 46g protein)
- Herb Crusted Chicken
(250 calories, 4g fat, 6g carbs, 3g fiber, 47g protein)
- Portobello Mushroom Chicken
(430 calories, 19g fat, 6g carbs, 3g fiber, 59g protein)
- Smothered Chicken with cream gravy
(400 calories, 18g fat, 11g carbs, 3g fiber, 50g protein)
- Smothered Chicken with jack cheese
(420 calories, 19g fat, 7g carbs, 3g fiber, 55g protein)
- Grilled Pork Chops, single
(290 calories, 12g fat, 4g carbs, 1g fiber, 41g protein)
- Grilled Pork Chops, double
(580 calories, 25g fat, 7g carbs, 2g fiber, 82g protein)
- Grilled Salmon, 5 oz
(320 calories, 24g fat, <1g carbs, 27g protein)
- Grilled Salmon, 8 oz
(480 calories, 33g fat, 1g carbs, 45g protein)
Burgers & Sandwiches
Nutrition information (specifically carb count) for bunless burgers and sandwiches not available, though you are probably safe ordering them without a bun.
Sides & Extras
There are plenty of low carb veggie options. I usually go for a side salad or:
- Sautéed Mushrooms
(90 calories, 7g fat, 4g carbs, 3g protein)
- Fresh vegetables
(190 calories, 15g fat, 12g carbs, 5g fiber, 4g protein)
- Cottage Cheese
(160 calories, 8g fat, 8g carbs, 18g protein)
(330 calories, 31g fat, 14g carbs, 2g fiber, 1g protein)
- Green Beans
(100 calories, 3g fat, 13g carbs, 2g fiber, 6g protein)
Full Nutrition: Texas Roadhouse
Where is your favorite places to dine out on the Keto diet?