Dine at a restaurant known for it Portions the size of Texas it may seem like you have to throw in the towel when it comes to your health goals. With only appetizers providing a day’s worth of calories, making low-calorie choices at Texas Roadhouse can be daunting. But rest assured, it’s possible to enjoy your meal while keeping your calories in check when you go with these eight better-for-you menu choices.

As a registered dietitian, I share with you go to orders I recommend it to my clients, along with tips on what to keep in mind nutritionally when dining out. While calorie control is key to weight management, a balanced diet is about more than just counting numbers.

In this article, we’ll explore exactly what and how to order Texas Roadhouse’s eight best low-calorie orders to fill you up without filling you up. And for more healthier menu items, be sure to check out The healthiest Texas Roadhouse orders—and what to skip.

How many calories are in Texas Roadhouse Low Calorie Meals?

Your calorie needs it is based on your individual activity level, age and gender. While some individuals may need more calories due to their active lifestyle, others may need less. Consulting a dietitian is the best way to determine your specific needs.

A rule of thumb when dining out is to aim for about 500 calories per meal and 250 calories per snack to help keep you within a time frame. Daily intake of 2,000 calories. However, don’t just focus on calories! You should check the nutrition facts to make sure the dish you have in mind has some dietary fiber and limited amounts of the trio of S’s (saturated fat, sodium and added sugars).

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What to look for in healthy, low-calorie orders

In addition to choosing low-calorie menu items, we also considered additional nutritional criteria to ensure they are the healthiest and most well-balanced options.

• A dose of dietary fiber: Fiber keeps you going fuller for longer, minimizing snacking between meals, which can contribute to excess calories in the daily intake. Ordering items with fiber can support your health goals when dining out. The more the merrier is my motto when it comes to fiber, especially since most Americans don’t eat enough. Try menu options that contain at least 3 grams of fiber and add vegetables (without butter or salt) to increase fiber whenever possible.

• Limit saturated fat: High saturated fat intake is linked to health risks, including those coinciding with obesity. The Dietary Guidelines for Americans suggests limiting saturated fat to no more than 10% of daily calories, which means less than 7 grams per main meal and under 3 grams per side dish.

• Monitor your sodium levels: The recommended daily sodium intake is less than 2,300 milligrams. To stay within this guideline, try to choose main meals with less than 800 milligrams of sodium and side dishes with less than 400 milligrams to help manage your total intake.

• Minimize added sugars: While added sugars aren’t listed on most online menus, aim to select those items without heavy dressings, or skip the dressing and ask for olive oil and vinegar (a natural sugar-free dressing) instead. The Dietary Guidelines recommend keeping added sugars to less than 6% of total calories per day.

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The best low-calorie orders at Texas Roadhouse

• Grilled salmon with fresh vegetables
• Texas Red Chili with Beans
• Grilled salmon salad
• Grilled chicken for kids with fresh vegetables and cola or diet water
• California Chicken Dinner
• Homemade Salad with Low-Fat Ranch Dressing (omit cheese)
• Fresh steamed vegetables
• Grilled shrimp

Grilled salmon with fresh vegetables

Nutrition (per serving):
Calories: 430
Fat: 29 g (Saturated fat: 7 g)
Sodium: 750 mg
Carbohydrates: 14 g (Fibre: 6 g, Sugar: 5 g)
Protein: 30 g

We all need to eat more seafood, such as 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 it. With 30 grams of protein, 6 grams of fiber and only 430 calories, it delivers a grand slam when it comes to nutrition. Be sure to ask the waiter to hold the lemon butter to keep your saturated fat and total calories in check.

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Texas Red Chili With Beans

Nutrition (per 1-cup serving):
Calories: 210
Fat: 10 g (Saturated fat: 4 g)
Sodium: 640 mg
Carbohydrates: 14 g (fibre: 4 g, sugar: 3 g)
Protein: 16 g

Whether you’re ordering it for a main meal with a house salad or opting for it to satisfy your hunger pangs, a cup of chili is a great option that packs both fiber and protein. For example, a 1-cup serving of Texas Red Chili with Beans contains 16 grams of protein and 4 grams of filling fiber. I always go for bean chili because those beans provide both plant-based protein and a hearty dose of fiber that will keep your hangover at bay. Don’t be afraid of the red meat in this chili, because even with its addition, the saturated fat content is only 4 grams, it fits perfectly with a balanced meal plan.

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Grilled salmon salad

Calories: 460
Fat: 27 g (Saturated fat: 6 g)
Sodium: 470 mg
Carbohydrates: 19 g (Fiber: 5 g, Sugar: 9 g)
Protein: 38 g

Another great option to help you date omega-3 add that grilled salmon with a salad. Just ask to hold off on the bacon and cheese, as that will bring you over 22 grams of saturated fat and 1,310 milligrams of sodium in the serving. Instead, you’re left with just 6 grams of saturated fat and 470 milligrams of sodium to pair perfectly with the 38 grams of protein and 5 grams of filling fiber. Trust me, you’ll leave satisfied and ready to get through whatever the day throws at you.

Grilled chicken for kids with fresh vegetables and cola or diet water

Nutrition (per serving):
Calories: 300
Fat: 17 g (Saturated fat: 5 g)
Sodium: 580 mg
Carbohydrates: 13 g (Fiber: 6 g, Sugar: 4 g)
Protein: 27g

There’s no shame in ordering from the kids’ menu. In fact, if allowed, it’s one of my favorite trade-offs for customers to keep their calories under control while still being able to satisfy 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 Grilled chicken for kids with fresh vegetablesyou will be pleasantly pleased when you ask for this choice.

California Chicken Dinner

Nutrition (per serving):
Calories: 390
Fat: 18 g (Saturated fat: 7 g)
Sodium: 620 mg
Carbohydrates: 6 g (fibre: 5 g, sugar: 2 g)
Protein: 55 g

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 at California locations) is a top recommendation for my clients because not only does it contain 55 grams of high-quality protein, but it’s also relatively moderate in saturated fat at 7 grams and keeps your sodium down under control for an entree with only 620 milligrams. . Skip the honey-lemon dressing (a source of added sugar) and ask for salsa paired with avocado. At just 390 calories, this low-calorie choice is hard to beat.6254a4d1642c605c54bf1cab17d50f1e

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Homemade Salad with Low-Fat Ranch Dressing (omit cheese)

Nutrition (per serving):
Calories: 280
Fat: 23 g (Saturated fat: 4 g)
Sodium: 660 mg
Carbohydrates: 12 g (fibre: 2 g, sugar: 6 g)
Protein: 8 g

It may seem plain and simple, but I’m here to argue that a traditional homemade salad it really is a great snack option that should not be ignored. In fact, when you order Texas Roadhouse House Salad with low-fat, cheese-free ranch dressing, you get 8 grams of protein and 2 grams of dietary fiber. While the sodium is still a little high for a snack at 660 milligrams, you can cut that down even further by asking to keep the dressing on one side and only using what you need. Plus, you can even keep the croutons and ask for an extra serving of tomato for an even higher fiber boost.

Fresh steamed vegetables

Nutrition (per serving):
Calories: 190
Fat: 15 g (Saturated fat: 4.5 g)
Sodium: 480 mg
Carbohydrates: 13 g (fibre: 5 g, sugar: 4 g)
Protein: 3g

With 5 grams of dietary fiber and only 190 calories, the dietitian’s favorite part, fresh steamed vegetablesit’s a win-win in my book. While you can always ask the waiter to omit the lemon-pepper butter (which will shave off most of the fat and sodium), be sure to ask for a side of olive oil afterward. You want some dietary fat to help absorb the fat-soluble vitamins in broccoli and carrots, so adding a little oil can go a long way.

Grilled shrimp

Nutrition (per serving):
Calories: 70
Fat: 1.5 g (Saturated fat: 0.5 g)
Sodium: 1,080 mg
Carbohydrates: 1 g (fibre: 0 g, sugar: 0 g)
Protein: 13g

Here’s the deal, sometimes when dining out, you may need to skip one nutrient you’re trying to limit (like sodium here) in the name of increasing another (in this case, protein.) Although I don’t like the fact that this appetizer or snackit’s so high in sodium, I 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 by opting for freshly prepared foods at home so you can control how much salt you eat.

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