Do you know someone who only wants to order steak when you go out to eat? I do, so steakhouses are a go-to for our family. If you live near one of the over 500 locations of this chain, what are the healthier choices on the menu?
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As a Registered Dietitian, I dove into the nutrition information guide Longhorn Steakhouse to find the answer to that question. I’ll review seven of my top favorite meals, along with some other tips on how to enjoy eating out while staying aligned to your health and nutrition goals.
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You’ll notice that I don’t include the sodium content in the nutrition facts for each meal – just calories, fat, carbohydrates (carbs), and protein. Restaurant meals are typically pretty high in sodium, so even the healthier choices aren’t considered low-sodium. If you’re on a salt-restricted diet, please talk to your healthcare provider about safely dining out!
Now to the top 7 meals…
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Salmon is an excellent choice wherever you choose to dine out. It’s loaded with heart-healthy fat and protein to help keep you full. Pair it with a healthy side (I’ll get to that towards the end) and this is an incredibly nutritious meal.
Nutrition stats: 430 calories, 23 grams of fat (4 grams saturated), 3 grams of carbohydrates, 47 grams of protein.
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This entree salad tops greens, cucumbers, and tomatoes with grilled sirloin steak. Sirloin is one of the leanest cuts of steak, and it’s protein-packed to help you feel full (because leaving a restaurant still feeling a little hungry is the WORST).
Be sure to go easy on the dressing to keep the fat, calories, and sugar in check! (See the last slide for Longhorn Steakhouse dressing recommendations!)
Nutrition stats: 490 calories, 26 grams of fat (12 grams saturated), 22 grams of carbohydrates, 45 grams of protein
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If you’re not a steak fan, no problem. Even though they’re breaded, these chicken tenders aren’t outrageously high in fat – six tenders stays below the 500 calorie range, which gives you some room for adding some healthy side dishes (more on that soon).
Nutrition stats: 420 calories, 22 grams of fat (4 grams saturated), 19 grams of carbohydrates, 36 grams of protein
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Shrimp packs a TON of protein without contributing a significant amount of calories. Even with all the protein, you’ll probably want to add some sides to it to make it a full meal since it’s only 160 calories, which is more snack-sized. The grilled shrimp by itself could also make a great light appetizer, though!
Nutrition stats: 160 calories, 3 grams of fat (1.5 grams saturated), 2 grams of carbohydrates, 30 grams of protein
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This “tender center cut” steak is packed with protein, very low in carbs (for those who might be on a low-carb or keto diet), and is more modest in the fat content compared to many other cuts of steak. Pair it with one of the healthier sides that I’ll review at the end and you’re good to go!
Nutrition stats: 450 calories, 19 grams of fat (7 grams saturated), 3 grams of carbs, 56 grams of protein
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If you love steak but don’t want it on a salad, here’s another one for you. Lean sirloin will save you a ton of fat compared to other cuts of steak (like ribeye or T-bone) without skimping on the filling protein.
Nutrition stats: 390 calories, 16 grams of fat (6 grams saturated), 2 grams of carbohydrates, 51 grams of protein
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Among the few soup choices Longhorn Steakhouse has, this one stands out as the best overall – though it is a little lower in protein than I’d like. Hey – you can pair it with the grilled shrimp from earlier to really give it a protein boost!
Nutrition stats: 250 calories, 15 grams of fat (8 grams saturated), 23 grams of carbs, 10 grams of protein
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Entrees often come with sides, so which ones are the better choices? Fortunately, Longhorn Steakhouse has outdone themselves and has several good options!
- Steamed asparagus
- Crispy Brussels sprouts
- Plain baked potato (with a pat of butter – not “loaded”)
- Steamed broccoli
- Plain sweet potato (with a pat of butter)
- Seasoned rice pilaf
- Mixed greens salad
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Salad can be a bit dry (and not as flavorful) without dressing. Regardless of the dressing you choose, remember to use it lightly to avoid getting extra fat, sugar, and calories that might tip your meal outside of your nutrition goals. Let’s look at some of the options…
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There’s not a single dressing that is stellar across the board – dressings rarely are, though. I’ve rounded up a few in terms of lowest in calories, lowest in fat, and lowest in carbs (per 1.5 ounces for all).
Lowest-calorie AND lowest-fat: Raspberry Vinaigrette – 60 calories, 0.5 grams of fat (high in sugar, though)
Lowest-carb: Ranch dressing – 2 grams of carbs
Decent middle-ground: Blue Cheese (lower in calories than ranch, but lower in sugar than Raspberry Vinaigrette)
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To summarize, the best 7 meals at Longhorn Steakhouse according to this dietitian are:
- Longhorn Salmon
- 7-Pepper Sirloin Salad
- Hand-Breaded Chicken Tenders
- Redrock Grilled Shrimp
- Flo’s Filet
- Renegade Sirloin
- Shrimp and Lobster Chowder
I have to ask…
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…what’s YOUR favorite? Let me know in the comments!
For me, I’m going for the Longhorn Salmon, but if I’m in the mood for steak I’m 100% going for Flo’s Filet, asparagus, and a baked potato!
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