Outback Steakhouse appeals to many casual diners, making it one of the more popular restaurant chains. In addition to steak, Outback has quite the menu variety including salads, seafood, burgers, and a slew of apps and sides. Which menu items are the best to order in terms of nutrition?
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As a Registered Dietitian, I scoured Outback’s menu and nutrition stats. Spoiler alert: most of the menu items are very high in both calories and fat – making the pickings slim. Fear not, though – there are still plenty of healthy options for you to enjoy at Outback Steakhouse! Stay tuned for my top seven picks…
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But first, a quick note about sodium. Restaurant meals are notoriously high in sodium, so I’m not including those stats. It’s hard enough to find a meal that is below 1000 calories and not sky high in saturated fat, so let’s not complicate things by trying to find lower-sodium options, too!
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You might think of salads as the healthiest choices at restaurants, but that’s not always the case – especially at Outback Steakhouse. Did you know that most of their salads are near 1,000 calories WITHOUT the dressing? The lowest-calorie salad they offer has more saturated fat than any of my top seven picks, so you won’t find any salads in the lineup, which starts NOW!
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Sirloin steak is leaner than other popular steak cuts like prime rib, ribeye, and New York Strip. Keeping your saturated fat (the kind found in animal-based protein, especially red meat) intake moderate is just one of the ways to help promote overall heart health.
Nutrition stats: 400 calories, 22 grams of fat (7 grams saturated), 4 grams of carbohydrates, 47 grams of protein
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Filet Mignon is popular because it’s more tender than other cuts of steak like sirloin. This one is a bit higher in fat than the sirloin in #1, but it’s still much lower in total fat (and saturated fat) than the majority of the menu items at Outback – including some of the salads!
Nutrition stats: 480 calories, 31 grams of fat (9 grams saturated), 2 grams of carbs, 47 grams of protein
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Shrimp is a nice lean protein alternative to the fattier cuts of steak offered at Outback. If you want to cut back on the fat even more, you could ask for your entree to be served without the rémoulade sauce. Like all of the meals so far, this one is low-carb and keto-friendly for those following special diets.
Nutrition stats: 620 calories, 44 grams of fat (8 grams saturated), 3 grams of carbohydrates, 58 grams of protein
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If you want to mix it up a bit, the sirloin and grilled chicken combo is another good option. Chicken is leaner than red meat, so combining it with the steak gives you all the protein without adding more fat.
Nutrition stats: 640 calories, 37 grams of fat (9 grams of saturated), 13 grams of carbohydrates, 67 grams of protein
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This is the lowest-fat option in my lineup, but I know it won’t appeal to everyone – especially those who go to a steakhouse for steak! (Fair enough.)
If you’re not a fan of steak but still want a filling, high-protein meal that isn’t sky-high in calories or fat, this is an excellent choice.
Nutrition stats: 520 calories, 21 grams of fat (5 grams saturated), 22 grams of carbohydrates, 62 grams of protein
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This one is a bit high in fat, but still lower in fat than many of the other options at Outback Steakhouse. The majority of the fat comes from more heart-healthy unsaturated fats with only 10 of the total 54 grams being saturated fat.
Nutrition stats: 670 calories, 54 grams of fat (10 grams saturated), 1 gram of carbohydrate, 45 grams of protein
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Yes, you read that right – a kid’s menu item. I was trying to find another menu item I’d recommend from the regular menu, but this one stood out to me as a good option for adults thanks to its more generous calorie and protein content. Pair it with some healthy sides (more on that next) and you’ll have a perfectly respectable grown-up meal.
Nutrition stats: 480 calories, 25 grams of fat (10 grams saturated), 33 grams of carbs, 29 grams of protein
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Most of the entrees at Outback Steakhouse come with a choice of two sides. Here are the ones I’d suggest:
- Homestyle mashed potatoes
- Plain baked potato (regular or sweet) – with a pat of butter
- Broccoli
- Green beans
- Asparagus
- House salad (I recommend the Light Balsamic Vinaigrette out of the choices offered, but it’s not low-carb for those wanting it)
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Here are those menu items again:
#1: Outback Center Cut Sirloin (8 oz.)
#2: Victoria’s Filet Mignon (6 oz.)
#3: Grilled Shrimp on the Barbie Entree
#4: Sirloin 5 oz. & 5 oz. Grilled Chicken (Combo)
#5: Grilled Chicken on the Barbie (8 oz.)
#6: Grilled Salmon with Remoulade
#7: Kids Chicken Tenders
If you’re curious what I’d choose as a dietitian, I’ll share my top pick next!
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I’ve come to enjoy steak a lot more than I used to (ever since my pregnancies – probably because I needed the iron!), which is why I’d choose the center cut sirloin and pair it with a baked potato with butter and asparagus or broccoli.
How about you? Let me know your top choice from my list in the comments!
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