The 8 Best Low-Calorie Takeaways in Texas

Have dinner in a restaurant known for its Texas servings it may seem like you have to throw in the towel when it comes to your health goals. With just the appetizers to provide the calories for the day, choosing low-calorie options at Texas Roadhouse can seem overwhelming. But rest assured, you can enjoy your meal while keeping your calories in check if you go into it with these eight best-for-you menu options in mind.

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

In this article, we’ll look at what and how to order eight of the best low-calorie orders at Texas Roadhouse to fill you up without filling you up. And for more healthy menu items, be sure to check out The healthiest orders in Texas and what to skip.

How many calories are in Texas Roadhouse’s “low calorie” meals?

Your calorie needs based on your individual activity level, age and gender. While some people may need more calories due to an active lifestyle, others may need less. Consultation with a nutritionist is the best way to determine your specific needs.

A general rule of thumb when dining out is to aim for around 500 calories per meal and 250 calories per snack to help you stay within range 2000 calories per day. Don’t just focus on calories though! You need to check the nutrition facts to make sure a dish contains 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 selecting low-calorie menu items, we also considered additional nutritional criteria to ensure that these are the healthiest and most well-balanced options.

• Dietary fiber dose: Fiber keeps you going fuller longer, minimizing snacking between meals, which can add extra calories to your daily intake. Ordering fiber-rich foods 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 of it. Aim for menu options that contain at least 3 grams of fiber, and add vegetables (without butter or salt) to increase fiber whenever possible.

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

• See sodium level: The recommended daily sodium intake is less than 2,300 milligrams. To meet this guideline, try to choose entrees with less than 800 milligrams of sodium and side dishes with less than 400 milligrams to control your overall intake.

• Minimize added sugar: Although added sugar is not mentioned on most online menus, try to choose these dishes without thick sauces, or skip the dressing and ask for olive oil and vinegar (a natural, sugar-free dressing) instead. Dietary guidelines recommend adding sugar to 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
• Baby grilled chicken with fresh vegetables and Diet Coke or water
• California Chicken Dinner
• Homemade salad with low-fat ranch dressing (no 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 (fiber: 6 g, sugar: 5 g)
white: 30 g

We all need to eat more seafood, such as salmon, to get the benefits of omega-3 fatty acids. The Grilled salmon with fresh vegetables at Texas Roadhouse this is a great way to do it. With 30 grams of protein, 6 grams of fiber and only 430 calories, it packs a punch when it comes to nutrition. Just be sure to ask your waiter to hold the lemon butter to keep the saturated fat and total calories in check.

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Texas red chili with beans

Nutritional value (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)
white: 16 g

Whether you order it as a main meal with a house salad or choose it to satisfy your hunger during a snack, a cup of chili is a great option that contains both fiber and protein. For example, a portion of 1 cup Texas red chili with beans contains 16 grams of protein and 4 grams of fiber. I always go for chili with beans because these beans contain both plant-based protein and a hearty dose of fiber that will keep you from eating. Don’t be afraid of the red meat in this chili, because even with it added, the saturated fat content is only 4 grams, which fits nicely into 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)
white: 38 g

Another great option to help you meet yours omega-3 adds this grilled salmon with salad. Just ask to hold the bacon and cheese, because you’ll get more than 22 grams of saturated fat and 1,310 milligrams of sodium in your meal. Instead, you’re left with just 6 grams of saturated fat and 470 milligrams of sodium, which pair perfectly with 38 grams of protein and 5 grams of saturated fiber. Trust me, you’ll leave satisfied and ready to tackle whatever the day holds.6254a4d1642c605c54bf1cab17d50f1e

Baby grilled chicken with fresh vegetables and Diet Coke or 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)
white: 27 g

Feel free to order a children’s menu. In fact, if allowed, it’s one of my go-to options for clients to keep their calories in check but still satisfy hunger, especially at restaurants like Texas Roadhouse that serve such large portions (even on the kids’ menu). With 27 grams of quality protein for only 300 calories and 580 milligrams of sodium in Baby grilled chicken 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 (fiber: 5 g, sugar: 2 g)
white: 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 in California regions) 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 (7 grams) and keeps sodium in check for an entree at 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 just 390 calories, this low-calorie choice is hard to beat.

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Homemade salad with low-fat ranch dressing (no cheese)

Nutrition (per serving):
Calories: 280
Fat: 23 g (saturated fat: 4 g)
sodium: 660 mg
carbohydrates: 12 g (fiber: 2 g, sugar: 6 g)
white: 8 g

It may sound simple and straightforward, but I’m here to argue that it’s traditional homemade salad it’s a really great snack option that shouldn’t be ignored. In fact, when you order a Texas Roadhouse Salad with Low-Fat Ranch Dressing, no cheese, you get a whopping 8 grams of protein and 2 grams of dietary fiber. While the sodium content is still a little high for a snack at 660 milligrams, you can lower it even further by asking to keep the dressing on the side and only use what you need. Plus, you can even keep the croutons and ask for an extra helping of tomatoes for an extra fiber boost.

Fresh steamed vegetables

Nutrition (per serving):
Calories: 190
Fat: 15 g (saturated fat: 4.5 g)
sodium: 480 mg
carbohydrates: 13 g (fiber: 5 g, sugar: 4 g)
white: 3 g

With a whopping 5 grams of dietary fiber and only 190 calories, a dietitian favorite, steamed fresh vegetablesit’s a win-win in my book. While you can always ask the waiter to leave out the lemon pepper oil (which will cut out most of the fat and sodium), just make sure you ask for a side of olive oil then. You need dietary fat to help you absorb the fat-soluble vitamins in broccoli and carrots, so adding a little oil can help.

Grilled shrimp

Nutrition (per serving):
Calories: 70
Fat: 1.5 g (saturated fat: 0.5 g)
sodium: 1080 mg
carbohydrates: 1 g (Fiber: 0 g, sugar: 0 g)
white: 13 h

Here’s the thing: Sometimes when you dine out, you may need to increase the amount of one nutrient you’re trying to limit (like sodium) in order to increase the amount of another (in this case, protein). Although I don’t like the fact that it is an appetizer, or snackcontains so much sodium, I appreciate the 13 grams of protein and a low-fat, low-calorie snack alternative that will give you some serious stamina between meals. Just remember to limit your sodium intake the rest of the day by choosing freshly prepared foods at home to control your salt intake.

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