Navigating the Outback Steakhouse Menu: Healthy Options and Smart Choices

"Do you want to go out to dinner?" This common question highlights the importance of shared meals for socializing and reconnecting. For those mindful of their weight, dining out can present challenges. However, with some planning and nutritional awareness, it's possible to enjoy a restaurant meal while staying on track with your health goals. Outback Steakhouse, known for its Australian-inspired theme and steak entrees, might not immediately strike one as a haven for healthy eating. However, by making informed choices, it is possible to navigate the menu and enjoy a satisfying meal without derailing your health-conscious lifestyle. In fact, Healthi&Get ready to be excited, because Outback Steakhouse might be utopia for anyone on a weight loss journey! Matter of fact, it’s one of the best places to eat if you are wanting to maximize proteins and minimize carbs and sugar. Their menu is rich in steak, burgers, fish and even king crab and lobster tail. YUM!. You’ll be singing Outback praises all night long.

Pre-Dining Strategy

Before heading to the restaurant, preparation is key. Avoid menu temptation by deciding on your meal beforehand. Investigate online, check out their menu online. Know your pitfalls before you go. For example, if your friends order dessert and that is hard for you, plan to have a cup of coffee or drink hot tea. Visualizing your choices and having a plan in place will increase your chances of success.

Building a Healthy Meal

1. Selecting a Protein Source

Choose A Protein: Outback offers several lean protein options. Consider these choices from the menu:

• Joey menu: Chicken on the Barbie or Sirloin Medallions.
• From The Sea menu: Simply Grilled Mahi.
• Signature Steak menu: Outback Special, 6 oz. sirloin.

Requesting your protein to be cooked with NO BUTTER AND OIL, this is called dry grilled. Making this simple request will save you 10 or so grams of unhealthy fat. (Healthy fats are good for you, but the type restaurants use for grilling are generally not healthy fats).

2. Choosing Sides Wisely

Partner Up. Pick a side from their classic sides menu, either choose Broccoli or Asparagus, both are steamed, fresh, and full of flavor.

Read also: Healthy food access with Highmark Wholecare explained.

3. Salad Considerations

Add a salad? If you’d like to add a salad, go for it. Just order a side salad with cucumbers and tomatoes. PS - I no longer use negatives when ordering….so instead of saying “Side salad without croutons, onions, and cheese” I now say “I will take a side salad with tomatoes and cucumbers.” To me that feels so much better. As far as salad dressing I either bring my own or choose oil and vinegar. While salads may seem like an obvious healthy choice, many restaurant salads are loaded with calories. If you choose to order a salad as a meal be sure to be very specific about what you want on your salad.

Gluten-Free Options

Gluten Free options are easy at Outback because they offer a gluten free menu. When you order your meal be sure to advise your server you want your meal prepared gluten free. The 6 oz. sirloin or Chicken on the Barbie are both on the gluten free menu and are great options for you Metabolic program. You will notice all these meals are over 30 grams of protein, making them just right for all MRC menus. The carbs and fat are within range. If you are watching your sodium intake you can ask them to grill your meat without seasoning to reduce the sodium content, but for most of us on plan this count is just fine. **The Simply Grilled Mahi has 728 grams of sodium, but you can almost eliminate that by ordering it with no added salt. Just tell your server you need it seasoned without any added salt. The total fat is 13 grams, you can reduce that too by ordering this wood fire grilled.

Quick Tips for Healthier Eating at Outback

• Go for anything grilled, since Outback doesn’t add butter or oil to it.
• Choose light dressings like their light balsamic vinaigrette.
• Choose veggie sides

Outback Steakhouse: A Closer Look at Menu Items

Appetizers

Stick with their salads, always ask for dressing on the side and stay away from creamy dressings. Oil and Vinegar are always great options. The Balsamic Vinaigrette is a go-to for many. For those looking to manage carbs, you can order the salads without croutons. A very popular and low-calorie option is their Seared Peppered Ahi at 460 calories.Soups are another great addition to any meal, especially the cup size. Their cup of baked potato soup is a fan favorite. The Creamy Onion as well as Cream of Broccoli are other delicious choices.

Main Courses

Outback Steakhouse is famous for their steaks, and in fact all of their protein options are fantastic. You’ll want to avoid anything that’s fried or breaded. If you’re watching carbs, you’ll want to stay away from sides like mashed potatoes and fries. You can easily substitute these for a salad or their steamed broccoli.

Outback Steakhouse is also very generous with their portions, so you may want to consider splitting larger portions in half (ask for a to-go box!) to avoid higher calories counts. The Pork Porterhouse, Grilled Salmon and Grilled Chicken are all great choices with lots of protein. Try pairing them with seasonal veggies for a well balanced meal!Salads are also a very good option at Outback Steakhouse. They are large, filling, tasty and can be quite healthi. Adding Ahi Tuna, Salmon or Grilled Chicken are healthy ways to expand the salad. You can add shrimp for a whopping 2 extra carbs! Try it out with the Aussie Cobb Salad!

Read also: Healthy Eating on the Run

Sides

There are a number of good sides at the Outback Steakhouse given their great selection of veggies.

Specific Menu Item Analysis

• Seared Peppered Ahi: Ahi is a Hawaiian word that is equated with yellowfin or bigeye tuna, and Outback doesn't show the exact serving size for this appetizer. However, the restaurant's nutritional data has the Seared Peppered Ahi coming in at 440 calories, with 24 grams of fat, 30 grams of carbs, 2210 mg of sodium, and 29 grams of protein. You can go light on the dipping sauce or eliminate it to reduce the calorie and fat content.
• Strawberry Salad: Outback introduced this fruity salad in 2022 and it has a bed made from peppery arugula and romaine. You can choose to top it with fried or grilled chicken strips, and it gets plated with pecans, goat cheese, and juicy strawberries. It's offered as a side or an entree, but the former has less of the not-so-good-for-you stuff. The latter has 950 calories with grilled chicken and 1170 with fried. That's not a huge difference, but the smaller one has 390 calories - this also makes it a decent side dish option. If you order that version of the strawberry salad, it will also have 31 grams of fat, 21 grams of carbs,190 mg of sodium, and 7 grams of protein. Most of the fat content in this salad comes from the cheese, pecans, and any oil that's in the dressing.
• Victoria's Filet Mignon: Filet mignon is one of the finest cuts of steak because it has a delicate flavor and soft-as-butter texture when properly prepared. Outback's Victoria's Filet Mignon is offered in 6- and 8-ounce portions and comes with two sides. According to Outback's nutritional information, the 6-ounce filet has 380 calories, 19 grams of fat, 1 carb, 470 mg of sodium, and 47 grams of protein.
• Center-Cut Sirloin: Also called top sirloin, center-cut sirloin is a lean cut of steak that still manages to be juicy and tender. Outback's center-cut sirloin is offered in 6, 8, or 11 ounces, with 370, 450, and 600 calories, respectively. Using the 6-ounce portion as a baseline, that has 370 calories, 20 grams of fat, 1 carb, 510 mg of sodium, and an impressive 46 grams of protein.
• Grilled Shrimp on the Barbie: Outback pairs its steaks and chicken with four pieces of its Grilled Shrimp on the Barbie for combo meals, or you can order the latter as an appetizer. It's also made into a nicely-seasoned main course and served with a creamy, tangy remoulade sauce. Though Outback doesn't share their recipes, this shrimp has a nice kick and that creamy sauce is generally made with mayonnaise, lemon juice, Dijon mustard, and garlic. A serving of shrimp typically has a high sodium level, which is a byproduct of saltwater habitats - and freshwater shrimp are usually soaked in brine after they're caught. Shrimp also has healthy levels of iron, selenium, niacin, and other beneficial nutrients. So unless you have a shellfish allergy, Outback's shrimp is a great pick.
• Lobster Tail: This can be ordered surf n' turf style with the Victoria Filet Mignon, as a 4-ounce add-on side, or as a $32.99 entree (side dishes are included, but soup and salad are extra). Unadorned lobster meat isn't all that filling, and if you add on rice and fresh veggies, it'll be at 940 calories as long as it's not drowned in butter. In EatingWell, dietitian Sarah Anzlovar, M.S., RDN, LDN claims that a 3-ounce portion of cooked lobster has just 75 calories, less than a gram of fat, and 413 mg of sodium.
• Outbacker Burger: Your Outbacker Burger can be ordered plain with a few innocent toppings, with cheese, or you can go all out with the over-the-top Bloomin' Onion Burger that has those fried petals on top. That is one tempting burger, but if you're trying to be health-conscious, stick with the Outbacker Burger and pass on the cheese and bacon. You can still have lettuce, onion, tomato, and pickles. This slimmed-down version has 660 calories, 39 grams of fat, 41 carbs, 790 mg of sodium, and 37 grams of protein. Go for the fries if you can't resist them, or swap them out for fresh veggies. You can also cut down on the carbs by skipping the bun or only having half - that will also reduce the calories. This burger also comes with mustard, but if you prefer ketchup, be careful.
• Grilled Chicken on the Barbie: Low in fat and exceptionally high in protein, boneless chicken is a dietician's dream food, making it an appealing option on Outback's menu. Those Grilled Chicken on the Barbie numbers can be notably higher than similar grilled chicken meals, so they likely come from the side of barbecue sauce and seasonings. You can opt out of the sauce and even request no seasoning, but your meal might end up tasting like cardboard. Still, chicken grilled on barbecues have nice smoky flavors, so you might be fine with just a bit of seasoning and sauce.
• Perfectly Grilled Salmon: Countless nutritionists classify salmon as a superfood, and this fish always tastes better after being cooked on a hot grill. It's packed with healthy fats or omega-3 acids, which may reduce the risk of heart attacks. Outback has two salmon entrees on the menu: Perfectly Grilled and Toowoomba. The latter is seasoned and served with two sides, but watch out for it even if it has a cool-sounding name. It has a lot more calories because it's covered in a thick, creamy mushroom creole sauce. Stick with the Perfectly Grilled Salmon, with its 550 calories, 39 grams of fat, 1 carb, 430mg of sodium, and 45 grams of protein.
• Aussie Chili: This Aussie-themed dish was introduced at some Outbacks in 2021 and launched nationwide afterward. You might want to try a cup or crock of this meat-only dish the next time you're at Outback because it has won honors at Texas chili competitions. It's made with juicy steak bites mixed into a thick base, and the smaller size has just 200 calories. A small cup of chili can leave you wanting more, so we looked at the crock instead. This has 370 calories, 25 grams of fat, 13 carbs, 1470 mg of sodium, and 23 grams of protein, so it's more of a mix of good and bad. Chili seasonings can rely on a lot of salt for flavor, and that's why so many people love it. You'll want to avoid this one if you're watching your sodium.
• Sweet Potato: This superfood is a smart swap for French fries and white potatoes for several reasons. They have more fiber and less starch, plus more flavor. You don't need to add tons of butter, salt, sour cream, or ketchup to them. Sweet potatoes are also high in vitamins A and C and potassium. It's not surprising that Outback loads up its sweet potatoes with good stuff like brown sugar and honey butter. This raises the count to 410 calories, 11 grams of fat, 72 carbs, 240mg of sodium, 5 grams of protein, and 22 grams of sugar. Are those extra toppings decadent and delicious? Yes. Are they necessary? No, sweet potatoes have a naturally sweet flavor that's fine on its own.
• Fresh Seasonal Veggies: Outback has a very decent selection of seasonal fresh vegetables, and when you're ordering, you can ask the server what the kitchen has. On any given night, there might be broccoli, squash, asparagus, green beans, or a mix. A serving of these can have about 130 to 150 calories, an average of 10 fat grams, and about 300 to 370 mg of sodium. When it comes to healthy eating, Outback's worst vegetable offender is its Over-the-Top Brussels Sprouts. It takes this roasted veggie to a new level, made with Fresno chili, bacon, and a touch of aioli. Watch out for this one - it has 1010 calories, 89 grams of fat, and 21 grams of sugar, thanks to the meat, bacon, and oil. The creamed spinach is also decadent, with about half that amount of calories and fat.

Healthier Menu Item Recommendations

This restaurant guide has the best low calorie Outback Steakhouse options that you can order!Healthy Menu Items At Outback Steakhouse

1. Broccoli Soup
2. Gold Coast Coconut Shrimp
3. Outback Center Cut Sirloin
4. Grilled Chicken on the Barbie
5. Aussie Cobb Salad with Grilled Chicken
6. Blue Cheese Pecan Chopped Side Salad
7. Seared Peppered Ahi Tuna
8. Victoria’s Filet Mignon
9. Outback Ribs ⅓ Rack
10. Lobster Tail

Top 10 Lowest Calorie Healthiest Menu Items

I've loved Outback since I was a kid, and since there's one right by my house, I eat it about once a month. So, of course, I had to make one for Outback! I put together a list with all of the lowest calorie healthiest menu items that you can order. I've also included tips on how to make the meal even lower in calories. By the way, I ordered the list from the lowest calories to the highest using the Outback Steakhouse Nutrition Calculator, so if you're looking for any more additional nutritional info, you can check that out.

1. Broccoli Soup: Outback Steakhouse has a wide selection of soups, but some of them pack in some serious calories. This broccoli soup is definitely one of the healthiest, with only 320 calories in one bowl and 160 in one cup.
2. Gold Coast Coconut Shrimp: Kicking off our list are some of the most delicious coconut shrimp that I have ever had. The shrimp ios beer-battered shrimp, rolled in coconut, and deep fried to golden brown perfection.
3. Outback Center Cut Sirloin: Outback Steakhouse is renowned for its steaks, and my favorite is the center cut sirloin. You can get five ounces of steak for only 350 calories and a whopping 38g of protein.
4. Grilled Chicken on the Barbie: Nutrition Information for 5 oz. My absolute favorite order from the Outback Steakhouse lunch menu is the grilled chicken on the Barbie. I love the outer char on the juicy chicken, and it's delicious cut up and eaten in the house salad.
5. Aussie Cobb Salad with Grilled Chicken: Speaking of salads, the cobb salad with grilled chicken is pretty incredible. It comes with fresh greens, tomatoes, hard-boiled eggs, avocado, bacon, cheese, and grilled chicken.
6. Blue Cheese Pecan Chopped Side Salad: Outback Steakhouse really has some exciting salads, and I think the Blue Cheese Pecan Chopped Salad is a really unique one. It comes with fresh mixed veggies and lettuce, red cabbage, crispy noodles, blue cheese, and incredible cinnamon spiced pecans.
7. Seared Peppered Ahi Tuna: I love ahi tuna, and I have to say that Outback has the best seared tuna I've ever had. So, if you're a seafood lover, you have to give it a try!
8. Victoria’s Filet Mignon: This 6oz Filet Mignon is the second steak on this list, but it's right up there with my favorite Outback Steakhouse meals.
9. Outback Ribs ⅓ Rack: Ribs are an Outback Steakhouse staple, and you may be surprised that ⅓ Rack is only 480 calories. They are marinated in Outback's spices and are melt-in-the-mouth delicious.
10. Lobster Tail: Finishing off our list of healthy menu items at Outback Steakhouse is the luxurious lobster tail entree. It features two pieces of lobster tail, brushed with butter and a mix of spices and grilled until golden brown.

General Tips for Health-Conscious Dining

• Choose Lean Proteins and Smaller Portions: Stick to lean cuts of meat like Victoria’s Filet Mignon or opt for seafood options like Grilled Shrimp on the Barbie. These choices offer plenty of protein without excessive fat and calories.
• Avoid Fried Foods and Creamy Sauces: Fried items like the Bloomin’ Onion and Coconut Shrimp have extra fat and calories that can quickly add up. Instead, choose grilled or steamed options, and ask for any creamy sauces on the side to control your intake.
• Watch the Sodium Content: Many restaurant dishes are loaded with sodium, which can contribute to bloating and high blood pressure.
• Load Up on Veggie Sides: Balance your meal with nutritious sides like Grilled Asparagus or Fresh Mixed Veggies.

Dishes to Limit or Avoid

• Bloomin’ Onion: This iconic fried appetizer delivers almost a full day’s worth of calories. The high fat and sodium content make it a less-than-ideal choice, especially if you’re not sharing with a large group.
• Creamy Soups and Salads with Creamy Dressings: A house salad is a great way to get some greens in. This soup is heavy on saturated fat and sodium, mainly due to the cheese and cream. Though flavorful, this salad’s creamy blue cheese dressing and pecans add significant fat and calories.
• Large Portions of Prime Rib: At 24 ounces, this prime rib is more than most people should consume in a single meal.
• Steak and Mate Pairings: While we’d recommend skipping the Steak and Mate pairings due to their high calorie count, if you want a “surf and turf” combination, the Sirloin (5 ounces) and Grilled Shrimp on the Barbie provides a higher-protein option that’s satisfying without being too overindulgent.
• Bloomin' Burger: The Bloomin’ Burger is loaded with excess fat and sodium, providing more than your daily recommended intake of saturated fat in one sitting.
• Toowoomba Salmon: This salmon dish comes with sautéed shrimp, mushrooms, and a creamy Creole sauce.
• Over-the-Top Brussels Sprouts: Watch out for this one - it has 1010 calories, 89 grams of fat, and 21 grams of sugar, thanks to the meat, bacon, and oil.
• Chocolate Thunder From Down Under: This dessert is packed with sugar and fat, providing nearly an entire day’s worth of calories in one serving.

Important Considerations

Outback Steakhouse became popular for its cheerful Aussie theme, Bloomin' Onion appetizer, and affordable steak entrees. It does not claim to be a healthy food chain by any means, but there are some safer ports in this storm of decadent, delicious food. The recommended nutrient intakes vary by age, height, weight, and other factors. Dietary Guidelines for Americans recommends 1,600 to 3,000 calories per day and limiting sodium to less than 2,300 mg per day. Saturated fats should also be watched.

It's important to remember that consumers who follow certain diets based on medical conditions must prioritize their health needs when ordering food at restaurants. Someone who's under a doctor's care for high cholesterol has to be extra careful about saturated fats, and diabetics must be meticulous about consuming sugar. So, Outback's healthier menu items shown below can serve as guidelines, but if you have concerns, seek a medical professional's advice. Some of the Outback's menu items are regional.

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