Eating keto at a steakhouse is easy because the meat servings are high in fat, moderate in protein, and low in carb content. As a keto dieter, you want a meal that offers lots of fat but is low in carbs and moderate in proteins.
With its famous steak servings, enjoying Texas Roadhouse keto options can be a great way to spend a night out. Texas Roadhouse is known not just for its signature free peanuts but also for its steak and other offerings like appetizers, desserts, sides, chicken, seafood, sandwiches, salads, and burgers.
The Western-themed steakhouse advertises itself as a family eatery outlet where every member of the family not only finds something worth eating but also enjoys their time there. The general rule for keto dieters is to stick with steak or meals that contain 20 grams of carbs or less.
Top 6 Texas Roadhouse Keto Meals to Order
If you are looking to visit the eatery soon, you might be interested in knowing some of the meals you can order that will be in line with your ketogenic diet. Here are the top six meals we recommend.
1. Grilled Barbecue Chicken
| Image Credit: Texas Roadhouse |
Chicken is a good source of protein, especially if you are looking for a leaner option. The Texas Roadhouse menu features several chicken meals, which can be smothered, grilled, or fried.
The fried and smothered chicken servings can be high in fat, calories, sodium, and carbs. On the keto diet, stick to the grilled chicken dishes, preferably without the marinades or sauces.
The grilled BBQ chicken contains 3.5 g fat, 19 g carbs, 450 mg sodium, 300 calories, 46 g protein, and 15 g sugar. If you add the BBQ sauce, you’ll easily exceed the 20 g carbs limit because the chicken already has 19 g of carbs.
If you must have smothered chicken, you can eat it topped with Jack Cheese or cream gravy. The gravy version packs 400 calories, 3 g fiber, 690 mg sodium, 3 g sugar, 50 g protein, 18 g fat, and 6 g carbs.
The Jack Cheese version of the smothered chicken contains 420 calories, 3 g fiber, 720 mg sodium, 3 g sugar, 55 g protein, 19 g fat, and 7 g carbohydrates.
2. Sirloin Steak – 6 Ounces
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Texas Roadhouse serves hand-cut steaks that are usually 6-16 ounces and can be ordered in standard or smothered versions. For the ketogenic diet, you’ll want to skip the smothered ones and stick to the standard.
The 6-ounce sirloin steak contains 3 g carbohydrate, 46 g protein, 250 calories, 1 g sugar, 560 mg sodium, and 6 g fat.
You can order the plain version of the sirloin steak or have it with a side like sautéed mushrooms and green beans (3 g fat, 2 g fiber, 100 calories, 6 g proteins, 13 g carbs).
3. Grilled Salmon – 5 Ounces
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Salmon is a great option because it’s more nutritious than a fried dish. You can enjoy grilled salmon with rice or fries, but these sides are carb-dense and might kick you out of fat-burning into glucose-burning.
You might want to take the grilled salmon on its own without the usual tartar sauce or any side.
Salmon contains lots of healthy minerals and fat, making it a good option when you want a lean protein dish. Grilling rather than frying also helps lower the sodium and calorie content.
The 5-ounce grilled salmon serving packs 410 calories, 2 g carbohydrate, 0 g sugar, 33 g fat, 770 mg sodium, and 27 g protein.
When served with tartar sauce, each serving of the gilled salmon packs 740 calories, 1040 mg sodium, 10 g carbs, 0 g fiber, 59 g fat, and 45 g protein.
If you must have a side with your meal, you can try the following sides:
- Rib sidekick – with 7 g fat, 3.5 net carbs, and 0.5 g protein
- House salad with no dressing – 13 g protein, 16 g fat, and 7 g net carbs (hint: you can reduce the carb content by forgoing the croutons)
- Sautéed mushrooms – 0.5 g protein, 3.5 g net carbs, 7 g fat
- Caesar salad with dressing and croutons – 9 net carbs (again, you might want to skip the carb-dense croutons)
4. Grilled Pork Chops
| Image Credit: Texas Roadhouse |
Texas Roadhouse offers dinner entrees featuring meat and potatoes or rice served with a multi-vegetable side. Since such combinations can be quite high in carbs, you can reduce the risk of ruining your ketosis by choosing a healthy side or skipping the sauce.
A single serving of grilled pork chops without the usual peppercorn sauce will do. It packs 290 calories, 1,620 mg sodium, 41 g protein, 12 g fat, and 4 g carbohydrates.
Adding the peppercorn sauce adds 11 grams of fat, 120 calories, 0 g protein, and 150 calories, so you can still have it for the added fat content.
The thing with pork is it is a healthy lean meat that packs a lot of protein, but it’s low in fat. Adding a sauce with a little more fat isn’t bad for keto.
When served with the peppercorn brown sauce, the grilled pork chops pack 410 calories, 2250 mg sodium, 42 g protein, 9 g carbs, and 2 g fiber in a single serving.
You’ll have enjoyed a keto-friendly dinner entree, with or without the sauce.
Besides tartar sauce and peppercorn brown sauce (5 g carbs) mentioned above, you can ask for other ketogenic-friendly sauces like:
- Hot sauce
- Olive oil
- Lemon wedges
- Mustard
- Lime wedges
The trick here is to ensure that the sauce you ask for doesn’t add too much in carbs to exceed the 20 g carbs limit.
5. Grilled Chicken – For Kids
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Being a family-style eatery, Texas Roadhouse seeks to have a meal suitable for every family member, including the kids. The last thing you want is for your kids to feed on high-carb foods and risk becoming obese or developing nutrition-related diseases.
The eatery serves grilled chicken for kids, which packs 0 net carbs.
Besides the grilled chicken, your kids can also enjoy the following low-carb Texas Roadhouse meals:
- Lil’ Dillo Steak Bites – 2 g carbs
- Ranger Meal Andy’s Steak – 3 g carbs
- Ranger Meal Ranger Basket – 6 g carbs
- Ranger Meal Chicken Critters Basket – 19 g carbs
6. Grilled Salmon Salad – Dinner-sized Salad
| Image Credit: Texas Roadhouse |
Texas Roadhouse’s dinner-sized salads can be high in carbs, with most of them containing between 20 and 24 grams of carbs.
The grilled salmon salad contains 53 g fat, 7 g fiber, 800 calories, 66 g protein, and 18 g carbs. It is a more keto-friendly option than the other dinner-sized salads that contain 20 or more grams of carbs:
- Salmon Caesar salad (with dressing) – 22 g carbs
- Grilled Shrimp House salad – 22 g carbs
- Grilled Chicken salad – 20 g carbs
- Chicken Caesar salad (with dressing) – 22 g carbs
- Grilled Shrimp Caesar salad (with dressing) – 24 g carbs
- California Chicken salad – 20 g carbs
The restaurant usually offers its dinner-sized salads with a dressing of 3 ounces, such as the Low Fat Ranch (3 g carbs), Bleu cheese (5 g carbs), Caesar (6 g carbs), Ranch (5 g carbs), and Parmesan Peppercorn (6 g carbs).
Note that all these dressings will be adding several grams of carbs to an already carb-dense dinner-sized salad, so you might have to forgo them.
Conclusion
Because it is a steakhouse, eating keto at Texas Roadhouse doesn’t have to be hard. You can use a few tricks to keep your carb intake in check. Be sure to stick with steak and order the smaller portions or those with 20 grams of carbs or fewer.
People Also Ask
Here are commonly asked questions about the Western-themed Texas Roadhouse servings.
How Many Carbs Are in Texas Roadhouse Green Beans?
Texas Roadhouse’s green beans contain 13 g of carbs, 3 g of fat, 100 calories, 6 g of proteins, and 2 g of dietary fiber in one serving. The green beans go well with the sirloin steak as a side in place of sautéed mushrooms.
How Many Carbs Are in a Texas Roadhouse Steak?
Texas Roadhouse steak servings weigh 6-16 ounces and contain different carb content, with the larger portions containing more carbs.
For example, the 6-ounce serving of the sirloin steak packs 3 g of carbs, 250 calories, 1 g sugar, 46 g protein, 6 g fat, and 560 mg sodium.
What Should I Order at Keto Restaurant?
If you are at a steakhouse like Texas Roadhouse, ordering keto is easy if you stick with steak, preferably the smaller portions.
Some ketogenic-friendly meals to order at the restaurant include 6-ounce sirloin steak, grilled BBQ chicken, 5-ounce grilled salmon, grilled pork chops, grilled chicken for kids, and dinner-sized grilled salmon salad.
Is Texas Roadhouse Salad Keto-friendly?
Most Texas Roadhouse dinner-sized salads contain 20 to 24 grams of carbs. The Grilled Salmon Salad has 18 grams of carbs and is a better option.
Other dinner-sized salads include the Grilled Shrimp Caesar salad with dressing (24 g carbs), Grilled Shrimp House Salad (22 g carbs), and California Chicken salad (20 g carbs).
References:
- Womenshealthmag: 8 Meals You Can Eat At Texas Roadhouse If You’re On The Keto Diet
- Verywellfit: What to Eat at Texas Roadhouse: Healthy Menu Choices and Nutrition Facts
- Nobunplease: Keto Texas Roadhouse Guide | Low Carb Meal Ideas
- Ketovale: How To Order Low Carb at Texas Roadhouse
- Dietmenus: Texas Roadhouse Keto Menu
- Surviveketo: Texas Roadhouse Keto Options for Low Carb Diets
