Low-Calorie, High-Protein Options at Texas Roadhouse

Let’s set the scene.

You’ve been watching your calories. You’re trying to hit your protein goals. You’re doing great.

Then someone says the five scariest words in your healthy eating journey:

"Let’s go to Texas Roadhouse."

Cue the panic.

The smell of warm bread hits you like a truck. There’s cinnamon butter just sitting there — mocking your willpower. The menu looks like it was designed by a cowboy who’s never heard of cholesterol.

But here’s the good news: You can eat healthy at Texas Roadhouse.

In fact, if you do it right, it’s one of the best chain restaurants for a high-protein, low-calorie meal.

This guide will show you:

• What to order

• What to avoid

• Easy menu swaps to stay on track

• How to leave full without feeling like you need a food intervention

Let’s ride.

What Counts as a Good “High-Protein, Low-Calorie” Meal at Texas Roadhouse?

For our purposes:

• High-Protein: 40g or more per meal

• Low-Calorie: Under 650 calories for an entrée + sides

• Bonus points for filling fiber or healthy fats

• Avoiding liquid calories or sneaky sauces

And no — the bread basket didn’t make the cut.

✅ Best Low-Calorie, High-Protein Meals at Texas Roadhouse (2025)

1. 6 oz Sirloin Steak + Steamed Veggies + House Salad (No Croutons)

~450–550 Calories | ~46g Protein

Steak is your best friend here.

The 6 oz sirloin is lean, filling, and packed with protein without being crazy high in fat.

Ask for:

• Steamed veggies (no butter — yes, they’ll still taste fine)

• House salad with light dressing on the side

• No croutons (because they add empty carbs fast)

Boom. That’s a balanced, high-protein meal that feels like an actual dinner.

2. Grilled Chicken Salad (With Mods)

~450–500 Calories | ~40g Protein

Texas Roadhouse’s grilled chicken salad is a solid option once you remove the sneaky calorie traps.

Order it like this:

• Grilled chicken (not fried — you know better)

• No cheese (or light cheese if you must)

• Dressing on the side (opt for balsamic or light ranch)

• Skip the croutons

Suddenly you’ve got a protein-packed salad that doesn’t taste like sadness.

3. 8 oz Grilled Salmon + Steamed Veggies + Side Salad

~550–600 Calories | ~42g Protein

Salmon gives you healthy fats (omega-3s) and a ton of protein without the heavy feeling steak sometimes brings.

Make it work:

• Grilled, not blackened (the butter content goes up)

• Steamed veggies (no butter)

• Side salad with dressing on the side

Great option if you want something lighter but still filling.

4. Grilled BBQ Chicken (No Sauce Drowning) + Veggies + Sweet Potato (Plain)

~500–600 Calories | ~40g Protein

This is what I call the "clean eating special."

The grilled BBQ chicken breast is solid — but be smart:

• Ask for "light BBQ sauce" or "sauce on the side"

• Get a plain sweet potato (no butter, no marshmallow horror show)

• Add steamed broccoli or green beans

Sweet potatoes add carbs, but healthy ones. This meal feels hearty without making you regret your choices.

5. 10 oz Sirloin Steak (If You’re Really Hungry) + Veggies

~620 Calories | ~60g Protein

This one’s for the lifters, the gym bros, or the "I haven’t eaten all day" crowd.

Big protein, still under control calorie-wise.

Pair it with:

• Steamed broccoli or green beans

• Side salad with dressing on the side

Avoid:

• Loaded baked potatoes (1,000+ calories with toppings)

• Fries (obviously)

• Butter-loaded corn

🚩 What to Avoid (If You’re Trying to Stay on Track)

❌ Cactus Blossom

2,000+ calories | Enough grease to fuel a car.

It’s a giant fried onion. It’s delicious. It’s a nutritional nightmare.

❌ Chicken Critters

1,200+ calories before you even hit the sides.

Fried chicken tenders sound innocent — but they’re deep-fried calorie bombs.

❌ Ribs (Full Slab)

1,450+ calories | Massive sugar from BBQ sauce.

Get them on a cheat day — not when you’re watching calories.

❌ Loaded Mashed Potatoes or Sweet Potatoes with Marshmallows

Why ruin a perfectly good potato with a sugar factory?

Stick to plain or lightly buttered.

Drinks That Won’t Wreck Your Meal

Best Options:

• Water (free and zero calories — shocking, I know)

• Unsweetened iced tea

• Diet soda

• Coffee (black or minimal cream)

What to Avoid:

• Margaritas (400–600+ calories)

• Sweet tea (120+ calories per glass)

• Lemonade or fruit punches

Alcohol? Stick to:

• Light beer

• Vodka soda

• A single glass of wine (if you must)

Final Tips for Eating Smart at Texas Roadhouse

1. Don’t Starve Yourself All Day Beforehand

That leads to bread basket annihilation and regret.

2. Tell Your Server You’re Watching Calories

They’ll work with you — they’ve heard way worse.

3. Own Your Order

Yes, you can skip butter. Yes, you can ask for no croutons. No, nobody cares what your tablemates think.

Texas Roadhouse Can Be Your High-Protein Paradise — Or Your Calorie Nightmare

If you walk in without a plan, Texas Roadhouse will eat your diet alive — and you’ll leave wondering how you gained 3 pounds in a single meal.

But if you stick to:

• Lean grilled meats

• Veggies (no butter)

• Smart sides

• Controlled portions

… you’ll leave full, happy, and proud of your self-control.