On The Border Mexican Grill & Cantina offers several healthier options for diners seeking nutritious meals without sacrificing flavor. The restaurant chain, known for its Tex-Mex cuisine, has adapted its menu to cater to health-conscious customers.
One of the healthiest choices at On The Border is the Fajita Salad with Chicken, which provides lean protein and a variety of vegetables. This dish combines mesquite-grilled chicken with lettuce, cabbage, pico de gallo, and avocado, offering a balance of nutrients while keeping calories in check.
For those looking to reduce carbohydrate intake, the Grilled Portobello Bolder Border Bowl presents a viable option. This vegetarian-friendly dish features grilled portobello mushrooms and a mix of vegetables, providing fiber and essential nutrients. While sodium content remains a concern across the menu, these lighter options allow diners to enjoy On The Border’s signature flavors while making more health-conscious choices.
Understanding On The Border’s Menu
On The Border offers a diverse Tex-Mex menu with options ranging from traditional favorites to more health-conscious choices. The restaurant provides detailed nutritional information to help diners make informed decisions.
Tex-Mex Cuisine Overview
On The Border specializes in Tex-Mex cuisine, a fusion of Mexican and American flavors. The menu features classic dishes like fajitas, tacos, and enchiladas. Signature items include mesquite-grilled meats and hand-pressed tortillas.
Tex-Mex staples like queso, guacamole, and salsa complement many dishes. The restaurant also offers Southwestern-inspired salads and soups. Customization options allow diners to adjust spice levels and ingredients to their preferences.
Portion sizes at On The Border tend to be generous, reflecting the hearty nature of Tex-Mex cuisine. Many dishes incorporate cheese, sour cream, and fried components, which can contribute to higher calorie and fat content.
Nutritional Information Transparency
On The Border provides comprehensive nutritional information for its menu items. This data includes calories, carbohydrates, fiber, saturated fat, and sodium content. The restaurant makes this information readily available to help guests make informed choices.
Some healthier options on the menu include:
- Fajita Salad with Chicken: 34g protein, lower in calories
- Chicken Tortilla Soup: 290 calories, 14g total fat, 25g carbs
High sodium levels are common in many dishes due to the nature of Tex-Mex cuisine. The restaurant offers customization options to help reduce sodium intake, such as requesting sauces on the side.
On The Border does not certify any items as vegetarian or gluten-free but provides allergen information for all menu items. This transparency allows diners with dietary restrictions to navigate the menu more easily.
Healthy Appetizers and Sides
On the Border offers several nutritious appetizer and side options for health-conscious diners. These choices provide essential nutrients while keeping calorie counts in check.
Salsa and Guacamole Selections
On the Border’s salsa and guacamole selections are flavorful, nutrient-dense options. The restaurant’s salsa is made with fresh tomatoes, onions, and cilantro, providing a low-calorie burst of vitamins and antioxidants. Pico de Gallo, a chunky salsa variant, offers similar benefits with added texture.
Guacamole, made in small batches throughout the day, contains wholesome ingredients like fresh avocado, red onion, cilantro, and lime. Rich in heart-healthy monounsaturated fats and fiber, guacamole can help lower triglyceride levels. When enjoyed in moderation, these dips make excellent choices for those seeking nutritious appetizers.
Cilantro Lime Rice and Black Beans
Cilantro Lime Rice and Black Beans are tasty, filling side dishes that complement main courses. The Cilantro Lime Rice provides complex carbohydrates for sustained energy. It’s flavored with fresh cilantro and lime, adding a zesty taste without excessive calories.
Black Beans offer a protein-rich alternative to meat-based sides. They’re high in fiber, which aids digestion and promotes feelings of fullness. These beans also contain essential minerals like iron and magnesium. When combined, these sides create a balanced meal component that’s both satisfying and nutritious.
Salad Options
On the Border’s salad selections cater to health-conscious diners seeking lighter fare. The Side Salad is a simple yet nutritious option, typically featuring mixed greens, tomatoes, and other fresh vegetables. It provides essential vitamins and minerals while being low in calories.
For those looking for a more substantial salad, many entrée salads can be customized to increase their nutritional value. Opting for grilled chicken or shrimp instead of fried options adds lean protein without excess calories. Choosing vinaigrette-based dressings over creamy ones can further reduce calorie and fat content. These salads offer a refreshing, nutrient-dense alternative to heavier menu items.
Main Course Selections
On the Border offers a diverse range of main course options to satisfy various dietary preferences and tastes. From sizzling fajitas to health-conscious choices, the menu provides ample variety for diners seeking flavorful Tex-Mex cuisine.
Fajita Specialties
Fajitas are a signature dish at On the Border, delivering a customizable and interactive dining experience. The Chicken Fajitas are a popular choice, featuring mesquite-grilled chicken strips served with warm tortillas, grilled vegetables, and traditional accompaniments.
For beef lovers, the Carne Asada Fajitas offer a robust flavor profile with tender, marinated steak. Vegetarians aren’t left out, as the restaurant also serves Vegetable Fajitas packed with grilled peppers, onions, zucchini, and squash.
Each fajita platter comes with rice, beans, pico de gallo, cheese, and sour cream, allowing diners to build their perfect wrap.
Border Smart Choices
Health-conscious diners can opt for the Border Smart menu items. The Border Bowl is a standout, offering a balanced meal with grilled chicken or steak atop cilantro-lime rice, black beans, and fresh vegetables.
For a lighter option, the Chicken Tinga Enchilada combines shredded chicken in a zesty tomatillo sauce, wrapped in a corn tortilla and topped with queso fresco. This dish is served with cilantro-lime rice and black beans.
These options typically have lower calorie and fat content compared to other menu items, making them suitable for those watching their intake.
Vegetarian and Vegan Delights
On the Border caters to plant-based eaters with several options. The Portobello Border Bowl features grilled portobello mushrooms as the star, accompanied by cilantro-lime rice, black beans, and a variety of fresh vegetables.
Vegan diners can customize many dishes by requesting no cheese or sour cream. The Vegetable Fajitas can be made vegan-friendly by omitting dairy toppings.
Other vegetarian options include cheese enchiladas and bean burritos. These can be paired with sides like Mexican rice, black beans, or sautéed vegetables for a satisfying meal.
Seafood Options
Seafood lovers will find appetizing choices at On the Border. The Honey-Chipotle Shrimp Tacos offer a sweet and spicy flavor combination, featuring grilled shrimp glazed with honey-chipotle sauce, wrapped in warm flour tortillas.
Grilled fish tacos are another popular choice, typically made with seasoned tilapia and topped with fresh pico de gallo and creamy avocado sauce.
For those seeking a lighter option, grilled salmon is often available as a special or customizable entrée, served with rice and vegetables.
These seafood selections provide a refreshing alternative to meat-based dishes while still delivering the bold flavors On the Border is known for.
Create Your Own Combo
On The Border offers a flexible “Create Your Own Combo” option for diners seeking healthier choices. This customizable menu allows guests to select multiple items to build their ideal meal.
Customers can choose from a variety of protein options, including grilled chicken for a leaner choice. The Grilled Chicken Fajita Taco is a popular selection, offering a flavorful and satisfying option.
Side dishes play a crucial role in creating a balanced meal. Diners can opt for Mexican rice and beans or substitute with healthier alternatives like a side salad.
For those watching their calorie intake, the Border Smart menu provides nutritional information. A Grilled Chicken Fajita Taco paired with a Side Salad contains approximately 210 calories, 6 grams of fat, and 14 grams of protein.
Additional items like Chicken Flautas can be included in the combo. To maintain a healthier profile, consider requesting sauces like Sour Cream Sauce on the side to control portions.
When creating a combo, aim for a mix of proteins, vegetables, and complex carbohydrates. This approach helps ensure a more nutritionally balanced meal while still enjoying the flavors of On The Border’s cuisine.
Enhancing Meals with Healthy Alternatives
Making smarter choices at On the Border can significantly improve the nutritional value of your meal. By swapping out certain items and choosing healthier options, you can enjoy flavorful Mexican cuisine while supporting your wellness goals.
Substituting Sides for Nutritional Benefits
Opt for Border Smart sides to boost the nutritional content of your meal. Replace traditional rice with a side of sautéed vegetables to increase fiber and vitamin intake. This simple swap can reduce overall calorie consumption while providing essential nutrients.
Consider the Border Smart Chicken Fajitas, which come with grilled vegetables instead of higher-calorie sides. This dish offers lean protein and a variety of colorful veggies, promoting satiety and supporting cardiovascular health.
For those seeking heart-healthy fats, request a side of sliced avocado. Avocados are rich in monounsaturated fats and omega-3 fatty acids, which can help improve cholesterol levels.
Choosing Sauces Wisely
Sauces can add significant calories and sodium to your meal. Opt for lighter options like tomatillo sauce, which is typically lower in calories compared to cream-based alternatives. This tangy sauce adds flavor without excessive fat.
If you prefer a creamy option, try the avocado ranch dressing in moderation. While it contains healthy fats from avocados, it’s still calorie-dense, so use sparingly.
Ask for sauces on the side to control portions. This allows you to enjoy the flavors without overdoing it on calories or sodium. Dip your fork in the sauce before each bite for a balanced approach to flavor and nutrition.
Refreshing Beverage Choices
On the Border offers a variety of thirst-quenching drinks to complement your meal. From non-alcoholic options to lighter cocktails, there’s something for every preference.
Non-Alcoholic Beverages
Coca-Cola and Sprite are classic soft drink choices available at On the Border. These fizzy options provide a familiar taste to accompany your meal.
For a fruity twist, try the Strawberry Lemonade. This sweet and tangy drink offers a refreshing blend of flavors.
Iced Tea is another popular choice for those seeking a caffeine boost without the bubbles. On the Border serves both sweetened and unsweetened versions to cater to different tastes.
Light and Healthy Cocktails
On the Border’s drink menu features several lighter cocktail options for those looking to indulge without excess calories.
The restaurant uses fresh lime juice and fruit purees in their margaritas, adding natural flavors without unnecessary additives.
Opt for a skinny margarita made with lower-calorie mixers to reduce sugar intake while still enjoying a festive drink.
Consider requesting your cocktail with extra ice or club soda to dilute the alcohol content and create a more hydrating beverage.
Special Dietary Considerations
On The Border offers menu options to accommodate various dietary needs and preferences. Guests can find choices suited for vegetarian, gluten-sensitive, and low-carb diets.
Meat-Free and Vegan Options
On The Border provides several meat-free choices for vegetarian and vegan diners. The Vegetable Burrito is a popular option, stuffed with grilled vegetables and served with black beans and cilantro lime rice.
Vegans can customize existing menu items by requesting no cheese or sour cream. The guacamole, made fresh daily, is a vegan-friendly favorite. Sides like Mexican rice, black beans, and house salad (without cheese) are suitable for plant-based eaters.
For those seeking Texas-Mexico border flavors without meat, the restaurant offers veggie fajitas with grilled peppers and onions.
Gluten-Sensitive Alternatives
While not certified gluten-free, On The Border offers gluten-sensitive options. Corn tortillas can be substituted for flour tortillas in many dishes.
The mesquite-grilled fajitas with corn tortillas are a popular gluten-sensitive choice. Grilled chicken, steak, or shrimp can be paired with rice and beans for a satisfying meal.
Salads without croutons or tortilla strips provide another alternative. The Border Bowl, when customized without certain ingredients, can be a flavorful gluten-sensitive option.
Low-Carb and Keto-Friendly Dishes
For those following low-carb or keto diets, On The Border offers several suitable options. Fajitas without tortillas, served with extra vegetables, are a popular choice.
Grilled chicken, steak, or shrimp can be ordered a la carte with a side of guacamole or cheese for added fats. The Fajita Salad with chicken, when ordered without tortilla strips, is another low-carb option.
American-style tacos can be modified by requesting lettuce wraps instead of tortillas. Adding extra protein and skipping high-carb sides like rice and beans helps keep meals keto-friendly.