Outback Steakhouse, known for its hearty steaks and indulgent appetizers, may not be the first place that comes to mind for health-conscious diners. However, the popular chain offers several options for those looking to make smarter choices without sacrificing flavor. By selecting lean proteins, opting for grilled preparations, and choosing vegetable sides, customers can enjoy a satisfying meal while keeping calories and fat in check.
The menu features a variety of lean cuts of beef, including the Outback Special Sirloin and Victoria’s Filet Mignon, which provide ample protein without excessive fat. Seafood enthusiasts can opt for grilled shrimp or fish dishes that are typically lower in calories. For those seeking an alternative to red meat, the Grilled Chicken on the Barbie offers a lean protein option.
Navigating the appetizer and side dish selections requires more careful consideration. While the iconic Bloomin’ Onion is a tempting choice, it’s best to steer clear of deep-fried options and instead focus on steamed vegetables or a house salad with dressing on the side. With these strategies in mind, diners can create a balanced meal that aligns with their health goals while still enjoying the Outback experience.
Understanding Healthy Options
Selecting nutritious menu items at Outback Steakhouse requires knowledge of key dietary principles. Focusing on lean proteins, vegetables, and portion control allows diners to make choices aligned with their health goals.
Defining ‘Healthy’
Healthy options at Outback Steakhouse typically include meals that are lower in calories, saturated fat, and sodium while providing essential nutrients. Lean proteins like grilled chicken or fish offer high-quality protein without excess fat. Vegetable sides add vitamins, minerals, and fiber to meals.
Outback’s Victoria’s Filet Mignon and Grilled Shrimp on the Barbie are examples of leaner protein choices. These dishes provide ample protein while keeping calories and fat in check.
Salads can be nutritious choices when topped with grilled chicken or salmon. The Aussie Cobb Salad with grilled chicken is a filling option that incorporates vegetables and protein.
Nutritional Guidelines
Aim for entrees around 400-500 calories to maintain a balanced diet. Choose dishes with less than 10 grams of saturated fat and under 800 mg of sodium per serving.
Opt for grilled, baked, or broiled items instead of fried foods. Request sauces and dressings on the side to control added calories and sodium.
Vegetables make excellent side dishes. Steamed broccoli or seasonal veggies boost nutrient intake without adding excessive calories.
Consider splitting larger portions or taking leftovers home to manage calorie intake. This strategy allows enjoyment of favorite dishes while adhering to nutritional goals.
Balancing Macronutrients
A well-balanced meal at Outback should include protein, carbohydrates, and healthy fats. Lean proteins like chicken breast (5 oz) provide 62 grams of protein with only 9 grams of fat.
Pair proteins with complex carbohydrates from vegetables or whole grains. This combination helps maintain steady blood sugar levels and provides sustained energy.
Include sources of healthy fats, such as avocado or olive oil-based dressings, in moderation. These fats support nutrient absorption and contribute to feelings of fullness.
Avoid excessive saturated fats found in items like cheese-stuffed quesadillas or deep-fried appetizers. Instead, focus on dishes that offer a good balance of nutrients without excess calories or unhealthy fats.
Outback’s Menu Overview
Outback Steakhouse offers a diverse menu featuring steaks, seafood, chicken, and more. The restaurant provides both indulgent options and healthier choices to suit various dietary preferences.
Menu Categories
Outback’s menu is divided into several categories. Starters include soups, salads, and appetizers like the popular Bloomin’ Onion. The main course section features a variety of steaks, such as the Victoria’s Filet Mignon and the Outback Center Cut Sirloin. Seafood options range from grilled shrimp to lobster tails.
Chicken dishes and burger selections are also available. Side dishes include vegetables, potatoes, and rice. For those seeking lighter fare, Outback offers grilled options and customizable meals. The dessert menu features indulgent treats for those looking to splurge.
Seasonal Offerings
Outback Steakhouse periodically introduces seasonal menu items to keep their offerings fresh and exciting. These limited-time dishes often incorporate seasonal ingredients or flavors. Holiday-themed specials may appear during certain times of the year.
Seasonal offerings can include unique steak preparations, seafood dishes, or innovative appetizers. These items provide variety for regular customers and attract new diners. Outback sometimes brings back popular seasonal items based on customer demand.
Appetizer Choices
Outback Steakhouse offers lighter appetizer options that can be part of a healthier meal. Selecting wisely from their starters menu allows diners to enjoy flavorful dishes while managing calorie and nutrient intake.
Side Salads
Outback’s side salads provide a fresh start to the meal. The House Salad contains mixed greens, cucumbers, tomatoes, and croutons. Opt for a vinaigrette or low-fat dressing on the side to control calories. The Caesar Side Salad features crisp romaine lettuce and parmesan cheese. Ask for light dressing and skip the croutons to reduce carbs and calories.
For a protein boost, add grilled chicken to either salad. This increases satiety without excessive calories. Remember to watch portion sizes, as salads can become high-calorie if overloaded with toppings or dressing.
Soup Selections
Soups can be satisfying appetizers when chosen wisely. Outback’s Chicken Tortilla Soup is a flavorful option with vegetables and lean protein. It provides warmth and comfort without excessive calories.
The Baked Potato Soup, while creamy, can be enjoyed in moderation. Ask for toppings on the side to control added fats and calories. Consider splitting a bowl with a dining companion to keep portions in check.
For a lighter choice, inquire about broth-based soups that may be available as daily specials. These tend to be lower in calories and fat compared to cream-based options.
Entree Selections
Outback Steakhouse offers a variety of healthier main course options across their steak, seafood, and poultry menu items. Selecting lean proteins and controlling portion sizes can help create a more balanced meal.
Steak Options
The Victoria’s Filet Mignon stands out as a leaner steak choice at Outback. This 6 oz cut provides high-quality protein without excessive fat. For a lighter option, consider the 6 oz Center-Cut Sirloin. Both steaks can be paired with steamed vegetables or a side salad to boost nutrient content.
Grilled steak tips offer another protein-packed option with less saturated fat than larger cuts. Request any steak to be prepared without butter for fewer calories. Opt for dry rubs or light seasoning instead of heavy sauces.
Seafood Choices
Grilled Shrimp on the Barbie is a popular low-calorie seafood entree. It delivers lean protein and beneficial nutrients like selenium and niacin. The dish contains approximately 550 calories, 35g fat, 3g carbs, and 58g protein.
Grilled salmon provides heart-healthy omega-3 fatty acids. Ask for it to be prepared without added oils or butter. Pair with steamed broccoli or asparagus for a nutritious meal.
Lobster tail is another lean protein option when ordered grilled or steamed rather than with melted butter.
Chicken and Ribs
Grilled chicken breast offers a lean protein choice. Request it without heavy sauces or glazes to reduce added sugars and calories. The Grilled Chicken on the Barbie is a flavorful option when paired with a side salad or steamed vegetables.
For those craving ribs, consider splitting a half-rack to control portion size. Opt for dry-rubbed ribs instead of those slathered in barbecue sauce to reduce sugar intake.
Alice Springs Chicken can be modified by requesting grilled chicken instead of fried and light cheese to create a more balanced dish.
Healthy Sides
Outback Steakhouse offers several nutritious side dish options for health-conscious diners. These sides can help balance out meals with lean proteins and vegetables while keeping calories and fat in check.
Fresh Vegetables
Steamed broccoli stands out as one of the healthiest side choices at Outback. This low-calorie vegetable provides fiber, vitamins, and minerals without added fats or sauces. Asparagus makes another excellent pick, typically grilled and seasoned lightly.
For those seeking variety, the mixed vegetables side dish incorporates seasonal produce like zucchini, squash, and carrots. These veggies are usually steamed or grilled, maintaining their nutritional value.
A plain baked potato offers a filling, low-fat option. Diners can customize it with toppings like chives or a small pat of butter to add flavor without excessive calories.
House-Made Dressings
Outback’s house-made dressings can complement salads and vegetables. The Tangy Tomato dressing is a lighter choice, made with vinegar and herbs. Light Ranch provides a creamy option with reduced fat and calories compared to regular ranch.
For those watching sodium intake, asking for dressings on the side allows better portion control. A tablespoon or two is often sufficient to add flavor without overwhelming the dish.
Oil and vinegar make a simple, heart-healthy dressing alternative available at most locations. This combination adds minimal calories while enhancing the taste of greens and vegetables.
Portion Sizes
Outback’s side dishes typically come in reasonable portions, but some may be larger than necessary for a balanced meal. Sharing sides with dining companions can help manage portion sizes and calorie intake.
The restaurant often offers half-portions of certain sides upon request. This option allows diners to enjoy a variety of flavors without overindulging.
For those watching their calorie intake, substituting a side salad for a heavier side dish can significantly reduce the meal’s overall calorie count. Choosing a light dressing further enhances this strategy.
Beverage Recommendations
Selecting the right drink can complement your meal while supporting healthier choices at Outback Steakhouse. Options range from refreshing non-alcoholic beverages to lighter alcoholic alternatives.
Non-Alcoholic Selections
Unsweetened iced tea is a popular choice, offering a calorie-free option with a crisp flavor. For added taste without excess sugar, try it with a slice of lemon or lime.
Water with lemon is another excellent pick, promoting hydration and aiding digestion. It’s readily available and pairs well with any meal.
Diet soft drinks provide a zero-calorie alternative for those craving carbonation. However, moderation is key due to artificial sweeteners.
Sparkling water with a splash of fruit juice offers a light, refreshing option. It provides flavor without the high sugar content of regular sodas.
Alcoholic Alternatives
Light beer can be a lower-calorie choice for beer enthusiasts. Most options contain around 100 calories per 12-ounce serving.
Dry white wines like Sauvignon Blanc or Pinot Grigio typically have fewer calories than sweeter varieties. A 5-ounce glass averages 120 calories.
Spirits mixed with soda water and a splash of lime create a low-calorie cocktail. Vodka or gin with soda contains about 100 calories per serving.
Red wine, particularly Pinot Noir, offers potential health benefits when consumed in moderation. A standard 5-ounce pour contains approximately 125 calories.
Customizing Your Meal
Outback Steakhouse offers flexibility for diners to tailor their meals according to personal preferences and dietary requirements. Guests can modify dishes to align with health goals or accommodate special needs.
Special Dietary Needs
Outback Steakhouse caters to various dietary restrictions. Gluten-sensitive options are available, including grilled meats and vegetables. For those following low-carb diets, steaks and grilled chicken can be paired with non-starchy vegetable sides.
Vegetarian diners can request meat-free salads or vegetable plates. The restaurant also offers options for those with dairy or nut allergies. It’s advisable to inform the server about any specific dietary needs to ensure proper meal preparation.
Swap and Substitute
Guests can easily modify menu items to create healthier meals. Swapping high-calorie sides for steamed vegetables or a side salad is a simple way to reduce overall calorie intake.
Requesting sauces and dressings on the side allows for portion control. Grilled options can replace fried items, significantly lowering fat content. For example, choosing grilled chicken instead of fried coconut shrimp cuts down on calories and saturated fat.
Substituting a plain sweet potato for loaded mashed potatoes reduces calorie and fat intake while adding beneficial nutrients. Guests can also ask for smaller portion sizes or split meals to manage calorie consumption.
Dessert Choices
Outback Steakhouse offers a selection of desserts to cap off your meal. While many options are indulgent, there are some lighter choices available for those seeking a sweet treat with fewer calories.
Lighter Dessert Options
Outback’s dessert menu primarily features rich, calorie-dense items. For a healthier choice, consider sharing a dessert with others at your table. The Chocolate Thunder From Down Under, while still indulgent at 800 calories, can be a better option when split among multiple diners.
Another strategy is to opt for fruit-based desserts when available. These often contain fewer calories and added sugars compared to chocolate or cream-based options. Some locations may offer seasonal fruit dishes or sorbets as lighter alternatives.
For those watching their sugar intake, inquire about sugar-free dessert options. These may not always be listed on the menu but could be available upon request. Remember that portion control is key when enjoying desserts at Outback or any restaurant.
Tips for Dining Out
When visiting Outback Steakhouse, consider these strategies for healthier eating:
Choose lean proteins like grilled chicken, fish, or sirloin steak. Request these items to be prepared without butter or oil.
Opt for steamed or grilled vegetables as side dishes. Avoid fried options or those with heavy sauces.
Ask for dressings and sauces on the side. This allows you to control portion sizes.
Consider splitting a meal with a dining companion. Outback’s portions are often large enough to share.
Drink wisely: Select water, unsweetened tea, or other low-calorie beverages.
Customize your order: Many restaurants, including Outback, are willing to accommodate special requests.
Start with a salad or broth-based soup. These can help fill you up with fewer calories.
Be mindful of portion sizes. Take leftovers home for another meal.
Skip the bread basket or limit yourself to one piece.
Look for menu items marked as lighter options. These are often lower in calories and fat.