Low-Calorie, High-Protein Options at Texas Roadhouse (November 2025)
November 2025 update
You can absolutely crush your protein at Texas Roadhouse without blowing your calories. The winning plays: lean steaks, grilled chicken, salmon/shrimp, chili, and veggie-heavy sides—with a respectful “no, thanks” to extra butter, gravy, and rolls. Numbers below are practical 2025 ranges (kitchen variance is real), meant to help you decide fast at the table.
The Big List (Calories • Protein • Carbs • Fat • Sodium)
Lean Steak Winners (order grilled; skip extra butter)
Top Sirloin — 6 oz
≈270–340 kcal • ≈38–46 g P • ≈0–2 g C • ≈8–14 g F • Na: moderate–high
The best protein-per-calorie play on the menu.Top Sirloin — 8 oz
≈360–450 kcal • ≈50–60 g P • ≈0–2 g C • ≈12–18 g F • Na: moderate–high
When you want more protein without many extra calories.Dallas Filet — 6 oz
≈290–360 kcal • ≈40–48 g P • ≈0–2 g C • ≈10–16 g F • Na: moderate
Tender, lean, and very “macro-clean.”Sirloin Kabob (no rice; double vegetables)
≈380–460 kcal • ≈38–45 g P • ≈15–22 g C • ≈12–18 g F • Na: moderate
Ask to skip seasoned rice and double grilled veg to keep it light.
Smothered toppings (gravy/cheese) add calories fast; if you want the flavor, ask for light or on the side.
Chicken (choose grilled; keep sauces light)
Grilled BBQ Chicken (no extra glaze)
≈300–360 kcal • ≈32–38 g P • ≈15–25 g C • ≈6–10 g F • Na: moderate–high
Solid protein with a sweet-savory hit; ask for light sauce.Herb-Crusted Chicken
≈400–440 kcal • ≈40–45 g P • ≈10–14 g C • ≈14–18 g F • Na: moderate–high
Big protein, good flavor without deep-frying.Smothered Chicken (grilled; mushrooms/onions; no cheese/gravy)
≈360–420 kcal • ≈38–44 g P • ≈10–16 g C • ≈10–14 g F • Na: moderate
Keep it lean by choosing veg smother and skipping heavy toppers.
Fried options (Country Fried, Chicken Critters) taste great but jump to ~600–900+ kcal for similar protein. Save those for “treat” days.
Seafood (omega-3s + protein)
Grilled Salmon — 5–6 oz
≈320–380 kcal • ≈32–36 g P • ≈0–2 g C • ≈18–22 g F • Na: moderate
Lean feel, healthy fats. If you’re cutting, ask for no lemon-butter.Grilled Salmon — 8 oz
≈450–520 kcal • ≈45–50 g P • ≈0–2 g C • ≈25–30 g F • Na: moderate
Bigger appetite, still macro-sane.Grilled Shrimp — Entrée portion (2 skewers)
≈340–420 kcal • ≈36–44 g P • ≈8–14 g C • ≈12–18 g F • Na: moderate–high
Great protein; ask for butter on the side.
Bowls, Chili & Add-Ons
Texas Red Chili — Cup
≈220–280 kcal • ≈14–18 g P • ≈16–22 g C • ≈10–14 g F • Na: highTexas Red Chili — Bowl
≈360–430 kcal • ≈24–28 g P • ≈28–34 g C • ≈18–22 g F • Na: high
Hearty and surprisingly macro-friendly—especially as a swap for fries.Grilled Pork Chop — single (no applesauce)
≈300–360 kcal • ≈32–38 g P • ≈2–4 g C • ≈16–20 g F • Na: moderate–high
A leaner red-meat alternative to steak.
Prime rib, ribeye, and big brisket or cheesy “Road Kill”-style plates push calories up quickly (~700–1,200+ kcal). Tasty, but not “low-cal.”
Sides (where you win or lose the day)
Best low-cal, high-value sides (single serving):
Fresh Vegetables (steamed/sauteed, light butter): ≈80–140 kcal • 2–5 g P
Green Beans (country-style): ≈90–130 kcal • 2–4 g P
Sautéed Mushrooms/Onions: ≈90–140 kcal • 2–4 g P
House Salad (no croutons, light dressing): ≈120–180 kcal • 6–10 g P
Plain Baked Potato (no toppings): ≈260–290 kcal • 7–8 g P • low fat (go “butter/sour cream on the side” and use a tiny fork-dab)
Sweet Potato (plain): ≈220–260 kcal • 4 g P (skip the loaded marshmallow/caramel stuff)
Higher-cal sides (be deliberate):
Seasoned Rice: ≈190–230 kcal • 3–5 g P
Mashed Potatoes with Gravy: ≈240–320 kcal • 4–6 g P
Loaded Potato / Mac & Cheese / Fried Sides: calories jump fast—enjoy sparingly.
Rolls reality check: a warm roll + cinnamon-honey butter is typically ≈200–300 kcal each. Delicious; set a 1-roll rule or skip on cut days.
Ready-to-Order Combos (copy/paste)
≈450–550 kcal • ≈35–45 g protein
6 oz Sirloin + Fresh Vegetables (light butter).
Grilled BBQ Chicken (light glaze) + House Salad (light dressing).
≈600–700 kcal • ≈45–60 g protein
8 oz Sirloin + Sautéed Mushrooms/Onions (light oil).
6 oz Dallas Filet + Green Beans.
≈700–850 kcal • ≈50–65 g protein
8 oz Grilled Salmon (no lemon-butter) + House Salad (light).
Grilled Shrimp Entrée (butter on the side) + Baked Potato (plain; tiny dab of butter if you need it).
Cozy, Spoonable Option
Chili (Bowl) + House Salad (light) → ≈500–600 kcal • ≈30–38 g P.
Smart Tweaks That Save Big Calories (without losing flavor)
Ask for “no added butter” on steaks/veg; use lemon, salt, pepper at the table.
Pick one rich topper: cheese or gravy or bacon bits—not all three.
Sauces on the side: a fork-dip is ~½ the calories of a pour.
Veg > rice: swap seasoned rice for double vegetables or a house salad.
Roll strategy: enjoy one or skip entirely; they’re the stealth calorie bomb.
Quick Picks by Goal
Leanest “big protein” entrée: 6 oz Sirloin (or 6 oz Filet) + veg.
Fish day, still lean: 5–6 oz Salmon, no lemon-butter, veg side.
Chicken day: Herb-Crusted or Grilled BBQ Chicken (light glaze) + salad/veg.
High-satiety soup route: Chili (Bowl) + House Salad (light).
Bigger appetite, still controlled: 8 oz Sirloin + mushrooms/onions (light).
FAQ (you’ll get asked)
Are steaks automatically buttered?
Most locations finish steaks with butter—just ask for no added butter or light butter.
What’s the best under ~600 calories with high protein?
6 oz Sirloin or 6 oz Filet + Fresh Vegetables (light) hits the target reliably.
Can I keep a potato and stay on track?
Yes—choose a plain baked potato and add a tiny fork-dab of butter/sour cream. Skip the loaded versions.
Is salmon “too fatty” for cutting?
Not at 5–6 oz and no lemon-butter—you get high protein and healthy fats without huge calories.
Last Bite: Roadhouse, Without the Calorie Hangover 🥩➡️💪
Lead with sirloin/filet, grilled chicken, salmon/shrimp, and chili. Keep butter and sauces intentional, pick veg-forward sides, and treat the rolls like dessert. Give me your daily calorie + protein targets and I’ll map this into ready-to-order Texas Roadhouse sets for weeknights, date nights, and road trips.
