What to Eat at Texas Roadhouse: Healthy Menu Choices and Nutrition Facts

Texas Roadhouse

Verywell / Christian Alzate

With a full menu of family-style favorites, Texas Roadhouse aims to be more than a steakhouse. While you will find plenty of steak at Texas Roadhouse, you’ll also find a selection of salads, burgers and sandwiches, country-inspired entrees, and seafood fare. The chain also offers an array of appetizers, sides, and desserts.

The large portions at Texas Roadhouse can make it tricky to navigate the menu. Most of the meals are high in calories, fat, and carbohydrate, and many are quite high in sodium. A caveat to keep in mind is that Texas Roadhouse makes much of its food from scratch, therefore the nutrition information provided is, at best, an estimate.

What Experts Say

“Texas Roadhouse lets you customize your order and avoids several food allergens, although cross-contamination in the kitchen can’t be guaranteed. There are items that contain veggies and higher fiber foods, but overall, the options are lower in fiber and higher in sodium. If you eat here often, make sure your other meals contain lower sodium and higher fiber to balance your intake.”

Willow Jarosh, MS, RD

Navigating the Menu

What to Order & Avoid at Texas Roadhouse
 Most Nutritious Option Least Nutritious Option
Grilled Shrimp (Appetizers) Cactus Blossom (Appetizers)
House Salad (Salads) Chicken Caesar Salad (Salads)
Sirloin Steak (Steak & Ribs) Bone-in Ribeye (Steak & Ribs)
Grilled BBQ Chicken (Chicken) Portobello Mushroom Chicken (Chicken)
Grilled Salmon (Seafood) Fish & Chips (Seafood)
BBQ Chicken Sandwich (Burgers & Sandwiches) Smokehouse Burger (Burgers & Sandwiches)
Grilled Pork Chop (County Dinner Entrees) Country Fried Sirloin (County Dinner Entrees) 
Green Beans (Sides)  Loaded Sweet Potato (Sides)
Strawberry Cheesecake (Dessert) Granny’s Apple Classic (Dessert)
Water (Beverages) Flavored Lemonades (Beverages)

Most Nutritious Option

If you're looking for a nutritious option at Texas Roadhouse, look no further than the Grilled BBQ Chicken meal.


One of the first things you’ll notice when you sit down for a meal at Texas Roadhouse is an all-you-can-eat supply of shelled peanuts. Nuts can be a good source of protein, but peanuts are also high in calories and fat. In never-ending portions, you could easily add hundreds of extra calories to your day by snacking.

Texas Roadhouse also bakes bread daily, which will arrive at your table with a side of sweet honey butter. If you want something before your meal arrives, choose bread, peanuts, or an appetizer—rather than having all three.

✓ Grilled Shrimp (without garlic butter)

The Grilled Shrimp (without garlic butter) contain 240 calories, 8g fat, 3g saturated fat, 1240mg sodium, 25g carbohydrate, 4g sugar, and 17g protein. Note that this appetizer also comes with a side of bread, so if you're watching your carb intake, you'll want to hold off on the table-side bread which will arrive at the start of your meal. Shrimp can also be a healthy source of protein — it's also low in fat and high in essential amino acids — making it a healthy appetizer choice.

✗ Cactus Blossom

The Texas Roadhouse Cactus Blossom provides 1700 calories, 89g fat, 17g saturated fat, 2.5g trans fat, 5260mg sodium, 202g carbohydrate, 26g sugar, and 27g protein. It arrives on your table with a cajun sauce for dipping, as well. Most starters at Texas Roadhouse are fried and therefore high in calories, fat, and sodium. Appetizers are served in portions large enough to share, but even smaller servings can be surprisingly high in calories.

For example, an order of Fried Pickles has over 500 calories. Add ranch for dipping and you’ll have consumed nearly 1,000 calories before digging into the main part of your meal. An order of Cheese Fries with Chili has 1460 calories, 80 grams of fat, and 5200 milligrams of sodium—nearly double the daily recommended intake.


Texas Roadhouse offers a few dinner-sized salads and smaller side salads. Choose a classic Caesar salad or a variation topped with grilled chicken, shrimp, or steak.

✓ House Salad (no dressing)

The House Salad (with no dressing) contains 230 calories, 16g fat, 8g saturated fat, 290mg sodium, 9g carbohydrate, 4g sugar, and 13g protein. With cheddar cheese, croutons, eggs, and tomatoes served on a bed of greens, this fresh salad delivers heaping fork-fulls of vegetables and even protein.

✗ Chicken Caesar Salad

The Chicken Caesar Salad has 1050 calories, 81g fat, 18g saturated fat, 1090mg sodium, 22g carbohydrate, 5g sugar, and 63g protein. If you’re adding protein to your salad, stick to grilled options rather than fried. You can reduce the carb count of any salad by skipping crunchy extras like croutons or crackers.

The salad dressing choices at Texas Roadhouse each add 100 or more calories to your greens, as well as adding 20 or more grams of fat per 2-oz serving. Even the low-fat Ranch dressing adds 220 calories and 20 grams of fat to your salad.

To keep your salad lower in calories and fat, as well as avoiding added sugar, order it without dressing or ask for dressing to be served on the side.

Steak & Ribs

Texas Roadhouse is known for hand-cut steaks, which are cooked to order. You'll have your choice of popular cuts like sirloin, NY Strip, Porterhouse, and Ribeye, in multiple sizes—most between 6 to 12 ounces.

✓ 6-oz Sirloin Steak

The 6-oz Sirloin Steak provides 250 calories, 6g fat, 2.5g saturated fat, 560mg sodium, 3g carbohydrate, 1g sugar, and 46g protein. Order it plain or with a side of green beans and sautéed mushrooms for an additional 190 calories.

✗ 20-oz Bone-in Ribeye

The 20-oz Bone-in Ribeye contains 1480 calories, 101g fat, 44g saturated fat, 10g trans fat, 1720mg sodium, 20g carbohydrate, 4g sugar, and 143g protein. Steaks can also be ordered “smothered” with a variety of sauces and add-ons. While tasty, these options make your meal considerably higher in calories, fat, and sodium than if you keep your steak simple. Avoid salty, high-fat smothers like gravy, green chile, and cheese.

While Texas Roadhouse mainly focuses on steak, you can also order a rack of “fall off the bone” ribs. However, the chain's ribs are higher in calories and fat than some of the steaks.

A full slab of ribs has 1450 calories and 102 grams of fat, while a half-slab is 900 calories with 63 grams of fat. You’ll want to keep the nutrition info in mind if you’re planning to add ribs to your entree as part of a combo meal.


If you’re looking for a protein source other than beef, you’ll find several chicken options on Texas Roadhouse’s menu. The fried and smothered dishes can be high in calories, fat, and sodium. Instead, choose from several grilled chicken options.

✓ Grilled BBQ Chicken

The Grilled BBQ Chicken option contains 260 calories, 3.5g fat, 1g saturated fat, 320mg sodium, 10g carbohydrate, 8g sugar, and 46g protein. Opt for no BBQ sauce on the chicken breast to save an additional 40 calories and order lower-calories sides including applesauce, grilled beans, sautéed mushrooms, or sautéed onions.

✗ Country Fried Chicken

The Country Fried Chicken has 750 calories, 43g fat, 15g saturated fat, 1350mg sodium, 43g carbohydrate, 9g sugar, and 47g protein. The most nutritious chicken dishes at Texas Roadhouse are relatively simple in taste. Grilled chicken without any thick sauces or marinades will be a lighter option than those that are fried or slathered with gravy.

With any chicken dish, keep your choice of sides in mind. Stick to steamed or grilled veggies rather than starchy pairings like mashed potatoes or french fries.

A 480-calorie order of Chicken Critters—Texas Roadhouse’s take on fried chicken tenders—comes with your choice of dipping sauce. Options like honey mustard and ranch will add 200–300 calories and around 30 grams of fat to your meal. While the BBQ sauce has just 80 calories and no fat, it also has 14 grams of sugar.


Texas Roadhouse offers a few seafood dishes, though several are only available regionally. As with chicken options, a small portion of grilled fish is a more nutritious choice than dishes that are battered and fried. As with steak and chicken, most of the side options for seafood are carb-heavy choices like fries or rice.

✓ Grilled Salmon (5 oz)

The 5-ounce Grilled Salmon contains 320 calories, 24g fat, 7g saturated fat, 500mg sodium, <1g carbohydrate, 0g sugar, and 27g protein. Loaded with healthy fats and minerals, salmon is a lean protein choice for a main dish. The grilled preparation also helps keep the calories and sodium low, as opposed to fried options.

✗ Fish & Chips

The Fish & Chips provide 1180 calories, 42g fat, 8g saturated fat, 1g trans fat, 4770mg sodium, 136g carbohydrate, 0g sugar, and 61g protein. With around 30 grams of protein, the Grilled Shrimp can be a healthy meal choice—especially if you skip the seasoned rice and use the garlic butter sparingly.

As with steak and chicken meals, avoid adding seafood to another entree. Combos with steak, chicken, and seafood can easily be upwards of 1,000 calories. With sides and beverages, you can easily consume a full day’s worth of calories in a single meal.

Burgers & Sandwiches

You’ll find a few traditional burger-and-fries options at Texas Roadhouse, as well as chicken and pulled pork sandwiches. Almost all the burgers and sandwiches on the menu are 1,000 calories or more—even before you factor in the side of steak fries.

✓ BBQ Chicken Sandwich

The Texas Roadhouse BBQ Chicken Sandwich has 720 calories, 31g fat, 10g saturated fat, 1410mg sodium, 56g carbohydrate, 12g sugar, and 57g protein. The chicken sandwich is topped with lettuce, tomato, and onion and served alongside steak fries and a pickle.

✗ Smokehouse Burger

The Smokehouse Burger contains 1200 calories, 80g fat, 33g saturated fat, 1.5g trans fat, 2710mg sodium, 62g carbohydrate, 14g sugar, and 60g protein. With mushrooms, onions, lettuce, tomato, onion, and a blend of cheeses, this burger is the highest in calories, fat, and sodium of all the available burgers and sandwiches.

The kid’s menu offers one burger choice that's a bit lower in calories. You can order a pair of Mini-Cheeseburgers for 660 calories, 33 grams of fat, and 890 milligrams of sodium. By comparison, the regular menu All-American Cheeseburger has 1,010 calories, 68g fat, and 2210mg sodium.

Country Dinner Entrees

The dinner entrees at Texas Roadhouse are built around a portion of meat paired with rice or potatoes and rounded out with multiple veggie sides. These hearty entrees can be high in calories, fat, and sodium, but you can alter the nutrition somewhat by looking for lean sources of protein, avoiding creamy sauces, and choosing sides wisely.

✓ Grilled Pork Chop (single)

A single Grilled Pork Chop dinner entree contains 290 calories, 12g fat, 4.5g saturated fat, 1620mg sodium, 4g carbohydrate, <1g sugar, and 41g protein. The pork chops are served with a peppercorn sauce and one of Texas Roadhouse's sides. Overall, pork can be a healthy lean meat option—it is high in protein but lower in fat compared to other red meats.

✗ Country Fried Sirloin

The Country Fried Sirloin dish contains 1100 calories, 71g fat, 21g saturated fat, 0.5g trans fat, 4090mg sodium, 50g carbohydrate, 9g sugar, and 56g protein. The Country Vegetable Plate can be a healthier choice for a meal, but it all depends on what you choose to include. Vegetables are typically a nutritious choice, but most of the veggies at Texas Roadhouse are cooked in butter—making them higher in calories, fat, and salt than they may be at other restaurants.

For example, a Country Vegetable Plate with mixed veggies, corn, green beans, and a plain baked potato has 880 calories, 40 grams of fat, and 4,120 milligrams of sodium.

If you order your baked potato with butter and sour cream, it adds another 160 calories and 17 grams of fat. Tack on a House Salad for 230 calories and the veggie plate will be over 1,000 calories—more than a plate of pork chops.

Whenever you’re dining out, portion control is key. Full entrees at most restaurants, including Texas Roadhouse, are large and contain more than one serving of food. If you choose one of the dinner meals, look for the most nutritious option and consider packing up half to take home.


With fresh-baked bread, mashed potatoes, baked potatoes, sweet potatoes with marshmallows, and an array of vegetables, you’ll have many choices for sides at Texas Roadhouse. While these sides are typically smaller portions than entrees, many of them are high in calories, fat, and sodium because they’re cooked in butter, meat juices, or animal fat.

✓ Green Beans

A side of green beans at Texas Roadhouse includes 100 calories, 3g fat, 1g saturated fat, 1070mg sodium, 13g carbohydrate, 4g sugar, and 6g protein. Green beans are also high in fiber and are a good source of minerals and antioxidants—and have even been found to aid in brain and bone health.

✗ Loaded Sweet Potato

A loaded sweet potato side contains 770 calories, 28g fat, 12g saturated fat, 310mg sodium, 126g carbohydrate, 70g sugar, and 7g protein. This dish includes a baked sweet potato topped with honey cinnamon caramel sauce and marshmallows, making it a sugar-filled side.

Texas Roadhouse’s take on fries is thick-cut seasoned steak fries. A plain side of fries is 360 calories while the cheesy, bacon-topped option has 510 calories. For a smaller portion of fries, order a kid’s size for just 200 calories.

A baked potato or sweet potato can be a nutritious base for building a meal, but you’ll want to avoid “loaded” options.

Additions like butter, sour cream, bacon bits, mini-marshmallows, and caramel sauce add calories, fat, carbs, and sugar to the side without adding much nutrition.


You’ll only find a few desserts at Texas Roadhouse, all of which are high in calories, carbs, and sugar. Traditional choices include cheesecake, brownies, and apple pie with vanilla ice cream, but you can throw together a lighter sweet treat by looking elsewhere on the menu.

✓ Strawberry Cheesecake

The strawberry cheesecake dessert has 780 calories, 45g fat, 24g saturated fat, 560mg sodium, 81g carbohydrate, 59g sugar, and 38g protein. It includes a slice of cheesecake topped with strawberry sauce and a dollop of whipped cream. Share this dish with a dinner partner and savor the sweet and tart meal closer.

✗ Granny’s Apple Classic

The Granny’s Apple Classic dish has 1260 calories, 62g fat, 30g saturated fat, 940mg sodium, 170g carbohydrate, 106g sugar, and 10g protein. If you’re looking for a treat that isn’t as high-calorie, try finishing your meal with fresh-baked bread rather than starting with it. For around 220 calories and 25 carbs, a single slice of bread coated with a swipe of Honey Cinnamon Butter can make a subtly sweet dessert.


In addition to coffee, iced tea, lemonade, milk, fruit juice, and fountain sodas, Texas Roadhouse also offers a menu of alcoholic beverages. Whichever drink you have with your meal, keep the added calories and sugar of your choice in mind when you’re planning the rest of your meal.

✓ Dasani Bottled Water

Dasani bottled water has 0 calories, 0g fat, 0mg sodium, 0g carbohydrate, 0g sugar, and 0g protein. In general, water is the healthiest option, whether you're dining out or at home.

✗ Flavored Lemonades

The flavored lemonades at Texas Roadhouse contain 150 calories, 0g fat, 30mg sodium, 40g carbohydrate, 38g sugar, and 0g protein. While water is always the healthiest beverage choice, you will find some other options at Texas Roadhouse that won’t add calories to your meal.

The Slow Brewed Iced Tea is another no-calorie, sugar-free beverage choice if you’re looking for a cool drink that isn’t water. For something warm, if you order hot coffee and tea without cream, milk, or sugar, these beverage choices don’t add many (if any) calories to your meal. However, remember that they will have caffeine unless you ask for decaf.

Diet-Specific Options

If you have special dietary needs or need to avoid certain ingredients, you’ll need to look closely at what Texas Roadhouse offers. The Texas Roadhouse menu has dishes for gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, vegetarian, and vegan diets.


While Texas Roadhouse does indicate which items on its menu are “gluten-friendly,” the chain can't guarantee any dish is gluten-free. This is especially important to know if you have Celiac disease.

While your food may be prepared in a way that avoids gluten, the ingredients may have come into contact with other ingredients that contain gluten or wheat (what's referred to as cross-contamination).

Options considered gluten-friendly at Texas Roadhouse, which may be suitable for a gluten-free diet include:

  • Salmon
  • Steak (without seasoning or butter)
  • Baked or Sweet Potato (salt and pepper only)
  • Grilled Chicken Salad (oil and vinegar only, no marinade or croutons)
  • Steakhouse Filet Salad (no Texas Roadhouse Seasoning, oil and vinegar only)


  • Sirloin (6 oz)
  • Grilled Salmon
  • Dallas Filet (6 oz)
  • NY/Kansas City Strip Steak (8 oz)
  • House Salad (no dressing or croutons)


  • Green Beans
  • Grilled Shrimp
  • Prime Rib (6 oz)
  • Grilled Pork Chops
  • Lil’ Dillo Steak Bites (kid’s menu)


  • Applesauce
  • Sirloin (6 oz)
  • Grilled Shrimp
  • Dallas Filet (6 oz)
  • Grilled BBQ Chicken


  • Coleslaw
  • Sirloin (6 oz)
  • Sweet Potato
  • Grilled BBQ Chicken
  • House Salad (no dressing or croutons)

Vegetarian & Vegan

You won’t find an abundance of meat-free options at Texas Roadhouse and the restaurant doesn’t offer any certified vegan dishes on its menu.

Items that are often a go-to for vegans when dining out, such as a plain baked potato or side of veggies, won't necessarily be vegan-safe choices at Texas Roadhouse, as these items are usually cooked in or basted with butter, animal fat, or bacon grease.

A few side items like applesauce may be vegan, but you’ll want to ask your server for information about the ingredients before placing your order. Depending on the type of plant-based diet you follow, if you're a vegetarian, a simple side salad or items from the Country Veggie Plate may be suitable.

Food Allergies and Safety

Texas Roadhouse doesn’t provide a chart or guide to the common food allergens present on its menu. However, you will find some resources in the food safety section of the chain’s website.

Texas Roadhouse uses proprietary spice blends and therefore does not make a full list of ingredients publicly available. If you have a food allergy, be aware that these blends may contain allergens.

The most notable and obvious allergen at Texas Roadhouse is peanuts. You’ll find in-the-shell peanuts served at the table, shells discarded throughout the restaurant, and peanut dust in the air.

As for the rest of the menu, it's reasonable to assume that many dishes contain other common food allergens such as milk, eggs, soy, fish, shellfish, peanuts, and tree nuts. These allergens are frequent ingredients in many recipes and may be vulnerable to cross-contamination.

If you have a food allergy, it's always a good idea to be cautious when going out to eat. If you are allergic to certain foods or need to avoid specific ingredients, let your server know before you place your order.

A Word From Verywell

Texas Roadhouse offers a range of hearty family-style meals, but the large portions can make it easy to overshoot your calorie goal for the day. If you follow a special diet or need to avoid certain ingredients due to a food allergy, you may struggle to find something that suits your needs and tastes at Texas Roadhouse.

The best way to prevent being overwhelmed by the menu is to review as much of the nutrition information as you can before you go. Having a sense of your options will help you choose a satisfying meal you can enjoy while still staying on track with your goals for health and wellness.

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Article Sources
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  1. Gluten-Free Foods. Celiac Disease Foundation.