LongHorn Steakhouse on a Diet: Steaks and Sides Under 600 Calories

Yes, you can eat a full steak dinner at LongHorn Steakhouse under 600 calories. The 6 oz Flo's Filet packs 360 calories and 52g of protein, and pairing it with steamed asparagus (60 cal) lands you at 420 calories for a plate that tastes nothing like dieting. Even the 9 oz Flo's Filet at 540 calories fits solo, and the grilled chicken breast delivers 72g of protein for 480 calories.

Steakhouses have a reputation as macro landmines, and fair enough: the loaded potatoes, the bread, the butter-bombed sides, and the 20 oz porterhouses will wreck a day fast. But the actual steaks are often the cleanest thing on the menu. Lean protein with near-zero carbs is a dieter's best friend, and LongHorn's grilled options give you plenty to work with. Here is how to build a plate that keeps you full, hits your protein, and stays under 600.

The steaks that fit under 600 calories

Start with the protein, because at a steakhouse the entree is the point. The leanest high-protein picks on the LongHorn Steakhouse menu are the filets and the grilled chicken. These are not sauced or breaded, so what you see is what you eat.

A few things jump out here. The 6 oz Flo's Filet is the MVP: it is the leanest real steak you can order and it leaves you roughly 240 calories of room for sides while still being under 600. That is a rare luxury at a place known for 1,000-calorie entrees.

The 9 oz Flo's Filet is the move if protein is your priority. At 540 calories you are already close to the ceiling, but you are banking 78g of protein, which is most of a day's needs for a lot of people in one sitting. Just know you will need to keep sides minimal or skip them.

Grilled chicken is the other workhorse at 480 calories and 72g protein. If red meat is not your thing or you want to leave a little room for a side, this is a smart, lean pick. And do not sleep on the kids grilled steak and grilled chicken: at 180 and 160 calories they are tiny but ridiculously efficient protein, and nobody at the table is checking whether a grown adult ordered off the kids menu.

Why the filet wins over most other cuts

Flo's Filet is lean by nature: it is the tenderloin, which carries less marbling than ribeyes, strips, or anything with the word "loaded" in it. That is exactly why the 6 oz version clocks in at 360 calories with zero carbs. Fattier cuts and anything topped with butter, cheese, or crispy onions climb fast, so when you are hunting for LongHorn options under 600 calories, the filet is your anchor.

The sides that actually fit your macros

This is where steakhouse dinners usually go sideways. The default sides are starchy, buttery, and generous. The two best low-calorie options at LongHorn are both vegetables:

• Steamed Asparagus: 60 cal, 4g protein, 6g carbs, 3g fat
• Green Beans: 110 cal, 4g protein, 10g carbs, 6g fat

Steamed asparagus is the cleanest side on the menu at 60 calories. It adds volume and fiber to your plate without touching your calorie budget in any meaningful way. Green beans are nearly as good at 110 calories, though they carry a bit more fat (they are typically cooked with some butter or oil). If you want to load up on low-calorie vegetables, double up on the asparagus and you are still only adding 120 calories.

The move here: order your steak plus a veggie side instead of the potato or the loaded anything. A 6 oz filet with green beans is 470 calories and 56g of protein. That is a legitimate steakhouse dinner for less than a single fast-food combo meal.

Drinks: where the hidden calories hide

Your drink can quietly undo the whole plan. Sweet tea, soda, cocktails, and beer add up fast, and most people forget to count them. Here is the lay of the land:

• Coffee (8 oz): 5 cal, basically free
• Iced Tea (16 oz): 75 cal (and that is likely unsweetened or lightly sweetened; sweet tea runs much higher)
• Miller Lite (12 oz): 96 cal

If you want a drink with dinner, a light beer at 96 calories or unsweetened iced tea at 75 fits fine. A single Miller Lite plus a 6 oz filet plus asparagus is still only 516 calories. Just remember that most cocktails and full-sugar sodas can run 150 to 400+ calories, so check the alcohol calorie numbers before you order a second round. Water and black coffee are always the free spaces on the bingo card.

Three plates under 600 calories

Let me do the math so you do not have to at the table.

1. The lean machine: 6 oz Flo's Filet + steamed asparagus + iced tea = 495 cal, 56g protein. Tons of room, tons of protein.
2. The big protein night: 9 oz Flo's Filet + steamed asparagus = 600 cal exactly, 82g protein. You hit the ceiling but you crushed your protein target.
3. The chicken route: Grilled Chicken + green beans = 590 cal, 76g protein. No red meat, still enormous protein, still under 600.

All three keep you under budget and over 55g of protein. That protein number matters: at 4 calories per gram, these plates are protein-dense, which means they keep you full and protect muscle while you are cutting. Logging each item in TrackBiteX before you order takes about 20 seconds and turns "I think this is fine" into actual numbers you can trust.

How to order smart (the stuff the menu won't tell you)

A few tactical moves that keep your real-world total close to the numbers above:

• Ask for the steak dry-seasoned, no butter finish. Many steakhouses baste the steak in butter on the way out. The posted numbers assume a standard prep, but a plain-grilled ask keeps fat honest.
• Skip the bread basket. It is not on your plan and it is easy calories you will not remember an hour later.
• Ask for veggie sides steamed without added butter if you want to shave the green beans even leaner.
• Watch the sauces and dressings. A "healthy" salad can out-calorie the steak once the dressing and cheese land. Order dressing on the side.
• Log it before you eat, not after. Tracking the plate in advance in a calorie counter stops the "one more side" impulse before it happens.

If you are a frequent steakhouse diner, the same lean-filet-plus-veggie logic works at Texas Roadhouse, Outback, and LongHorn. The filet is almost always the smartest protein-per-calorie play on any steakhouse menu.

Frequently Asked Questions

What is the lowest calorie steak at LongHorn Steakhouse?

Among full-size steaks, the 6 oz Flo's Filet is the lowest at 360 calories, with 52g of protein and zero carbs. If you want an even smaller portion, the kids grilled steak is just 180 calories and 26g of protein, making it one of the most calorie-efficient protein options on the menu.

How much protein is in a LongHorn filet?

The 6 oz Flo's Filet delivers 52g of protein for 360 calories, and the 9 oz version jumps to 78g of protein for 540 calories. Both are lean, carb-free cuts, which is why they are such strong choices for anyone tracking macros or eating higher protein on a cut.

Can I eat low carb at LongHorn Steakhouse?

Very easily. Both Flo's Filet sizes and the grilled chicken are essentially carb-free (0 to 2g). Pair a filet with steamed asparagus (6g carbs) or green beans (10g carbs) and your whole dinner stays under 15g of carbs, which fits most low-carb and keto approaches comfortably.

What is the healthiest side at LongHorn?

Steamed asparagus is the lightest side at 60 calories with 4g protein and only 6g of carbs. Green beans are a close second at 110 calories. Both beat starchy or loaded sides by a wide margin and add fiber and volume without eating into your calorie budget.

Is grilled chicken a good diet option at LongHorn?

Yes. The grilled chicken is 480 calories with a huge 72g of protein and just 18g of fat. Paired with a veggie side it stays under 600 calories while delivering more protein than most entrees on the menu, making it ideal if you want to skip red meat.

How do LongHorn calories compare to fast food?

Surprisingly well for the protein you get. A 6 oz filet with asparagus runs around 420 calories with 56g of protein, while a McDonald's or Chick-fil-A combo can hit the same calories with a fraction of the protein. A real steak dinner can genuinely be the leaner, more filling choice.