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

You can absolutely eat a steak dinner at Outback Steakhouse for under 600 calories. The move is a lean cut like the 6 oz Victoria's Filet (380 cal, 54g protein) or the 6 oz Outback Special Sirloin (380 cal, 52g protein) paired with steamed broccoli (80 cal) or fresh mixed vegetables (100 cal). That lands you around 460 to 480 calories with 55g of protein or more, which is one of the best restaurant-dinner deals in America.

The trap at Outback is not the steak. It is the Bloomin' Onion, the loaded baked potatoes, the bread, and the beers stacking up before your entree arrives. Skip those and the core menu is a low-carb dieter's playground. Let me show you exactly how to build it.

Why steakhouses are secretly diet-friendly

A plain grilled steak is basically pure protein and fat with almost zero carbs. The Outback Steakhouse menu averages 705 calories per item, but that number is dragged up by appetizers, pasta, and dessert. The actual proteins and vegetable sides are lean. Protein is 4 calories per gram and it is the most filling macronutrient, so a steak dinner keeps you full for hours on relatively few calories.

Compare it to grabbing fast food. A McDonald's small fries plus a few McNuggets can quietly hit 500 calories with barely any protein. At Outback, 500 calories can buy you 78g of protein. That is the whole point of choosing a steakhouse when you are tracking.

The best Outback steaks for a calorie budget

Here is where the lean cuts shine. The filet and the 6 oz sirloin are your MVPs because they deliver the most protein per calorie.

The 6 oz Victoria's Filet is the leanest, most tender option and leaves you 220 calories of room under the 600 line for a side and a drink. The 9 oz sirloin at 570 calories is a legitimate move too if you want maximum protein (78g) and are fine eating it nearly solo with just a glass of iced tea or water. Order it grilled with no added butter finish and you keep the numbers honest.

Not a steak person? Grill the chicken

The Grilled Chicken on the Barbie is 520 calories with a massive 78g of protein and only 4g of carbs. That is a full entree by itself, and it slides in under 600 with a black coffee or unsweetened tea. If you want to leave room for a vegetable side, ask for a lunch or smaller portion, or split it. For reference, the Kids Grilled Chicken on the Barbie is 180 calories and 32g of protein, which is a genuinely useful adult snack-sized option if you already ate earlier in the day.

Sides that won't wreck the plan

This is where most people lose the game. Loaded baked potatoes, mac and cheese, and the Bloomin' Onion turn a 380-calorie steak into a 1,500-calorie meal. Stick to the vegetables and you stay in control.

Both sides are under 100 calories and add fiber and volume so you actually feel like you ate a full plate. Ask for them steamed with no butter to keep the fat down. If you want the vegetables to feel more substantial, request a side salad with dressing on the side and dip your fork instead of pouring.

Full meals under 600 calories

Here are ready-to-order combos. Each one is a complete dinner, not just a naked steak on a plate.

1. The Lean Classic: 6 oz Victoria's Filet + Steamed Broccoli = 460 cal, 59g protein.
2. The Sirloin Plate: 6 oz Outback Special Sirloin + Fresh Mixed Vegetables = 480 cal, 56g protein.
3. The Refreshed Filet: 6 oz Victoria's Filet + Steamed Broccoli + Iced Tea (unsweetened, or count sweetened at 80 cal) = 540 cal, 59g protein.
4. Protein Max: 9 oz Outback Special Sirloin + black coffee = 575 cal, 78g protein.
5. Chicken Route: Grilled Chicken on the Barbie + black coffee = 525 cal, 78g protein.

Every one of these clears 55g of protein, and most sit around 500 calories. That is a dinner you can build a cut around. Log the exact cut and side in TrackBiteX before you order so you know your remaining budget for the rest of the night, especially if a drink is coming.

Watch the liquid calories

A single Bud Light is 110 calories, and steakhouse dinners tend to run two or three deep. Two beers is 220 calories, basically a second steak's worth of budget gone with zero protein. If you want to drink, plan for it: swap the beer into your total and pick the 6 oz filet instead of the 9 oz sirloin to make room. Check the alcoholic beverages guide if you want to compare a light beer to a spirit with soda water, which usually comes in lower.

Unsweetened iced tea and black coffee (5 cal) are the free lunch here. Sweet tea and soda are not: that 16 oz iced tea is 80 calories of pure sugar if it is sweetened, so ask for unsweetened and add your own if you must.

How Outback stacks up against other steakhouses

The lean-cut strategy works across the board. If you find yourself at a competitor, the same rules apply: pick a filet or sirloin, order vegetables instead of loaded potatoes, and skip the bread. Compare the numbers at Texas Roadhouse, LongHorn Steakhouse, or the pricier Outback sit-down cuts before you commit. And if your group hijacks the plan and heads for chicken instead, a Chick-fil-A Grilled Chicken Club (430 cal, 37g protein) is a respectable fallback.

Ordering script that keeps you honest

Say this and you will be fine every time:

• "6 oz Victoria's Filet, plain, no butter finish."
• "Steamed broccoli with no butter as my side."
• "Unsweetened iced tea or water."
• "No bread for the table, thanks." (Turn away the loaf before it hits you.)

That bread basket is the single easiest 300-plus calories to cut, because you were not even planning to order it. It just shows up. Decline it and you have already won half the battle.

Frequently Asked Questions

What is the lowest calorie steak at Outback Steakhouse?

The 6 oz Victoria's Filet and the 6 oz Outback Special Sirloin are tied at 380 calories each. The filet is slightly leaner with 0g carbs and 54g of protein, making it the best pick if you want maximum protein for the fewest calories. Order it grilled with no butter finish.

Can I eat low carb at Outback Steakhouse?

Yes, Outback is one of the easiest keto-friendly chains out there. The Victoria's Filet has 0g carbs, the 6 oz sirloin has just 2g, and Grilled Chicken on the Barbie has 4g. Pair any of them with steamed broccoli (8g carbs) and skip the bread, potatoes, and rice for a very low-carb dinner.

How many calories are in an Outback steak without sides?

A plain grilled steak ranges from 380 calories for the 6 oz filet or sirloin up to 570 calories for the 9 oz sirloin. These numbers assume no butter finish, no loaded toppings, and no sauce, so ask for it grilled plain to keep the count accurate.

Is the Grilled Chicken on the Barbie healthy?

It is one of the highest-protein items on the menu at 78g of protein for 520 calories and only 4g of carbs. That is an excellent protein-to-calorie ratio for a restaurant entree. Just be mindful that it is a large portion, so pair it with only a light drink to stay under 600 calories.

What should I avoid at Outback if I'm dieting?

The Bloomin' Onion, loaded baked potatoes, mac and cheese, the bread loaf, and multiple beers are the biggest budget-killers. A couple of Bud Lights alone add 220 calories with no protein. Stick to lean steaks, steamed vegetables, and unsweetened drinks and you avoid the worst offenders.

How do I track my Outback meal accurately?

Log the exact cut and portion size (6 oz versus 9 oz makes a big difference) plus any butter or sauce added at the table. Steamed vegetables with no butter come in around 80 to 100 calories, but a butter finish can add 100-plus. Apps like TrackBiteX have the full Outback menu built in so you can total it before you order.