Texas Roadhouse on a Diet: Steakhouse Orders Under 700 Calories

You can absolutely eat at Texas Roadhouse on a diet: pair an 8 oz grilled chicken breast (320 cal, 58g protein) or the kids-sized sirloin (180 cal, 25g protein) with steamed broccoli (45 cal) and iced tea, and you are sitting comfortably under 700 calories with a massive protein hit. The trick is knowing which items are protein-forward and which sides quietly torch your budget before your steak even arrives.

Steakhouses have a reputation as diet death zones, and honestly, they earn it. Between the free rolls, the loaded potatoes, and the 20 oz ribeye, it is easy to eat 1,800 calories without trying. But the same menu that can wreck you also hides some of the leanest, highest-protein fast-casual food you can order. Let me show you exactly how to build a plate that keeps you full, hits your protein, and stays under 700 calories.

The best Texas Roadhouse orders under 700 calories

Here is the core lineup worth building around. These are the items on the Texas Roadhouse menu that give you the most protein for the fewest calories.

Notice something? The 8 oz grilled chicken alone delivers 58g of protein for 320 calories. That is one of the best protein-to-calorie ratios you will find at any restaurant, steakhouse or not. Protein runs 4 calories per gram, so 58g of protein is 232 calories of that dish coming from pure muscle fuel.

Build your plate: three sample orders

The lean lifter (515 calories, 68g protein)

Grilled Chicken (8 oz, 320 cal) + Steamed Broccoli (45 cal) + Green Beans (80 cal) + Iced Tea (70 cal). This is the move if you want to walk out full, dominate your protein target, and still have room in your daily budget for a snack later. Two vegetable sides sounds boring on paper, but a plate this size will keep you satisfied for hours.

The steak lover (413 calories, 51g protein)

Two Kids Sirloin Steaks (4 oz each, 360 cal total) + Steamed Broccoli (45 cal). Yes, you can order kids portions as an adult if the restaurant allows, or just get a single sirloin and lean on sides. Two 4 oz sirloins give you real steak with 50g of protein for the calories of a single fast-food sandwich. If you want actual beef and you want it lean, this is your play.

The surf and turf (365 calories, 51g protein)

Grilled Shrimp (8 pieces, 140 cal) + Kids Sirloin (180 cal) + Applesauce (90 cal, if you want something sweet). The shrimp are a sleeper pick at 26g protein for 140 calories and almost no fat. Stack them with a small steak and you have got a genuinely indulgent-feeling meal that barely dents your day.

What quietly blows your calorie budget

The menu items above are the wins. The losses come from the stuff you eat on autopilot. The bread rolls with cinnamon butter are the classic trap: they land before you have even ordered, they are free, and they refill. A couple of those with butter can easily run 500-plus calories on their own, which is more than most of the entrees I just listed.

Loaded potatoes, cheese fries, and the big fried appetizers are the other landmines. A single loaded baked potato can approach the calorie count of your whole protein-plus-veggie plate. If you want a starch, the applesauce (90 cal) is the cleanest option on the sides list, and steamed broccoli plus green beans give you volume and fiber without the fat load.

The other sneaky one: drinks. A 16 oz sweet tea or soda can add 150 to 200 calories of pure sugar. Unsweetened iced tea (70 cal for the version listed, or basically zero if fully unsweetened) or black coffee (5 cal) keeps that budget clean. Log the drink too, because liquid calories are the ones people forget most.

How to track it accurately

Restaurant portions vary and steaks in particular are notorious for coming in over their listed weight. The safe move is to log your order before you eat, then adjust. The TrackBiteX app has the full Texas Roadhouse menu built in, so you can drop the 8 oz grilled chicken and your sides into your day in about ten seconds and see exactly how much room you have left for a roll (or not).

My rule at any steakhouse: decide your order in the car. If you know you are getting grilled chicken and broccoli before you smell the fryer, the cinnamon rolls lose most of their power over you. Building the plate in TrackBiteX ahead of time turns "I'll just eyeball it" into an actual plan.

How Texas Roadhouse stacks up against fast food

People assume fast food is the diet-friendly choice because it is cheaper and faster. Calorie for calorie, a lean steakhouse order often wins. Look at the protein density.

The Texas Roadhouse grilled chicken beats a Chick-fil-A grilled club on both calories and protein, and it demolishes the McDonald's options on protein per calorie. A small fries alone (230 cal, 2g protein) costs you almost as much as a 4 oz sirloin with more than twice the protein. The steakhouse is not the enemy here. The bread basket and the loaded sides are.

Quick rules for eating lean at Texas Roadhouse

• Pick grilled, not fried or loaded. Grilled chicken, sirloin, and shrimp are your under-700 anchors.
• Choose two vegetable sides. Steamed broccoli and green beans add bulk and fiber for under 130 calories combined.
• Skip or split the rolls. If you must, eat one, no butter, and log it.
• Drink your calories to zero. Unsweetened tea, water, or coffee.
• Log before you order. A plan beats willpower every time.

Frequently Asked Questions

What is the healthiest thing to eat at Texas Roadhouse?

The 8 oz grilled chicken is the standout: 320 calories and 58g of protein with just 8g of fat. Pair it with steamed broccoli (45 cal) and green beans (80 cal) for a filling, high-protein plate that stays around 500 calories. Grilled shrimp at 140 calories for 26g protein is another excellent lean pick.

How many calories are in the Texas Roadhouse rolls?

Texas Roadhouse does not list official numbers in our data, but the rolls with cinnamon butter are calorie-dense. A single roll with butter can run several hundred calories, and they refill for free. If you are watching your intake, limit yourself to one, skip the butter, and log it before the basket disappears.

Is steak good for weight loss?

Lean cuts absolutely can be. A 4 oz Texas Roadhouse kids sirloin is only 180 calories for 25g of protein and 8g of fat. Steak is filling and high in protein, which helps preserve muscle in a calorie deficit. The problem is portion size and the loaded sides, not the beef itself.

What can I order at Texas Roadhouse for high protein?

The 8 oz grilled chicken leads with 58g of protein, followed by the herb crusted chicken at 54g. Grilled shrimp adds 26g for only 140 calories, and a 4 oz sirloin brings 25g. Stack a chicken breast with a side of shrimp and you can clear 80g of protein under 500 calories.

Are the vegetable sides at Texas Roadhouse actually low calorie?

The steamed broccoli is, at just 45 calories and 4g of protein. Green beans come in at 80 calories, though they carry 4g of fat from added seasoning. Applesauce is 90 calories and all carbs. Skip loaded potatoes and cheese-topped sides, which can cost more calories than your entree.

Can I stay under 700 calories with an appetizer?

It is tight. Most Texas Roadhouse appetizers are fried and shareable, so a full order can eat your entire budget. If you want a starter, order grilled shrimp (140 cal) as your appetizer, then a 4 oz sirloin and broccoli for the main. That combo lands near 365 calories with room to spare.