The Healthiest Menu Items At Outback Steakhouse
Outback Steakhouse became popular for its cheerful Aussie theme, Bloomin' Onion appetizer, and affordable steak entrees. It does not claim to be a healthy food chain by any means, but there are some safer ports in this storm of decadent, delicious food. To locate them, we researched the suggested amounts of calories, sodium, and other nutrients the average person should consume each day and looked at the nutritional value of Outback's menu items.
The recommended nutrient intakes vary by age, height, weight, and other factors. Dietary Guidelines for Americans recommends 1,600 to 3,000 calories per day and limiting sodium to less than 2,300 mg per day. Saturated fats should also be watched. As an example, if you're on a 2,000-calorie-per-day regimen, it should range from 44 to 78 grams daily.
It's important to remember that consumers who follow certain diets based on medical conditions must prioritize their health needs when ordering food at restaurants. Someone who's under a doctor's care for high cholesterol has to be extra careful about saturated fats, and diabetics must be meticulous about consuming sugar. So, Outback's healthier menu items shown below can serve as guidelines, but if you have concerns, seek a medical professional's advice. And once you have the information you need, get ready to dig in.
Seared Peppered Ahi
Some of the Outback's menu items are regional, so you might see the grilled pork chops and Tax Crawfish in your hometown, but not at other Outbacks. The Seared Peppered Ahi is on the main menu and serves as a healthier introduction to your meal. It comes with about 10 slices of rare, spicy Ahi tuna spread out atop Asian coleslaw and crunchy noodles, with a bit of creamy ginger dipping sauce.
Ahi is a Hawaiian word that is equated with yellowfin or bigeye tuna, and Outback doesn't show the exact serving size for this appetizer. However, the restaurant's nutritional data has the Seared Peppered Ahi coming in at 440 calories, with 24 grams of fat, 30 grams of carbs, 2210 mg of sodium, and 29 grams of protein. You can go light on the dipping sauce or eliminate it to reduce the calorie and fat content. The higher sodium amount likely comes from the seasoning, and the dip is made with soy sauce — the latter is pretty much liquid salt.
Strawberry Salad
Outback introduced this fruity salad in 2022 and it has a bed made from peppery arugula and romaine. You can choose to top it with fried or grilled chicken strips, and it gets plated with pecans, goat cheese, and juicy strawberries. The finishing touch is a raspberry vinaigrette.
It's offered as a side or an entree, but the former has less of the not-so-good-for-you stuff. The latter has 950 calories with grilled chicken and 1170 with fried. That's not a huge difference, but the smaller one has 390 calories — this also makes it a decent side dish option. If you order that version of the strawberry salad, it will also have 31 grams of fat, 21 grams of carbs,190 mg of sodium, and 7 grams of protein. Most of the fat content in this salad comes from the cheese, pecans, and any oil that's in the dressing. Feel free to ask for all of that on the side.
Victoria's Filet Mignon
Filet mignon is one of the finest cuts of steak because it has a delicate flavor and soft-as-butter texture when properly prepared. Outback's Victoria's Filet Mignon is offered in 6- and 8-ounce portions and comes with two sides. Unlike other steaks, filet mignon doesn't have a lot of connective tissue and isn't full of fat — it's tender and lean at the same time.
According to Outback's nutritional information, the 6-ounce filet has 380 calories, 19 grams of fat, 1 carb, 470 mg of sodium, and 47 grams of protein. We suppose some of the fat and calories come from butter, but the source of the sodium and protein is anybody's guess. Outback sears or grills their steaks, and seasons them with specially selected spices that aren't revealed on the website. Still, if you compare Outback's filet to its 12-ounce ribeye, the latter has 900 calories and 72 grams of fat per serving, but it's considerably larger.
Outback Center-Cut Sirloin
Also called top sirloin, center-cut sirloin is a lean cut of steak that still manages to be juicy and tender. Outback's center-cut sirloin is offered in 6, 8, or 11 ounces, with 370, 450, and 600 calories, respectively. Some Outback fans can go smaller or larger, as 5-, 9-, and 12-ounce cuts are offered in some locations.
Using the 6-ounce portion as a baseline, that has 370 calories, 20 grams of fat, 1 carb, 510 mg of sodium, and an impressive 46 grams of protein. Obviously, opting for one of the larger sizes means more, but even these aren't so bad. If the 12-ounce version is available in your area, you're looking at 630 calories, 29 grams of fat, still only 1 gram of carbs, 940 mg of sodium, and 92 grams of protein. Outback chefs do trim some fat from these steaks, and you can always cut more off with your own fork and knife.
Grilled Shrimp on the Barbie
Outback pairs its steaks and chicken with four pieces of its Grilled Shrimp on the Barbie for combo meals, or you can order the latter as an appetizer. It's also made into a nicely-seasoned main course and served with a creamy, tangy remoulade sauce. Though Outback doesn't share their recipes, this shrimp has a nice kick and that creamy sauce is generally made with mayonnaise, lemon juice, Dijon mustard, and garlic. This entree also comes with flavorful rice and mixed vegetables, which add more to the calorie count.
A serving of shrimp typically has a high sodium level, which is a byproduct of saltwater habitats — and freshwater shrimp are usually soaked in brine after they're caught. Shrimp also has healthy levels of iron, selenium, niacin, and other beneficial nutrients. So unless you have a shellfish allergy, Outback's shrimp is a great pick. This tasty entree has 550 calories, 35 grams of fat, 3 carbs, 1240 mg of sodium, and 58 grams of protein.
Lobster tails
This can be ordered surf n' turf style with the Victoria Filet Mignon, as a 4-ounce add-on side, or as a $32.99 entree (side dishes are included, but soup and salad are extra). As a main course, you get two steamed cold-water tails at 490 calories, 25 grams of fat, no carbs, 1120 mg of sodium, and 60 grams of protein.
Unadorned lobster meat isn't all that filling, and if you add on rice and fresh veggies, it'll be at 940 calories as long as it's not drowned in butter. In EatingWell, dietitian Sarah Anzlovar, M.S., RDN, LDN claims that a 3-ounce portion of cooked lobster has just 75 calories, less than a gram of fat, and 413 mg of sodium. And like shrimp, it has healthy nutrients such as selenium and omega-3 fatty acids.
So where do Outback's substantially higher calorie and fat counts come from in its lobster entree? A good guess is butter — which, while tasty, is not exactly the healthiest thing to consume. Yes, lobster can be more delicious with tons of butter, but if the shellfish is high quality, it'll be sweet enough not to need much at all. And by the way, cold-water lobster tails usually cost more than warm-water ones because they taste better, but this is a pretty reasonable price.
The Outbacker Burger
Your Outbacker Burger can be ordered plain with a few innocent toppings, with cheese, or you can go all out with the over-the-top Bloomin' Onion Burger that has those fried petals on top. That has 970 delicious calories and comes with crispy Aussie Fries.
That is one tempting burger, but if you're trying to be health-conscious, stick with the Outbacker Burger and pass on the cheese and bacon. You can still have lettuce, onion, tomato, and pickles. This slimmed-down version has 660 calories, 39 grams of fat, 41 carbs, 790 mg of sodium, and 37 grams of protein. Go for the fries if you can't resist them, or swap them out for fresh veggies. You can also cut down on the carbs by skipping the bun or only having half — that will also reduce the calories. This burger also comes with mustard, but if you prefer ketchup, be careful. The condiment is not very nutritious despite tasting great, making it hard to use in small amounts.
Grilled Chicken on the Barbie
Low in fat and exceptionally high in protein, boneless chicken is a dietician's dream food, making it an appealing option on Outback's menu. At the restaurant, this item weighs 5 ounces and contains 410 calories, 9 grams of fat, 22 carbs, 780 mg of sodium, and 62 grams of protein.
Those Grilled Chicken on the Barbie numbers can be notably higher than similar grilled chicken meals, so they likely come from the side of barbecue sauce and seasonings. You can opt out of the sauce and even request no seasoning, but your meal might end up tasting like cardboard. Still, chicken grilled on barbecues have nice smoky flavors, so you might be fine with just a bit of seasoning and sauce. Just ask your server or customize your order online.
Perfectly Grilled Salmon
Countless nutritionists classify salmon as a superfood, and this fish always tastes better after being cooked on a hot grill. It's packed with healthy fats or omega-3 acids, which may reduce the risk of heart attacks. It's also an excellent source of B vitamins and antioxidants, can prevent inflammation, and might even help fight cancer.
Outback has two salmon entrees on the menu: Perfectly Grilled and Toowoomba. The latter is seasoned and served with two sides, but watch out for it even if it has a cool-sounding name. It has a lot more calories because it's covered in a thick, creamy mushroom creole sauce. Stick with the Perfectly Grilled Salmon, with its 550 calories, 39 grams of fat, 1 carb, 430mg of sodium, and 45 grams of protein. And you won't need to worry about the high amount of fat when eating this salmon, because it's good for you.
Tasmanian Chili
This Aussie-themed dish was introduced at some Outbacks in 2021 and launched nationwide afterward. You might want to try a cup or crock of this meat-only dish the next time you're at Outback because it has won honors at Texas chili competitions. It's made with juicy steak bites mixed into a thick base, and the smaller size has just 200 calories. It's pretty spicy too, so you can skip it if that's not your thing.
A small cup of chili can leave you wanting more, so we looked at the crock instead. This has 370 calories, 25 grams of fat, 13 carbs, 1470 mg of sodium, and 23 grams of protein, so it's more of a mix of good and bad. Chili seasonings can rely on a lot of salt for flavor, and that's why so many people love it. You'll want to avoid this one if you're watching your sodium. Otherwise, it can serve as a hearty precursor to a lighter dish or be enjoyed for lunch.
Sweet potato
This superfood is a smart swap for French fries and white potatoes for several reasons. They have more fiber and less starch, plus more flavor. You don't need to add tons of butter, salt, sour cream, or ketchup to them. Sweet potatoes are also high in vitamins A and C and potassium. One 180-gram serving also has 162 calories, 0.1 grams of fat, 37 carbs, 71 mg of sodium, 3.6 grams of protein, and 5.4 grams of sugar.
It's not surprising that Outback loads up its sweet potatoes with good stuff like brown sugar and honey butter. This raises the count to 410 calories, 11 grams of fat, 72 carbs, 240mg of sodium, 5 grams of protein, and 22 grams of sugar. Are those extra toppings decadent and delicious? Yes. Are they necessary? No, sweet potatoes have a naturally sweet flavor that's fine on its own. Request to have it prepared unloaded instead of fully loaded.
Fresh veggies
Outback has a very decent selection of seasonal fresh vegetables, and when you're ordering, you can ask the server what the kitchen has. On any given night, there might be broccoli, squash, asparagus, green beans, or a mix. A serving of these can have about 130 to 150 calories, an average of 10 fat grams, and about 300 to 370 mg of sodium. You don't need us to tell you that fresh veggies are healthy, but at Outback, there are temptations in this category as well.
When it comes to healthy eating, Outback's worst vegetable offender is its Over-the-Top Brussels Sprouts. It takes this roasted veggie to a new level, made with Fresno chili, bacon, and a touch of aioli. Watch out for this one — it has 1010 calories, 89 grams of fat, and 21 grams of sugar, thanks to the meat, bacon, and oil. The creamed spinach is also decadent, with about half that amount of calories and fat. If you feel the need to try either of these, split them with your dining partners — the sprouts also make an awesome app.