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Healthy Texas Roadhouse options: what to order

The healthiest Texas Roadhouse meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Sep 22, 2026 All 76 meals

Most protein per calorie

USDA Choice Sirloin - 6 oz.

250cal

P 46 g · C 3 g · F 6 g

18.4 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

Herb Crusted Chicken

260cal

P 47 g · C 12 g · F 4 g

260 calories and still 47 g of protein.

Best under 500 cal with 30 g+ protein

USDA Choice Sirloin - 11 oz.

460cal

P 84 g · C 6 g · F 11 g

84 g of protein in 460 calories.

Lowest sodium with 20 g+ protein

Grilled BBQ Chicken

300cal

P 46 g · C 19 g · F 4 g

450 mg sodium, 20% of a day.

High protein, 30 g or more

70 meals, fewest calories first


USDA Choice Sirloin - 6 oz.Hand-Cut Steaks · 6 oz	250	46 g	3 g	6 g	560 mg
Herb Crusted ChickenChicken Specialties	260	47 g	12 g	4 g	1,210 mg
Dallas Filet - 6 oz.Hand-Cut Steaks · 6 oz	270	45 g	6 g	10 g	720 mg
Grilled BBQ ChickenChicken Specialties	300	46 g	19 g	4 g	450 mg
Smothered Chicken with Cream GravyChicken Specialties · Cream Gravy	330	48 g	8 g	12 g	600 mg
USDA Choice Sirloin - 8 oz.Hand-Cut Steaks · 8 oz	340	61 g	5 g	8 g	740 mg
Dallas Filet - 8 oz.Hand-Cut Steaks · 8 oz	360	60 g	8 g	13 g	960 mg
Boneless Wings - HotJust For Starters	380	30 g	18 g	21 g	1,060 mg
New York Strip - 8 oz. Thick CutHand-Cut Steaks	420	57 g	1 g	22 g	660 mg
Portobello Mushroom Chicken (in selected stores only)Chicken Specialties	430	58 g	7 g	20 g	1,030 mg
Smothered Chicken with Jack CheeseChicken Specialties · Jack Cheese	430	55 g	8 g	20 g	780 mg
Texas Red Chili (with beans) - BowlJust For Starters · Bowl	430	31 g	25 g	23 g	1,180 mg
Grilled Pork Chops - Single ChopCountry Dinners	440	42 g	10 g	26 g	2,430 mg
USDA Choice Sirloin - 11 oz.Hand-Cut Steaks · 11 oz	460	84 g	6 g	11 g	1,020 mg
Chicken CrittersChicken Specialties	480	45 g	26 g	21 g	1,190 mg
Green Chile Chicken (in selected stores only)Chicken Specialties	480	61 g	19 g	13 g	800 mg
California Chicken Dinner (in selected stores only)Chicken Specialties	490	55 g	25 g	21 g	970 mg
Texas Red Chili (no beans) - BowlJust For Starters · Bowl	500	33 g	23 g	31 g	1,460 mg
Chicken Critters & SirloinTexas Size Combos	520	72 g	19 g	18 g	1,240 mg
Grilled BBQ Chicken & SirloinTexas Size Combos	590	92 g	31 g	10 g	1,150 mg
Country Fried Pork Sandwich (Iowa) (in selected stores only)Burgers & Sandwiches	620	39 g	53 g	28 g	1,490 mg
BBQ Chicken SandwichBurgers & Sandwiches	640	55 g	63 g	18 g	1,310 mg
New York Strip - 12 oz. Traditional CutHand-Cut Steaks	640	85 g	1 g	33 g	980 mg
Grilled Shrimp Salad (in selected stores only)Salads	660	52 g	20 g	43 g	2,130 mg
6 oz. Sirloin & Grilled ShrimpHand-Cut Steaks · 6	670	66 g	34 g	30 g	2,430 mg
USDA Choice Sirloin - 16 oz.Hand-Cut Steaks · 16 oz	670	122 g	9 g	16 g	1,490 mg
Dallas Filet & Grilled ShrimpHand-Cut Steaks	680	66 g	36 g	33 g	2,590 mg
Chicken Critter SaladSalads	690	56 g	27 g	40 g	1,440 mg
Mushroom Jack Chicken SandwichBurgers & Sandwiches	710	63 g	48 g	30 g	1,410 mg
Grilled Pork Chops - Double ChopCountry Dinners	730	82 g	13 g	38 g	4,060 mg
8 oz. Sirloin & Grilled ShrimpHand-Cut Steaks · 8	750	81 g	35 g	32 g	2,610 mg
Boneless Buffalo Wings - HotJust For Starters	760	60 g	37 g	42 g	2,130 mg
Filet MedallionsHand-Cut Steaks	760	74 g	56 g	30 g	2,510 mg
Road KillHand-Cut Steaks	760	55 g	10 g	56 g	1,420 mg
Country Fried ChickenChicken Specialties	770	48 g	45 g	44 g	1,460 mg
6 oz. Sirloin & RibsTexas Size Combos · 6	800	90 g	9 g	45 g	1,420 mg
Chicken Critters & RibsTexas Size Combos	820	70 g	21 g	51 g	1,540 mg
Dallas Filet & RibsTexas Size Combos	820	90 g	12 g	49 g	1,580 mg
Fried Chicken Sandwich (in selected stores only)Burgers & Sandwiches	830	50 g	72 g	37 g	1,760 mg
Grilled Salmon SaladSalads	830	66 g	19 g	55 g	1,310 mg
Pulled Pork Sandwich (North Carolina only)Burgers & Sandwiches	830	69 g	52 g	39 g	1,400 mg
8 oz. Strip & Grilled Shrimp (in selected stores only)Hand-Cut Steaks · 8	840	77 g	31 g	46 g	2,530 mg
Pulled Pork Dinner (North Carolina only)Country Dinners	840	80 g	42 g	39 g	1,360 mg
Pulled Pork Sandwich (South Carolina only)Burgers & Sandwiches	840	66 g	59 g	38 g	1,330 mg
New York Strip - 16 oz. Traditional CutHand-Cut Steaks	850	114 g	2 g	44 g	1,310 mg
Pulled Pork Dinner (South Carolina only)Country Dinners	850	77 g	51 g	38 g	1,270 mg
Boneless Buffalo Wings - MildJust For Starters	860	58 g	43 g	50 g	2,830 mg
Pulled Pork SandwichBurgers & Sandwiches	870	68 g	62 g	40 g	1,220 mg
All-American CheeseburgerBurgers & Sandwiches	880	50 g	48 g	55 g	1,970 mg
8 oz. Sirloin & RibsTexas Size Combos · 8	890	105 g	10 g	47 g	1,600 mg
Grilled BBQ Chicken & RibsChicken Specialties	890	91 g	34 g	43 g	1,450 mg
Pulled Pork DinnerCountry Dinners	890	80 g	54 g	41 g	1,130 mg
Fall-off-the-Bone Ribs - Half SlabFall-Off-The-Bone-Ribs	900	72 g	9 g	63 g	1,400 mg
Killer RibsJust For Starters	910	49 g	59 g	53 g	2,830 mg
Bone-In Pork ChopChicken Specialties	920	86 g	6 g	61 g	2,880 mg
Steak KabobHand-Cut Steaks	920	58 g	78 g	41 g	2,740 mg
Prime Rib - 12 oz.Hand-Cut Steaks · 12 oz	950	74 g	3 g	72 g	1,660 mg
Beef Tips with Mashed PotatoesCountry Dinners · Mashed Potatoes	960	61 g	48 g	58 g	3,300 mg
Ft. Worth Ribeye - 12 oz.Hand-Cut Steaks · 12 oz	960	78 g	12 g	72 g	1,180 mg
California Chicken Salad (in selected stores only)Salads	970	74 g	73 g	46 g	2,460 mg
8 oz. Strip & Ribs (in selected stores only)Hand-Cut Steaks · 8	980	101 g	7 g	61 g	1,520 mg
Bacon CheeseburgerBurgers & Sandwiches	980	59 g	48 g	62 g	2,410 mg
Roadhouse Churrasco (in selected stores only)Chicken Specialties	1,000	54 g	51 g	62 g	2,640 mg
San Antonio Chicken Entree (in selected stores only)Chicken Specialties	1,030	71 g	78 g	48 g	3,610 mg
Country Fried Pork Sandwich (Indiana) (in selected stores only)Burgers & Sandwiches	1,040	39 g	59 g	73 g	1,800 mg
Porterhouse T-BoneHand-Cut Steaks	1,040	139 g	1 g	54 g	1,440 mg
12 oz. Strip & Grilled Shrimp (in selected stores only)Hand-Cut Steaks · 12	1,050	106 g	31 g	57 g	2,850 mg
Beef Tips with Seasoned RiceCountry Dinners · Seasoned Rice	1,060	63 g	71 g	57 g	4,400 mg
Smokehouse BurgerBurgers & Sandwiches	1,080	58 g	60 g	67 g	2,490 mg
Chicken Caesar SaladSalads	1,100	60 g	20 g	89 g	1,070 mg

Under 400 calories

9 meals, most protein first


USDA Choice Sirloin - 8 oz.Hand-Cut Steaks · 8 oz	340	61 g	5 g	8 g	740 mg
Dallas Filet - 8 oz.Hand-Cut Steaks · 8 oz	360	60 g	8 g	13 g	960 mg
Smothered Chicken with Cream GravyChicken Specialties · Cream Gravy	330	48 g	8 g	12 g	600 mg
Herb Crusted ChickenChicken Specialties	260	47 g	12 g	4 g	1,210 mg
USDA Choice Sirloin - 6 oz.Hand-Cut Steaks · 6 oz	250	46 g	3 g	6 g	560 mg
Grilled BBQ ChickenChicken Specialties	300	46 g	19 g	4 g	450 mg
Dallas Filet - 6 oz.Hand-Cut Steaks · 6 oz	270	45 g	6 g	10 g	720 mg
Boneless Wings - HotJust For Starters	380	30 g	18 g	21 g	1,060 mg
Texas Red Chili (no beans) - CupJust For Starters · Cup	250	17 g	13 g	15 g	800 mg

Eat at Texas Roadhouse. Still lose weight.

At Texas Roadhouse, the Texas Red Chili (no beans) - Cup is 250 calories and the Chicken Caesar Salad is 1,100. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Texas Roadhouse orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Texas Roadhouse?

By protein per calorie it is the USDA Choice Sirloin - 6 oz.: 250 calories with 46 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Texas Roadhouse?

The Porterhouse T-Bone has 139 g of protein and 1,040 calories.

Which Texas Roadhouse meals are under 400 calories?

USDA Choice Sirloin - 8 oz. (340 cal), Dallas Filet - 8 oz. (360 cal), Smothered Chicken with Cream Gravy (330 cal), Herb Crusted Chicken (260 cal), USDA Choice Sirloin - 6 oz. (250 cal).

What is the highest-calorie meal at Texas Roadhouse?

The Chicken Caesar Salad at 1,100 calories, 89 g of fat and 1,070 mg of sodium.