The #1 healthiest order at Texas Roadhouse, according to a dietitian

Fried pickles, potato skins, bone-in ribs, fried chicken with gravy, jumbo burgers These menu items make up just a fraction of the delicious but extremely heavy orders available at Texas Roadhouse. And while these options represent some of the chain’s most popular order types, those who want something a little lighter are in luck, as you can still find healthier options at Texas Roadhouse.

The challenge with Texas Roadhouse is similar to what you’ll find at most chain restaurants in America. Most of their offerings, seven of which are lighter, will still be higher in calories, total fat, saturated fat and sodium than what you’d normally put together in a home-cooked meal. However, of course, we understand that life sometimes takes us to these chains, whether it’s for a special night out with friends or just a busy weeknight when we lack the energy to cook for ourselves. So when we find ourselves at a place like Texas Roadhouse but want something healthier, it’s helpful to know what options are available.

To learn about the healthiest order at Texas Roadhouse, we spoke to a registered dietitian Mary Sabat MS, RDN, LD, who looked at the menu in its entirety, along with the restaurant’s nutritional information. Read on to learn about the food she selected as a “best” choice, then check out the #1 Healthiest Order at Olive Garden.

The best order at Texas Roadhouse is the grilled salmon salad

Texas Roadhouse

Nutrition (by order):
calories: 830
fat: 55 g (saturated fat: 22 g, trans fat: 1.5 g)
sodium: 1,310 mg
carbohydrates: 19 g (Fibre: 6 g, Sugar: 9 g)
protein: 66 g

Texas Roadhouse has a few entrée salads to choose from, and according to Sabat, one of their most nutrient-dense options is the Grilled Salmon Salad. “Overall, the Grilled Salmon Salad strikes a balance between flavorful indulgence and nutritional excellence, making it the optimal choice for health-conscious diners at Texas Roadhouse,” he says.

Made with greens, grilled salmon, egg, tomato, onion, cheese, bacon and croutons, this salad offers some important nutrients while keeping the overall calories and fat lower than most Texas Roadhouse menu options.

One important thing to note is that while the numbers are lower in this dish than in other entrée options, the sodium and saturated fat levels are still higher than what would normally be recommended to be consumed in a meal. To lower those levels, don’t order cheese or bacon, and follow Sabat’s advice to order your dressing on the side.

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The benefits of grilled salmon salad

This Texas Roadhouse salad is the healthiest menu choice for multiple reasons.

Contains healthy fats

“Grilled salmon is rich in omega-3 fatty acids, providing essential nutrients that support heart health and overall well-being,” says Sabat.

Omega-3s have been linked to various health benefits, including reducing the risk of diseases such as diabetes, cardiovascular disease, Alzheimer’s and dementia, and even some cancers. These healthy fats have also been shown to help reduce inflammation levels throughout the body.

In addition to providing healthy fats, salmon is also rich in nutrients such as selenium and vitamin B12.

It has more fiber than many of the main dishes

One nutrient that’s incredibly hard to find among Texas Roadhouse’s burgers, fries, steaks and fried chicken meals is fiber. But this salmon salad provides 6 grams of fiber which may not seem like much, but compared to other options on the menu, it’s pretty significant.

“Pairing salmon with a salad boosts its nutritional profile by adding a substantial dose of fiber,” says Sabat, “a nutrient that promotes digestive health and helps with weight management.”

Along with protein, fiber is a crucial nutrient for feeling full after a meal, so this salad can help keep you full until your next meal.

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You’ll get a huge protein boost

It’s not hard to find protein on the Texas Roadhouse menu with all its meat options, but protein-rich meals that include healthy fats and fiber are much harder to find.

“With 66 grams of protein, this dish provides a satisfying, lean source of fuel for the body,” says Sabat, “while keeping carbohydrate intake in check at just 19 grams with 6 grams of fiber that provide resulting in only 13 net carbs.”

When you get enough protein in your meal, you’ll feel fuller and have more energy afterward. Over time, eating protein can help improve weight management, muscle health, immunity, and bone health, so it’s important to aim to eat protein-rich foods when possible.

If you’re craving a healthier, more nutrient-dense meal the next time you visit Texas Roadhouse, try the grilled salmon salad, and remember to order your dressing on the side if you want more control over your meal as a whole.

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