Outback Steakhouse Low Carb Options: What To Eat & Avoid | Keto Vale

Join Our Keto Movement & Receive FREE Keto Meal Plan and Recipes

We are giving away FREE Keto Meal Plan, Food List and Guides. Put your email below so we can send them to you immediately at no cost! We'll also send you weekly Keto hacks and new recipes to help you stay on track and achieve quick and sustainable results!


How To Order Low Carb at Outback Steakhouse

You can do a lot worse than a steakhouse if you’re going to eat out on the ketogenic diet. As the name implies, Outback offers a lot of meat-based dishes, which you can order with low-carb vegetables or a side salad to meet your macronutrient needs. But you’ll still need to know how to order these foods correctly without sneaky ingredients to prevent accidentally sabotaging your low-carb diet.

While we always recommend eating at home using high-quality ingredients whenever possible, Outback Steakhouse is an excellent place to go if your friends or family insist on eating out and ask you for recommendations.

As a chain restaurant, you’ll want to keep in mind that the quality of meats are not as good as what you could purchase at the grocery store. But overall, you’ll find a low of low-carb dishes at Outback to meet your ketogenic needs at least for one meal.

Here’s what and how to order at Outback if you’re following a low-carb diet.

Tips for Ordering At Outback Steakhouse

Most people who go out to eat at restaurants do it for the social experience and not necessarily to get a good meal. If you’re new to the ketogenic or really want to make your low-carb diet work, then stick to home cooked meals and snacks.

The best way to fuel your ketogenic diet is by picking out high-quality, organic ingredients at the grocery store and preparing them at home. This allows you to have complete control over what goes in your body.

It’s best to avoid eating at chain restaurants if you can. While you can get a really fresh cut of meat and locally grown organic vegetables at some privately-owned restaurants, you’ll be hard pressed to find anything even remotely close at a franchise restaurant including fast food.

Outback Steakhouse and other chain restaurants don’t particularly pay attention to ingredients. This means that your steak or burger might be made from 100 percent never-frozen beef, but it won’t be organic, grass-fed or pasture raised.

Your eggs, cheese, chicken, and fish will also be conventionally-raised, which means that you might be exposing yourself to harmful chemicals, additives, and preservatives when you eat there.

Finally, chain restaurants tend to be more focused on providing tasty food for as cheap as possible. They use shortcuts such as cooking in vegetable oil instead of coconut or olive oil when preparing your food.

Franchise restaurants also know that they can distract you by smothering a low-quality piece of meat in breading and sauce, and offering you unlimited French fries or one dollar cocktails.

If you find yourself in need of food and a chain restaurant is your only option, then obviously it’s best to pick Outback over a place like Domino’s Pizza, but you’ll want to follow our tips to make sure you keep it low-carb.

#1. Ask for dry meat

Ordering steak at a steakhouse seems like a no-brainer, but you’ll want to be careful with added sauces if you’re trying to keep it low-carb. A plate full of ribs sounds like a great way to fuel up until you consider the BBQ sauce that it’s covered in, which is enough to kick you out of ketosis if you eat enough of it.

We recommend going with one of Outback’s many steak options and asking to keep your meat dry by holding all sauces. Outback should be able to dry rub your steak with lots of flavorful herbs and spices in place of sugar-laden sauces. If you’re worried that the meat will taste dry, then ask for an extra helping of butter to help keep it juicy.

#2. Watch out for starchy sides

Steak and potatoes go hand-in-hand, but not if you’re on a ketogenic or low-carb diet. While it’s important to focus on what goes on your steak, you’ll also want to pay attention to what comes with it as a side dish.

In place of a potato or macaroni and cheese, ask for steamed vegetables or a side house salad made with oil and vinegar dressing instead (no croutons). Outback offers a fresh seasonal veggies mix that features steamed broccoli, squash, and carrots served in butter. They also have grilled asparagus that is tossed in olive oil and cooked over a wood-fire grill.

Note: if you’re eating low-carb, then these veggies are just fine. But if you’re on the ketogenic diet, then you’ll want to stick to steamed broccoli or asparagus only and hold the squash and carrots.

#3. Don’t ruin it on an appetizer

It’s very easy to blow a low-carb meal on an appetizer or soup that you don’t need. If you ordered a meat-based dish with steamed veggies, then we recommend asking for a side salad so that you don’t get tempted to share in the bloomin’ onion that your party ordered, which is famous at Outback.

Ordering a side salad first gives you something to munch on while the rest of your table indulges in something unhealthy. It also gives you a good opportunity to get more greens in your diet. This is something many people on the ketogenic diet tend to forget about!

#4. Stay away from “specials.”

During your next outing at Outback, try not to become tempted by one of the many special deals they have and stick with something off the regular menu instead.

For example, if you make it there on Wednesday, then you’ll be offered a deal where you can get a six-ounce center cut sirloin or grilled chicken on the barbie, French fries, and a small beer for only $9.99. This sounds like a great deal, but if you’re on a low-carb diet, then you can’t have the French fries or beer anyway.

They also offer a steak and unlimited shrimp dish. Just remember that shrimp contains a lot of protein and very little fat so make sure you don’t overeat. Plus, no one needs to eat an unlimited amount of food anyway, even if it is low-carb.

Keep your portion sizes small and go with a meal that fits your macronutrient needs so you don’t walk out of there feeling worse than you did when you came in. You can always check out the Outback Steakhouse nutrition menu here.

What To Order At Outback Steakhouse

Most Outback’s are open from about 11 AM until 10 PM, which means that you’ll probably be eating there for lunch, dinner, or maybe even a midday snack. We’ve studied the menu and come up with a list of the safest low-carb dishes you can eat.

We’ll also tell you how to order them to make sure they are as clean as possible. You can use our lunch and dinner suggestions interchangeably or even when you just need a quick snack in between meals.

Appetizers Options

  • Kookaburra wings (order these wings without any sauce)
  • Wood-fired grilled shrimp on the barbie (get these without the bread)
  • Seared peppered Ahi tuna (get this without the spicy slaw or ginger soy sauce)

Lunch Options

  • Side salad (no croutons; ask for oil and vinegar dressing)
  • Aussie Cobb salad (no croutons; ask for oil and vinegar dressing)
  • Brisbane Caesar salad (no croutons; ask for oil and vinegar dressing if you’re strict keto as the Caesar dressing may contain sugar)
  • Steakhouse salad (no cinnamon pecans, Aussie crunch, or Danish blue cheese dressing; ask for oil and vinegar instead)
  • Blue cheese wedge salad (hold the blue cheese dressing and sweet balsamic glaze; get oil and vinegar dressing instead or eat dry)
  • Blue cheese chopped pecan salad (hold the cinnamon pecans, Aussie crunch and blue cheese dressing; get oil and vinegar instead)

Steaks Options

Order all steaks with a side house salad made with oil and vinegar dressing and no croutons; get a side of grilled asparagus instead of the potato:

  • Victoria’s Filet Mignon
  • Ayers Rock NY Strip
  • Outback center-cut sirloin
  • Melbourne porterhouse
  • Ribeye
  • Bone-in natural cut ribeye
  • Slow-roasted prime rib (make sure the herb-crust contains no gluten or breading)
  • Roasted garlic filet medallions
  • Sirloin and grilled shrimp on the barbie
  • Filet mignon and lobster

Bonus tip: get these steaks topped with roasted garlic butter and sauteed mushrooms for added flavor. Stay away from the smoking bacon bourbon topping.

Burgers Options

Order all burgers without the bun or sauce; ask for a side house salad made with oil and vinegar dressing instead of fries:

  • The bloomin’ burger (hold the bloomin’ onion petals and spicy signature bloom sauce)
  • The outback burger
  • Grass-fed burger with aged-cheddar (hold the garlic aioli)
  • Steakhouse Philly (hold the steakhouse cheese sauce and stick with melted cheddar instead)
  • Sweet chook o’ mine sandwich (no honey mustard sauce)
  • Boomerang cheeseburger

Dinner Options

Order all entrees with fresh seasonal veggies, steamed broccoli, or grilled asparagus; hold the potato:

  • Parmesan herb crusted chicken (do NOT order if this dish is breaded)
  • Grilled chicken on the barbie (hold the BBQ sauce)
  • Alice springs chicken (hold the honey mustard sauce)
  • Baby back ribs or Junior ribs (ask for these dry and do not eat the BBQ sauce if it comes as a side)
  • Joey sirloin
  • Port porterhouse
  • Drover’s ribs and chicken platter (ask for no sauce on the ribs)
  • Bacon bourbon salmon (this is OK to order if you hold the bourbon glaze)
  • Perfectly grilled salmon
  • Lobster tails

Foods To Avoid At Outback Steakhouse

Although you can custom order just about any dish at Outback to make it low-carb, the following meals are either breaded, loaded with sugar, or come with too many unhealthy options to work with. We recommend avoiding the following dishes and sticking with something on the safe list.

  • Bloomin’ onion and bloom petals
  • Aussie cheese fries
  • Volcano shrimp
  • Alice springs chicken quesadilla
  • Steakhouse quesadilla
  • Crab cakes
  • Steakhouse mac and cheese bites
  • Gold coast coconut shrimp
  • Sydney shrooms
  • Aussie signature sampler
  • All soups (baked potato, French onion, and chicken tortilla)
  • Sirloin and gold coast coconut shrimp
  • Chicken tender platter and chicken fingers
  • Queensland chicken and shrimp pasta
  • Hand breaded shrimp
  • Tilapia with pure lump crab meat (we’re not sure what’s in the “crab stuffing,” so we’re going to sit this dish out and suggest you order something else instead)
  • Crispy chicken sandwich
  • All desserts
  • Grilled cheese-a-roo
  • Mac-a-roo and cheese
  • All juice, milk, and soda drinks
  • Fresh fruit (avoid this if you’re on the keto diet)

Conclusion

If you’re forced to eat out while on a low-carb or ketogenic diet, then a steakhouse is probably one of your best options. However, we recommend eating at home using high-quality ingredients whenever possible, especially if you’re new to the ketogenic diet.

If you find yourself in need of food and Outback is your only option, then we recommend going with one of their many steak options and pairing it with a side of steamed broccoli or grilled asparagus. For a tasty treat, ask to have your steak topped with roasted garlic butter to enhance the flavor.

No matter what meat-based dish you order at Outback, be sure to ask for it dry to avoid sugar-laden sauces that could accidentally sabotage your low-carb diet. You’ll also want to stay away from crispy chicken dishes (there are only a few) and starchy sides, such as macaroni and cheese and potatoes.

You can also get a bunless and sauceless burger and pair it with a side house salad minus the croutons. Ask for oil and vinegar dressing instead of house dressing.

Finally, if you’re new to keto, don’t forget to check out our meal plans and food list.

Enjoy this post? Share to save for later!

keto outback steakhouse

bacon book

Photo credit: jetcityimage2/Depositphotos.com

Ketoo Diet Restaurant Guide: How To Order Low Carb at Outback Steakhouse
kb2
KetoVale.com Team
 

We are keto enthusiasts. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. Join Our Keto Movement by following us on Social Media!

Share
Pin
Tweet
Reddit
Email
38 Shares