Introduction

Low Calorie Meals at Outback Steakhouse You Can Order Smartly is a practical playbook for people who track calories, want to lose weight, and still want to eat out. Dining at chain steakhouses can derail a food plan unless you know which items to pick, what to swap, and how to add or subtract calories on the fly. This guide gives exact tactics you can use today: menu-item options, calorie-estimating math, quick side swaps, and a two-week timeline to incorporate Outback visits into a calorie deficit.

What this covers and

why it matters:

you will get specific lower-calorie menu choices with approximate calorie ranges, step-by-step ordering checklists, pricing ranges, and a short comparison versus typical Outback meals. The emphasis is on realistic, trackable choices that preserve protein and satisfaction while cutting calories. All recommendations assume standard Outback menu offerings and rely on portion control, swaps, and sauce management to keep meals in a weight-loss friendly range.

Low Calorie Meals at Outback Steakhouse You Can Order Smartly

Why this specific framing matters: having one clear heading with the exact keyword helps you find the low-calorie choices fast when scanning menus or making decisions at the table. Below are specific meals to consider, with practical swaps and approximate calorie and price ranges.

Typical low-calorie entree picks (approximate calories and price ranges)

Grilled Chicken on the Barbie (grilled chicken breast with a side): 400 to 600 kcal. Price: $13 to $18.
Fresh Grilled Salmon (6 oz) with steamed veggies: 450 to 700 kcal. Price: $16 to $26.
6 oz Victoria’s Filet with mixed greens or steamed broccoli: 400 to 650 kcal. Price: $22 to $30.
Outback Special Sirloin 6 oz with a house salad (dressing on the side): 450 to 700 kcal. Price: $15 to $25.
Grilled Shrimp on the Barbie (6-8 shrimp) with a side salad: 350 to 600 kcal. Price: $14 to $20.

Notes and how to use these ranges:

Ranges reflect common side choices. Steamed veggies and side salads keep totals near the low end. Mashed potatoes, loaded sides, baby carrots with butter, or full-fat dressings push totals higher.
Protein portions listed assume a single-serving portion (roughly 4 to 8 ounces). Ask for specific portion sizes when tracking.
Prices vary by market; ranges show typical national menu pricing as of late 2020s.

Quick ordering modifiers to cut 150 to 400 calories

Swap fries or mashed potatoes for steamed broccoli or a side salad: save 150 to 350 kcal.
Ask for sauces and dressings on the side and limit to 1 tablespoon: save 50 to 200 kcal.
Request grilled, not fried or chicken prepared with bacon/cheese toppings: save 150 to 400 kcal.
Choose 6 oz vs 10 oz steak when available: save 150 to 350 kcal.

Practical examples you can order today

Option A: Grilled Chicken on the Barbie + steamed broccoli + lemon wedge. Estimated: 420 kcal. Price: ~$14.
Option B: 6 oz Sirloin + side salad (vinaigrette on side, 1 tbsp). Estimated: 480 kcal. Price: ~$18.
Option C: Grilled Shrimp (6-8) + mixed greens + steamed asparagus. Estimated: 380 kcal. Price: ~$16.

Each example keeps protein high and calories manageable for a typical 1,500 to 2,000 kcal daily target while maintaining satiety.

How to Order Smartly - Step-by-Step Tactics and Portion Math

What to ask for and why each request matters

Ask for portion confirmation. Many steaks and entrees come in multiple sizes. Choosing the smaller portion reduces calories proportionally.
Get sauces and dressings on the side. Sauces are concentrated sources of fat and sugar. Controlling portion reduces calories and hidden carbs.
Pick steamed, grilled, or broiled cooking methods. Breaded, fried, or buttery preparations add hundreds of calories.
Use salad dressings sparingly: 1 tablespoon vinaigrette is around 40 to 60 kcal; 2 tablespoons of ranch or blue cheese are 140 to 180 kcal.

Example portion math for tracking

6 oz cooked sirloin steak: approximate macros 42 g protein, 18 g fat. Calories estimate: 424 + 189 = 168 + 162 = 330 kcal.
Steamed broccoli side (1 cup): ~55 kcal.
House salad without dressing: ~30 to 50 kcal.
1 tablespoon vinaigrette: ~45 kcal.

Total meal estimate: 330 + 55 + 40 = 425 kcal.

How to handle ambiguous items on the menu

If a menu item lists extras (cheese, bacon, buttery sauce), ask for them to be omitted or for them to be served on the side. If they are omitted, reduce your estimated calories by 150 to 300 depending on the topping.
If a menu item comes with multiple sides, ask to swap one or both sides for no-addition vegetables or a side salad.
Ask the server for the kitchen to hold additional lids of butter or oil on steamed vegetables.

Timing and hunger management to avoid over-ordering

Have a 150 to 250 kcal protein-rich snack 60 to 90 minutes before dining if you are very hungry: Greek yogurt, a small protein shake, or a boiled egg. This reduces the chance of ordering apps or large desserts.
Order water with lemon upon arrival. Drinking 8 to 12 ounces before the meal helps with fullness and slows intake.

Practical scripts you can use

“Can I get the 6 oz sirloin and swap the fries for steamed broccoli, please?”
“Can you have the dressing on the side? I will use about one tablespoon.”
“No bacon or cheese on that, please, and could you skip any butter on the vegetables?”

How to fit an Outback meal into a daily calorie plan

If your daily calorie target is 1,600 kcal and you plan a 500 kcal dinner at Outback, plan for 1,100 kcal earlier in the day split into two or three meals.
Example day: breakfast 350 kcal, lunch 450 kcal, dinner 500 kcal, small snack 300 kcal = 1,600 kcal.

Best Practices and Meal Patterns - When to Use These Options

When to choose a lean entree vs. a higher-calorie indulgence

Choose lean entrees (grilled fish, chicken, smaller steaks) when you need a high-protein, lower-calorie meal to maintain a calorie deficit.
Use a planned indulgence (e.g., Alice Springs Chicken or bloomin onion) sparingly and treat it as a weekly higher-calorie meal while balancing the rest of the week with leaner options.

Two-week plan to incorporate Outback into a weight-loss strategy

Week 1: Practice ordering lean

Visit once in week 1 and order grilled chicken or shrimp with steamed veggies and a salad. Track the meal calories and how it fits into your daily target.
Note satiety and adjust portion sizes for next visits.

Week 2: Add variety and test side swaps

Try a 6 oz steak with broccoli and a side salad. Practice asking for dressings on the side and measuring portions.
If you plan a weekend indulgence, schedule it on day 7 and adjust intake by lowering carbs earlier that day or the following day to maintain weekly calorie balance.

Meal frequency and timing guidelines

If you eat Outback for dinner, prioritize protein and nonstarchy vegetables to minimize meal calorie density.
If you plan a large lunch at Outback, pick a lighter dinner (300 to 400 kcal) later and move more activity into the afternoon, such as a 20 to 40 minute brisk walk.

Measuring success and adjusting

Track calories for each Outback meal for three visits. If weight loss stalls for two weeks, reduce the meal estimate by 100 to 200 kcal via side swaps or smaller portions.
If hunger is persistent after lean meals, increase protein within the same calorie target by choosing slightly leaner cuts and adding nonstarchy vegetables.

Comparison:

Typical Outback Meal vs Smart Low-Calorie Meal

Typical higher-calorie Outback meal example

Alice Springs Chicken or a 10 oz Ribeye with fries and a loaded side: often 1,200 to 1,800+ kcal.
Desserts and cocktails add another 300 to 800 kcal.

Smart low-calorie alternative (replacement picks)

Swap to grilled chicken or a 6 oz sirloin, steamed veggies, and a side salad: 350 to 550 kcal.
Skip dessert or split a single scoop of ice cream (100 to 150 kcal) with the table, keeping total meal calories under 700.

Calorie savings illustration (single meal)

Typical indulgent meal: 1,400 kcal.
Smart swap meal: 480 kcal.
Calories saved: 920 kcal. Over one week, three smart swaps could save nearly 2,760 kcal, close to 0.8 pounds of fat (3,500 kcal per pound equivalency).

Cost comparison (example metropolitan pricing)

Indulgent meal price: $25 to $35.
Smart swap meal price: $13 to $22.
Savings per meal: $2 to $12, depending on item and location. Choosing leaner items can also be cheaper in many markets.

Practical trade-offs to consider

Protein and satisfaction: lean meals still deliver high protein; cutting sauces and starches reduces calories but keeps protein for satiety.
Social and enjoyment factors: if dining with others, order similarly satisfying options and allow one shared indulgence if it fits your weekly calories.

Tools and Resources

Apps and websites for tracking and menu info

MyFitnessPal (free with premium upgrade options). Price: free basic; Premium ~ $9.99/month or $79.99/year. Use for scanning or logging restaurant meals and adjusting calories per portion.
Lose It! (free with Premium). Price: free basic; Premium ~ $39.99/year. Useful for barcode scanning and recipe creation when you replicate Outback swaps at home.
Outback Steakhouse Nutrition Guide (restaurant website). Availability: free online. Use for official menu nutrition facts and allergen info; check before ordering.

Kitchen/restaurant tools to use at home or bring to table

Food scale (portable digital scale): $15 to $30. Use it at home to measure similar portion sizes when prepping meals so you can estimate equivalent restaurant portions.
Measuring spoons for dressings: inexpensive, $2 to $5. At the restaurant, mentally picture or request 1 tablespoon portions to keep dressing calories controlled.

Tracking templates and printables

Simple meal-order checklist (print or screenshot):
Main: lean protein, grilled
Side: steamed vegetables or side salad
Sauce: on side
Portion: choose smaller size or 6 oz option
Drink: water or unsweetened iced tea

Where to find price ranges

Use Google Maps or local restaurant menus for real-time pricing by location. National averages are shown in this guide but local prices can vary by $2 to $6 per entrée.

Common Mistakes and How to Avoid Them

Mistake: Not accounting for dressings and sauces

Fix: Always ask for sauces and dressings on the side and estimate 1 tablespoon servings for tracking. If you dip or pour more, you add 50 to 200 kcal quickly.

Mistake: Assuming a salad is low-calorie

Fix: Check for extras like candied nuts, cheese, avocado, and full-fat dressings. Order simple greens with vinaigrette on the side or choose lemon and olive oil in controlled amounts.

Mistake: Overlooking portion size differences

Fix: Ask for portion sizes and prefer the smaller steak or entrée. Cutting a 10 oz steak to half or swapping to a listed 6 oz saves 150 to 300 calories.

Mistake: Adding high-calorie sides unknowingly

Fix: Swap fries, onion rings, and mashed potatoes for steamed vegetables, baked potato without butter, or a side salad.

Mistake: Using mixed drinks or cocktails as free calories

Fix: Limit alcoholic beverages; a single cocktail can add 200 to 500 kcal. Choose a glass of dry wine (~120 kcal) or a light beer and factor it into your daily calories.

FAQ

How Many Calories Can I Expect From a Typical “Grilled Chicken” Entree at Outback?

A grilled chicken entree with a lean preparation and steamed veggie side typically ranges from 400 to 600 kcal. Exact totals depend on added sauces, sides, and portion size.

Is It Better to Skip Dessert or Skip the Main Side to Save Calories?

Skipping dessert usually saves more calories per choice, but swapping a starchy side (fries, mashed potatoes) for vegetables is equally effective and keeps dinner satisfying. One dessert can add 300+ kcal, while swapping fries for broccoli can save 200 to 350 kcal.

Can I Still Lose Weight If I Eat at Outback Once a Week?

Yes. If you plan the meal into your weekly calorie budget and pick lean, controlled portions, eating out once a week can fit comfortably into a weight-loss plan. Track that meal and compensate earlier or later in the day if needed.

Use Outback’s posted nutrition guide as a starting point, then adjust for swaps. If unsure, pick the closest menu item in your tracking app and reduce or increase calories based on sides and sauces, documenting the adjustments.

Are Appetizers Like the Bloomin Onion Completely Off-Limits for Weight Loss?

A Bloomin Onion is very calorie-dense and typically not compatible with weight-loss goals if consumed in full. Consider sharing it with 3 to 4 people and counting your portion, or choose a broth-based soup or shrimp cocktail as a lighter starter.

How Can I Measure Dressings and Sauces When They are in Small Ramekins?

Estimate ramekin volume as roughly 1 to 2 tablespoons. If the ramekin is small, assume 1.5 tablespoons for safety and log 1 to 2 tablespoons based on taste. Ask for the dressing on the side and spoon a small amount onto your plate.

Next Steps

Pre-plan your meal before you go
Look at Outback’s nutrition guide online. Choose a lean entree and a low-calorie side. Save the item in MyFitnessPal or Lose It! as a favorite.
Use a simple ordering checklist at the table
Main: grilled protein, smaller portion
Side: steamed vegetables or side salad
Sauce/dressing: on the side, 1 tbsp
Drink: water or unsweetened iced tea
Track the meal and review results for three visits
Log each Outback meal for three visits and compare calories and satiety. Adjust portion sizes or swaps if you are consistently hungry or over-budget.
Build a two-week plan that includes one flexible indulgence
Plan two lean Outback meals and one planned indulgence in a two-week period. Adjust daily calories around the indulgence to keep weekly totals on target.
Example two-week timeline
Week 1: one lean visit, track and note satiety
Week 2: one lean visit + one planned indulgence, balance other meals accordingly

Incorporate these practical steps and you can enjoy dining at Outback Steakhouse while staying on track with calorie targets and weight-loss goals.

Low Calorie Meals at Outback Steakhouse You Can Order